(Amounts are approximate — check labels for exact numbers.) --- ✅ Meal Anchors (Regular Foods) --- Animal Based Chicken breast (cooked, 4 oz): ~35g Turkey breast (cooked, 4 oz): ~30–35g Lean ground turkey (cooked, 4 oz): ~22–28g Lean beef (90–93%, cooked, 4 oz): ~22–28g Salmon (cooked, 4 oz): ~23–25g Tuna (1 can, ~5 oz drained): ~30–35g Shrimp (cooked, 4 oz): ~22–24g Eggs (2 large): ~12–13g Egg whites (1 cup): ~25–27g --- Dairy Based Greek yogurt (plain, 1 cup): ~20–23g Greek yogurt (single serve 5–6 oz): ~12–18g Cottage cheese (1 cup): ~24–28g Milk (1 cup): ~8g High-protein milk (1 cup): ~13g (varies) --- Plant Based Tofu (firm, ~½ block / 7 oz): ~20–25g Tempeh (3 oz): ~16–18g Edamame (1 cup): ~17–19g Lentils (1 cup cooked): ~17–18g Chickpeas (1 cup cooked): ~14–15g Black beans (1 cup cooked): ~15g Seitan (3 oz): ~20–25g (varies) --- ✅ Snack Foods (Quick + Easy) Protein shake (RTD bottle): ~20–30g Protein powder (1 scoop): ~20–30g Jerky / meat sticks (1 oz): ~9–12g Tuna packet (2.6 oz): ~15–18g Greek yogurt cup (5–6 oz): ~12–18g Cottage cheese cup (¾–1 cup): ~18–28g String cheese (1 stick): ~6–8g Hard boiled eggs (2): ~12–13g --- ✅ “Snack + Protein” Combos (easy wins) Greek yogurt (1 cup) + berries: ~20–23g Cottage cheese (1 cup) + fruit: ~24–28g Turkey roll-ups (4 oz deli turkey): ~20–25g Edamame cup (1 cup): ~17–19g --- ⚠️ Higher-calorie (still helpful) Peanut butter (2 tbsp): ~7–8g Mixed nuts (¼ cup): ~5–7g (Great for satiety, but not the most “protein-dense.”) --- 🔥 Quick Protein “Cheat Codes” - Lean meat/fish: ~25–35g per 4 oz cooked - Greek yogurt/cottage cheese: ~12–28g depending on serving - Shakes: ~20–30g - Beans/lentils: ~14–18g per cup cooked COMMENT: What are your favorite forms of protein? 💪💪

(Note: my daily activity level, and dietary needs may be different than yours) Breakfast: (44.6g Protein, 24oz Water) 3 eggs - 18.8g Coffee + protein powder & water (8oz) mixture (instead of creamer) - 25.8g 16oz water + Vitamins Other Breakfast Ideas (from the past): Yogurt Parfait: Greek Yogurt, mixed berries, mixed nuts, flax seed, chia seed, banana Smoothie Bowl: Mix above ingredients into a smoothie, add mixed berries & nuts to bowl & eat like a cereal/soup. Homemade Oatmeal: Oats, mixed berries, water (heat for 3 mins), add mixed nuts, honey, chia & flax Mid-morning snack: (15g. Protein) Mixed berries + mixed nuts, chia seeds and flax seeds - 15g Lunch (20-30g Protein) Salad with 2-3 hard boiled eggs, turkey slices, cucumbers, pickles, jalapeños, and homemade balsamic vinegarette dressing - 30g Or Wrap with turkey, cheese, pickles, jalapeños, mustard 20g (more if I add eggs) Or Leftovers Afternoon snack: (25.8g Protein, 40oz Water) Workout drink: 24oz Water + Electrolytes + Creatine Protein powder + 16oz water - 25.8g Other Potential Snacks: String Cheese (6g Protein) Sliced Turkey & Cheese Rollups (15g Protein) Spicy Pickles Mixed Nuts (not a standard trail mix) (10g Protein) Pink Lady Apple Banana Cucumbers Dinner (varies) Typically includes: - Chicken  - Ground Turkey  - Ground Chicken  - Turkey Loin - Vegetables  Examples: - BBQ Chicken wraps - BBQ pulled turkey loin - Chicken Burgers and Asparagus  - Sausage, Sweet Potato and broccoli sheet pan meal - Sweet Potato Tacos (ground turkey) - Fajitas  - Grilled Chicken Sandwiches  - Sausage, sweet potato and kale soup My daily vitamins: - Mens Multivitamin  - Vitamin C - Vitamin D3 +K2 - Probiotic - Turmeric/Curcumin  - Omega 3 Fish Oil My supplements: - Vanilla Protein Powder (Animal Brand) - Electrolyte Mix (Evolution Nutrition) - Creatine (Animal Brand) Total Known Protein (Not including dinner): 105.4g-115.4g Meaning I need to make sure I get 18-28g. of protein for dinner each night

Here I will periodically post great, healthy recipe ideas or some workout plans. You may also post your own healthy recipes and workout plans as well! Let's work together to build an awesome community of people who help each other find great workouts and recipes!

Week 1 — Daily 10 (NON-NEGOTIABLE) --10 minutes of intentional movement every day.Walk, bike, mobility, bodyweight circuit—doesn’t matter. ---10 minutes counts.This is the “I keep promises to myself” habit. Week 2 — Hydration --64 oz water/day minimum. Week 3 — Protein Floor --Hit 0.5g protein per lb of bodyweight/day (or a simple floor like 100g/day). Week 4 — Strength Training (Foundation Week) --2–3 strength sessions/week (simple plan provided; gym or at-home options).You’ll build the engine that makes the rest of the program work. Week 5 — Mobility / Stretching --5–10 minutes, 3x/week minimum.Daily is awesome, but we keep this realistic early so you don’t fail from “too much, too soon.” Week 6 — Produce --5 servings/day (minimum 3 if you’re struggling). Week 7 — Sleep Window --7+ hours + consistent bed/wake time at least 5 nights/week. Week 8 — Reading --Read 10 minutes/day (personal growth / motivation). Week 9 — Mindfulness Reset --5 minutes/day (deep breathing, meditation, quiet walk, prayer, etc.). Week 10 — Gratitude --1 gratitude entry/day. One sentence counts. Week 11 — Plan + Home Food --Plan 2–3 days ahead + 1 home-cooked meal/day (or 5x/week minimum).This is the “adulting habit” that makes nutrition doable. Week 12 — Track Intake (Calibration, not obsession) --Track food + all liquids 3 days/week.This is about awareness and adjustment—not perfection. Week 13 — Weekly Review + Boundaries --A 20-minute weekly review (score habits, reflect, adjust) + set simple caps for the next week, like: - Alcohol (if applicable) - Added sugar (example cap: <50g/day on chosen days) - Ultra-processed snacks (example: 3 whole-food days/week)