Want to eat high protein without spending a fortune? Here’s a simple trick I use. One of the most important things you can do for your body is eat enough protein. Protein helps build and maintain muscle, keeps you fuller for longer, helps with recovery from workouts, and can make dieting much easier because it’s the most filling macronutrient. A good goal for most active people is to eat close to 1 gram of protein per pound of your goal body weight. You don’t have to hit it perfectly every day, but getting close will put you in a great spot. Now let’s talk about saving money. Instead of looking at the price of the food, I look at how much I’m paying for every 25 grams of protein. As a general rule, if I can get 25 grams of protein for around $1 or less, I consider it a great value. Here are a few examples: 🐟 Canned tuna – Usually around $1 per can for about 25 grams of protein. 🥤 Protein powder – Don’t just look at the tub price. Divide the total cost by the number of servings. A 30-serving tub for $30 is about $1 per serving. A $45 tub is about $1.50 per serving. 🍗 Chicken breast or chicken tenderloins – Watch for sales and freeze extra. They’re one of the best protein-per-dollar foods you can buy. 🦃 Lean ground turkey or lean ground chicken – Affordable, versatile, and easy to meal prep. 🥣 Fat-free Greek yogurt – High in protein, low in calories, and one of the best bargains in the dairy aisle. At the end of the day, don’t just shop based on the sticker price. Shop based on how much protein you’re getting for your money. A simple benchmark of about $1 for every 25 grams of protein can help you hit your protein goals while keeping your grocery bill under control.

As we head into the Fourth of July weekend, remember this… Have fun. Eat the food. Spend time with your family and friends. That’s what the holiday is about. Just don’t let one weekend erase weeks or months of hard work. My biggest recommendation is to prioritize your protein first. Start with your lean protein before diving into everything else. It’ll help keep you fuller, make portion control easier, and you’ll still have room to enjoy some of your favorite holiday foods. This community isn’t about perfection—it’s about consistency. Enjoy yourself, make some memories, stay active if you can, drink plenty of water, and be safe. Come back next week ready to keep building. One good weekend is part of a healthy lifestyle. One bad weekend doesn’t have to become a bad month.

Just because a food label says “high protein” doesn’t necessarily mean it’s actually high in protein relative to the calories. Here’s the simple method I use. Look at the total calories and take the first two digits. That’s the minimum number of grams of protein I want to see. For example: - 360 calories → at least 36g of protein - 240 calories → at least 24g of protein - 180 calories → at least 18g of protein If the grams of protein meet or exceed those first two calorie digits, I consider it a high-protein food. Is it a perfect scientific definition? No. But it’s a quick way to cut through the marketing and identify foods that are actually protein-dense instead of just labeled that way.

@Mitch Mickovic joined our community on June 23 at 213 pounds. Today, July 1, he’s already down to 206 pounds. That’s 7 pounds in just over a week. Great job, Mitch! You’ve been staying consistent with your nutrition, sending me photos of your meals, asking questions, and sticking to the plan. That’s the key right there—you’re doing the work. I’m not losing the weight for you. I’m just here to provide accountability, guidance, and help keep you on track when you need it. Keep stacking those consistent days. Proud of you, brother. 👊🏼

Most of my diet is built around simple, single-ingredient whole foods—fruit, potatoes, rice, chicken, beef, eggs, vegetables, and Greek yogurt. But I’m also not afraid to use processed foods when they make it easier to hit my goals. This sandwich is a perfect example. It takes just a few minutes to make, tastes great, is low calorie, low fat, and packed with protein. It helps me stay consistent without feeling like I’m on a restrictive diet. You don’t have to eat “perfect” to get results. Build the foundation with mostly whole foods, then use convenient options where they make your life easier. Consistency beats perfection every single time.