Let’s be honest: “nutrition advice” can get overwhelming fast.
One person tells you to cut carbs. Another tells you to cut fat. Another tells you to track everything.
And meanwhile, you’re just trying to eat like a normal human on a busy schedule.
So here’s a simpler approach that works in real life:
Build your meals protein-first.
Not because protein is magic — but because it makes everything else easier:
- steadier energy
- fewer snack attacks
- better recovery
- less “what should I eat?” stress
The simple plate formula
Here’s the Wayfinder-friendly formula:
Protein first → add color → add a carb/fat as needed
That’s it. No perfect meal plan required.
Breakfast examples
- Greek yogurt + berries + granola
- eggs + veggies + toast
- protein smoothie + banana
- cottage cheese + fruit + nuts
Lunch examples
- wrap: turkey/chicken + salad kit + sauce
- bowl: rice + protein + frozen veggies + salsa
- leftovers + an extra protein (yogurt, eggs, tuna packet)
- “grown-up snack plate”: deli meat, cheese, fruit, carrots, nuts
Dinner examples
- sheet pan protein + veggies + potatoes
- taco bowls (protein + rice + veggies)
- chili with a protein bump (extra meat or beans)
- stir fry: protein + frozen veggies + microwave rice
How to make this actually stick
Don’t try to change everything at once.
Pick ONE of these for the week:
- Protein at breakfast daily
- Protein at breakfast + lunch most days
- Protein at every meal when you can
The goal isn’t perfection — it’s momentum.
Quick grocery list (optional but helpful)
If you want to make this easy, stock a few defaults:
- eggs, Greek yogurt, cottage cheese
- rotisserie chicken, tuna packets, deli meat
- frozen veggies, salad kits, fruit
- rice packets, wraps, potatoes
Simple foods. Simple structure. Less stress.
CTA: Want help making this personal? Comment “PROTEIN” and tell me your typical breakfast — I’ll give you 2–3 easy swaps that fit your schedule.