Protein Cheat Sheet — The "30g First" Rule (Digital Download)

Protein Cheat Sheet · The "30g First" Rule · Digital Download (PDF)

Digital download only. No physical product will be shipped.

Protein is the single most useful lever in metabolic health — and the one most people underdose without realizing it. This is the quick-reference that fixes that.

The Protein Cheat Sheet is a clean, printable guide you can keep on the fridge or in your bag. No fluff, no 40-page deep dive — just the targets, the rule, and the food list you'll actually use.

INSIDE THE 6-PAGE GUIDE:

• How much protein you actually need (and how to set your daily number)

• The "30g first" rule that makes meals work for your metabolism

• Per-meal targets that protect muscle during weight loss

• A grab-and-go list of high-protein foods with the grams already counted

• Why protein matters even more on a GLP-1 medication

• The most common protein mistakes — and the easy fixes

WHO IT'S FOR: anyone who wants a simple, reliable way to hit protein goals every day without tracking every gram forever.

Delivered as a PDF you can read on any device or print at home.

This is Volume 6 of the 20-guide Metabolic Health Foundations Library. Get the complete 2026 library for $97, or the library + 7 printable bonus tools + EVERY future update as a Founding Member for $147 (through August 1, 2026).

Created by Dr. Kevin R. Gendreau, MD, double board-certified in Family Medicine and Obesity Medicine.

This guide is for general educational and informational purposes only. It is not medical advice, diagnosis, or treatment, and it does not create a physician-patient relationship. Always consult your own physician or licensed healthcare professional before making changes to your diet, supplements, or treatment plan.

Personal use only. Purchase includes one individual digital copy. Redistribution, resale, sharing, uploading, commercial use, or use as clinic/patient handouts is not permitted without written permission.