Eccentric Iron

If fat loss or muscle growth is the goal, protein is the first dial to turn. While tracking calories matters for long-term success, when you’re just getting started protein is king.

Aiming for 30–60g of protein per meal helps:

Keep you fuller longer while dieting

Preserve lean mass during fat loss

Maintain a steady supply of amino acids for muscle growth

This cheat sheet breaks down 10 simple protein options so you can build meals without overthinking it. Hit your protein first, build consistency, then tighten up the details as you go.

Simple. Repeatable. Effective.

𝗜𝗡𝗦𝗧𝗥𝗨𝗖𝗧𝗜𝗢𝗡𝗦
1. Bring a pot of water to a rolling boil.

2. While the water heats, prepare the marinade. In a sealable container deep enough to store your eggs (a medium to large Tupperware works great), combine soy sauce, garlic, rice vinegar, honey, sesame oil, and water. Mix well and set aside.

3. Once boiling, carefully add eggs and boil for 7 minutes (runny yolk) or 7½ minutes (slightly firmer yolk). Gently swirl the water for the first 90 seconds to center the yolks.

4. Remove eggs and run under cold water until cool enough to handle.

5. Peel eggs while still slightly warm—they’re easier to peel this way. Pat dry.

6. Add peeled eggs to the marinade, seal the container, and refrigerate overnight.

7. Enjoy! Eggs can be stored in the marinade for 2-3 days.

Meal prep doesn’t have to be boring or complicated.

If you’re trying to eat better but feel like you never have time to cook, these soy sauce eggs are about to become your new best friend.
20 minutes of hands-on time. Make them once, eat well for days.

The yolks come out perfectly jammy, and that savory soy marinade with a hint of sesame? Absolute game changer. Toss them on rice bowls, add them to ramen, throw them on a salad, or just grab one when you need a quick protein hit.

This is the kind of simple, practical food that actually fits into a real life. Give it a try this week and let me know what you think.

From now until the New Year, I’m offering 25% off all in-person personal training packages — and this series highlights exactly what you get when you start training with Eccentric Iron Fitness.

From your first discovery video call to your in-person assessment, custom workout program, and hands-on form & technique coaching, the entire process is designed to help you burn fat, build muscle, improve posture, and reduce pain. You’ll get a simple, effective plan built around your goals — with real support every step of the way.

If you’re ready to start your transformation, use code CYBR25 and save 25% on all in-person training packages until January 1st.

Redeem at checkout by visiting https://www.eccentriciron.com
or book a discovery call to find out if training is right for you.

👇 Book your free consult here:
https://calendar.eccentriciron.com/widget/bookings/br-consult