TOTAL HEALTH TRANSFORMATION SYSTEM

Plan and Prep Your Meals
Plan and Prep Your Meals
Do a Mind-Body Scan
Do a Mind-Body Scan
Practice De-Stressing
Practice De-Stressing
Create and Use a Sleep Ritual
Create and Use a Sleep Ritual
Use a Targeted Recovery Strategy
Use a Targeted Recovery Strategy
Think on a Continuum
Think on a Continuum
Eat Mostly Whole Foods
Eat Mostly Whole Foods
Eat Protein and Colorful Plants
Eat Protein and Colorful Plants
Practice 80% Full
Practice 80% Full
Practice Your Fitness Mission
Practice Your Fitness Mission
Maintain Progress
Maintain Progress
Deep Health
Deep Health

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.