TOTAL HEALTH TRANSFORMATION SYSTEM
Protein Portion Sizes
Some simple tips on protein.
How much protein should you eat?
First, tune in to your body’s appetite cues.
- Before you eat, pause and ask yourself if you’re truly physically hungry.
- Eat slowly and mindfully, even for only a few bites.
- Notice when you start to feel satisfied, and stop… even if there’s food left on your plate.
Then, for more objective measures, one palm is ~1 serving of protein.
You can start by targeting about 1 palm-sized serving of high-protein foods per meal.
One reason this works is that it’s a general ballpark measurement, rather than precise. It’s an easy way to start practicing including some lean protein at as many meals as possible.
Work with yourself.
Keep it simple.
- Learn what foods are high in protein.
- Stock up on those foods and keep them handy.
- Work on adding them to your regular menu.
Make it easy.
- If it’s more convenient to buy your protein sources pre-prepped (e.g., rotisserie chicken, canned tuna or beans), do so.
- Choose sources that you like and will eat.
- For more challenge, experiment. Try improving the food quality (e.g., organic or pastured meat, wild-caught fish, free-range eggs).
It doesn’t have to be perfect.
- Experiment. See what works for you.
- Even one meal with a little more protein is a success.