5 Easy Foods to Eat for More Protein in Your Diet!
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- Опубліковано 19 січ 2022
- High protein diets have been demonstrated to be superior to isocaloric, low-protein diets in body fat loss and lean body mass retention so let's make sure you are consuming enough protein in your diet! So many of us have trouble getting in enough protein and I wanted to give you some of the best ways to include more sources of protein in your diet. These 5 sources are things I thought everyone might have access to and also they help us keep it simple for anyone trying to get back on track or stay consistent with great eating habits to help you reach your goals!
Protein is the building block of our lean body mass so consuming enough not only helps your maintain the muscle you have if you are trying to lose body fat but it also helps you build muscle if you are looking to get stronger or add lean body mass to your body!
Protein also has the highest thermic effect of food, meaning it requires to most calories to digest out of protein, carbs, and fats. There are many jobs in the body that require protein as well that we don't think about like cellular signals, transporting cells, tissue turnover, tissue repair, and some hormonal involvement!
Some additional tips for protein consumption:
1. Increase the serving size to give you 20-30grams per meal or snack
2. Have a good variety of protein sources on hand at home so you can make simple meals easily
3. Pack protein filled snacks with when you are commuting or eating at work to keep yourself full between meals.
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In this workout you are training with me, Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer and Fitness Nutrition Specialist. I am a fitness trainer in Charlotte, North Carolina and was a Division 1 athlete at West Virginia University where I was a national qualifying high jumper. I use my knowledge from my NASM certifications, bachelor’s degree, nursing school experience, and my elite athletic background to lead you through workouts designed to make you a stronger, more balanced athlete. My goal is to get you closer to your goals with each workout!
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Your baby bump is darling!! Thanks for the info! You are the BEST trainer!!!
It's a little bump but it's something! I'm excited to see it grow week over week!
@@sydneycummingshoudyshell Mine was unnoticeable to everyone except me and my hubby until about week 23, it just kinda popped out over the course of a couple days. So exciting!! I am 26 weeks now and excited to see it keep growing too
@@stacywicks4220 I am just over 18 weeks and I can't wait to see it pop!
Thanks you for ok
@@sydneycummingshoudyshell🎉😅
Thank you for including the vegan options!! I use soy milk instead of dairy, which is also high in protein and protein powder with soy and pea protein isolate.
That's great! There is a vegan/plant based alternative or substitute for everything now days, it's so wonderful!
Love this! Thanks for the protein tips that is something I struggle with. Baby bump is absolutely adorable!
I started your workouts last Jan. to switch up my workout routine during quarantine and loved it. You have inspired me, my teenage daughter, and now my husband. He said that he was about to give up the other day, but you read his mind and provided that motivation. Thank you, Sydney!
you are looking awesome sydney
Thank you!
Thanks for thinking of us plant based folks!
So awesome! Love the plant based inclusion. Thanks for sharing!!! Looking forward to more youtube shorts!
Of course! Thank you for checking it out!
Love the plant-based inclusion. Dairy is such a horrible industry.
@Plant Powered Yes!!! So true!!
I love that you are doing these videos. Thank you for all you do! ❤️
You are so welcome!
Thank you for the protein/nutrition guide
You're so welcome!
Thanks for the UA-cam shorts on nutrition!💪🏾
You're so welcome!
Love this!!!! And love you Sydney!!! ❤️
Sending you love!
Use them all! Love this!!
So proud of you!
Thank you so much for this, Sydney! I have so many issues with foods because of IBS so I tend to get in a protein rut too afraid to try something that might upset my hyper sensitive tummy. Now that I know Ghost has a vegan option I will give it a try! This short was awesome, you’re absolutely gorgeous both inside and out, and you truly make my heart happy every time I see your face and do one of your fantastic workouts. Thank you for the phenomenal person you are and for coming into my life and helping me transform myself into the person I have always wanted to be!!! You are glowing and the slight baby tummy brings me so much joy. The warmest of congratulations to you and your husband. God bless and we all LOVE YOU!!! ❤️❤️❤️
Thank you for these ideas I often struggle to get enough protein I my diet 🥺❤
Love my ghost protein! I also like to make sauces/topping out of non fat Greek yogurt, it’s a great way to add protein to my meals and flavor to simple meat and veggies! Thanks for sharing!
Oh yes for sure! I use it as a sour cream substitute for taco bowls and add some dill to it for a veggie dip!
Being plant based….. legumes and vegan protein powder, tempeh are my sources of protein. 🙏🏾
Thanks for everything you do! Wonderful Trainer! You roc the Baby Bump!
As I increase protein in my diet substituting carbs I noticed my cholesterol and triglycerides are going up. Any tips please?
Great video, Sydney!! So happy to be able to workout with you!! ❤️
Thank you so much Ann!
