Anchor your plate. The rest falls into place.

A simple, repeatable system to hit your daily protein target, build balanced meals, and stay consistent without overthinking it.

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Get the Protein Protocol

✓ Instant PDF download ✓ Printer-friendly + mobile-friendly ✓ 45 recipes with full macros

Don Saladino eating chicken, Brussels sprouts, and potatoes in his kitchen

Sound familiar?

You eat pretty well. So why don’t you feel it?

“I stand in front of the fridge with no idea what to make.”

“I get to the end of the day and realize I barely hit half my protein.”

“I’m training hard, but I’m not seeing it in the mirror.”

“I’m hungry again an hour after breakfast.”

“Tracking every bite feels like a second job.”

“I keep starting over on Monday.”

You don’t need a stricter diet. You need a simple system you can repeat every day. That’s the Protein Protocol.

Why protein?

It usually goes wrong at breakfast.

Protein is your body’s daily repair system. It helps you rebuild stronger, hold on to lean muscle, stay full, and keep your energy steady. Most of us aren’t getting nearly enough, and it starts with the first meal of the day.

The breakfasts in the Protein Protocol start you at 33 to 53 grams. That changes your whole day.

Protein at breakfast

Bowl of cereal6–8g

Bagel7–9g

Two eggs + toast18–20g

Protein Protocol breakfast33–53g

The system

Three simple steps

1

Set your daily target

A simple guideline is 0.7 to 1.2 grams of protein per pound of goal body weight. Want a personal number? Don’s free macro calculator does the math.

2

Work within a range

Stop chasing a perfect number. A 150 gram target becomes 140 to 160 grams. If you’re in your range, you’re on track.

3

Spread it across your day

150 grams across 4 meals is about 38 grams per meal. Now every plate has a clear target, and you stop guessing what to eat.

See how it adds up

A real day from the guide

Built for a 150 gram target.

Meal 1Strawberry Cream Overnight Oats46g

Meal 2Herbes de Provence Ground Chicken, Steamed Broccoli, Thyme Paprika Yukon Potatoes42.5g

Meal 3Chocolate Blueberry Protein Shake22g

Meal 4Tex-Mex Ground Beef, Peppers & Onions, Jasmine Dill Rice43g

Daily total. Right in range, and every meal is something you’d look forward to eating. 153.5g

What you get

Everything inside the guide

Don Saladino in his kitchen with a plate of sesame salmon and vegetables

Every recipe includes full macros calculated from the real package labels of the brands listed, so the numbers on the page match the food on your plate.

The System

How to set your protein target and work within a range
How to build a balanced plate and fill the gaps when you come up short
A full example day showing exactly how it adds up

Breakfast · 19 recipes

8 overnight oat variations, from Blueberry Muffin to Chocolate PB Banana
4 Greek yogurt chia puddings
3 protein shakes, with macros for 1 scoop and 2 scoops
4 meal prep breakfast scrambles, including Hot Honey Sweet Potato and Southwest Taco