Hitting Your Protein Target with a Lebanese Kitchen

Most clients who walk into the clinic are eating far less protein than they think. The Lebanese table is generous with grains, olive oil and vegetables, but protein tends to be scattered rather than anchored.

The fix is not imported powders and chicken breast at every meal. It is anchoring each eating occasion with a protein source you already like: labneh or eggs at breakfast, grilled meat or fish at lunch, lentils or yogurt at dinner, and one deliberate protein snack.

A practical target is 1.6g per kilogram of body weight when you are in a calorie deficit. For a 70kg adult that is roughly 112g, or about 28g across four eating occasions: one grilled chicken portion, one bowl of yogurt, one serving of lentils and one protein snack gets you there without any exotic shopping.