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​​10 Foods That Easily​ Add 100g Protein Everyday​
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​​10 Foods That Easily​ Add 100g Protein Everyday​

Adding Protein to Your Diet Easily

In this video, the speaker discusses how difficult it can be to get enough protein in your diet and provides a list of easy-to-prepare foods that can help you add over 100 grams of protein to your daily intake.

Egg Whites

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  • Egg whites are an excellent source of protein because they contain about 4 grams of protein per egg white with no carbs or fats.
  • Liquid egg whites are even more convenient as they can be poured directly onto a frying pan and cooked in under five minutes. One cup of egg whites contains 26 grams of protein.
  • Having a carton of liquid egg whites in your fridge is recommended for quickly adding additional protein to your daily total.

Canned Fish

  • Tuna is an excellent source of protein, with one can containing about 25 grams. It's also very convenient as it can be taken anywhere and eaten easily.
  • Flavored tuna packets are even easier and more palatable, containing only about 4 grams of combined fats and carbs for 17 grams of protein per packet.

Protein Powder

  • Whey and casein are the two most common types of dairy-based protein powders. Whey digests faster, making it ideal for post-workout consumption, while casein has a slower digestion rate, making it a better meal replacement option.
  • Other types of protein powders include beef, pea, rice, and egg proteins. Skim milk or natural peanut butter/dried peanut powder can be added to increase the amount of protein in a shake.
  • Protein powder can also be used to replace some ingredients in high-carb meals to turn them into high-protein meals. However, it's important to still consume a variety of real foods for their micronutrients.

Conclusion

  • Adding protein to your diet can be difficult, but these easy-to-prepare foods and supplements can help you meet your daily protein needs.
  • Protein powder is probably the easiest way to add protein to your diet, but it's important to still consume a variety of real foods for their micronutrients.

High Protein Snacks

In this section, the speaker discusses three high protein snacks that are easy to prepare and consume.

Beef Jerky

  • Contains about 40 grams of protein per pouch.
  • A filling snack that can satisfy cravings and keep you away from high-fat and high-carb snacks.
  • Can be found in most convenience stores like 7-Eleven, Wawa, and Quick Check.

Rotisserie Chicken

  • Cooked rotisserie chicken is juicier and more flavorful than raw chicken breast.
  • One rotisserie chicken contains enough protein to meet daily needs.
  • Relatively cheap compared to other high-protein products.
  • Can save time in meal prep.

Deli Meats

  • Look for brands that are nitrate and nitrite-free using natural ingredients ideally labeled as preservative-free.
  • Deli cuts can be used as a quick snack to add protein to your daily total if you're short on time or simply need additional protein to hit your daily target.

Protein Bars

In this section, the speaker talks about how protein bars can be an easy way to add protein to your diet but warns that most of them are loaded with fats and carbs.

Pure Protein Bars

  • High in protein while still being low in overall calories.
  • Good option for those trying to watch their calorie intake while upping their protein intake at the same time.

Quick and Easy Protein Sources

In this section, the speaker discusses some quick and easy protein sources that can be used as meal replacements or snacks.

Protein Bars

  • Protein bars provide around 200 calories.
  • Don't overuse them as you won't get other nutrients that come with whole foods.

Hard-boiled Eggs

  • One large egg contains about 6 grams of protein.
  • Hard-boiled eggs are easy to make and can be taken anywhere for a quick snack or meal replacement.

Cottage Cheese

  • Fat-free cottage cheese contains 13 to 15 grams of protein per half-cup serving.
  • It needs to stay refrigerated but is ready to eat when you need it.
  • Can be used in recipes like pancakes or mixed with fruit for added flavor.

Sardines

  • Sardines in water contain about 13 grams of protein and 6 grams of fat per can.
  • Two cans provide 26 grams of protein, making it a quick meal replacement option.
  • Has a strong fishy odor when opened, so not ideal for every situation.

