January 14, 2025 • 33 mins
In this episode, Jo and vegan/vegetarian coach Christie tackle one of the most common nutrition challenges: eating enough protein. They share personal stories about how increasing protein intake transformed their energy, health, and body composition, and dive into why protein is essential for boosting your metabolism and fat loss.
Jo and Christie also break down the difference between high- and low-protein foods, bust common protein myths, and offer practical hacks for hitting 100 grams of protein daily, no matter your dietary preference. Don't forget to snag our high protein fast food guide - link in the show notes.
00:00 Introduction to the Podcast
00:35 The Life-Changing Magic of Eating More Protein
01:28 Personal Experiences with Protein Intake
04:14 How Protein Boosts Your Metabolism
09:39 Understanding Protein Sources
11:48 Vegan Protein Options
14:12 Common Misconceptions About Protein
18:55 Top Hacks for Eating More Protein
30:34 Conclusion and Additional Resources
Thanks for listening, we hope you enjoyed it.
Grab our FREE fast food guide here.
Book a FREE strategy call here.
Reserve your spot with a Couture Coach: Buy a 1:1 coaching package
Sign up for our FREE newsletter here.
Follow us for more tips, tricks, and support in our private Facebook Group, Boost Your Metabolism After Age 30.
Follow us on Instagram @couture_fitness_coaching
Check at our website and blog.
Grab our free mini course - The REAL Reason you can't lose weight
Want to start boosting your metabolism today? Buy our $79 DIY, self-paced "Master Your Metabolism" course.
Want customized plan for boosting your metabolism? Learn more about our 1:1 coaching
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hello, everyone.
(00:01):
It's Joe.
Welcome to the boostermetabolism after age 30 podcast.
So today our podcast is going tobe very tactical, and we're
going to talk all about how toeat 100 grams of protein or more
in a day.
That is one of our missions hereat couture coaching is to get
every woman eating at least 100grams of protein a day.
(00:21):
Many women are eating much belowthat.
And 100 grams of protein a dayis a minimum.
Today I have Christy, our veganvegetarian coach on with me
because if she can eat a hundredgrams of protein a day, As a
vegan, anyone can.
I want to first talk about thelife changing magic of eating
more protein.
I often tell people that eatingmore protein was one of the most
(00:44):
life changing, quality enhancersof my life.
Christy, did eating more proteinchange your life?
Absolutely.
For me, Just the amount offullness I had in my stomach.
I was satisfied when I ate.
I could feel more energy.
All of that kind of shifted whenI started eating more protein.
(01:07):
And the only reason I startedeating more protein is really
just joining the program.
I never.
thought about it really, andnever considered I, I knew it
was important, but I nevertracked or made any sort of
goals around actually eating acertain amount of protein.
And so it was a new concept forme and truly was life changing
in so many ways.
(01:28):
Do you have any idea how muchyou were eating before you
started tracking and workingwith us?
I think probably I mean therewere some days that were better
than others But I think honestlyprobably 30 30 or 40 grams maybe
a day I would say that's maybeless some days.
Yeah.
A lot of women, are eatingprobably somewhere between 40
(01:50):
and 60 grams of protein on agood day.
If you think about 100 grams,you more than doubled your
protein intake by eating thatmuch protein.
How much protein do you eat?
A day now, do you just stick atthe 100 grams, or do you try to
go higher than that?
So I actually have done the 100grams for a long time now, and
(02:12):
I'm now recently trying to mygoal is 120.
And then I'd like to step it upand I'd like to get to a little
higher than that.
But right now we're at 120.
Okay, excellent.
Good job.
So a little bit about how eatingmore protein changed my life.
So looking back, I really feellike I have battled blood sugar
regulation issues my entirelife.
