(Amounts are approximate — check labels for exact numbers.) --- ✅ Meal Anchors (Regular Foods) --- Animal Based Chicken breast (cooked, 4 oz): ~35g Turkey breast (cooked, 4 oz): ~30–35g Lean ground turkey (cooked, 4 oz): ~22–28g Lean beef (90–93%, cooked, 4 oz): ~22–28g Salmon (cooked, 4 oz): ~23–25g Tuna (1 can, ~5 oz drained): ~30–35g Shrimp (cooked, 4 oz): ~22–24g Eggs (2 large): ~12–13g Egg whites (1 cup): ~25–27g --- Dairy Based Greek yogurt (plain, 1 cup): ~20–23g Greek yogurt (single serve 5–6 oz): ~12–18g Cottage cheese (1 cup): ~24–28g Milk (1 cup): ~8g High-protein milk (1 cup): ~13g (varies) --- Plant Based Tofu (firm, ~½ block / 7 oz): ~20–25g Tempeh (3 oz): ~16–18g Edamame (1 cup): ~17–19g Lentils (1 cup cooked): ~17–18g Chickpeas (1 cup cooked): ~14–15g Black beans (1 cup cooked): ~15g Seitan (3 oz): ~20–25g (varies) --- ✅ Snack Foods (Quick + Easy) Protein shake (RTD bottle): ~20–30g Protein powder (1 scoop): ~20–30g Jerky / meat sticks (1 oz): ~9–12g Tuna packet (2.6 oz): ~15–18g Greek yogurt cup (5–6 oz): ~12–18g Cottage cheese cup (¾–1 cup): ~18–28g String cheese (1 stick): ~6–8g Hard boiled eggs (2): ~12–13g --- ✅ “Snack + Protein” Combos (easy wins) Greek yogurt (1 cup) + berries: ~20–23g Cottage cheese (1 cup) + fruit: ~24–28g Turkey roll-ups (4 oz deli turkey): ~20–25g Edamame cup (1 cup): ~17–19g --- ⚠️ Higher-calorie (still helpful) Peanut butter (2 tbsp): ~7–8g Mixed nuts (¼ cup): ~5–7g (Great for satiety, but not the most “protein-dense.”) --- 🔥 Quick Protein “Cheat Codes” - Lean meat/fish: ~25–35g per 4 oz cooked - Greek yogurt/cottage cheese: ~12–28g depending on serving - Shakes: ~20–30g - Beans/lentils: ~14–18g per cup cooked COMMENT: What are your favorite forms of protein? 💪💪

(Note: my daily activity level, and dietary needs may be different than yours) Breakfast: (44.6g Protein, 24oz Water) 3 eggs - 18.8g Coffee + protein powder & water (8oz) mixture (instead of creamer) - 25.8g 16oz water + Vitamins Other Breakfast Ideas (from the past): Yogurt Parfait: Greek Yogurt, mixed berries, mixed nuts, flax seed, chia seed, banana Smoothie Bowl: Mix above ingredients into a smoothie, add mixed berries & nuts to bowl & eat like a cereal/soup. Homemade Oatmeal: Oats, mixed berries, water (heat for 3 mins), add mixed nuts, honey, chia & flax Mid-morning snack: (15g. Protein) Mixed berries + mixed nuts, chia seeds and flax seeds - 15g Lunch (20-30g Protein) Salad with 2-3 hard boiled eggs, turkey slices, cucumbers, pickles, jalapeños, and homemade balsamic vinegarette dressing - 30g Or Wrap with turkey, cheese, pickles, jalapeños, mustard 20g (more if I add eggs) Or Leftovers Afternoon snack: (25.8g Protein, 40oz Water) Workout drink: 24oz Water + Electrolytes + Creatine Protein powder + 16oz water - 25.8g Other Potential Snacks: String Cheese (6g Protein) Sliced Turkey & Cheese Rollups (15g Protein) Spicy Pickles Mixed Nuts (not a standard trail mix) (10g Protein) Pink Lady Apple Banana Cucumbers Dinner (varies) Typically includes: - Chicken  - Ground Turkey  - Ground Chicken  - Turkey Loin - Vegetables  Examples: - BBQ Chicken wraps - BBQ pulled turkey loin - Chicken Burgers and Asparagus  - Sausage, Sweet Potato and broccoli sheet pan meal - Sweet Potato Tacos (ground turkey) - Fajitas  - Grilled Chicken Sandwiches  - Sausage, sweet potato and kale soup My daily vitamins: - Mens Multivitamin  - Vitamin C - Vitamin D3 +K2 - Probiotic - Turmeric/Curcumin  - Omega 3 Fish Oil My supplements: - Vanilla Protein Powder (Animal Brand) - Electrolyte Mix (Evolution Nutrition) - Creatine (Animal Brand) Total Known Protein (Not including dinner): 105.4g-115.4g Meaning I need to make sure I get 18-28g. of protein for dinner each night

I need something for my legs because I think I’m losing muscle mass in them. (It turns to fat, which then moves up to my belly.) One of my big fears is needing help to get out of a chair. I tried stair climbing for a while, but it hurt my knees so much I had to stop. I have never had knee problems and don’t want to start now. I don’t need one more thing! Any suggestions anyone?

Hi Everyone! I know that many of you may be busy on a Monday morning, but I just wanted to share with you the recording of our first coffee hour event! In today's coffee hour, I talked about the following: - Why I started the 13 Week Evolution - Why I believe 13 Weeks was the right length for this program - Why starting small is the best thing we can possibly do for our health - What exactly is the Daily 10 and why it's important - General tour of the whole group - Asked for feedback on how we can improve upon this program To that last point, I want to say that in no means do I believe that this is a finished product. In my opinion, it's only the rough draft version right now. Some of the worlds biggest businesses come to mind here, Twitter started as a podcast idea, Instagram was initially called Burbn which was a location check-in app, Craigslist was just an email list of event ideas between friends. All of this to say that I think what we are doing here can change lives, and you all are on the ground floor of what I hope can truly be something special! Thank you for joining everyone! Have a great week!

Here I will periodically post great, healthy recipe ideas or some workout plans. You may also post your own healthy recipes and workout plans as well! Let's work together to build an awesome community of people who help each other find great workouts and recipes!