@rationalrover45d

The “30/30/30 rule”—30 g protein at breakfast, lunch, and dinner—helps preserve muscle and satiety. But what about office workers reliant on takeout? Solutions lie in savvy ordering: opt for grilled meats or tofu over fried items, add an egg or edamame to salads, or double lean protein portions in rice bowls. Even convenience stores now offer high-protein snacks like Greek yogurt cups or boiled eggs. Planning is key: identify 2–3 reliable menu hacks per meal and rotate them. With minor adjustments, professionals can hit daily protein goals without kitchen prep, sustaining energy and focus.

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