(02:34):
I didn't realize that was goingon at the time, but I remember
as early as middle school orhigh school, my blood sugar
crashing mid morning, I wouldeat the typical like bowl of
cereal for breakfast and thenjust my blood sugar would
plummet by the middle of themorning and then I would spend
the rest of the day recoveringfrom that blood sugar crash and
(02:55):
it was so normal to me that Ididn't realize how terrible that
crash was making me feel.
I first started eating moreprotein when I worked with my
first bodybuilding coach.
That's where I really got up tothat 100 grams a day level.
And probably more throughoutthat period.
That's less than I eat now.
I aim for around 140 or 150grams of protein a day.
(03:17):
And I just, Could not believe itwhen those morning blood sugar
crashes went away and I hadquality sustained energy
throughout the day.
For me, it was just, I felt somuch better the few times that I
can remember in the recent pastwhere I've had a blood sugar
issue is because we've beentraveling or something has
gotten off with my diet and if Idon't get enough good quality
(03:40):
protein in the morning I mighthave a blood sugar issue, and it
just makes me feel terrible.
It literally takes the entirerest of the day for me to
recover from my blood sugarplummeting.
And for me, it is all directlyrelated to how much protein I
eat.
So that's how it's changed mylife.
I will never go back because Ifeel so much better now.
(04:02):
That's not to even mention howeating more protein tightened up
my body.
Make my skin look better andregulated so many other things
in my life.
So like I said, I will never goback to a low protein lifestyle.
That's for sure.
So let's talk now about howeating more protein boosts your
metabolism.
So maybe we can persuade you.
With this, these facts to eatmore protein, if what Christie
(04:24):
and I just discussed wasn'tpersuasive enough.
And so again, when we talk aboutmetabolism, we're not talking
about anything else other thanyour body burning more calories
on a regular basis.
So number 1, protein is thebuilding material of your body.
So it's the building material ofmuscle and really the rest of
your body.
It is a necessary macronutrientfor survival, but especially for
(04:47):
building muscle.
The more protein that you'reeating, the more muscle you're
probably going to have and keepon your body and muscle burns
more calories than fat or otherbody tissues.
Eating more protein directlyrelates to having more muscle on
your body.
Now, you need to do a few otherthings to stimulate that muscle
growth.
But for sure, not eating enoughprotein can cause your muscle to
(05:09):
waste away.
Again, this is just a factor ofprotein supports muscle and
muscle growth.
So the more protein you eat, themore muscle you're going to have
on your body, the more caloriesyou're going to burn at rest.
Another reason that proteinboosts your metabolism is that
it has the highest thermogeniceffect of all macronutrients.
(05:30):
So what that means is, Any foodthat you eat requires a certain
amount of energy for your bodyto process that food and 20 to
25 percent of calories andprotein are expended to just
process and digest andsynthesize the protein.
So that means if you eat aprotein source.
That has 100 calories, 20, 20,20 to 25 of those calories will
(05:55):
be expended just to process thatprotein.
When you compare this to othermacronutrients, about 8 percent
of carbs are used to process thecarbs.
So that means if you eat 100calories of carbs, 8 calories of
those.
100 calories are going to beused to digest and process those
carbs and fats are much lower.
(06:16):
So about 4 percent of thecalories from fat are used to
process carbs.
So if you eat a hundred caloriesworth of fat, only four calories
of those 100 calories are goingto be used to process fat.
This is just to say all caloriesare not created equal, and if
you just swapped, some of yourcarbs and fat calories for
protein, you're going to burnmore calories just by making
(06:38):
that swap.
Now, this probably isn't goingto be enough to burn an extra
pound a day or something, but itdoes all add up and so it just
helps, I think, understand whyprotein is so different from
other macronutrients.
Okay, and then the 3rd reason Idon't have a lot of science
behind this.
(06:58):
This is a relatively newdiscovery about protein.
And so researchers havediscovered that protein is like
a fat burning supplement.
There's new research out thatsuggests that beyond building
more muscle and the thermogenicimpact of protein has other fat
burning properties.
