The Foundational Five
At Clay, we believe long-term health begins with mastering the basics. That’s why I work closely with each Clay Member to build habits around what we call The Foundational Five: Protein, Steps & Movement, Hydration, Sleep, and Metabolic Reset. These are the core behaviors that support energy, resilience, and performance—no matter your starting point or health goals. Each one is simple, powerful, and fully within your control.
Protein Portion Guide
Why Protein Matters
Protein is essential because it provides amino acids that stimulate muscle protein synthesis, driving muscle repair and growth, which are critical for maintaining strength, metabolic health, and resilience against aging and physical stress.
Lean Meats (per 100g cooked)
| CHICKEN BREAST: 31g |
| TURKEY BREAST: 29g |
| LEAN BEEF (93% lean): 27g |
| PORK TENDERLOIN: 29g |
| SALMON: 25g |
Vegan Whole Foods
| LENTILS (1 cup cooked): 18g protein |
| TOFU (150g): 15g protein |
| TEMPEH (100g): 20g protein |
| EDAMAME (1 cup shelled): 17g protein |
| BLACK BEANS (1 cup cooked): 15g protein |
Protein Powder
| WHEY PROTEIN (1 scoop, 30g): 25g protein |
| PLANT-BASED PROTEIN (1 scoop, 30g): 22g protein |
Author
Written by Andrew Browning, Coaching Director @ Clay Health & Care
Andrew Browning is a performance coach and educator with nearly two decades of experience in training, teaching, and behavior change. As Clay’s Coaching Director, he combines deep knowledge in exercise physiology, metabolic health, and recovery with a passion for helping people build sustainable habits that fuel performance at every level.
Reviewed by Dr. Allen Gorman, Medical Director @ Clay Health & Care
Dr. Allen Gorman is a physician-scientist with a focus on metabolism, aging, and cellular repair. His clinical and research work spans two decades, with a passion for translating complex science into actionable health strategies.