Protein Cheat Sheet
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Protein Cheat Sheet 〰️
Benefits of prioritizing Protein, 30 gr per meal
When you make protein and fiber the focus of your meals, you can experience:
Balanced Blood Sugar & Enhanced Satiety – Enjoy steady energy and feel fuller longer.
Increased Energy & Stable Metabolism – Support a consistent thermogenic effect for lasting vitality.
Improved Mental Clarity – Boost focus and cognitive performance.
Better Sleep Quality – Support restful, rejuvenating sleep.
Reduced Inflammation – Help lower inflammation for better overall health.
Enhanced Body Composition – Build lean muscle and maintain a healthy physique.
Fewer Cravings – Stabilize hunger hormones and curb unwanted cravings.
Cellular Health & Muscle Growth – Nurture every cell and support lean muscle.
Hormone & Neurotransmitter Balance – Promote a balanced mood, mental well-being, and overall hormonal health.
5 Essential tips for Prioritizing Protein & Fiber
Aim for 1g of Protein per Pound of Ideal Body Weight
Set your daily protein goal based on your ideal body weight to support muscle maintenance, satiety, and overall metabolic health.
Prioritize Protein in Your First and Last Meals
Make sure your first and last meals of the day contain at least 30 grams of protein. This amount provides enough leucine to trigger muscle protein synthesis, which is essential for muscle health and repair. Starting your day with 30 grams of protein also helps stabilize energy and reduce cravings throughout the day.
Eat Protein First in Every Meal
Begin each meal with protein to manage appetite and promote fullness. Try to leave carbs for the end if possible. Restaurants often serve bread or appetizers first, which can spike appetite, so focus on protein first for better control.
Choose High-Fiber Foods with Every Meal
Incorporate fiber-rich foods like vegetables, beans, and berries to support digestion, regulate blood sugar, and enhance fullness. The more simple carbs or processed foods you eat, the more fiber you’ll need to balance your diet.
Stay Consistent with Meal Timing
Regular, balanced meals help maintain stable blood sugar levels, prevent energy crashes, and reduce the likelihood of overeating later in the day.
Look for Your Common Protein Sources & Master 10 Favorite High-Protein Meals This Month
Identify Your Go-To Protein Sources
Start by looking at the protein-rich foods you already enjoy and incorporate regularly—like eggs, chicken, Greek yogurt, meet, fish, or lentils. Knowing your favorites makes it easier to build meals you’ll love and stick with.
Select 10 Protein-Packed Meals
Choose 10 meals that feature at least 30 grams of protein. Think of breakfast, lunch, and dinner options that align with your preferences and goals. Practicing these meals throughout the month will build familiarity and confidence in hitting your protein targets.
Track and Adjust
Try each meal, take note of how satisfied you feel, and adjust portions or ingredients as needed. By focusing on a set of go-to meals, you’ll quickly get the hang of protein portion sizes and develop a reliable routine.
Some ideas for you to play with
BREAKFAST
🥤 Protein Smoothie with Berries, Psyllium Husk & Creatine:
1 scoop protein powder: ~20 grams of protein
1/2 cup Greek yogurt: ~10 grams of protein
Fiber & Additional Ingredients:
1/2 cup frozen berries (e.g., blueberries, strawberries): Adds antioxidants and a small amount of fiber
1/2 tablespoon psyllium husk: Adds around 3 grams of fiber
1 tablespoon creatine (optional): No protein, but supports muscle energy and recovery
Almond milk or water (adjust to desired consistency)
Total Protein: Approximately 30 grams ✅
🍳🥑Veggie & Egg White Omelet with Avocado Toast
Protein Sources:
3 whole eggs: ~18 grams of protein
3 additional egg whites: ~10.5 grams of protein
1 slice whole-grain toast: ~3 grams of protein (varies by brand)
Fiber Sources:
Spinach, bell peppers, and a side of avocado
Total Protein: Approximately 31.5 grams ✅
How to Prepare:
In a bowl, whisk together 3 whole eggs and 3 additional egg whites.
Pour the mixture into a non-stick pan and add veggies like spinach, bell peppers, and mushrooms.
Cook until set, and serve with a slice of whole-grain toast topped with 1/4 avocado.
🥥 Greek Yogurt Power Bowl
1 cup Greek yogurt: ~20g protein
2 tbsp chia seeds: ~4g protein
1/4 cup almonds: ~6g protein
Total: 30g protein ✅
🍓 Add your favorite fresh berries
2. LUNCH
🥗 Quinoa and Chickpea Salad
1/2 cup quinoa: ~4g protein
1/2 cup chickpeas: ~7g protein
3 oz grilled chicken breast: ~20g protein
Total: 31g protein ✅
🌯 Shrimp and Black Bean Wrap
3 oz cooked shrimp: ~18 grams of protein
1/4 cup black beans: ~4 grams of protein
1 boiled egg: ~6 grams of protein
1 whole-grain or high-protein wrap: ~3 grams of protein (varies by brand)
Veggies: A handful of spinach or mixed greens, sliced bell peppers, and cucumber
Optional Toppings: A sprinkle of cheese or a dollop of Greek yogurt for extra protein
Total: 30g protein ✅