I eat all of those every single day except for meat! As a vegetarian, I love being able to find ways to hit all of my protein goals! Of course, adding Ghost products to my regimen has been amazing!!!
Sydney, do I see a tiny little bump???? So adorable!!!! Congrats to you both!!!
A tiny tiny one! Thank you so much!
I did not know Ghost made a vegan protein powder! I will definitely have to give that a try. I can't consume dairy with my Hashimoto's. Thanks Sydney!
OH yes! I highly recommend the chocolate cereal milk, you can probably find it at a local vitamin shoppe or GNC!
@@sydneycummingshoudyshell That's the one I was interested in! :D
Thanks!
I could always use more protein! I find I won't snack on lots of junk if I get enough protein! I love these shorts!!
That's SO TRUE. Protein keeps us satiated far longer than low protein meals!
Thanks for these great ideas!
You're so welcome!!
Great…been thinking about this..🙏
Love the little baby bump! Hope the 3 of you are doing well!
Doing so great, thank you for asking!!!
Appreciate all the ideas and reminders on how to get more protein in your diet.
Thank you Sydney!
You're glowing!! 💜💜💜
Love the tips! I eat all of these!❤️
Hey Sydney! Thanks so much for this important info!
Also, I wanted to say a quick thank you for making me feel athletic and pumped to do my workouts every morning! I’m currently doing your Summertime Fine 3.0 program from 2021 so I can get into better shape and I’m loving it! I love how positive and motivating you are. You make me excited to workout all the time! I went from being a powerlifter who lifted 50 pounds to now working out in my room due to covid, and before I wasn’t a fan of it but now I stumbled upon your channel and I love it all!!
Also a huge congratulations to you and Dustin, your baby bump looks amazing❤️❤️
Thank you Syd!!
Awe…I can see little baby bean growing. Looking great while providing awesome info. Thanks Sydney!
Thank you for not vilifying dairy🥛 like so many others do!
Thanks for the tip Sydney. Unfortunately I can't have diary products and eggs
Love seeing the baby bump!💛💛💛
Thank you so much for your tips and tricks 👏 And such a high quality of your short videos - love it 💖 Have a great day 🤗
Awww, baby bump ❤️❤️❤️! You look so sweet, Sydney 😘😘😘!
U are just glowing!!! 💖💖💖
Your baby bump starting to pop out is the cutest 💕
I'm pescatarian so fish, eggs, cheese, legumes and vegan protein powder are my go tos. Sometimes I switch up my weeks or months so my protein source will just be plant-based.
You’re the best!! ❤️❤️
Sydney your the best!!!!!!!!!! 😍🥰😘😘😘
Sydney you are just the best 😭❤️
OMG I see the baby bump!! I don't know why but this actually made my day. Love you. Rest day for me today. Loving my body!!
Would love if you did workouts for 1st,2nd and 3rd trimester 🤞❤️
Congratulations Sidney ! 🌹🌹🌹🌹🌹🌹🌹
we eat very similar foods!! 🥰🥰✨
Best Trainer Ever! I do all except meat and the Ghost Proteins. But def adding more servings to get the protein daily servings especially on leg day!
So cool! And looking great😘❤
Thank you so much!
Thanks so much Sydney! I love using Greek yogurt, salmon, lean ground Turkey, working on getting lentils in my diet, eggs (boiled for a snack is my fav!!), and whey protein isolate powder (I use BLOOM, but I will try Ghost next!).
I use most of the food items listed consistently they are my go to for protein. I haven't used a protein supplement in a while. There are so many on the market I wasn't sure if I was choosing the best one.
Chicken, eggs and fish are my top protein sources!
Saw a great tip the other day - add cottage cheese to your scrambled eggs for even more protein!
I rock all these forms of protein (hmm, save lentils only occasionally…). Greek yogurt with a few berries, granola, and dollop of natural peanut butter is my go-to breakfast right now!
I love ghost protein powder but they have been out of so many flavors for a while.
And omg love it cute little belly :)
Thanks for introducing me to the GHOST line! I've been enjoying them since last Fall. I've been sweating with all of you for more than a year now, too! I don't have any photos yet but SYDNEY!!!! You helped me look amazing in my gown for our son's wedding this past weekend!
I actually incorporate all those things except for the protein powder. I'm lactose intolerant and those always seem to mess with my tummy 😅
I see a baby bump!! 😇 congrats!
Thanks for celebrating Dairy Sydney. I have Greek probiotic yoghurt everyday for protein and gut health
Its okay for us as pregnant women’s to have supplements as whey protein powders ??
I incorporate dairy( plain greek yogurt, low fat low cal mozzerella sticks, fat free or low fat cottage cheese homemade sometimes and homemade fat free plain greek yogurt) dry roasted unsalted edamame, egg whites, true nutrition customized protein powder with soy, pea isolate, hemp, whey and amino acid boosts.
