Small-appetite protein planner
Eating less than before? The protein still has to arrive. Pick the foods you actually eat, say how much fits in one sitting, and the day comes back as small plates with gram portions.
4 to 6 small plates.
98 g of protein across 5 small plates, about 20 g each
When you are eating less than before, the day's protein has to arrive in smaller pieces. Each plate below is one piece, sized to fit.
- Morning: Greek yoghurt 0%195 g raw20 g protein
- Mid-morning: Egg, whole160 g raw20 g protein
- Midday: Chicken breast, skinless90 g raw20 g protein
- Afternoon: Cottage cheese 2%190 g raw20 g protein
- Evening: Salmon, farmed100 g raw20 g protein
Portions are raw weights from USDA FoodData Central, SR Legacy (April 2018), rounded to 5 g, approximate, per 100 g raw (dry for grains and pulses). Cooked weight is lower for meat and fish, higher for grains. The finish is the same every plate: one sachet at the table, about 0.2 kcal a sachet (21 kcal per 100 g on the label, about 1 g a sachet).
Small plates, more flavour per bite
When every bite counts, the finish matters more. Recipes built around a small portion that still tastes like something.
See the recipesHow this is calculated
Daily protein: 1.4 g/kg body weight, clamped to 80 to 120 g/day (Obesity Pillars 2025, protein during weight reduction). Per sitting: daily target divided by sittings, capped at 20 g for a small plate or 30 g for a medium one; the page flags any shortfall rather than hiding it.
Portions: grams of each food needed to deliver the per-sitting protein, from USDA FoodData Central, SR Legacy (April 2018) per 100 g values, rounded to the nearest 5 g. The finish on every plate is one Pranasalt sachet at the table, about 0.2 kcal a sachet (21 kcal per 100 g on the label, about 1 g a sachet).
- Obesity Pillars 2025, nutrition and weight reduction review (PMC12264624)
- Morton RW et al. BJSM 2018;52:376-384, per-meal protein dose
- USDA FoodData Central, SR Legacy (April 2018) - approximate, per 100 g raw (dry for grains and pulses)
Straight answers
Why split protein into small plates?+
A small appetite means a normal plate does not get finished. The day's protein still has to arrive, so the planner splits it into 4 to 6 sittings that a side plate can carry, about 20 g each, or 30 g on a medium plate.
What if the plates do not add up to the target?+
The page says so under the result. Add a sitting, or move one plate from small to medium. It does not pretend a small plate can carry 40 g.
I am on medication that affects appetite. Is this for me?+
The arithmetic is general and does not know your situation. If you are under medical care or on medication that affects appetite, follow your clinician; use this only for the food-list part if they agree.
How is the daily target set?+
1.4 g per kilo of body weight, held inside an 80 to 120 g per day window, the range the 2025 Obesity Pillars review gives for protein during weight reduction. Age and sex do not move the number in this version.
Are the portions cooked or raw?+
Raw, as the USDA table describes each food. Meat and fish lose about a quarter of their weight in cooking; grains and pulses gain. Weigh raw when you can.