Higher-Protein Day

A day built to hit adequate protein without overdoing it. Include a quality protein source at each main meal and distribute it evenly rather than loading dinner. Especially useful alongside resistance training or with aging; more protein is not automatically better.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Anchor Meals With Protein
palm-sized protein at each main meal (~20-40 g)
Source can be plant or animal to taste.
2
Spread Protein Across the Day
include protein at breakfast, lunch, and dinner
Even spread beats one large serving at dinner.
3
Add Nuts and Legumes
add nuts and a legume serving as protein boosters
Adds protein plus fiber and healthy fats.

Find this in my week builder

Opens the builder on Nutrition, where you can select sessions and add them to your week.

Other qualifying routines in this focus area, under your active filters.