Protein supports our immune system

Protein helps us feel full from meals
Protein helps us feel more satisfied/less hungry between meals.

And most importantly: Protein helps build and repair almost every tissue in our bodies — including our muscles, connective tissues (such as tendons and ligaments), and bones.

More protein means better recovery, more muscle, less fat, and a stronger, healthier body.

Protein is going to lay the foundation of your meals. Every time you eat a meal, first think of what your protein source is going to be.

Protein-dense foods

Lean meat such as beef, pork, lamb or wild game (kangaroo)
Poultry such as chicken or turkey
Fish & seafood such as white fish, tuna, salmon, or prawns
Eggs & egg whites
Cottage cheese & high protein dairy
Greek or Icelandic Yogurt (Chobani, YoPro, Siggi’s)
Protein powder such as whey, and vegan/vegetarian blends.
Cooked legumes or beans (although also carbohydrate sources)
Tofu, tempeh, seitan, textured vegetable protein

Protein Portions - Without tracking
1 palm per meal of animal protein sources (3-5 palms per day)

1 hand including fingers per meal of plant protein sources (3-5 palms per day)

Protein Portions - Tracking

Aim for 1.4 - 2 grams of protein per kg of your body weight, per day

Ideally split this reasonably evenly between 3-5 meals

Roughly aiming for 20 - 40 grams of protein each meal. If having plant base proteins, stick to the higher end of these recommendations as bioavailability isn’t quite as high when compared to animal proteins.

WHEN? We recommend consuming PROTEIN at each meal along with some plants (fruit, salad, veggies).

Having protein with each meal, 3-5 times per day, can help to get all the benefits of protein each time you eat a meal. It can help to efficiently use protein for muscle growth, repair and a strong body.

Here’s a visual example of spreading protein across the day without making it too frequent and overly complicated.