10 Foods That Easily Add 100g Protein Everyday
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- Опубліковано 13 чер 2024
- 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.
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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...
17 Muscle Building Foods to Gain Muscle Fast: ua-cam.com/video/dinpkrcpKAk/v-deo.html
19 Snacks That'll Help You Build Muscle: ua-cam.com/video/G_yPa7z7540/v-deo.html
don't you get sticky poo from all this protein?
A bunch of these options have huge amounts of sodium
Make veg video
Please make a Video on Full Body (POWER) Workout.
I mean (Strength + Speed) = POWER.
Thanks
Whoever's reading this, i pray that whatever you're going through gets better and whatever you're struggling with or worrying about is going to be fine and that everyone has a fantastic day! Amen!!!
Thanks man. I needed this, day was not so good at all. Good luck to you
Thanks I appreciate it, man I needed that and also I wish the same for you
Thank you man. Just when i needed that so much.
amen
Thanks for your words. That is what I needed to hear today
0:45 Egg whites
1:37 Canned Fish(Tuna)
2:20 Protein powder
4:07 Beef jerky
4:55 Rotisserie chicken
6:03 Deli Meat
7:48 Protein bars
8:41 Hard boiled eggs
9:20 Cottage cheese
10:07 Sardines
READ MY NAME PLEASE. THANK YOU❤
Thanks but I won't help you reach your goal on *_270 Subscrbers_* 🥶
Whole eggs no tuna less you like running your mercury levels through the roof. There is nothing whatsoever wrong with yokes.
Your just waisting your money.
Edit:. DELI MEATS? REALLY? JUST SHOOT YOURSELF AND SAVE EVERY BODY THE WAIT. IM NOT RESPONDING TO THE REST OF YOUR CRAP LIST.
Real one
👍🏻
12 minutes packed into 30 seconds. Thank you very much brother.
I can't believe you didn't include Greek yogurt!!! Oikos Pro has 20g protein for only 140 calories, and triple zero has 15g protein for 90 cal. Greek yogurt is the goat
hes suggesting only packaged shitt if u watched carefully.
Greek yogurt also adds a great deal of protein and is worth looking into. Makes for a great high protein dessert. I like mine with berries, shaved coconut, and a little cinnamon.
solid
Nah, scrap that for Skyr/icelandic yogurt.
Love adding honey
1kg greek yoghurt with bit sugar and bananas, ez Snack to eat
I add protein powder to flavored greek yogurt, add some fruit and oats, pretty delicious
Can't beat low-fat greek yogurt (10% protein) mixed with protein powder. A cup of this stuff can give 40g of protein in a very tasty package.
Dude thanks for the idea ! So simple but yet my pea brain never taught of it
Would it taste good tho?
That's gross, and no one would stick to that.(like protein powder in pancakes 🤮)
@@demigod1013 add blueberries, strawberries and/or banana, its quite tasty
Actually, here in europe there is something called Skyr (no idea if you have that over there) that has 11% protein, and in Germany we have something called Magerquark with 12% protein, but otherwise you're probably right
This is awesome! One of the most useful videos ever for people who are trying to gain or maintain muscle. Thank you so much!
Great job brother!! I am so happy you have over 5 million subscribers!!! You deserve it! You do a fantastic job with all of your videos! It's truthful and backed by proof and science! I love that! Thank you for all of your hard work and dedication to your channel!
*The yellow part of the egg contains more protein in relation to its weight. The yellow part has around 15 percent of protein while egg white only contains around 10 percent of protein. The only downside is the fat in the yellow part of the egg, but most people don't need a low fat diet. Just don't overdo it.*
Yolks have the most diverse nutrition in the egg. People don't like the taste but it is what makes an egg so nutritious.
@@kissme1518how can someone not like the taste of yolk??
@@1mantiss1 I honestly don’t know. The yolk is my favorite part
I don't comment enough on your videos.. but as someone who has recently got into lifting weights and trying to figure out my diet I have found your videos fantastic and informative... thank you greatly!
Very awesome guidance! Thank you
Always simple, always straight to the point, Great job as always mate
I shall agreed with this statement.
Perfect timing in my feed as I'm struggling to up my protein intake and have been researching sources.
Go search more, these are literally "known" protein sources. Greek/Turkish Yoghurt, lentels or chickpeas are good and very cheap options.
