Protein, sorted
What it does, how much, and which ones. Nothing here is banned. It's a dial with three settings: more, some, less.
What protein does for you
It's what muscle is built and repaired from, and it's the part of a meal that keeps you full. You can feel when it's off.
How much
Measured in palms: a piece the size and thickness of your own palm.
Which ones
Fresh, lean and close to how it started goes on the left. The more that's been done to it, the further right it sits.
Lentils and beans count as your protein if you don't eat meat; otherwise treat them as carbs. Red meat is in the green column, with a common guideline of about four palms a week.
What makes one protein better than another
Four quick tests. The last one matters as much as the first three.
A little better, not perfect
Find where your usual choice sits, then move it one notch. Do that most days and you're done.
This week
Pick one.
