Put these daily tips into practice to lose weight, feel better and be healthy! 1. Eat Protein with Every Meal Protein This helps build lean muscle, keeps us feeling fuller for longer and has a higher thermic effect than other macronutrients. You should aim to have around 1-2 palm size portions of protein per meal, depending on how active you are. This is a simple starter guideline to get you eating more protein. Protein rich foods can include lean meats such as chicken and turkey, fish, eggs and dairy products.