Capacity First Care · Carmen Hudson
Your protein
target
Built around the Capacity First Plate™ — protein in its right place.
Your weight
70
kg
kg
lbs
Training status
Not yet training
Low activity
1.0 – 1.2 g / kg
Training 1–2x per week
Building
1.2 – 1.4 g / kg
Training consistently 2–3x per week
Established
1.3 – 1.5 g / kg
Daily protein range
84
–
98
grams of protein per day
4
palms
palm-sized serves per day
One palm ≈ 20 g protein. Morning carries the most — don't save it all for dinner.
Per-meal split
Breakfast
Dial A
Protein-forward. Sets your glucose and cortisol curve for the whole day.
—
—
Lunch
Palm-sized anchor. Fibre base first, protein layers on top.
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—
Dinner
Dial B
Lighter protein. Pair with cooled starch to support sleep architecture.
—
—
Legumes
Bridge zone — fibre + protein
Cooked legumes
½ cup · lentils ~9g · chickpeas ~7g · cannellini ~8g
Stir through any vegetable base or soup
Edamame
½ cup shelled · ~9g protein
Scatter over salad, grain bowl, or miso soup
Plant protein
20% layer
Firm tofu
1 palm ~100g · ~10g protein
Pan-fry and add to any meal
Tempeh
80g slice · ~15g protein
Slice into stir-fry or grain bowl
Oily fish
1 palm ~100g · ~22g protein
Swap for tofu 2–3× per week
Nuts & seeds
Fibre + healthy fats
Seeds
1 tbsp · hemp ~3g · pumpkin ~3g · chia ~2g
Sprinkle on breakfast, salad, or soup
Nuts
Small handful ~30g · almonds ~6g · walnuts ~4g
Add to breakfast or as a between-meal anchor
Capacity First framing
Capacity First Plate™
Build the Fibre Base. Layer the Rest.
© Carmen Hudson · Crash Menopause
Capacity First Care