10 shorts

 1) Men: How Much Protein Do You Need Daily? (kg & lb)

Men 30+—quick check: are you actually eating enough protein?

How much do I need?

Start with the baseline: 0.8 g per kg of body weight. If you train, aim 1.2–2.0 g/kg. Cutting hard? Up to 2.2 g/kg helps keep muscle.

Give me a real example.

Say you’re 70 kg (154 lb). Baseline is ~56 g/day. Training? ~85–140 g/day. In a cut, up to ~154 g/day.

How do I eat that without overthinking?

Split it across the day: about 0.4 g/kg per meal—for 70 kg, that’s ~28 g/meal. Examples: 200 g Greek yogurt bowl (~20–23 g) + a boiled egg (~6–7 g); chicken wrap (~30 g); salmon dinner (~30 g).

Drop your weight in the comments—I’ll reply with your numbers.

2) Women: How Much Protein Do You Need Daily? (kg & lb)

Ladies—let’s make protein simple.

Where do I start?

Baseline 0.8 g/kg. If you exercise, 1.2–1.8 g/kg is a great target. In a tough calorie cut, up to ~2.2 g/kg can help maintain lean mass.

Numbers, please.

At 60 kg (132 lb), baseline ~48 g/day. Training? ~72–108 g/day. Cutting hard? Up to ~132 g/day.

How do I hit that?

Think ~0.4 g/kg per meal—for 60 kg, ~24 g. Easy combos: tofu stir-fry (~25 g), omelet + toast (~20–25 g depending on eggs/cheese), cottage-cheese parfait (~24–28 g).

Comment your weight—I’ll calculate your daily target.

3) Watch Next: Top High-Protein Foods

You know your protein target—but what should you actually buy?

“Give me a starter list.

Six staples that cover most goals: Greek yogurt, eggs, chicken breast, tuna, tofu, lentils. Quick idea: 200 g Greek yogurt (~20+ g), 100 g cooked chicken (~30 g), 2 eggs (~12–14 g).

Budget tips?

Buy family-pack chicken, canned tuna/beans, big tubs of yogurt. Season smart, not expensive.

Where’s the full list?

On our channel—‘Top High-Protein Foods’ has portions, grams per serving, and budget swaps.

Open WELLNESSLIRA after this and watch the full breakdown.

4) Raspberries: Benefits in 60s

This tiny berry does big things.

“Why raspberries?

They’re high in fiber (~8 g per cup) for fullness and gut health, plus vitamin C and antioxidant polyphenols.

Will they spike my sugar?

They’re lower in natural sugar than many fruits and the fiber slows the impact—great for snacks.

How do I use them?

rt bowl, protein smoothie, or cottage-cheese parfait. Storage tip: keep unwashed on a paper towel in a container; rinse right before eating. Freeze extras for smoothies.

Save this and tag a berry lover.

5) Salmon: Benefits You’ll Actually Feel

One dinner that helps your heart, brain, and gains?

Why salmon?

Omega-3s (EPA/DHA) for heart/brain, high-quality protein for muscle, plus vitamin D and selenium.

How much protein are we talking?”

Roughly 20–22 g per 100 g cooked. A typical fillet easily gives you ~25–35 g.

Easy way to cook?

Bake at 400°F/205°C for 12–15 min with lemon, garlic, herbs. Pair with veggies and rice or quinoa.

Comment ‘SALMON’ and I’ll drop my 10-minute recipe.

6) Caviar: Is It Actually Nutritious?

Fancy food check: is caviar healthy or hype?

What’s inside?

It’s rich in vitamin B12, has omega-3 fats, and some protein per spoonful.

So I should eat a lot?

Not really—it’s salty and pricey. Treat it like a garnish: 1–2 tbsp over eggs or toast gives flavor and nutrients without overdoing sodium.

Worth trying?

For special occasions, sure. For daily protein, go with staples like fish, yogurt, or legumes.

Tried it? Comment ‘YES’ or ‘NO’.

7) Saunf (Fennel Seed) Water: Benefits & How-To

Bloating after meals? Try this simple sip.

What does it do?

Fennel seeds may aid digestion and freshen breath. It’s a gentle traditional remedy—not a magic fat-loss drink.

How do I make it?

Lightly crush 1 tsp saunf, steep in warm water 5–10 min, sip after meals. You can add a slice of ginger if you like.

Any cautions?

If you’re pregnant, breastfeeding, or on meds, check with your healthcare provider.

If you try it tonight, comment ‘SAUNF’ and tell me how it felt.

8) Egg Math: How Many Eggs = ~30 g Protein?

Need a 30-gram protein breakfast, fast?

How many eggs is that?

One large egg is ~6–7 g. So ~5 eggs ≈ 30–35 g.

That’s a lot. Any combos?

Yep—2 eggs + 200 g Greek yogurt ≈ 30+ g. Or 3 eggs + ½ cup cottage cheese. Add fruit/veggies for volume without many calories.

Good for training days?

Totally—pair with whole-grain toast or oats for carbs.

Comment your favorite combo and I’ll suggest a variation.

9) 100 g Protein in a Day (70 kg Example)

Here’s a chill way to hit ~100 g protein today.

For 70 kg (154 lb), a solid daily target is around ~100 g if you train. Try this:

Breakfast: 200 g Greek yogurt + raspberries (~25–30 g).

Lunch: Chicken wrap (~30 g).

Dinner: Salmon + veggies (~30 g).

Snack: Cottage cheese (~15 g).

That’s your ~100 g without tracking every crumb.

Swap ideas?

Use tofu or lentils for plant-based, or tuna instead of salmon.

Drop your diet style—I'll tailor a 100 g day for you.

10) The Per-Meal Protein Rule (Timing That Works)

Want better results without changing calories?

How?

Spread your protein. Aim ~0.4 g/kg per meal. For 70 kg, that’s ~28 g each across 3–4 meals.

Why not do one huge shake?

Your body builds muscle best with regular protein ‘pulses’. Examples:

Yogurt + whey + berries (~30 g)

Tuna sandwich (~25–30 g)

Tofu stir-fry (~25–30 g)

2 eggs + toast + peanut butter (~25–30 g)

Comment your weight and meals—I’ll map your per-meal target.