Habit : Try to eat more lean protein

Starting today or tomorrow, try and eat some MORE lean protein.

Keep doing your previous habits of either making time or 5 minute actions.

How to do this habit

Step 1: Know your protein sources

Here are some options for you:

  • Lean meat such as beef, pork, or wild game (if you have a gun)
  • Poultry such as chicken, turkey, or duck
  • Fish & seafood 
  • Eggs
  • Cottage cheese or Greek yogurt or SKYR
  • Cooked lentils or beans
  • Tempeh or tofu

Other foods have protein, it’s just that these are best bang for your buck for High-protein

Remember – experiment with the possibilities – you can have salmon and eggs for breakfast!

How much should I eat?

Look at your palm

That’s a serving of protein

Don’t worry about getting it right for now .

Try for this week to eat more protein.

Phase 1 – Try to eat about a palms worth of protein if you can.

Phase 2 – Try as a stretch to eat protein at EVERY MEAL

Phase 3 – If you’re still way off your protein target for the day – try increasing to 2 x palms

If you can’t or find this too hard at this stage – that’s cool.

Ask us in the facebook group for help and ideas!

Meals, recipes & Ideas

Protein Power

Here are some ideas for getting more protein into your day


Stir Fry

Grill or BBQ



Banana Pancakes?

Meals, recipes & Ideas

Can you get Protein From Plants?

Yep – it all adds up

For example, let’s say you’re at a l party and chilli is on the menu.

3 ounces of ground beef = 21 g protein

1 ounce of corn = 3 g protein

¼ cup of black beans = 4 g protein

2 ounces of avocado guacamole = 2 g protein

Total: 30 g protein

Sure, in this example, beef is still the protein star.

But notice: plants provide 9 grams — about 1/3 — of the protein content of this meal.

So, instead of getting too hung up on getting your protein “perfect”, think more about how you can add protein wherever possible to every meal.

Grams of Protein per serving or selected foods