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Don't Let This Be Your Downfall
(A little gift for you inside)
Ryan Onifrichuk
May 01, 2026
There is one thing that is super simple but it’s something that trips people up the most when they are trying to lose weight or add lean muscle aka get toned.
That thing is eating enough protein.
Most people have a hard time with a couple things:
1. How much protein they should eat
2. What foods they should eat
3. How to make high protein snacks without spending all day prepping and cooking
If you have been following me for any amount of time you know my Simple+Consistent+Patience formula so let’s focus on the simple….
Idealy you want 1g of protein for every pound of ideal body weight. SO if you are 200lbs but want to weight 150lbs aim for about 150g of protein.
But let’s make it even simpler. My rule of thumb is 100g by the end of the work day.
I find when I do this I have a ton of wiggle room at the end of the day to eat with the family or eat out socially with friends (who am I kidding. I don’t go out with friends these days lol).
Next, what should you eat?
Focus on lean mets like chicken, beef, pork tenderloin, fish, eggs, and some dairy like cottage cheese and high protein yogurt. Legumes like edamame, lentils and some other beans have a good amount as well.
As for the snacks I have made up a recipe guide for you with some demo videos included. Give them a try and tell me which one you like!
Always in your corner,
Ryan