Protein is essential for almost every metabolic process in the body. Making sure to get enough protein will help preserve lean mass (i.e. bone and muscle), as well as help you feel fuller, longer.
This is your first “nutritional” habit, but don’t forget to keep practicing eating slowly and until 80% full!
We will focus on adding in healthy foods, like high quality, lean protein instead of cutting out certain food groups. This is known as “crowding out.” Because how many times have you tried to cut out sugar or dairy or some other food group, only to binge on it a few days later? Adding versus subtracting is much more effective!

Know which sources are higher in protein:
- Lean meat such as beef, pork, or wild game
- Poultry such as chicken, turkey, or duck
- Fish & seafood such as shrimp or scallops
- Eggs & egg whites
- Cottage cheese or strained plain Greek yogurt
- Protein powder such as whey, egg, vegetarian blends, etc.
- Cooked lentils or beans
- Tempeh or tofu
Review my Shopping List handout (under resources) to set yourself up for a successful grocery shopping trip!

Make sure to plan ahead (buy, prepare, and have protein on hand) to ensure you stay consistent with this habit
Know the correct portion size:
- For women: 1 palm per meal
- For men: 1 to 2 palms per meal
Adjust the portion size if needed (if you are more active or have recently increased activity, you may need to increase your protein a little more)