🥩 Coach ❤️ Theah’s Guide to Protein

Not sure which proteins to eat — or how they affect your fasting goals, insulin levels, or hormones?

Let’s simplify it!

💡 Why Protein Matters

Protein plays a vital role in hormone balance, metabolism, energy, and cellular repair. It produces a moderate insulin response — lower than carbs, but higher than fats. That’s why protein timing and type matter on your fasting or low-carb journey.

🌿 Plant vs. 🐄 Animal Protein

• Animal proteins (like beef, eggs, and fish) usually come packaged with healthy fats, which helps lower the insulin response and increase satiety. These are more bioavailable, meaning your body absorbs and uses them more efficiently.

• Plant proteins (like beans, lentils, nuts, and seeds) often come with carbs, which may raise insulin more. They’re also less bioavailable, so you’ll need more variety to hit your essential amino acid needs.

🛑 There’s also debate about soy — many experts recommend limiting processed soy products (tofu, soy protein isolate, etc.) due to hormone disruption concerns.

🧬 Protein & Insulin Response Spectrum

🟢 LOW INSULIN RESPONSE (Best for Fasting & Hormone Support)

These are high in protein and healthy fat:

• 🥚 Eggs

• 🥓 Fattier meats (ribeye, pork belly, bacon, chicken thighs/skin-on wings)

• 🐟 Fatty fish (salmon, sardines)

• 🥣 Bone broth, with Ghee or other healthy fat

• 🌰 Low-carb nuts/seeds (chia, flax, macadamia, brazil, pecan, walnut, hazelnut)

• 🦌 Wild game

🟡 MODERATE INSULIN RESPONSE

Limit protein to 20 grams per meal, space meals 4 hours apart

These are leaner proteins — still great, especially with added fat:

• 🍗 Poultry

• 🐟 Lean fish/seafood (cod, haddock, tilapia)

• 🥩 Lean meats (sirloin, tenderloin)

• 🐄 Organ meats (liver, heart, kidneys)

• 🧀 Full-fat dairy (cheese, kefir, sour cream, 35% cream, plain Greek yogurt)

• Half & Half, Organic Cream

• 🌰 Almonds, pumpkin seeds, sunflower seeds

🔴 HIGH INSULIN RESPONSE (Limit or Pair with Fat)

These are higher in carbs or stimulate more insulin:

• 🌱 Beans & legumes (chickpeas, black beans, lentils)

• 🥛 Milk (even whole milk)

• 🌰 Cashews

• 🌿 Plant-based protein powders (check labels for carbs/sweeteners)

✅ Coach ❤️ Theah’s Quick Tips:

• Pair lean proteins with fat to reduce the insulin response.

• Prioritize animal protein if your goal is fat loss, better fasting results, or hormone repair.

• Rotate plant sources if eating mostly vegetarian to cover all essential amino acids.

• Skip protein bars and powders with sweeteners or additives (especially during fasting).

🥣 Coach ❤️ Theah’s Favorites:

• Homemade bone broth (easy on your gut + full of collagen)

• Eggs with avocado or cooked in ghee

• Salmon with a side salad

• Chicken thighs roasted in olive oil

• Ribeye steak with a side of sauerkraut

Need help creating a protein-prioritized fasting plan? Let’s work together — your hormones, energy, and cravings will thank you.📩 Message me or visit coachtheah.com for support!

https://www.coachtheah.com/post/7-day-protein-challenge-with-tips-from-coach-theah

💪 Aim for 20–30g per meal to support metabolism and hormone health

💪 Animal protein = better absorption (especially when fasting or healing)

💪 Add healthy fats to your protein for stable blood sugar and satiety

🥩 Coach ❤️ Theah’s Protein Guide

🌿 Plant-Based Protein (3 oz)

(Note: These sources are less bioavailable — you may need more volume to meet needs)

Plant Protein Source Protein (grams)

🥜 Tofu (firm) 12g

🥣 Tempeh 17g

🌱 Lentils (cooked) 9g

🌱 Black beans (cooked) 7g

🫘 Chickpeas (cooked) 7g

🌰 Almonds 15g

🌰 Chia seeds 13g

🌿 Edamame (cooked, shelled) 11g

🥬 Spinach (cooked) 3g

🍄 Mushrooms (cooked) 2.5g

#CoachTheah

Disclaimer: This is not designed for the diagnosis, treatment, or prevention of diseases, and it should not be considered a substitute for seeking medical treatment or professional guidance. Before initiating any nutrition or physical activity program, it is essential to consult with your physician. The reader assumes sole responsibility for using this program, and the author bears no responsibility or liability for any harm or injury that may arise from the application of the information provided.

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