Free guide ยท by Luke Hines
The Ultimate Protein Guide
How much protein your body actually needs, the easiest ways to hit it every day, and a 7-day high-protein meal plan from my own kitchen. Free.
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What's inside
Protein, finally made simple
01
Your number
The simple formula I use to set protein targets for fat loss, muscle and all-day energy โ in under 60 seconds.
02
The protein plate
How to build every meal around 30โ40g of protein without weighing or tracking everything.
03
The cheat sheet
Protein per serve in the everyday foods you already buy โ animal and plant โ on one printable page.
04
7 days, done for you
A full week of high-protein breakfasts, lunches and dinners from my own recipe library.
Why it matters
Most people I coach are under-eating protein
Not because they don't care โ because nobody ever gave them a number, or showed them what 40 grams actually looks like on a plate.
Get it right and everything gets easier: you stay fuller for longer, you hold on to muscle while you lose fat, you recover faster, and the cravings settle down.
This guide fixes it in one sitting.
Meet your coach
Hi, I'm Luke
For over 20 years I've worked where training, nutrition and the nervous system meet โ as a functional trainer, integrative nutritionist, certified health coach and breathwork facilitator.
I've written 15 best-selling health and nutrition cookbooks and coached everyone from busy professionals to Hollywood talent. The message never changes: eat real food, train with purpose, and eat enough protein.
Want me to do all of this for you?
Inside Protocol 12 I set your numbers, build your meal plan and update it every two weeks as your body changes โ with structured training, daily breathwork and weekly live coaching. 12 weeks. Unrecognisable.
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