Welcome to Day 4 of the Balanced Plate Challenge! By now, you’ve learned the formula, tried a new veggie, and swapped refined carbs for whole grains. Today, we’re focusing on the building blocks of your body: protein.
💪 Why Lean Protein Matters
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Muscle repair & growth: Protein helps your body recover and stay strong.
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Keeps you full: It slows digestion, so you’re less likely to raid the snack cupboard an hour later.
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Metabolism support: Protein requires more energy to digest, giving your metabolism a little boost.
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Evidence‑based: Nutrition guidelines consistently recommend lean protein for long‑term health and weight management.
🥗 Your Day 4 Task
At your next meal, make sure ¼ of your plate is lean protein.
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Options include: chicken breast, turkey, fish, eggs, beans, lentils, tofu, or low‑fat dairy.
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Plant‑based proteins are excellent choices — they’re heart‑friendly and sustainable.
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Keep it simple: grilled, baked, or lightly sautéed. Skip the deep fryer (sorry, fried chicken fans).
😂 A Little Humour
Think of protein as the “bodyguard” of your plate — it keeps hunger at bay and protects your energy levels. Just don’t invite the greasy burger cousin to the party too often.
✅ Reflection Prompt
At the end of the day, ask yourself:
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Did protein help me feel satisfied longer?
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Did I notice fewer cravings between meals?
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Which lean protein option did I enjoy most?
Write down your answers — this helps you identify your go‑to protein sources for future balanced plates.