Healthy Protein Guide, Pre-Dive In Checklist
and a plan to succeed
It’s nothing new that getting enough protein in our diets these days can be well, rather challenging for some. Especially if you are on the go a lot, have several mouths to prepare for, or just don’t know how to shop or meal plan to be successful at each meal.
I put this guide together to help you understand the importance of protein, but also make it practical to start getting more EACH DAY!
Before you begin: Read through this checklist to make sure you’re fully prepared for this guide to be put to use. Completing these steps ahead of time will set you up for success and make this easier to follow. Use this list to stay organized and on track!
Disclaimer: This guide is for informational purposes only and is not intended as medical advice. While increasing protein intake can have many health benefits, it may not be suitable for everyone. If you have kidney disease, liver conditions, diabetes, or any other medical condition that may affect protein metabolism, please consult your physician before making dietary changes.
Preparation:
Read this Guide – Familiarize yourself with the structure and protein goals.
Plan Your Meals – Choose recipes from the guide and customize them to fit your preferences.
Grocery Shopping – Buy all the necessary ingredients for the breakfast recipes in this guide.
Consider Digestive Support – If needed, get digestive enzymes, bitters, and/or fermented foods.
Meal Prep – Prep a few protein-rich meals/snacks in advance to make things easier.
Set a Daily Protein Target – Aim for 30g per meal and adjust based on your needs.
Track Your Progress – Use a notebook or app to log meals, protein intake, and how you feel.
Stay Hydrated – Plan to drink enough water and support electrolyte balance if needed.
Daily Checklist
Plan to Succeed
- •Digestive Supports – Be sure to take your digestive supports before your meals and eat fermented foods with your meals to improve digestion.
- •Eat Your Protein – Follow the structured approach (Breakfast → Lunch → Dinner).
- •Track Your Meals – Log what you eat and note how you feel.
- •Hydrate Well – Drink enough water and support electrolytes as needed.
- •Adjust as Needed – Listen to your body and tweak meals based on digestion and satiety.
- •Meal Prep When Possible – Keep protein-rich meals/snacks ready for busy days.
- •Celebrate Small Wins – Recognize improvements in energy, satiety, and well-being!
Protein Guide Breakdown
Structure
Days 1-5: Add 30g protein to breakfast.
Days 6-10: Maintain breakfast, add 30g protein to lunch.
Days 11-14: Ensure 30g protein at dinner for all meals to be protein-rich.
Meal Guidelines
Choose high-quality protein when possible (pastured meats, wild-caught fish, organic dairy, sprouted plant proteins).
Use provided recipes & customize as needed.
Prep meals ahead of time to stay on track.
Avoid excessive snacking – focus on whole-food meals.
Hydration & Digestion
Drink half your body weight in ounces of water daily.
If needed, use digestive enzymes, bitters, or fermented foods for easier digestion.
Tracking & Accountability
Log meals & protein intake.
Check energy, digestion, & satiety daily.
Celebrate small wins!
Celebrate Your Success!
Reward yourself with a non-food treat like new workout gear, a massage, or a fun activity!
Who Should Consult a health practitioner?
If you have kidney disease, liver conditions, diabetes, pregnancy, or digestive issues, check with your care provider before starting. (Always listen to your body, study your environment, and do YOUR research.
Let’s make this fun, rewarding, and transformative! 💪
Why Protein is Essential
The Basics
Protein is a cornerstone of a healthy diet, but many people don’t realize just how powerful it can be for achieving their health goals. Whether you’re looking to boost your metabolism, support weight loss, improve muscle tone, or enhance your skin’s appearance, protein is your best ally.
This guide is designed to help you with these goals. You’ll learn how to slowly increase your protein intake while minimizing potential digestive challenges. But before we dive in, let’s do a quick refresh on the benefits of protein.
The Benefits of Protein
- 1) Boosts Metabolism: Protein has the highest thermic effect of all macronutrients, meaning your body burns more calories digesting and processing it compared to carbs or fats. This makes it a powerful tool for increasing your overall daily calorie burn.
- 2) Supports Weight Loss and Satiety: Struggling with hunger and cravings? Protein helps you feel full longer, reducing the likelihood of overeating or reaching for unhealthy snacks. It stabilizes your blood sugar, keeping energy levels steady throughout the day.
- 3) Builds and Repairs Muscle: Protein is essential for muscle growth and repair. Whether you’re working out regularly or just looking to preserve muscle as you age, adequate protein intake is key.
- 4) Detox Support: Protein provides the building blocks for glutathione, your body’s master antioxidant. Glutathione plays a critical role in detoxifying harmful substances and protecting your cells from damage.
- 5) Enhances Skin Health: Amino acids from protein contribute to the production of collagen and elastin, which keep your skin firm, smooth, and youthful.
What You Need To Know About Protein
Protein is one of the three essential macronutrients, alongside carbohydrates and fats. It’s made up of building blocks called amino acids, which are critical for countless functions in your body. From repairing tissues to producing enzymes and hormones, protein is involved in nearly every process that keeps you healthy and thriving.
Complete vs. Incomplete Proteins
How Much Protein Do You Need?
Protein needs vary by age, activity level, and health goals. Researchers like Dr. Gabrielle Lyon currently recommend people consume 1 gram of protein per pound of ideal body weight per day. For instance, if your ideal weight based on your height is 140 lbs then you’d want to aim for 140 g of protein per day based on that guideline. This guide will help you reach your goal with manageable steps. However, protein needs are individual and that protein goal may be too much for you, so feel free to adjust your protein intake based on your goals and any potential health challenges. In this guide, we’ll aim for 30 grams of protein per meal, but feel free to modify if needed.
