Why Protein Matters

Protein is one of the most important nutrients for building a stronger, healthier body. It helps repair and maintain muscle, keeps you feeling fuller for longer, supports your metabolism, and plays an important role in healthy aging.

Whether your goal is to lose body fat, build lean muscle, improve your energy, or simply feel your best, eating enough protein each day will make a big difference.

Benefits of Eating Enough Protein

✓ Supports lean muscle growth and recovery

✓ Helps keep you full between meals

✓ Supports a healthy metabolism

✓ Helps maintain strength as you age

✓ Supports healthy bones

✓ Can reduce cravings and mindless snacking

✓ Helps preserve muscle while losing body fat

How Much Protein Do You Need?

For most women, a great goal is:

100–130 grams of protein per day

If you’re following one of my personalized nutrition plans, follow the protein target I’ve assigned specifically for you.

Aim for Protein at Every Meal

Instead of trying to eat all of your protein at dinner, spread it throughout the day.

A simple goal:

🥚 Breakfast: 20–30g

🥗 Lunch: 25–35g

🍗 Dinner: 30–40g

🥛 Snacks: 15–25g

My Favorite Protein Sources

Animal Protein

• Chicken breast

• Lean ground turkey

• Lean ground beef

• Eggs & egg whites

• Greek yogurt

• Cottage cheese

• Salmon

• Tuna

• Shrimp

Convenient Options

• Fairlife Nutrition Plan shakes

• Protein powder

• Beef jerky

• Rotisserie chicken

• Individual Greek yogurt cups

Simple Tips to Increase Protein

• Start every meal by choosing your protein first.

• Include a protein source with every snack.

• Meal prep proteins ahead of time each week.

• Keep convenient options like Greek yogurt, cottage cheese, or Fairlife shakes on hand.

• Focus on consistency—not perfection.

Remember

You don’t have to eat perfectly.

You simply need to eat enough protein consistently.

Small habits repeated every day will always beat perfection.