Protein Playbook
The Phantom Take: Protein powder is a supplement, not a food group. If you're drinking 3 shakes a day, you don't have a nutrition plan, you have a smoothie addiction. Get your protein from food first. Powder fills the gaps.
The Pingo Doce Protein List
What's available, what's affordable, protein per 100g. Stop Googling.
Meat
Fish & Seafood
Dairy & Eggs
Plant-Based
Plant proteins are incomplete. Combine legumes with grains (rice + beans, hummus + pita) or supplement with dairy/eggs.
The Phantom Food Philosophy
Protein first. Always.
Figure out the meat, everything else is decoration.
Cook boring, eat boring, live interesting.
Your meals don't need to be content. They need to be fuel.
Batch the hard stuff.
Meat takes time. Rice takes time. Do it once. Eat it all week.
Frozen veg is not a failure.
It's actually more nutritious than the "fresh" stuff sitting there for 2 weeks.
The best meal is the one you'll actually eat.
A "suboptimal" meal you actually make beats a "perfect" meal you never cook.
Stop following American grocery lists.
You live where you live. Cook with what's there. You have frango and arroz. Now what?