Aaaand welcome to the 3rd week of my free ‘Feel Good Feb’ Challenge.


Whether you’ve jumped on board with this or not today’s email applies to EVERYONE.


This is something that will have a MASSIVE impact on your fatloss, cravings and ability to build muscle aka look toned and SEXY.


If you missed ​​​​​​​my fab Feb challenge details:


Check them out here:


Don’t forget your super short and sweatylicious workout to go with it!


Today we’re moving onto Goal 3:


*** Eat More Protein ***


Unless you’re really into your nutrition and fitness, from my experience,


I’m guessing the majority of people reading this do NOT eat enough protein.


But if you want to LOSE fat and improve how your body LOOKS and functions then eating sufficient protein is essential.


Here’s 3 reasons why:


1. Helps keep you FULLER for longer (and curbs cravings).


2. Has a THERMIC effect up to 30%.


Thermic effect of food (TEF) is the energy you use to eat, digest and metabolize food.


Therefore essentially if you consume 100 calories of protein it really works out to around 70.


3. Helps BUILD a repair your muscle.


= more lean muscle

= higher metabolism

= burn more calories

= goodbye jelly belly

= hello sexy


But exactly HOW much should you be consuming?


This will be different for everyone and based on numerous factors such as height, weight, activity level, etc.


For female fatloss I suggest anything from 1.4g – 2.2g of protein per kg of bodyweight.


But to keep it SIMPLE (we like that).


Lets keep it on average to 2g of protein per kg of bodyweight.




Let’s say you weigh 70kg = 70 x 2 (140 grams of protein).


Using My Fitness Pal (free app to download) is an easy way to track this.


OK great I need to eat more protein Lee but where can I get it from?


Glad you asked here’s some examples:



Chicken, turkey, ground beef, steak, pork chops, bacon, sausages.



Salmon, haddock, halibut, cod, tuna, sardines, prawns.



Eggs, greek yoghurt, milk, cheese, cottage cheese, quark.


Non dairy

Almond milk, coconut milk, lactose free milk, oat milk, rice milk.


Legumes & Pulses

Navy, black, butter, edamame and kidney beans, lentils, chick peas.


Nuts & Nut Butters

Pistachios, cashews, brazils, walnuts, almond butter, cashew butter.



Quinoa, tofu, green peas, broccoli




If you don’t eat much protein then let’s begin with aiming to have it at EVERY meal (breakfast, lunch, dinner).


Once you’ve hit that, try adding some protein SNACKS to your diet.


Babybel light, cooked chicken dunked in philly light, natural yoghurt (love abit of Skyr and Arla) and protein shakes/bars are a few of my faves to help me hit my target.


Stay tuned for an AWESOME snack idea video coming Thursday!!


I hope you’ve learned something from today’s email and more importantly I hope you put it into ACTION.


You can have the BEST intentions in the world but if you don’t do anything with them…


NOTHING will change.

Lee ‘protein addict’ Donald x



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