Appreciate the work that goes into your videos🔥💯👍🏿
Totally appreciate your know how, and love gleaning from your very informative videos Max. 👊 There's certainly always lot's to learn about staying fit and healthy.
That was an incredible video. It is really amazing to see how much an effort does the entire team take to come up with such a special content every time. Really appreciate your hardwork and wonderful to see how useful and inspirational it is for the viewers.
Keep coming with such super great content every time. 😀🤘🏻
Team of 1
You sound like such an NPC
i wonder when theyre going to make a video on kidney failure after drowning it in protein acids.
Love it. Thanks for making these videos to keep us educated.
Egg whites?? Just eat the whole effin egg lol.
Fat*
Excuse of fat
LMAO! For real! This dude scared of eggs or what?
Great video, bud.
Been having a hard time adding so much protein into my diet. This variation is very helpful to spice things up.
Are you getting your protein now?
how have you been doing Artie
@@breakbreak200 Been doing much better on the protein. finally feeling satiated too.
There’s days I do really well and some days like today, I fall behind on the protein.
😊😊
Parmesan cheese contains around 33% protein so it nice to add to the diet
Definitely needed this. Trying to bulk up before summer ends
Hey Max great video as always. As a Video producer I can truly appreciate the amount of work that goes into making your videos. Kudos to your video team! On a personal note I had covid 2 months ago. 2 weeks ago I suddenly lost 8 lbs of muscle and am gasping for breath after a set at the gym. All medical tests were normal. Hope increasing my protein and calories helps to gain it back. Post covid is worse than having it!
bro this video is actually very very useful and straight forward, good job
I appreciate the thoroughness of this video: the comments of micronutients, nitrates and sugar with our protien.
I prefer pumpkin seeds 32\100 gr protein,with 150 g you easly takes DV of magnesium and zinc
The rotisserie chicken tip is helpful so cheap and satisfying
This still my go to favorite channel! Thanks you man!❤
I saved this video to my playlist so I can rewatch it later, I got competition at the end of this year, great tips 💪🏻💪🏻💪🏻
Hi 👋 Max , i really appreciate your dedication to make a beneficial vedios . And i'm so glad 😊. thanks. Keep going 🔥
All I would say is remember not all protein is the same. Typically whole eggs will absorb 48% of the protein, meats 32% and soy/pea/grain/whey 17%. Interestingly only 17% of the protein from just egg whites on their own (without the yolk) is absorbed. The key lesson here is that fat is a vital component when taking in protein. Poached, hard boiled or sunnyside up eggs are the best/most efficient protein and whole food there is. I never understand why people get upset with the calorie content. I'd rather have 5 whole eggs at 70kcal a piece than 5 egg whites with rice which is, in my opinion, just empty carbs and therefore useless calories. Atleast get the essential fats and micro nutrients from the egg yolk which you'd have to consume from another food anyway, thereby adding calories is any regard.
Sounds interesting! Can you please provide the source of info about only 17% egg white protein being absorbed? I am curious as hell.
Well said
Agreed, absolutely nonsense to remove the yolk
I always eat the whole egg. Can’t understand why people remove the yolk, when it is a powerhouse.
I agree, eating the whole egg (the way nature intended) is best but there are those of us who can’t. My coach suggested I add two whole eggs per day to boost protein. 6 months later my Doctor and I were shocked that my cholesterol rose 50!!! points. Yikes!
I appreciate the information in this video. A good starting point. Be careful of the sodium intake on a lot of these.
It’s been a long journey. Thank you to you and your team!!
Who even wastes eggyolk?
Not me!
Instead of spending extra money on flavored tuna packets, I add siracha to canned tuna!
Love your content and how it’s presented.
finally, loved it cause actually you talked about the food ppl who dont really cook can reach and eat easily and it doesnt take time to preapre them also. Amazing because its simple. Thank you!
Thank you; especially for additional information I was not very knowledgeable about. Excellent nutritional lecture, and demonstrations! Thumbs up. However, protein powders, mostly less expensive ones, or some with vegetable protein gives me bloating, gas, and cramps! I certainly have got tired of this discomfort; and I don't believe it is worth it. Occasionally I have a protein bar with a coffee at a cafe, or coffee shop. Whole eggs still give me acne.
Instead, I like to have a tuna sandwich with whole wheat bread, or with a whole grain bagel, mixed in with a couple of slices of onion; then lightly cooked. I'm going with Whey Protein powder since I've gotten far less problems; although a bit expensive it is worth the cost, for the most part.
