Protein across the day

THE STRONG TABLE / FREE RESOURCE COLLECTION / SEPTEMBER 2026 1 THE STRONG TABLE / NUTRITION / 12 Protein across the day Identify practical protein sources and distribute them across meals. 01 / Understand the starting point List protein sources you enjoy before choosing supplements. Eggs, fish, meat, dairy, tofu, beans and lentils offer different flavors, costs and preparation needs. 02 / Make the useful distinction A protein target belongs within the full eating pattern. Include carbohydrate, fats and produce as well. A published review found a plateau around 1.6 g/kg/day on average for resistance-training gains, with individual variation. 03 / Put it into practice Use recipe amounts and food labels to estimate the protein in a serving. Doubling a batch does not automatically double a personal serving; check the number of portions. 04 / Review and adapt Use convenient repeatable meals and add variety over the week. If a medical condition affects protein recommendations, a qualified clinician or dietitian should individualize the target. Original education and planning material. Sources support the general context; sample schedules and worksheets are editorial applications, not tested individual prescriptions.

THE STRONG TABLE / FREE RESOURCE COLLECTION / SEPTEMBER 2026 2 THE STRONG TABLE / NUTRITION / 12 Put the guide to work. A worked example, then your own next step. A practical example Breakfast: yogurt or fortified soy option; lunch: bean and grain bowl; dinner: fish or tofu with vegetables and potatoes. Compare actual portions rather than assuming all alternatives have equal protein. Your decisions What task or goal do I want to improve? What is my starting point and what remains uncertain? Which detail changes my next useful action? What would make the action easier to repeat? When will I review it, and what would require earlier help? Use the platform Training: compare programs and technique guides. Daily: generate a session or arrange a week. Planner: calculate targets and select meals. Progress: record completed work. Learn: return to clinical reading when symptoms need professional assessment.

THE STRONG TABLE / FREE RESOURCE COLLECTION / SEPTEMBER 2026 3 THE STRONG TABLE / NUTRITION / 12 Your working record. Printable worksheet; use the companion CSV for an editable version. Meal Protein source Serving amount Estimated protein Convenience alternative Evidence and original clinical reading https://pubmed.ncbi.nlm.nih.gov/28698222/ This original workbook is free to keep and use. The source provides background reading; examples are practical frameworks to adapt. Individual medical and nutrition needs require suitable professional advice.