Choose Protein First: The One-Palm Meal Anchor

If you leave protein until dinner, the rest of the day becomes a nutritional catch-up drill.

A simpler approach is to give each main meal a protein anchor. Before deciding on sides, sauces, or snacks, choose the protein source that will hold the meal together.

Use the one-palm starting point

For a practical visual guide, begin with roughly a palm-sized portion of protein at breakfast, lunch, and dinner, then adjust for your body size, goals, appetite, and professional guidance.

• Breakfast: eggs, Greek yogurt, cottage cheese, or a protein shake.
• Lunch: chicken, fish, lean beef, tofu, beans, or lentils.
• Dinner: choose the protein first, then add vegetables and a sensible carbohydrate.
• Travel: identify the protein option before scanning the rest of the menu.

This is not about making every meal perfect. It is about installing one reliable decision that supports fullness, recovery, and consistent eating.

At your next meal, choose the protein anchor first. Find more practical Lean by Habit tools at LeanByHabit.com/program-pdf.