The PlateMotive Journal

Articles

Field-tested guides on nutrition, meal prep and eating well — written to read in a coffee break and use the same night.

Three high-protein meals showing how much protein you need a day: eggs, chicken salad and a tofu bowl

How Much Protein Do You Need a Day?

Most healthy adults need about 0.8 grams of protein per kilogram of body weight a day. That is roughly 56 g for a 70 kg person. If you train, want to lose fat or are over 65, your number is higher. Below you will find your daily protein target, how to split it across meals, and easy recipes that get you there.

Plate Motive

Oct 7, 2026 · 7 min read

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Meal prep containers with rice, vegetables and meat, ready for the week

Nutrition9 min read

How to Meal Prep for the Week: A Beginner's Guide

Learn how to meal prep in about 2 hours a week: what to cook first, which foods keep best, how long meals last in the fridge and how to reheat them.

by Plate Motive · Oct 8, 2026

Glass of yogurt layered with oats, chia seeds and fresh berries

Gut health7 min read

How Much Fiber Do You Need a Day? (And How to Get It)

Most adults need 25–38 g of fiber a day, but most eat about half that. See your target, the best high-fiber foods and easy ways to eat more.

by Plate Motive · Oct 8, 2026

chicken curry with rice fresh basil dark background showing protein, carbs and fat for counting macros

Nutrition9 min read

How to Count Macros: A Simple Guide for Beginners

Learn how to count macros in 4 steps: set your calories, then protein, fat and carbs. With a worked example, a macro chart for common foods and recipes.

by Plate Motive · Oct 8, 2026

Hand pouring white sauce over a grilled salmon steak with vegetables on a white plate

Nutrition9 min read

How Many Calories Should I Eat a Day?

Most women need 1,600–2,400 calories a day and most men 2,000–3,000. Find your number with a simple formula, a chart by age and easy recipes.

by Plate Motive · Oct 8, 2026