🔁 Daily habit

Start your day with 30g of protein — before anything else.

✅ How to practice it?

1. Build your first meal around a protein anchor:

   
   

   • 3–4 eggs

   • Greek yogurt

   • Protein smoothie

   • Chicken or leftover meat

   • Cottage cheese + seeds/nuts

   
   

2. Skip: cereal, pastries, toast, fruit-only breakfasts

3. Pair with healthy fats if needed (avocado, olive oil, nut butter)

🧠 Why it works

• Keeps you full for hours

• Reduces cravings

• Balances blood sugar + hormones

• Boosts dopamine and mental clarity