Hello, it’s Coach Aaron! Let’s talk about protein… we recommend 0.8-1 gram per pound of bodyweight. Protein supports muscle, recovery, metabolism, and satiety. It’s the anchor that keeps you full and helps shape your body as you lose fat. You’ll look toned instead of just smaller when you lose fat. Most people under-eat protein and they don’t realize it until they track. That’s the first step: awareness. When you start tracking protein, it’s eye opening. That “healthy” breakfast might only have 12 grams. Suddenly you realize why you’re constantly hungry by 3pm. Protein requires planning. Carbs and fats show up easily, but protein usually has to be intentional and chosen on purpose. Here’s what helps: Build meals around protein first. Before you think about sides, ask yourself: how do I make protein the star of the show? Chicken, non-fat Greek yogurt, lean beef, fish, shrimp, edamame, egg whites. Spread it out across the day. Don’t try to hit your target in one giant dinner. If you need 150 grams per day, think 40-50 grams split into 3 to 4 meals. You’ll feel fuller throughout the day and your body uses it more efficiently that way. Make it easy and have defaults. A repeatable high-protein breakfast. A go-to lunch. A backup shake for busy days. Less decision fatigue = more consistency. Don’t rely on “accidental protein.” Nuts, peanut butter, and cheese have some protein, but they’re calorie dense and not very efficient if your goal is 0.8–1g per pound. And remember, this is about consistency… never perfection. If you hit your target most days, you’re doing great 🙌🏼 If you’re struggling to hit your protein goal, you’re not alone. It’s a skill. And like any skill, it gets easier with practice. Please reach out if there are any questions :)

Serves: 1 bowl Ingredients - 101g yellowfin tuna steak (cooked + flaked) - 159g plain organic Greek yogurt - 40g pitted dates, chopped - 112g Envy apple, diced - 67g organic celery, finely chopped - 1 serving pickled daikon & carrots - 2g Ebi Fumi Furikake (rice seasoning) - 1 tsp Shichimi Togarashi (seven spice – optional heat) Instructions 1. 1-2 can tuna of choice 2. Build the base:In a bowl, add Greek yogurt and fold in the flaked tuna. 3. Add crunch + sweetness:Mix in chopped celery, apple, dates, and pickled daikon & carrots. 4. Season:Sprinkle furikake and shichimi togarashi on top. 5. Taste + adjust:Add more spice or furikake if needed. Serve cold or slightly chilled — perfect post-workout protein bowl. Approx Macros (your logged portion): 🔥 ~452 calories 💪 Protein: ~50g 🍎 Net carbs: ~59g 🧈 Fat: ~1g