Start with your palm. At each meal, aim for one to two palm-sized portions of protein — chicken, fish, eggs, Greek yogurt, or beans — and you will land close to what most members need without weighing anything. It is a target you can check with your eyes, at home or in a restaurant, and it works for every meal of the day.
Timing matters more than perfection. Get protein in within a couple of hours after training, when your muscles are ready to use it, and do not skip it at breakfast, when most people fall short. Spread it across the day rather than saving it all for dinner, and the rest of your eating tends to take care of itself.
The only other habit is the grocery list. Before you shop, write down two or three protein options for the week and buy those first, so the easy choice at home is also the useful one. That is the whole framework — palm, timing, and a short list — and it fits on an index card. No meal plan, no guilt, and no tracking app required.