🌿 DAY 10 — PROTEIN BALANCE

Stabilise Energy. Support Detox. Nourish Lean Tissue.

Protein is one of the most essential macronutrients for maintaining energy, balancing blood sugar, supporting detoxification, and sustaining lean muscle mass. When protein is balanced throughout the day the body feels grounded, energised, and satisfied.

Today’s practice helps you become aware of how protein shapes your hunger, energy levels, and overall wellbeing. Instead of overthinking numbers or rules, we gently shift your meals to include a clean, balanced protein source at breakfast, lunch, and dinner.

Protein balance is not a diet. It’s a stability essential.

Why Protein Matters in Detox & Daily Function

1. Supports liver detox pathways

The liver requires amino acids (from protein) to metabolise toxins efficiently.
Low protein = sluggish detox.

2. Stabilises blood sugar

Protein slows the absorption of carbohydrates, preventing sugar spikes and crashes.

3. Reduces cravings

Balanced protein keeps you full longer and reduces emotional or stress-driven eating.

4. Supports muscle repair + hormonal health

Muscles, enzymes, hormones, and immune cells all rely on adequate protein.

5. Improves daily energy

Even small imbalances can lead to fatigue, brain fog, or irritability.

Your Practice Today

With each meal, ask yourself:
Where is my clean protein source?

Your body thrives when each meal includes 15–25 grams of clean, easy-to-digest protein (adjust according to your needs, metabolism, and activity level).

Choose from:

  • Fish

  • Eggs

  • Tofu or tempeh

  • Legumes

  • Greek yoghurt (unsweetened)

  • Nuts & seeds (light portions)

  • Plant-based protein combinations

Avoid processed meats or protein bars with sugar.

Simple Protein-Balance Menu + Recipes

BREAKFAST

Protein Omelette (Serves 1)

Ingredients:

  • 2 eggs

  • Handful of spinach

  • 2 tablespoons parsley o

  • Sea salt

Method:

  1. Whisk eggs.

  2. Pour into pan; add spinach and parsley.

  3. Fold and cook gently.

Why it works:
Easy-to-digest protein + greens stabilise blood sugar for the morning.

LUNCH

Mediterranean Lentil Bowl (Serves 1)

Ingredients:

  • ½–1 cup cooked lentils

  • Cherry tomatoes

  • Cucumber

  • Olive oil + lemon

  • Fresh herbs

Method:

  1. Build your bowl with lentils as base.

  2. Add vegetables and drizzle lemon + olive oil.

Why it works:
Plant-based protein + fibre for stable, sustained energy.

SNACK

Protein Pairing Snack

Choose one:

  • 1 boiled egg + cucumber

  • 23 almonds + herbal tea

  • Hummus + raw vegetables

Why it works:
Prevents dips in energy and cravings.


DINNER

Simple Protein + Warm Vegetables (Serves 1)

Ingredients:

  • 150-200grams of fresh caught fish, tofu, or legumes

  • Steamed or roasted vegetables

  • Fresh lemon or herbs

Method:

  1. Cook protein simply: bake, steam, or lightly pan-sear.

  2. Serve with roasted or steamed vegetables.

Why it works:
Light, clean protein supports overnight repair and detoxification.

Awareness Exercise

At the end of the day, reflect:

  • Did balanced protein affect your hunger levels?

  • Was your energy more stable?

  • Did you notice fewer cravings?

  • How did digestion feel?

  • Did your mood feel steadier?

Awareness of protein balance helps people instinctively choose meals that nourish long-term.


Today’s intention

Let nourishment be stable and steady.
Give your body what it needs to feel supported, calm, and energised.

Personalised Diet, Detox & Nutrition Programs

Curious to understand your metabolic type and the ideal balance of proteins, fats, and carbohydrates your body needs? Explore Mandy’s personalised Diet, Detox, and Nutrition Programs.

Contact Mandy: WhatsApp +34 692442361