We're diving into one of the most powerful tools in your nutrition toolbox: lean protein.
Whether your goal is fat loss, muscle building, or just having steady energy throughout the day, protein is non-negotiable. This week is all about going from “I know” to “I do.”
Protein plays a crucial role in fat loss, muscle preservation, and metabolic health.
It also does the following:
Keeps you full longer.
Helps control blood sugar.
Preserves lean muscle (which helps burn more calories).
Requires more energy to digest, giving it a metabolism-boosting edge.
Add a lean protein source to every single meal (including snacks).
Experiment with new protein types (lean meats, fish, legumes, clean protein powders).
Pay attention to how your body responds. Notice your energy, cravings, and satiety.
To keep things simple and structured, let’s break your daily protein needs down by your goal weight:
Protein Intake = 1 gram of protein per pound of goal weight
Split that over 4 meals (3 meals + 1 snack)
Goal weight = 140 lbs
Daily protein = 140g
That’s 35g of protein per meal/snack (4x/day)
You can adjust this split based on how often you eat, but aim to spread protein throughout your day for the best results. Keep in mind this suggestion applies to healthy individuals who strength train and participate in moderate to high activity levels.
Chicken, turkey, duck
Lean ground beef, grass-fed if possible
Bison and venison
Eggs & egg whites
Greek yogurt, cottage cheese, ricotta, kefir
(Eliminate dairy if it causes bloating/discomfort)
White fish: Cod, haddock, tilapia, flounder
Oily fish: Salmon, trout, mackerel, sardines
(High in omega-3s – great for your heart and brain!)
Shellfish: Prawns, scallops, squid, oysters
Look for sustainable, low-mercury options.
Whey protein powder
Plant-based protein powder (no added junk)
Not all protein is created equal. Focus on real protein, not ultra-processed versions.
Lean meats
Eggs
Plain Greek yogurt
Beans, lentils, chickpeas
Clean protein powders (minimal ingredients)
Deli meats
Hot dogs, bacon, sausages
Canned meats, jerky
Salami, pepperoni, bologna
Watch for chemical processing: long ingredient lists, artificial colors, low-quality oils, and preservatives.
Check labels: Look for short, clean ingredient lists with low sugar and high protein.
Combine animal and plant proteins for a complete amino acid profile.
Stay consistent – real results come from what you do every day, not occasionally.
Eating with intention. Focus on high-quality, whole-food protein sources and spread your intake throughout the day. Pay attention to your hunger, energy, and recovery.