And scientists aren't exactlysure the exact mechanism of why
(07:20):
this is, but in studies wherethey took 2 groups of women who
were they were able to equateeverything like their
conditioning level, how muchthey were exercising, they
equated the calories they wereeating between the 2 groups.
1 group, they jumped theirprotein intake up probably
(07:40):
similar to what Christine and Ijust discussed from 40 grams to
100 grams a day.
I don't know exactly how muchprotein they were eating.
The other they kept again, thecalories between the 2 groups
equated, but the other group,they just gave them what I'm
going to say, the standardAmerican woman eats and protein
and the group who got moreprotein burned significantly
more body fat than the othergroup.
(08:02):
So this sort of fat burningimpact tended to only happen
with women who had been vastlyunder eating protein.
When they first began eatingmore protein.
So someone like me, who isalready eating 150 grams of
protein, I may not see the sameresults if I bump my protein
intake up to 200 grams a day.
(08:23):
But nonetheless, these arepretty persuasive results.
And again, they think that this.
Has to do with something beyondjust, really the study wasn't
long enough that I think thatprobably these women can see
much muscle building or musclepreservation.
And like I said, the thermogeniceffect isn't that great that it
would account for thedifferences in 2 groups.
(08:45):
So they really do think thatthere's some mechanism in
protein that it's almost like afat burner.
And I know we're all looking fora magical fat burner.
And so protein and muscle arethe two, two places that they
found it.
So that's just another reason toeat more protein or eat enough
protein.
So those are the metabolicimpacts of eating more protein.
And there are all sorts of otherbenefits that don't necessarily
(09:08):
really.
To your metabolism that makeprotein, a great thing to eat.
As Christy mentioned, it's verysatiating compared to other
food.
It's very stabilizing to yourblood sugar.
It will make you less hungry andeat less overall.
It will make your skin tighter.
So all sorts of benefits toeating protein that don't really
(09:29):
necessarily directly relate tomaking your body burn more
calories.
Anything that I missed Christy?
No, I think that that covers itall.
Okay, so now let's talk aboutwhat protein is.
This is probably obvious, but Ijust thought that it would be
good to do a real brief primeron what protein is.
That, that's a question that hassurprised me from time to time,
(09:53):
And I'm gonna cover some animalbased protein sources.
And then Christie, as our veganis going to cover some pre vegan
protein sources.
The all of protein sources, I'mgoing to talk about our animal
base.
They are animal byproducts.
So any sort of animal meat, likebeef, chicken, turkey is
protein.
You're basically eating themuscle and tissue of another
(10:14):
animal.
It's the most bio identical toour.
Tissue is human.
So that's going to be proteinegg whites.
The egg yolk is more fat thanprotein.
It's still really good for you.
But in terms of in an egg, whatcomprises the protein, it's
mostly the egg white.
And then the dairy complex.
has also has a lot of proteinproducts.
(10:34):
So way that comes from dairy isis protein.
And this is often what they willseparate out of dairy and make
into protein shakes or proteinpowders or put into protein
bars.
So way is a very pure proteinsource coming from dairy.
Casein is another part of thedairy protein.
(10:56):
It is a slower burning proteinthan whey and it, you can find
it in things like cottagecheese.
If you've ever, I know if I eatcottage cheese in the morning, I
will not be hungry for hours andbecause it's full of that casein
protein, that is a slowerburning protein than whey.
A lot of bodybuilders will eatCain at night.
(11:17):
So that they have a slutty, asteady supply of protein
throughout the night.
And then there are also proteinpowders that are made of Cain or
Whey Cain Blend.
Of course yogurt comes fromdairy.
That's a great source ofprotein.
Greek yogurt specifically has ahigher protein content and then
low fat cheeses.
Things like string cheese thelower fat cheeses are going to
(11:38):
be higher in protein than like areal fatty cheese.
So that's another source ofprotein coming from dairy.
