Protein guide

Learn how much protein you need daily and which foods provide 20 grams of protein to help balance your glucose, cut cravings, build muscle, and maintain steady energy.


Instantly download the guide as a free PDF below.

Protein power for glucose balance

Feeling tired after meals or struggling with mid-day cravings? Protein is a key ally in supporting blood sugar stability, boosting satiety, and helping you feel energized throughout the day. This free Protein Guide breaks down practical ways to incorporate protein into your meals for smoother glucose regulation, without complicated meal plans or dieting stress.

Why is protein important for stabilizing blood sugar?

Protein slows digestion and helps balance glucose levels after your meals. Including protein with every meal can reduce spikes, improve satiety, and support better metabolic health, so you feel energized and focused.

How does protein help me feel full and reduce cravings?

Protein promotes the release of appetite-regulating hormones, helping you stay satisfied longer. This can reduce snacking on high-sugar foods that cause blood sugar spikes, making it easier to maintain healthy glucose levels throughout the day.

I’m not a nutrition expert so is this guide suitable for me?

Absolutely. You don’t need to track every gram of protein or overcomplicate your meals. My Protein Guide is designed for anyone wanting better glucose stability, more energy, and smarter food choices, in an easy, practical way.

Which foods deliver the right amount of protein and also support steady blood sugar?

The guide includes a list (eggs, chicken breast, Greek yogurt, tofu…). These sources combine protein with other nutrients that help you stay within a healthy blood glucose range.

How do I use the Protein Guide with my Glucose Goddess routine or supplements

Use it as your baseline: first aim to meet your protein goals each day (using the guide). Then layer in the Glucose Goddess hacks (veggie starter, savoury breakfasts, etc. and if needed a supplement like Anti-Spike) to reduce your glucose and improve your health.

Here’s what people are saying about the Protein Guide.

I didn’t realize how low my protein intake was until I saw this guide. Now I make sure to get around 20g per meal, and my glucose levels have never been steadier.

This protein guide made it finally click for me. Adding protein to my breakfast stopped my sugar cravings completely, literally no more mid-morning slump!

I used to crash after lunch every day. Since I use the tips in this guide, my sugar cravings are more stable, and I have so much more energy in the afternoon.

I love how visual this guide is. Seeing what 20g of protein actually looks like (like 3 eggs or a yogurt) really helps with how I manage a balanced glucose.

I downloaded it thinking it’d be basic, but it’s actually super helpful! I finally understand how protein and carbs work together to reduce glucose spikes.

I’ve been trying to manage insulin resistance, and this guide was exactly what I needed. Adding protein first to my meals keeps my energy and cravings under control.

This free guide helped me plan meals that keep me full and focused. I can literally feel the difference like no more tiredness after eating or random sugar crashes.

I used to skip protein at breakfast. Now I always include it, and I feel like my glucose spikes are way flatter. It’s such an easy fix that makes a big difference.

Honestly, I learned more from this quick guide than from hours of scrolling online. My sugar cravings, focus, and mood have all improved since I added more protein to my meals.