Conclusion

The speaker hopes these quick protein options help give ideas on how to easily add over 100 grams of protein into daily total.

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Video description

Use these 10 Muscle Building Foods to easily eat an extra 100 grams of protein per day. There are options for a high protein breakfast as well as other high-protein meals throughout your day. Some of the options also provide high-protein snacks and easy-to-prep foods to hit your protein targets and gain muscle faster. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 FREE Diet/Workout Planner Tool: http://bit.ly/2N41lTX Taking in enough protein daily can be very difficult even though it's essential for building muscle and improving your body composition. While carbs and fats are abundant in our overly processed diets protein is a much more difficult macronutrient to get enough of especially because foods that are high in protein and lower in carbs and fats are generally less palatable than foods that are higher in fats and carbs but lower in protein. Take ice cream as an example and compare it to chicken breast. On top of all that protein happens to be very filling further increasing the difficulty of taking in the recommended 0.7 grams of protein per pound of body weight. So today I want to give you guys a list of the best foods that'll Easily help you add over a hundred grams of protein to your diet.  And first, we have to start with egg whites. Part of the reason why egg whites are so easy is that you can simply take your carton of egg whites out of the fridge, pour them directly onto a frying pan, and have them cooked in 5 minutes. A typical egg white that's separated from the yolk will contain about 4 grams of protein with basically no carbs or fats. If you wanted to get let's say 20 grams of protein, you would have to break apart 5 eggs and separate the yolk from the egg whites 5 times. For some people that could be a pain which is why having a carton of egg whites in your fridge is one of the key strategies, I recommend to ensure that you can always quickly add additional protein to your daily total. Liquid egg whites typically contain 5 g of protein for every 3 tablespoon serving. 1 cup of egg whites will contain 26 grams of protein. So by having a cup and half of egg whites you can essentially take in 40 grams of protein very quickly and easily.  Another excellent source is canned fish like tuna. Just one can of tuna contains about 25 grams of protein. One of the best things about tuna is that you can take it with you anywhere and you can easily eat it anywhere to add protein to your daily total. To make it even easier and more palatable you might decide to go with flavored tuna packets instead. When you're ready to eat all you have to do is open one of these pouches and scoop out the flavored tuna with a fork. Flavors like sweet and spicy tuna truly taste great while containing only about 4 grams of combined fats and carbs for 17 grams of protein. Two of these tuna packets throughout the day would add on 34 grams of protein and they're really easy to eat because of the convenience and great taste.  Another food that is actually considered a supplement but it'll make it much easier to meet your daily protein Target is of course protein powder. The two most common types of protein powders are whey protein and casein. Both of these are dairy-based protein sources and even though casein is a more favorable meal replacement since it has a slower digestion rate, it can cause digestion issues compared to whey. Whey protein on the other hand will digest faster and that's why many people will drink whey protein directly after their workout. There's also a plethora of other protein powders including egg protein beef protein pea protein and rice protein just to name a few and all of these can help you meet your daily protein needs. You can increase your protein count even further by having your protein shake with skim milk instead of water. If you're trying to gain weight or bulk up you can also add natural peanut butter or dried peanut powder to add more protein while making your protein shake taste better. After doing these things a simple protein shake can easily add 40 or more grams of protein to your diet on a daily basis. To be fair protein powder is probably the easiest way to add protein to your diet. You can even take foods that are high in carbs like pancakes or waffles and replace some of the ingredients with protein powder. These kinds of recipes can be found online and can help turn many of your high-carb meals in high protein meals. However, keep in mind that you don't want to abuse this little protein cheat code. You still want the majority of your meals to be made up of real food because of the micronutrients that come with eating a variety of real foods. But having a protein shake after your workout or adding it to one random meal throughout the day can make getting enough protein much easier. You'll also want to replace your high-carb and high-fat snacks for high protein snacks. One perfect example of this is beef jerky. Just one ounce of jack Link's original flavored...