Protein First is a practical, visual guide designed to help reduce decision fatigue around meals.

Inside, you’ll find real protein foods and brands I ate to lose 125 pounds and continue to enjoy in maintenance, shared as inspiration so you can build your own list of reliable go-to options.

The goal is not to eat exactly what I eat, but to help you create a simple system that makes centering meals around protein feel easier, more satisfying, and more sustainable in real life.