Biggest breakfast win this week was my Protein Pumpkin bake with cream cheese swirl. Included protein powder, pure pumpkin purée (not pie filling), one egg, nut butter, oats, and maple syrup. There is no flour. The cream cheese swirl is pure cream cheese, egg yolk and a little coconut sugar.

for those of you struggling to get your protein, and this is a great option!

Let me tell you something that’s quietly killing your progress, your momentum, and your results: serving size. I hear people say it all the time—"I don't eat much." They think they're playing it safe, sticking to what they assume are the right portions, but in reality, they're consuming 2–3 times more than they realize. Think about it. You pour yourself a bowl of cereal, thinking it's one serving. Wrong. You’ve likely just served up two, maybe three servings of cereal, and don't forget the milk—often two servings right there as well. And it doesn’t stop with breakfast. Take Olive Garden, for example. Known for their endless pasta and breadsticks, it’s the classic "all you can eat" trap. What they call a "single serving" of pasta is actually the equivalent of FOUR servings. Now, this doesn’t mean you need to start carrying around a food scale or become obsessive. But it does mean you need awareness. So how do you gauge serving sizes when you’re out living life and don’t have a label in front of you? Here are 5 quick tips to keep you on track: 1. Use Your Hand: A portion of meat should roughly be the size of your palm, while carbs like pasta or rice should be about the size of your fist. 2. The Plate Method: Divide your plate into sections: half for veggies, a quarter for protein, and the last quarter for carbs. This helps keep portions in check. 3. Read Labels Beforehand: Familiarize yourself with common serving sizes so you know what to expect when eating out or cooking at home. 4. Beware of Restaurant Portions: Assume a restaurant serving is 2–3 times larger than what you should be eating. Consider splitting the meal or taking half home. 5. Eat Slowly: It takes time for your body to recognize fullness. Eating slower allows you to gauge whether you’re really still hungry or just eating out of habit. 6. Serving size awareness isn’t flashy. It’s not sexy. But it’s the silent discipline that keeps you moving forward instead of unknowingly slipping backward. Stay aware, stay on track, and the results will follow.

Let's see who's been paying attention, when is the best time to eat your cheat meal?

Protein meal supplements including bars, shakes, cookies, etc. seem like a good way to get the protein but the sugar and carbs are high. As. A true meal replacement they aren’t the worst things in a pinch but the idea one bar is going to fill you up after a workout is laughable. I do like protein chips as a quick snack. 19G of protein, 4 carbs, no added sugar, but there is a lot of salt. I just can’t keep fresh veggies in my truck all day.