Packing Protein
The Why, What, and How of Protein
Protein is the building block of muscle. It is necessary for the proper growth and repair of muscle tissue.
Eat protein at every meal to transform your body. It reduces hunger so you eat less, burns more calories upon consumption so you store less fat, and supports muscle growth which helps burn fat.
Eating foods high in protein makes you feel fuller longer. You will target high-protein foods in all your meals as they are the most nourishing and nutrient-dense foods you can eat.
During this program, we want you to track how much protein you consume daily.
Tracking protein has never been easier. Apps, like myfitnesspal, will do all of the counting for you.
You will be given a protein target every week. It may be more protein than you are used to, so you must prioritize your protein intake every meal. Have a source of protein every time you eat.
Make sure you fill out the weekly check-in so we can adjust your weekly protein targets.
It’s up to you whether you track your protein or not. Your body transformation will be faster if you hit your protein targets. But if you choose not to track, please ensure you are prioritizing protein every meal and following the sample plate portions shown in the Eating System.
Pro Tips:
Make the protein portion of your meal the main focus, then fill in the rest with plants and carbs. Your plate should be mostly protein and plants. Refer to the Eating System for help.
Have a plan for what you are going to eat during the day. When you fail to plan, you plan to fail.
Protein shakes are a great way to get lots of protein without many calories. Most protein powders are garbage, so be careful. Check out our recommended protein here, which we sell at TFT for a big discount for Transform members.
If you’re unsure about your serving sizes, make your best guess.
You don’t have to be perfect.