True for you, most people digest plant proteins easily. For us casein, meat protein and whey gives bloating. I guess genetics and food culture plays an important role.
@@logicplease9256 Yes, I understand; thank you for noticing, and replying, Logic Please.🍹
Great information in this video my man! Quick question though, have you ever used Redcon1's MRE Products (Lite, Bars, Regular, RTD)? If so, what are your thoughts on them and their macros? They do taste amazing, and are supposed to be made from whole foods. Interested in your take on these.
Just read the effing label, man.
You have a brain, right? Use it to do the absolute bar minimum of thinking for yourself to read the label on a protein bar. 🤦♀️
Great informative with sound advice for a challenging task of protein intake. 👍
Max your the goat bro this video was very much needed
Great video - if you’re working 4-5 days a week with a mix of aerobic and anaerobic exercises, should you stay away from some of these foods that have high sodium?
Why? In healthy people eating a lot of sodium is not bad for you - that myth was busted years ago. You will sweat out excess sodium if you are exercising vigorously also.
@@simonroome5858it’s blood pressure that is the issue. So that is not a myth. Sweat out the water is fine but doesn’t alleviate the blood pressure issue.
Thanks for your good advice. 😊
Here’s an idea: fill up muffin cups with egg whites plus whatever else you like. Crumbled cooked sausage, ham, onions, bell peppers, cheese, tuna or salmon, you get the idea and bake. I make 2 dozen at a time. Freeze the extras to microwave later. Great for grabbing that extra protein especially when you’re busy or don’t feel like cooking. Use a silicon muffin pan with olive oil cooking spray.
thank u 4 this
With whole eggs... Why wasting yolks
@@aronchas Good point. Feel free to use whole eggs. 😊
I buy the egg white cartons because I can’t eat the yolks.
Time and temp? Thanks
@@Maxximum44 350 degrees
Can’t give you specific time. Depends on your oven,how full and which ingredients you use. Probably between 20-30 minutes. Stick a knife through the center and it’ll come out clean when done. The silicone pan is important. I put it on a baking sheet cause the silicone is so flexible, your ingredients will spill getting it in and out of the oven. Avoid using a metal muffin pan because some of the non stick surface stuck to the eggs when I popped them out of the pan. Yuk.
Greasing up your pan thoroughly should help. Enjoy. 😊
Really excellent. Thanks so much for posting.
Brilliant - I will be taking a lot from this. Thank you!
Great video. But I think it is good to add considerations about sodium. For example, jerkies and deli are usually very high in sodium (more than 30% for a small serving size). If u r using creatine, high sodium intake can cause bloating. Not to mention blood pressure..
Also not to mention canned tuna can contain trace amounts of mercury.
@@fake10hourentertainment17 Besides that, canned tuna is one of the worst foods you can eat for gout or kidney health, high renal acid load, preservatives/junk, and lots of purines. When I stopped eating it a few times a week and substituted healthier things like beans or lentils, my kidney stones and gout went away.
@@Magnulus76 Right, why should we eat junk food classified as best food for building muscles?
Your videos are fantastic. I have leaned a lot from them. Thank you.
I have never came across any channel that mentioned nitrates before. It's always important to google every ingredient of anything you're gonna eat. Well done, Max 💪🔥
Keep up the great work man 👏 & thank you for doing what you do. God bless
Eggs in my country now cost more than Guatemalas national budget
So, quite cheap
🇬🇹
Definitely helped. Love you videos.
Very helpful video,thanks a lot!!
2 other foods that have a really good protein to calorie ratio are Greek yogurt, especially the plain variety which has 16 grams of protein for only 90 calories! Another is feta cheese which has only 35 calories for 7 grams of protein.
If you can find it, usually Whole Foods or online, try Icelandic yogurt. I like 0% plain Siggi’s the best. It has 19g of protein, 2 grams of fat and is thick and creamy. Less tangy than Greek. I add strawberries and some wheat puffs for some crunch.
Hey. I'm watching your videos since 2018. I tried everything you said before. The thing is, I couldn't lose a single kg. I went to a doctor and guess what, I had hard hormon issues. I got medicine and lost 12 kg. (With medicine + your videos.) I still belive in your advises, just wanted to make clear, sometimes effort not enough. If a normal guy has 500 kcal deficit, nothing bad happens. If I had 500 kcal deficit, I couldn't sleep, my eyes turned red, I couldn't talk clearly. Just a because of a 500 kcal deficit.( + my BMR is mutch more less then a normal guy, so I couldn't even count right calories.) In less then a few years I got side diseses like asthma and reflux.
