VINCE The Protein-First Plate How you build your plate matters more than ever after 40 — and one delicious dinner to start tonight. BY THE VINCE EDITORIAL TEAM
FOOD & NUTRITION OCTOBER 2026
Somewhere around 40, the wayour bodies respond to food begins to shift. Muscle becomes easierto lose and harder to rebuild, energy can dip by mid-afternoon, and meals that once worked without a second thought may leave us less satisfied. The good news? Small, consistent changes to how you build your plate can make a real difference. That is the idea behind the protein-first plate : start with quality protein, surround it with color, and finish with healthy fats and smart carbohydrates. No counting. No banned foods. Just a simple order of operations. THE THREE-PART PLATE 1 Start with protein. Muscle mass naturally declines with age, and protein helps preserve it. Many nutrition experts suggest roughly 25 to 30 grams at each meal — about a palm-sized portion of fish, chicken, eggs, Greek yogurt, tofu or beans — rather than saving it all for dinner. 2 Fill half the plate with color. Vegetables and fruit bring fiber, potassium and antioxidants, plus volume that keeps you full. Think leafy greens, tomatoes, peppers, zucchini and berries. The more colors, the wider the range of nutrients.
VINCE | FOOD & NUTRITION | OCTOBER 2026
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