Know what actually counts — real serving sizes and macros for animal, dairy, and plant proteins, all in one easy reference.
Spot the "protenders" — the foods dressed up as high-protein that don't get you there, and how to use them well anyway.
Beyond the meat aisle — Protein anchors across dairy, beans, soy, and even vegetables — so it's doable however you eat.
Why protein, why now.
Muscle isn't about looking a certain way. It's how you carry the groceries, get up off the floor, keep your balance, and keep doing what you love. The problem: muscle loss is a normal part of aging, and it often speeds up after a cancer diagnosis — from treatment, recovery, lower activity, hormone changes, medications, stress, and sleep. Protein is one of your simplest, most powerful levers. It helps preserve muscle even while you're still building a strength habit, and it supports fullness, steadier energy, and appetite control along the way. This guide makes getting enough of it simple — so you can stop second-guessing labels and start choosing with confidence.
Built by your Shift coach
I'm Sami — I've spent 20+ years coaching people impacted by cancer. This list is pulled straight from the Shift 2.0 curriculum, so you're getting a real program tool and a peek inside.