Our Blogs

Blogs & Article

why, how and what behind Persistence Athletics.







Your Next nutrition habit- “Eat lean protein at each meal”

How to get your daily protein? Here are a starter shopping list and some simple tips for your protein.



Over the next few weeks, we’ll show you how protein can help you get leaner, stronger, and healthier — and even better, help you with that “80% full” habit.

Here’s what to focus on today.


Know your protein sources

Here’s what we recommend:


  • Lean meat such as beef, pork, wild game
  • Poultry such as chicken or turkey
  • Fish & seafood such as shrimp or scallops
  • Eggs & egg whites
  • Cottage cheese or strained plain Greek yogurt
  • Protein powder such as whey, egg, vegetarian blends, etc.
  • Cooked lentils or beans
  • Tempeh or tofu


Of course, other foods have some protein . . . it’s just that these foods above are the high-protein superstars.


How much should you eat?

Eat slowly, to 80% full.

This is the most important part.


But if 80% full is still tricky for you, start with a basic protein portion size.

Look at your palm.

That’s a serving of protein.



Don’t worry about getting it “perfect” right now. (Or ever.)

At every meal, just:


  • Choose a protein source from the list above.
  • Eat about a palm’s worth of that protein source. (Or until you’re 80% full. Then stop eating, even if you haven’t eaten everything.)
  • Once you’re done with your hand, use it to high-five yourself.




Note: If you’re using protein powder, just follow the suggested serving size on the label.


Work with your nutritional level.


Level 1: 

Keep it simple and doable.

  • Get to know what foods are high in protein.
  • Stock up on them and have them handy.
  • Work on adding them to your regular menu.


Make it easy.

  • If it’s easier to buy your protein sources pre-prepped (e.g. rotisserie chicken, smoked salmon, canned tuna or beans, etc.), do so.
  • Choose sources that you like and will eat.


Level 2: 

Focus on improving consistency and quality.

  • Get that protein at every meal, consistently.
  • Experiment with different types of protein.
  • Try improving the food quality — for instance, by buying organic or pastured meat, wild-caught fish, free-range eggs, etc.


One meal at a time!


We deliver all of our products and services via phone 📲. All you need is a smartphone. You can experience PA Coaching by subscribing :