Vegan Ghost Protein all day everyday!
All DAY! Honestly use it as fruit dip probably 3 nights a week!
@Plant Powered the Chocolate cereal milk. Are you kidding me? Vegan protein that taste like CoCo Puffs milk? Unreal
Thank you for this information! I need to do better with incorporating more protein in my diet. Good to know that salmon is a good source of protein because I have a goal to eat more.
What brand of wild caught salmon and chicken do you uses d where do you buy it?
I start every morning with Fage 0% plain yogurt with Ghost protein and fruit. I have also replaced coffee creamer with Premier Protein Cafe Latte. Give a good smooth flavor to coffee.
Nice vid! You should make one about your favorite Cheat Meals!
Ah that would be fun!
I use a protein powder, I am in Australia so not sure if you can get Ghost here. But I definitely need to add more protein.... I might try with a boiled egg as a snack, I wonder if the string cheese in Australia is the same?
On constant rotation: I use Protein powder, eggs ,yogurt, chicken , salmon ground beef or turkey
Thanks for adding plant based options😁Tofu and seitan are better protein options than beans. Beans are a high fiber starch that has protein 😊
We need more shorts.
Love ghost protein! The chips ahoy is one of my faves!
Is oatmeal ok. Steel cut, unflavored?
Awesome 😊👌🏼
Thank you!
Thanks for the info... I consume most of these in my diet except I am not a fan of beans...lol 😄
Looking beautiful Mama! Just want to include tofu and tempeh are an EXCELLENT source of protein for my fellow Vegans or anyone looking to go more plant based.
Aww your baby bump is so cute and adorable. I love how you coordinated your outfit. Is there any certain foods that you have been craving.
Omgoodness that baby belly peeping out there!!! 🥰🥰🥰
You covered a ton of great protein options, but what about Seitan as an option? It’s low fat, low carb, and packs almost as much protein as meat. Can be either homemade or store bought and allows the consumer to replicate a lot of their favourite meat filled meals
I like to use a yogurt with a protein powder that is more on the sweeter side,just a little bit of granola,some blueberries and some peanut butter and that is a dessert plus it's filled with protein and and that's my easy dessert.
Grateful for my love for chicken, mince and cheese to help with my protein goals 😂❤️
Love cottage cheese with Everything but the bagel seasoning and mandarins thanks to you ❤️❤️
I love hard boiled eggs, protein powders, cottage cheese and Greek yogurt, beans and meats
i always start my day with yogurt, granola and fresh fruit! thank you for sharing. Looking beautiful as always🤩
I just had that for breakfast too! So yummy! Thank you!
Gonna have to try lentils. Dairy is not my friend so always looking for others ways to incorporate protein in! Thanks!
You're so welcome! I found a really yummy lentil soup at Target, I think that would be a good place to start!
@@sydneycummingshoudyshell I’ll give it a try!
But how badly did I want those eggs to be marshmallows???? which is what they looked like in the thumbnail haha!!
I eat most of those, but I've always had hard time with protein snacks. My go to is a yogurt bowl now with nonfat plain Greek yogurt and protein powder.
Favorite snack is cottage cheese with fresh fruits
Oh yes! You should try it with pickles some time! It sounds crazy but it is delicious!
@@sydneycummingshoudyshell it sound like a craving from a pregnant woman :P but you made me curious, i'll try to remember to give it a shot :) Thx
I do Eggs pretty much Daily. And then some type of meat (Whole 30 Approved Sausage), Chicken and Salmon.
I actually never use beans/ lentils or protein but will consider
I like adding egg whites to my eggs to boost protein, keeping that whole egg flavor without boosting fat :) Loving the baby bump Sydney!
Such a great light option for high protein!
Plant based all the way ❤️ thanks for including it ❤️ I adore your workouts.
Absolutely! Thank you for working out with me!
If it is made in a plant it isn’t a plant.
I use pea protein quite a bit!!! I love fish and eggs!! !! I could em all day!! Have to limit my dairy unfortunately.
I use a lot of beans and dairy products in my diet to give me that protein!!!!!
I eat it all! I love adding Ghost to my plain Greek yogurt as an extra protein treat!
I love adding Greek yogurt, but Skyr (Icelandic yogurt) like Siggi's is even better. Tastes delicious and is high in protein.
Ghost Peanut Butter Cereal Milk protein powder 🤤 salmon and yogurt are probably my fav
Love my protein, ghost shakes, eggs, meat and dairy. Unfortunately I never think of plant based. Boiled eggs are called little packs of power in our house.
breastfeeding has made me give up dairy, beans and protein powder! ughhhhh struggling with the protein for sure! Enjoyed this though!
Eggs!! My daily breakfast. Please keep these shorts coming…