Protein Without the Guesswork

Your 4-Week Protein Action Plan

What to Do This Month

Protein Without the Guesswork

Protein supports muscle, fullness, recovery, and healthy aging. The goal is enough protein, spread through the day, from foods that fit real life.

Estimate your starting point

Week 1

Body weight in pounds divided by 2 = grams of protein per day.

Check breakfast

If breakfast is toast, cereal, fruit, or coffee, add one protein anchor like Greek yogurt, eggs, cottage cheese, soy milk or dairy milk.

Spread it out

Week 2

Build toward 20 to 30 grams at breakfast, lunch, and dinner with a 10-15 grams snack.

Choose backups

Week 3

Pick 2-3 easy options for busy days, travel, or low-prep meals. See ideas below.

Busy-Day Protein Backups

Good options include salmon or rotisserie chicken over a bagged salad kit, a tuna-to-go kit, Greek yogurt, boiled eggs, string cheese, cottage cheese + fruit, edamame added to a bowl.

What 20 to 30g Can Look Like

• 6 oz high-protein Greek yogurt

• 3 oz meat, poultry, fish or tofu

• Tuna kit or tuna pouch + crackers

• 1 scoop protein powder mixed with milk

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Recipe: Simple Salmon Salad

2 cups mixed greens + 4 oz cooked salmon + 1 Tbsp walnuts or pecans + 1 Tbsp pepitas + 1 oz feta or goat cheese crumbles.

Add balsamic vinaigrette or your favorite dressing if desired.

Option 1

Tuna + crackers kit

Shelf-stable office lunch

Week 4

Pre-seasoned salmon

Easy protein for meals

Practical examples, not sponsored recommendations. Choose options that fit your budget, taste, and health needs.

Sara Dow, MS, RDN, LD

Sara Dow Nutrition, LLC

201 S., 3rd Street

Watertown, WI 53094

920-567-8147