Protein is the anchor that keeps cravings low, energy steady, and training productive. Hit your protein target every day and the rest of your habits get easier.

What this rule means

• A clear daily target you reach without fail.
• Protein at every meal, not just dinner.
• Easy defaults prepared ahead of time.

Why it works

• Raises satiety so snacking drops.
• Supports muscle repair and strength gains.
• Smooths blood sugar for steadier focus.
• Preserves lean mass during fat loss.

How much to eat

• Target: 0.6 to 1.0 grams per pound of body weight.
• Example: 150 pounds equals 90 to 150 grams per day.
• Distribute across the day: 25 to 40 grams at each meal.

Timing that helps

• Eat 30 to 40 grams at breakfast to reduce late day cravings.
• Include 30 to 50 grams within two hours after training.
• Add a small protein snack if meals are far apart.

Simple foods to lean on

• Eggs, lean ground beef, chicken thighs or breasts, turkey.
• Fish and seafood, canned tuna or salmon, sardines.
• Greek yogurt, cottage cheese, milk, whey or casein.
• Tofu, tempeh, edamame, lentils, beans, pea or soy protein.

Budget friendly options

• Eggs by the dozen.
• Canned fish stacked in the pantry.
• Chicken thighs and lean ground beef in bulk.
• Dry beans and lentils.
• Milk powder for shakes or cooking.

Ready to use meal ideas

• Breakfast: 3 eggs with fruit, or Greek yogurt with whey and berries.
• Lunch: big salad plus 6 to 8 ounces of chicken or beef.
• Dinner: salmon or steak with roasted vegetables and potatoes.
• Snacks: cottage cheese and fruit, jerky, protein shake, cheese and apple.

Make it automatic

• Batch cook proteins twice a week.
• Keep a scoop of protein powder at work.
• Pre portion cooked meat into grab and go containers.
• Put a protein first rule on menus when eating out.

Metrics that matter

• Total grams per day.
• Meals that reached at least 25 grams.
• Post workout protein checked off.
• Satiety score after meals from 1 to 5.

Common obstacles and fixes

• Low appetite in the morning: drink a shake with milk or water plus fruit.
• Always hungry at night: increase dinner protein and add vegetables.
• Eating out: order a protein, double the portion, add extra veg.
• Short on time: keep canned fish, boiled eggs, and ready yogurt in the fridge.

A 7 day starter plan

• Day 1: calculate your target and shop for five protein staples.
• Day 2: batch cook one meat and prepare yogurt or cottage cheese cups.
• Day 3: hit 30 grams at breakfast.
• Day 4: add a post workout shake or high protein meal.
• Day 5: replace one snack with a protein option.
• Day 6: repeat batch cook, set portions for next three days.
• Day 7: review metrics and raise any weak meal to 25 grams.

Commitment statement

“I hit my protein target every day. I start strong in the morning, anchor each meal with protein, and let steady nutrition power my work and training.”