Save this for your next grocery run ⬇️
for my girls trying to hit protein goals and lose fat, use my simple 10:1 protein rule 👉 also called the “add-a-zero test.”
how it works: take the grams of protein and add a zero. if that number is equal to or higher than the calories per serving, it’s a high-protein pick.
(exactly 1g protein per 10 calories)
✨ why this works
✅ helps you hit daily protein for fat loss + muscle tone
✅ keeps blood sugar steadier so cravings drop
✅ makes label reading brainless in 5 seconds
✅ higher satiety so you naturally eat fewer calories
✅ retrains your eye to spot real protein foods fast
🧪 quick pass/fail examples
🍦 greek yogurt 17g, 90 cals → 170 vs 90 ✔️
🥤 lsf protein 20g, 120 cals → 200 vs 120 ✔️
🐔 chicken breast 31g,165 cals → 310 vs 165 ✔️
🐟 tuna packet 20g, 90 cals → 200 vs 90 ✔️
🍫 “protein” bar 15g, 160 cals → 150 ➡️ 160 ✖️
🥜 peanut butter 8g, 190 cals → 80 ➡️ 190 ✖️
💡 easy swaps that follow the rule
➡️ cereal bowl → 0% greek yogurt + LSF vanilla + berries
➡️ granola bar → LSF shake with water or almond milk
➡️ fancy latte → protein coffee (LSF vanilla blended in)
➡️ crackers + dip → turkey roll-ups + veg + mustard
this little rule helped @ryandunlop and I collectively lose 90lbs without feeling deprived. it made grocery trips simple and kept me full, energized, and consistent. perfect for all the super busy girls who need on the go snacks too!
📌 save this for later
💬 comment PROTEIN and i’ll DM you my no bloat / no sugar protein powder I use daily in my fave LSF flavors (vanilla, chocolate, peanut butter)
👯♀️ share with a friend who’s chasing her protein goal
