@Melissa Boonzaaier Absolutely, and no question is silly at all 🙂 Here’s a simple rough guide using common portion sizes. These don’t need to be perfect, just practical. • Eggs (2 large): ~12–14g protein • Greek yoghurt (200g): ~18–20g protein • Chicken breast (120–150g cooked): ~30–35g protein • Beef mince 95/5 (120–150g cooked): ~28–32g protein • Salmon (120–150g cooked): ~25–30g protein • Tuna (1 standard tin, drained): ~20–25g protein • Protein shake (1 scoop): ~20–25g protein • Cottage cheese (200g): ~20–25g protein • Nuts (30g handful): ~5–7g protein (good fats, but easy to overeat) For weight loss, a good rule of thumb is to aim for protein at each meal. Usually around 20–30g per meal works well for most people, depending on body size and appetite.

We want to focus on calorie input rather than meal quantity for example there are diets that include one meal a day (OMAD) this is okay as long as it fits the calorie budget. Consuming protein per meal is a good place to start but getting into the math of it is looking at what the calories (input) needs to be first and adjust as the goal post moves.

Great question melissa! It might not be a technical issue, and it’s hard to know for sure without seeing your form. If you’re comfortable, feel free to upload a short clip here and I can take a look. It could also simply be a strength issue rather than something “wrong”. A couple of simple things to try: • farmer’s walks • light dumbbell wrist curls and extensions These help build wrist and grip strength over time and usually make a big difference with bodyweight exercises.

@Melissa Boonzaaier 🤣 I’ve had a situation where a grandma at home couldn’t get the jar open and everyone was out of the house lets not let this happen.