Pass the Protein


No matter your body transformation goals—to lose body fat or gain muscle—protein can help you achieve and maintain your ideal body composition. Learn how to build healthy, protein-packed meals for breakfast, lunch, and dinner. 

Find out how much protein you need each day. Download the 4LifeTransform™ App from the App Store or Google Play.

Protein Meal Planner

Build your meals around these basics 

Wondering what you can eat that’s healthy and meets your daily protein requirements? Our protein meal planner makes it simple. Choose one item from each category to build a delicious and healthy meal. Want to cut back on carbohydrates? Eliminate the whole grain choice and add additional dark, leafy greens. Remember, you can always supplement by adding PRO-TF™ to a variety of different foods!



Examples: PRO-TF, PRO-TF Protein Bar, chicken breast, seafood, lean meats, black beans, and low-fat dairy foods like eggs, cottage cheese, and plain yogurt

Colorful fruits and vegetables


Examples: Blueberries, blackberries, raspberries, citrus fruits, spinach, kale, broccoli, and peppers

Whole grains

Whole grains

Examples: Whole grain breads, buns, tortillas, whole grain pasta, brown rice, barley, and quinoa 



Examples: Extra virgin olive oil, avocado oil, coconut oil, red wine vinegar, cilantro, low-fat or fat-free cheeses, and spices

Protein can help you achieve and maintain your ideal body composition by keeping you feeling fuller longer.

Healthy Meal Ideas 

Protein-rich meals to help you meet your transformation goals 

Spinach and cheese omelet


Protein: Eggs or egg whites 

Colorful fruits and vegetables: Spinach and fresh tomato salsa

Whole grains: Slice of whole grain toast

Flavor: Low-fat cheddar cheese 

Running late and don’t have time to cook breakfast? Shake up a delicious PRO-TF™ shake and add NutraStart® Chocolate or NutraStart® Vanilla for a great meal replacement.

Grilled chicken sandwich with roasted red pepper and avocado slices


Protein: Grilled skinless chicken breast

Colorful vegetables: Roasted red pepper and leafy greens 

Whole grains: Whole grain bun

Flavor: Sliced mozzarella cheese and avocado slices   

Running short on time? Grill up several chicken breasts during the weekend. Quickly add sliced chicken breast to whole grain wraps, sandwiches, or salads during the week.

Grilled salmon and kale salad with quinoa


Protein: Salmon or other fish 

Colorful fruits and vegetables: Kale or other dark, leafy greens, chopped red beets, and blueberries

Whole grain: Quinoa 

Flavor: Dressing made from extra virgin olive oil and red wine vinegar 

Switch up the ingredients for variet. Try chicken instead of salmon, raspberries instead of blueberries, or spinach instead of kale.

Protein serving size

  • PRO-TF= 20 grams per two-scoop serving 
  • PRO-TF Protein Bar=12 grams 
  • 1 egg white=3–4 grams 
  • 1 egg= 6–7 grams 
  • Chicken breast=25 grams per 4 ounce serving
  • Salmon=23 grams per 4 ounce serving
  • Tilapia=20 grams per 4 ounce serving 
  • Lean ribeye steak=26 grams per 3 ounce serving
  • Cottage cheese=15 grams per half cup
  • Organic, low-fat plain yogurt=10 grams per cup

Grilled Fish Tacos with Lime Cabbage Slaw


These scrumptious fish tacos can be made with tilapia, cod, or mahi mahi fillets (use any sturdier white fish that will hold up while grilling). 

Time: 30 minutes

Yield: Six tacos 


1. Marinade

Whisk together: 

2 tbsp. olive oil

2 tbsp. fresh lime juice
1 clove of minced garlic

1 tsp. chili powder

½ tsp. ground cumin

½ tsp. ground paprika 

Salt and pepper to taste

Place 1 pound of fish into a gallon-sized re-sealable bag. 

Add marinade. 

Allow fish to marinate in the refrigerator for 20–30 minutes.


2. Grill 

Preheat grill to medium-high heat. 

Brush grill grates with olive oil, and place fish on grill. 

Grill until cooked through.


3. Lime cabbage slaw


½ head of small red cabbage

¼ cup cilantro

¾ cup thinly sliced red onion

½ tbsp. lime juice

½ tbsp. extra virgin olive oil


4. Assemble 

Serve fish and slaw in warmed whole grain tortilla shells. 

Add sliced avocado