Adding protein to your day makes a bigger difference than you'd expect

Most of the women I work with are eating far less protein than they think... because nobody ever told them how much they actually need, or what that looks like on a plate.

Do you…

❀ Feel hungry soon after a meal?
❀ Run out of energy in the afternoon?
❀ Struggle with sugar cravings you can't talk yourself out of?
❀ Worry about losing muscle, or about your bones?
❀ Notice your hair thinning, or your nails breaking?

❀ Have type 2 diabetes, or been told you're pre-diabetic?
❀ Think you're not getting enough protein, but have no idea how much you need?

Real food, not powders and shakes

I'll show you how to get enough protein from real, whole food — the food you already cook and enjoy.

No powders, no shakes, no calorie counting, and nothing you'd have to hunt down in a specialist shop.

We'll work out your own protein number together, and then I'll show you exactly how to get it across breakfast, lunch, dinner and snacks. You'll leave with something you can use the same day.

It's practical, with a live Q&A at the end, which tends to be everyone's favourite part.

Most people don't need protein powders

My client Seema came to me having tried many things, including intermittent fasting, protein powders and exercise. She was eating what she thought was a healthy diet, and couldn't lose weight.

What changed was learning to get protein from real food and building balanced meals around it. Seema lost weight, her energy improved, and she understood what she was doing and why.

Seema worked with me over several months. This class teaches the protein part of what she learnt.

"Before changing my diet, I consistently felt tired, often even right after breakfast. Since including more protein into my meals, I've experienced a remarkable increase in energy levels. My skin's appearance has visibly improved, and I get frequent compliments. Being vegetarian, I now know what protein foods to have."

Meena, London

Support your hormones

If you're managing type 2 diabetes, or going through perimenopause or menopause, protein matters even more.

Protein slows the rise in blood sugar after a meal, which makes it one of the simplest changes you can make alongside the care from your medical team.

And as oestrogen falls, muscle and bone get harder to maintain. This is why your protein needs go up.

What's included

❀ Step-by-step guidance on what to eat, from a coach with 13 years' experience
❀ Why protein matters for your energy, weight, blood sugar, muscle and bones
❀ My simple formula to work out your own protein number
❀ How to add protein at breakfast, lunch, dinner and snack time
❀ Simple swaps to boost the protein in the recipes you already cook and love
❀ The protein mistakes I see most often, and how to avoid them
❀ For vegetarians and non-vegetarians — both covered properly, not as an afterthought
❀ Live Q&A — bring your questions
❀ Bonus: my recipe book, 25 protein recipes, yours to keep

❀ Bonus: my protein cheat sheet, toppers, swaps, meal ideas and your food reference table
❀ Bonus: the full recording, yours for 3 months, so you can watch again or catch up if you can't make it live

Your bonus: 25 protein recipes

Breakfasts, lunches, dinners and snacks. Vegetarian and non-vegetarian. Everyday ingredients you can get in any supermarket — these are recipes my own family eats.  Recipes are provided after the class.

"As a vegetarian who has had a constant battle to eat sufficient protein, I found Sujata's Protein Master Class very beneficial. Now I have a much clearer idea about how much protein to aim for, and I'm constantly checking her recipe handout for new ideas. I feel much better and more energetic. I would highly recommend it."

Angela — attended a previous Protein Master Class

What more protein actually does for you

❀ More energy. Protein helps keep your blood sugar steady, which reduces that mid-afternoon slump.

❀ Feeling satisfied. You stay full for longer, so the constant grazing reduces.

❀ Fewer sugar cravings. This is often the first thing my clients notice.

❀ Weight loss that feels easier. When your meals genuinely satisfy you, you naturally eat less. Many of my clients find the weight starts to shift, particularly around the belly.

❀ Muscle and bones. Protein protects the muscle you already have, which matters more every year, and especially through perimenopause and menopause.

❀ Hair, skin and nails. These are built from protein. When your intake is low, they're often the first thing to show it.

❀ Blood sugar. Protein slows the rise in blood sugar after a meal. If you're managing diabetes, please continue with advice given by your medical team.

❀ Your liver. Your liver needs amino acids from protein to do its everyday job of clearing out what your body doesn't need.

Is this class for you?

❀ You want to eat more protein but don't know where to start
❀ You're vegetarian and keep being told it's harder for you
❀ You're in perimenopause or menopause and noticing things change
❀ You're keeping an eye on your blood sugar
❀ You want to do this with real food, not powders and shakes
❀ You want to keep eating your own traditional meals

What people say

"I would recommend Sujata to everyone, whether you're trying to lose weight, get motivated into getting fit, or even just for her delicious quick healthy recipes. My mindset has totally changed about food and my physical activity, because I can really hear her voice in my head. I now think differently about every meal."

Sheemal

About your coach

I'm Sujata Din, a Certified Health Coach, and I've been coaching clients around the world for 13 years.

Protein is the single thing I end up correcting most often. Not because my clients aren't trying — they're often the most careful eaters I meet — but because the advice out there is confusing, and almost none of it accounts for how people from our communities actually eat. Dal is not the whole answer. Neither is a protein shake.

So I built this class around real food and traditional meals: what to eat, how much, and how to fit it into the cooking you're already doing.

I live in London with my family and cockapoo Jasper. I love to spend most of my spare time in the kitchen or out on a long walk.

Disclaimer

This content is not intended to diagnose or treat any disease. It is provided for informational and educational purposes only. Please consult your doctor before making changes, and make your own well-informed decisions based on what is best for you.