Originally published on californiaobserver.com

For many people, meeting daily protein needs can feel like a daunting task—one that might often involve downloading tracking apps, weighing food, or obsessively logging every bite. However, Eugene Pallisco, a Dallas-based personal trainer, believes there are simpler ways to approach this challenge. With a few practical strategies, you can build protein-rich habits that are manageable, sustainable, and flexible enough to fit into your everyday routine.

Use Visual Portioning Instead of Counting Grams

Forget food scales and nutrition labels—Pallisco teaches clients to rely on something they always have with them: their hands. Using your palm as a guide is a simple yet effective way to estimate protein portions.

A palm-sized serving of protein, such as chicken, tofu, or salmon, typically contains about 20–30 grams of protein. For most active adults, one to two palm-sized portions per meal, along with protein-rich snacks, should be adequate to meet daily requirements.

“This method helps you gauge portions whether you’re cooking at home, eating out, or grabbing food on the go,” Pallisco explains. “It’s practical and helps remove the stress of numbers.”

By focusing on visual cues, clients can stay consistent in different settings without needing digital tools or spreadsheets.

Include Protein-Rich Snacks to Fill Gaps

Many people reach their protein targets at main meals but may not consistently hit those numbers during the hours in between. To address this, Pallisco suggests incorporating high-protein snacks throughout the day.

Some of his preferred options include:

• Greek yogurt with chia seeds or a drizzle of honey
• Boiled eggs paired with a slice of cheese
• Nut butter spread on whole-grain toast
• Hummus served with crunchy vegetables or edamame
• Protein bars with minimal ingredients and at least 15–20 grams of protein

“These snacks are convenient, portable, and help sustain energy levels,” says Pallisco. “They can also support muscle recovery after a workout.”

By keeping protein snacks on hand, clients can avoid long stretches without adequate protein intake, which can be especially important for those with busy schedules or active lifestyles.

Build Balanced Plates That Prioritize Protein

When it comes to meal planning, Pallisco recommends a three-part approach for building balanced plates with ease:

• Start with one to two palm-sized portions of protein as a base.
• Fill half of your plate with colorful, fiber-rich vegetables to provide vitamins, minerals, and satiety.
• The remaining quarter can be used for whole grains or healthy fats, such as quinoa, brown rice, avocado, or olive oil.

“This plate-building strategy helps keep meals nutritionally balanced while focusing on protein as a key component,” he says. “It works well at home, at restaurants, or even at social gatherings.”

This method can help regulate appetite and maintain consistent energy throughout the day.

Choose Protein Sources That Fit Your Lifestyle

Pallisco emphasizes that no matter your dietary preferences—omnivorous, vegetarian, or plant-based—there are plenty of viable protein options to choose from:

• Omnivores: Chicken, turkey, eggs, salmon, lean beef
• Vegetarians: Greek yogurt, cottage cheese, eggs, lentils, tempeh
• Plant-based eaters: Tofu, edamame, quinoa, chickpeas, beans with rice

Focus on Sustainable Nutrition for Long-Term Success

The cornerstone of Pallisco’s philosophy is sustainability. His clients aren’t just seeking short-term solutions—they’re aiming to build habits that will support them over time.

“Nutrition should complement your lifestyle, not dominate it,” Pallisco says. “Once you develop the right habits, eating well becomes second nature, rather than something you’re constantly thinking about.”

By emphasizing simplicity and consistency—through visual portioning, smart snacking, and balanced meals—Pallisco helps clients meet their protein needs without adding unnecessary stress or complexity.

About Eugene Pallisco

Eugene Pallisco is a Dallas-based personal trainer and fitness expert. Known for his hands-on, holistic coaching style, he works with individuals to create sustainable fitness and nutrition routines tailored to their needs and goals.

Disclaimer: The information provided in this article is for general informational purposes only and is not intended as medical or dietary advice. Please consult with a healthcare provider or registered dietitian before making any significant changes to your diet or fitness routine. Results may vary based on individual needs, health conditions, and activity levels.