Powellful Habits

Nutrition · Real Life · No Nonsense

Protein Edition · July 2026

Hi friend,

Summer is a whole different kind of survival mode. The kids are home, the schedule is gone, and dinner decisions happen at 5:47pm standing in front of an open fridge hoping something jumps out at you.

So this month I'm keeping it simple. No overhaul. No new plan. Just one framework I want you to try this week that will actually move the needle on how you feel, how full you stay, and how much easier your meals get.

Let's talk protein.

This month's focus

The 1+1 Protein Framework

One animal. One plant. Every meal.

Here's the thing about protein: most of us are getting some, but not enough, and almost never in the right combination to keep hunger in check and energy steady.

The fix isn't counting grams (not yet, anyway). It's simpler than that.

At every eating occasion, aim for one animal protein and one plant protein. That's it. One plus one.

The science (without the lecture)

Research suggests that combining animal and plant protein sources at meals supports greater satiety and helps maintain muscle mass. For busy moms especially, this matters: more fullness at meals means fewer 3pm crashes and less picking at whatever the toddler left on their plate.

3 combos to start with this week

Pick one. Try it this week. That's the whole plan.

Combo 1: Eggs + Black Beans

Scramble the eggs, warm the beans, done. On toast, in a bowl, wrapped in a tortilla. Works for breakfast, lunch, or a "I give up on dinner" moment.

Combo 2: Greek Yogurt + Hemp Seeds

Stir 2–3 tablespoons of hemp seeds into your yogurt. Zero cooking. Adds 10g of plant protein plus omega-3s. Your 9pm snack just got a glow up.

Combo 3: Chicken + Edamame

Rotisserie chicken from the store counts. Add a handful of frozen edamame (microwaved, 3 minutes). This is not cheating. This is being smart with your time.

Your one win this week

Pick one of those combos above. Or try two plant proteins you've never used before. Hemp seeds and edamame are great starting points if they're new to you. That's it. One meal, one win, this week. No all-or-nothing here. One combo done consistently is worth more than a perfect week you'll abandon by Thursday.

This month's breakfast

Greek Yogurt Protein Bowl

Semi-homemade · 4 minutes · no cooking

• 1 cup full-fat Greek yogurt
• 2–3 tbsp hemp seeds
• ½ cup berries (frozen works, just thaw overnight)
• Drizzle of honey or a handful of granola if you want crunch

Stir, top, eat. Make it the night before and grab it from the fridge in the morning like the efficient person you are.

~25–28g protein before you even leave the house.

Bonus: summer dinner that requires almost nothing

Rotisserie Chicken + White Bean Salad

20 minutes · one bowl · feeds the whole house

• 1 rotisserie chicken, pulled apart
• 1 can white beans, drained and rinsed
• Handful of cherry tomatoes, halved
• Cucumber, roughly chopped
• Olive oil, lemon juice, salt, pepper
• Fresh basil if you have it, skip it if you don't

Toss everything together in a bowl. Serve cold. Eat it on the back porch while the kids run through the sprinkler. This is summer eating done right.

~40g protein per serving.

If you've been reading these newsletters and thinking "I need more of this" — good news. The Working Moms Nutrition Club is free to join on Skool and it's where all my freebies live: meal plans, protein resources, the good stuff. Come hang out.

Join the Free Community →

Ready to go deeper?

Full Plate Membership

Every month you get a masterclass, a meal plan, and companion resources delivered to you — plus a mid-month check-in so you're actually using it, not just consuming it. Founding member pricing is $47/month or $470/year.

Here's why right now is the time to join: my Protein Masterclass drops July 31st and it's included with your membership. In 45 minutes you'll go from guessing at protein to having a concrete daily system that actually sticks. That's a $97 standalone value, included when you join Full Plate.

Join Full Plate Membership →

And if you want a plan built around your life, your schedule, and your goals — that's exactly what 1:1 sessions with me are for. 94% of my clients pay $0 out of pocket with insurance.

Book Your First Session →

Hit reply and tell me: which protein combo are you trying this week? I read every single one. 🌿

— Emmaline

Registered Dietitian · Powellful Habits

Website | The Society

600 1st Ave, Ste 330 PMB 92768, Seattle, WA 98104-2246

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