Pls make a video about hormonal diseses, because it can be life changer. Medicine + your videos are pure cure for me.
What kind of "hormon issues" do you have
@@gerrraw lol
Hint:
For sardines. Find a Filipino Sardines. It doesn't have a foul smell and tastes so good as it is preserved in tomato sauce rather than oil which is much healthier.
Also you get a voucher for free shoes
Im an endomorph in highschool i went from 115kg to 85kg which left me very muscular, back then i also packed canned tuna but make sure to have water with you as its so dry and sometimes hard to swallow. To almost any rice or brown pasta dish i added beans,kidney beans etc...
Turkey or chicken filet slices were also my favorites, cheap and ez protein sometimes even smoked salmon
Now i neglected my diet and workout for years+ had a work accident that made cardio very difficult i was depressed over my situation and gave up on training.
Now things have gone too far, i was 150kg and now slowly losing weight again.
Your videos are helping me a lot to get all my knowledge back and sticking to it again
May God bless you on your life
How are you doing now bro? hope you're doing well
Cottage Cheese with some Liquid Honey on it tastes so good. I sometimes have that for desert.
This was great! Thank you!
I’ve been watching a long commercial 😂. The product placement is immaculate.
Great video and very informative! But what people aren’t prepared for are the protein farts!!😂
I've always been confused by the combination of cottage cheese and fruit. They don't mix at all to me. I prefer putting a little salt and pepper on cottage cheese instead, love the stuff.
You must be somewhere from eastern Europe
@@goranradonjic2369 Northwest, USA, actually.
Fr
This is so helpful. Thank you
Well you made my next shopping list easy
Yea, egg white is one of my favorite protein. An even easier way to get egg white is Muscle Egg. Yummy flavors you can just drink raw, and make protein shakes by adding things like protein powder, powdered peanut butter, (and ice) etc. Yum!
Protein is easy but I can't, the smell, the taste jeez.
(life hack : cottage cheese)
Good suggestions. Thank you
The video I was waiting for!
I made this bomb-ass cottage cheese bowl once and I'd recommend it to anyone:
- cottage cheese
- mustard
- salted peanuts
- scallions
- a hint of mayo for creaminess
That's it.
I also recommend you to try "körözött", a Hungarian cottage cheese spread (it's with onion, paprika and cumin prettymuch).
I'm very interested in this. This week I ate tuna and beef together just so I could get my protein up a bit more. It wasn't terrible. Especially with lots of salsa and cheese. I ate a BUNCH of greens to help fill me up too.
The problem with tuna is that is has high levels of mercury.
vitello tonnato is delicious.
@@pedrocols my brother was a victim brodie, he has stomach and chest pain for weeks . Now he’s fine
@@z3bb374 Glad to hear he is doing well!
@@pedrocols Get "solid white albacore" and not that skipjack "chunk tuna".
Thank you! Very informative dude
Very helpful! Thank you!
Another tip is to add a scoop of whey protein to greek yoghurt and mix it well. This will give you around 40g of protein from an easy to eat yogurt meal and it tastes great!
So that's why people buy that expensive yogurt
@@kissme1518 Yeah they are healthu
@@karimyassine5932 Yogurt is too expensive not worth it. Doesn't come in big bulk
@@kissme1518 i dont grind on it daily 90 % of time i eat in morning eggs and spinach or protien smoothie . But once a week ill change the routine and have greek yougart + banana + oats +pistachio+honey it tastes amazing and has good macros.
DON'T separate the egg whites from the yolk. Egg whits contains about 10g protein per 100g whereas egg yolk contains 14-17g protein per 100 g.
But the Yolk has more fat
Maybe if you're bulking, but if you're cutting you're getting about 50 extra calories per yolk.
@andrewbusshart2026 very true, I would rather get the extra nutrients the yolk provides. Honestly 50 calories isnt that much if you live a semi active life style. But yes thats 50 calories of something else you could have.
@@brandenhylton8272 of course. Im cutting and I eat the yolk with hardboiled eggs and and in my omelette. With the omelette though, I do 2 full eggs and two egg whites to cut some calories down but still get the nutrients.
