Lesson 3: Protein + greens when the market only has rice and plátano 🍗🥬💪

⏱️ 10–12 minutes | How to fuel your body like a champ on barrio ingredients

Body needs:
Protein
Fiber
Healthy fats
Micronutrients

Barrio reality:
Rice
Plátano
Arepa
Maybe some beans
A prayer

But hidden inside every local market is enough nutrition to build a gladiator.

Here are the barrio superfoods most people ignore:

🌱 Lentils — cheap, powerful protein
🌱 Eggs — the perfect nutrient bomb
🌱 Chicken skin + bones — collagen + minerals
🌱 Spinach repollo or any leafy green — dirt cheap vitamins
🌱 Canned tuna or sardines — protein royalty
🌱 Papaya + limón — digestion magic

Cooking trick:
Combine 1 cheap protein + 1 cheap green + 1 carb = superhero meal.
Always.
Forever.
Without fail.
Cheap.
Effective.

Gratitude makes even simple meals feel nourishing instead of “not enough.”
Because gratitude focuses your brain on strength, not scarcity.

⚡ Mini-Challenge

Make ONE plate today with:
✔ protein
✔ greens
✔ carbs
Take a photo.
This is your new baseline for power.