Protein 101
$10
Protein 101: How Much Do I Really Need?
A 28-page workbook from a registered dietitian
Everyone says "eat more protein." Almost no one tells you how much, when, or what that actually looks like on a plate. This workbook does.
Built on current research (31 cited sources, not Instagram rules of thumb), Protein 101 walks you through finding your personal protein target, spreading it across the day so your body actually uses it, and making it stick in a real week — without tracking forever.
What's inside
A lookup table so you can find your daily target by body weight in ten seconds — no math
Seven guided exercises: calculate your range, audit a day, redistribute your meals, build go-to 30-gram meals, stock your kitchen, track one week, and pull it all into a one-page plan
Two full sample days (omnivore and plant-based) that hit the target
A kitchen cheat sheet with protein counts for 45+ everyday foods, plus how to read a label
Straight answers on protein powders, collagen, BCAAs, and five common protein myths
Guidance for weight loss, GLP-1 medications, strength training, plant-based eating, pregnancy, and adults 50+
Who it's for
Adults who want to eat enough protein for muscle, fullness, and healthy aging, and are tired of guessing.
Format
Instant PDF download. Print it or fill it in on your tablet. Written by Aubrey Jarman, RD, LDN — registered dietitian with over 11 years in clinical dietetics and nutrition research.
General nutrition education, not individual medical advice. If you have kidney or liver disease, are pregnant, or manage a medical condition, confirm your protein target with your care team.