@andrewbusshart2026 ditto. I try to only use 2-3 whole eggs any more than that and I need egg whites.
Great content, really helpful
I just subscribed! Recently lost 25 lbs going from 180 to 155 in 4.5 months. Mainly did a counting calorie based diet and focused healthy eating and exercise. Amazingly after losing weight several results included: A1C dropped, no longer diabetes risk, knees hurt less, lower body fat to 12%, even cured my sleep apnea were main results! It was not easy but glad I did it.
List for my own benefit:
Egg white (sold in liquid cartons)
Canned or packeted tuna/fish
Whey (or other) protein powder
Beef jerkey
Precooked chicken
Nitrate free deli meat (look for vinegar and seasalt preserved like 365 turkey)
Protein shakes or bars (quest/pure look for low sugar and sat fat)
Hard boiled eggs
Cottage cheese (check fat level)
-can be seasoned or prepped in various ways
Sardines (warning:stinky)
-some types of milk are also very good for this
Babies are rich in protein.
😂
But you wont start one and not eat it all it's at least 365 babies in a year, that's a lot of babies
Hey this is a great video! Thank you so much!!😊🎉
Thank You for making this ❤
The thing we call "paneer" in India is known as "cottage cheese" in the western countries, right?! I hope at least someone will be able to answer my question:)
For Tuna, only eat 12 ounces a week since of the high mercury content. Too much tuna is not healthy
Dont eat any meat at all if you are smart. 🤨
@@jessehoffman2726 You should only drink the morning dew on your lawn in the morning cause that is the purest source of water.
Good video as usual you do. But the first image looks much better than second one in my opinion:)
This was so helpful!
Doesn’t protein need fat to be absorbed ?.. i mean like str8 egg whites without fat.. how well with that be absorbed by the body?
2 years ago i weighed 96kg. In 2 months i dropped to 64kg and have maintained it ever since. Never felt cold, weak or sick. I started intermittent fasting 16/8 then to 20/4. I exercised at 2pm just before my eating window. Started with a nutritious soup with marrow, then ate a plate of vegetables (mostly cruciferous) after that I would eat my 2 meals. No sugar and only natural carbs from fruit. My macro ratio was 15% carbs 30%fats 55%protein. Ive been on this eating lifestyle since. Its easy to maintain longterm and I havent gained any of the weight back (save for 5lbs from drinking some good beers lately haha) but i always shed the few beer lbs within a week. Its not hard ot just takes consistancy.
So few beers make you gain 5 lbs ? While I drink 8 beers everyday and I can’t gain any pound 😡 I’m still at 185 and I don’t overtrain 45 minutes) 4 times a weak while I eat a lot and everything . Maybe I should put on a HIV test 🤔
@@Kryptonien99 um a few being a few days worth of having beers with dinner and maybe a couple after. Alcohol makes me gain weight fast. But ya basically. One of my friends is exactly like you, he drinks a lot and eats literally everything and this dude is a twig. Its your genes. There are some videos from athleanx that go over this very topic and explains how to put on some healthy weight. Imo, you prolly gonna have to stop drinking and focus purely on calorie dense foods. Various greens, lots of protein and fat. I dont remember exactly what they said to do, but I know there's quite a bit of info for your body type. Just remember all calories are not equal and if you want quality results you have to have a quality eating lifestyle. Jeff nippard also does a great video on dirty bulking vs clean bulking. Maybe check him out as well. Good luck bro I wish you the best in reaching your goals
Thanks for the effort
Thanks for this!
Body wait gain and muscle gain tips ❤️
Egg whites:1 cup 26 grams
Canned fish:1 packet 34 grams
Protein powder
Beff jerky:1 portion 40 gram
Rottesery chicken 40 grams
Dely meat:12 grams per piece
Protein shakes 45 grams per shake
Protein bars 20 grams per bar
Hard boiled egg: 6 grams per egg
Cottage cheese:46 grams of protein per container
Sardines 20 grams per sardine I guess
Your videos are so helpful
Thanks for sharing!
This is bad...you need yolk...better protein in yolk...omg
I’m subscribing because of this video. Great advice.
Great video. Thanks ❤
amazing video! thank you!!!!!
Great video. Thanks
Very enriching video
Lots of good tips
Excellent video! 👍🏼👍🏼👍🏼
Thanks for sharing this Sir
Dude, this is awesome!
Awesome thanks 🎉