Protein Quality – Why it Matters
When choosing protein sources, opt for high-quality options that are minimally processed and nutrient-dense. For example, prioritize grass-fed beef, wild-caught fish, pasture-raised eggs, and organic dairy when possible and if your budget allows. For plant-based proteins, choose sprouted or fermented options to enhance digestibility and nutrient availability.
Understanding these protein basics will set you up for success as you work to increase. Let’s move forward and start building your protein-packed meals!
Protein Goals: Setting the Right Targets:
To fully harness the benefits of protein, it’s important to set achievable and personalized goals. This guide focuses on helping you to consistently reach protein targets that will support your metabolism, muscle health, and overall well-being. We’ll dive deeper into this topic on the Protein Targets section.
Support Digestion – When Increasing Protein
When increasing your protein intake, digestive support may be necessary to ensure your body can effectively break down and absorb the nutrients. Protein requires more effort to digest compared to carbohydrates or fats, and some people may experience discomfort when boosting their intake.
Suggested Digestive Supports:
- Digestive Enzymes: Look for enzyme blends that include protease to aid in protein digestion.
- Digestive Bitters: Herbs like dandelion or gentian bitters can stimulate digestive juices and improve overall digestion.
- Fermented Foods: Incorporate foods like sauerkraut, kimchi, or yogurt to support gut health and enhance nutrient absorption.
Why Digestive Supports Might Help:
- Protein requires specific enzymes, like protease, to break down into amino acids
- If your digestive system is sluggish, temporarily supporting it can make the transition easier
Scaling Back:
These digestive supports can be temporary. After a month, try reducing or stopping them to see if your body has adjusted well to the increased protein. This gradual approach helps your digestion adapt naturally and can minimize discomfort.
Eating Enough Protein – Common Barriers
Even with all the known health benefits, many people struggle to get enough protein in their daily diets. Busy schedules, dietary restrictions, and confusion about the best protein sources can make it challenging. That’s where this guide comes in!
This Protein Guide is designed to help you gradually increase your protein intake in a sustainable way. By the end of this challenge, you’ll be confidently incorporating enough protein into every meal and reaping its many health benefits.
A Gradual Approach for Lasting Success
We’re taking it slow for a reason. Suddenly adding large amounts of protein to your diet can overwhelm your digestive system, leading to discomfort or bloating. Instead, we’ll start by focusing on your breakfast for the first five days, then your lunch for the next five, and finally your dinner for the last four days. This step-by-step approach allows your body to adjust and helps you form habits that stick. Get ready to fuel your body with the nutrition it craves, support your health goals, and feel your best.
Protein Targets – Personalized
Protein needs aren’t one-size-fits-all. While the general current recommendation is 1.2 to 1.6 grams per kilogram of protein per kilogram of body weight, factors such as activity level, age, and health goals can influence your needs.
For example:
Active Individuals: Aim for the higher end of the range to support muscle repair and growth.
Sedentary Individuals: Stick closer to the lower end of the range.
Health Goals: If you’re focused on weight loss, muscle gain, or managing a chronic condition, you might need to adjust accordingly.
Overview of The Gradual Approach:
Suddenly increasing your protein intake can overwhelm your digestive system, which is why this challenge takes a step-by-step approach:
Days 1-5: Focus on Breakfast – Start your day strong by ensuring your breakfast includes at least 25-30 grams of protein.
Days 6-10: Add More Protein to Lunch – Once you’ve mastered breakfast, shift your focus to both breakfast and lunch.
Days 11-14: Tackle Dinner – Round out your day by ensuring your dinner includes enough protein too.
Tracking Your Progress:
Over the next few weeks, keep a simple log of your meals and protein intake. This can help you identify patterns, celebrate wins, and troubleshoot any challenges along the way. Use a notebook, app (like Cronometer or My Fitness Pal), or meal planner to make tracking easy and efficient. Let’s move forward and explore practical strategies for incorporating more protein into your meals!
Tips for Success – Long-Term
Maintaining a consistent protein intake can feel challenging at first, but with a few key strategies, you can keep your progress going strong beyond the initial effort. Here are some helpful tips to set you up for long-term success:
14 Days of sticking to a new
protein routine – challenge
Days 1-5: Start with Breakfast
Breakfast sets the tone for the day, and starting with 30 grams of protein should leave you feeling satisfied, energized, and ready to tackle anything. Use the recipes provided or customize them based on your dietary preferences. Prepping your breakfasts ahead of time can make this new habit even easier to stick with.
Days 6-10: Add Lunch Protein
Now that you’ve built a solid breakfast routine, it’s time to add 30 grams of protein to your lunch too. Protein at lunch helps maintain steady energy levels and keeps you full through the afternoon. Choose from the recipes provided or adapt them to fit your taste and goals. Meal prepping a few lunches at the start of the week can save you time and ensure you stay on track.
Days 11-14: Round Out Dinner
Finish strong by rounding out your day with 30 grams of protein at dinner (equalling about 90 grams for the day). A protein-rich dinner supports muscle repair, satiety, and even better sleep. Explore the recipes provided or tweak them to fit your favorite flavors and ingredients. Consider batch-cooking to keep your evenings stress-free and make hitting your goals effortless.
Action Steps
These steps will help you be successful during this 14-day challenge. After reading these, jot down a day on your calendar when you plan to start. Gather the necessary supplements and/or foods before hand so you’re prepared!
AFTER the 14 Days REFLECTIONS
How did the challenge go?! Do you feel any different compared to 14 days ago?
Whatever changes you noticed, whether it’s better sleep, more satiety, steadier mood, clearer skin, or weight loss, jot them down below:
What key takeaways do you have from this challenge? And how will it change the way you eat going forward?
What was hardest part of this challenge? And what strategies might help you overcome this in the future?
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