Protein-first eating, and why it makes every meal easier

The single highest-leverage nutrition habit we teach is simple: eat your protein first. Build the plate around it, then add vegetables, then a small portion of carbohydrates if you still have room.

“Protein is the fence around your appetite. Eat it first and the rest of the day takes care of itself.”

Why protein first works

• Satiety: protein keeps you full longer than carbs or fats.
• Muscle: after weight loss, protein protects the muscle you have.
• Blood sugar: protein blunts spikes and crashes.

A simple target

Most post-op patients aim for 60–80g of protein per day, often split as 20g at breakfast, 25g at lunch, 25g at dinner, and a snack to close any gap. Non-surgical patients on a weight-loss plan often do well with 1g per pound of goal weight.

Easy protein-first meals

• Greek yogurt + berries + a drizzle of nut butter
• Eggs + cottage cheese + salsa
• Grilled chicken + roasted vegetables + a few bites of rice
• Salmon + green beans + a small sweet potato