{"product_id":"small-plate-protein-kitchen","title":"The Small-Plate Protein Kitchen: Big Protein in Small Portions to Protect Your Muscle","description":"\u003cp\u003eWhen meals get smaller, whether your appetite has shrunk with the years, you're trying to lose some weight or you've always been a small eater, it's easy to eat too little protein, the nutrient your body needs to build and keep muscle. This guide shows you how to make small meals count: a sensible daily protein range, the small-plate method, a protein pantry for low-appetite days, a plain-English look at what protein does and doesn't do for your metabolism, and a gentle strength routine to help it do its job. One step at a time.\u003c\/p\u003e\n\u003ch3\u003eInside the guide\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eStep 0: Your starting point, a three-day check of what you eat and how you feel\u003c\/li\u003e\n\u003cli\u003eStep 1: Why muscle matters\u003c\/li\u003e\n\u003cli\u003eStep 2: How much protein, and how to spread it across small meals\u003c\/li\u003e\n\u003cli\u003eStep 3: The small-plate method\u003c\/li\u003e\n\u003cli\u003eStep 4: Your protein pantry\u003c\/li\u003e\n\u003cli\u003eStep 5: Protein and your metabolism, myths and truths\u003c\/li\u003e\n\u003cli\u003eStep 6: Strength and movement, with a gentle routine to start\u003c\/li\u003e\n\u003cli\u003eStep 7: Muscle for the long run\u003c\/li\u003e\n\u003cli\u003e22 small, protein-first recipes\u003c\/li\u003e\n\u003cli\u003eA 7-day sample menu\u003c\/li\u003e\n\u003cli\u003eTrackers and checklists, plus printable worksheets in US Letter and A4\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cem\u003eGeneral education for healthy adults, not medical, dietary or other professional advice. This guide does not diagnose, treat or prevent any condition. Protein values are approximate. Talk to your doctor before changing your diet if you have kidney disease, diabetes, food allergies, a history of disordered eating or any other health condition, or if you are pregnant.\u003c\/em\u003e\u003c\/p\u003e","brand":"The Stepwise Shelf","offers":[{"title":"Default Title","offer_id":59278786691420,"sku":null,"price":14.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1057\/8057\/6604\/files\/small-plate-protein-kitchen-cover.png?v=1790356299","url":"https:\/\/thestepwiseshelf.com\/products\/small-plate-protein-kitchen","provider":"The Stepwise Shelf","version":"1.0","type":"link"}