Lesson: Protein Portion Sizes

How much protein should you eat?

First, tune in to your body's appetite cues.

• Before you eat, pause and ask yourself if you're truly physically hungry.

• Eat slowly and mindfully, even for only a few bites.

• Notice when you start to feel satisfied, and stop… even if there's food left on your plate.

Then, for more objective measures, one palm is ~1 serving of protein.

You can start by targeting about 1 palm-sized serving of high-protein foods per meal.

One reason this works is that it's a general ballpark measurement, rather than precise. It's an easy way to start practicing including some lean protein at as many meals as possible.

Work with yourself.

Keep it simple.

• Learn what foods are high in protein.

• Stock up on those foods and keep them handy.

• Work on adding them to your regular menu.

Make it easy.

• If it's more convenient to buy your protein sources pre-prepped (e.g., rotisserie chicken, canned tuna or beans), do so.

• Choose sources that you like and will eat.

• For more challenge, experiment. Try improving the food quality (e.g., organic or pastured meat, wild-caught fish, free-range eggs).

It doesn't have to be perfect.

• Experiment. See what works for you.

• Even one meal with a little more protein is a success.