Christy, what are some veganoptions?
So some great vegan options arereally centered around the
soybean and wheat gluten.
So while there is protein ineverything, even broccoli,
(11:58):
obviously you want a morecondensed source of higher
protein.
And using non animal sources,we're looking at something like
seitan, which is actually madefrom wheat gluten.
So if you're gluten free, thatwouldn't be a great option for
you.
But if you're not it has awonderful protein.
And macro profile overall.
And so that can come indifferent forms, whether it is
(12:21):
in, they have tofurkey delislices, or you can get field
roast frankfurters, or you canget all, or you can make it
yourself.
Seitan's super easy to make athome, and you can make a big
loaf of it.
It has a meaty texture and it'ssuper delicious.
And you can you can flavor itand so many really delicious
flavor profiles.
(12:42):
And then you have your tempatetofu, soy milk and at a mommy.
So those all come from soybeansand are just processed
differently.
Obviously, you have at a mommy,which is your whole soybean.
And then tempeh is, it's also ina pretty whole form there.
Tempeh makes excellent you cangrill it.
(13:03):
You can just steam it and it'sexcellent salads.
And then you have tofu, which isa little more processed than
tempeh, but excellent source ofprotein as well as calcium and
other vitamins.
and then soy milk, which is outof all your non dairy milks,
unless it's fortified withsomething like a pea protein,
soy milk is going to have yourbest nutrition profile, and have
(13:25):
a great deal of protein in it.
Also there are fortifiedproducts that are that are great
vegan sources.
There's several Brands of veganyogurt that use it's more of a
Greek yogurt type texture and ituses typically pea protein or
pea protein isolate or legumeprotein in order to up the
(13:46):
profile so that you can get 17to 22 grams of protein.
per serving of yogurt.
And then there's, of course, thepowders.
So you can, just like you havethe whey powders, there's also
soy powders and protein, soyprotein powders and pea protein
powders.
I know the one I use is a blendof some various sources of
(14:09):
protein.
Nice.
Okay.
Let's talk about things that arenot protein that are maybe
commonly thought of as protein.
And I think this is where maybethings get confusing as to what
protein is or isn't so nuts andnut butters are not really a
great protein source.
They do have protein, butthey're more fat than protein.
(14:32):
And you have to just eat a tonof fat calories to get the
protein you need from nuts andnut butters, beans or legumes by
themselves.
We're not hitting on legumes.
They're very healthy for you.
They contain a ton of fiber, butthey are more carb than protein
and Christine, my right to get afull protein serving from beans.
(14:54):
You have to eat them with rice,like rice and beans make a
complete protein.
So that used to be the way theythink about it and they don't so
much anymore.
Think about it being a completeprotein.
Mainly because people are often,it doesn't have to be consumed
in the same meal and people areoften consuming the other things
they need throughout the day.
So they don't necessarily thinkof it that way, but I think.
Rice and beans are delicioustogether.
(15:15):
So I, I do enjoy that.
And then fatty cheeses.
Like I mentioned, if you'regoing for protein from your
cheese, you're going to want toeat or you're going to want to
look for a a lower fat cheesebecause the fattier the cheese,
the more the cheese is comprisedof fat and protein and then many
granola and other foods that arelabeled as high protein.
(15:35):
Now we're going to tell you howto know if a food is high
protein and how you do that,because that's a marketing
gimmick right now.
You walk through the grocerystore, there's lots of stuff
labeled as high protein, but howyou know if a food is really
high protein is so you want totake the number of grams of
protein in a food.
So look at the nutrition label.
So let's say a food has 10 gramsof protein.
(15:57):
You add a zero to that ormultiply it by 10.
That gives you 100.
And then you compare that to thetotal number of calories in the
food.
If you're eating somethingthat's 100 calories and has 10
grams of protein, and you again,you add that zero to the protein
amount, 100 equals 100.
That you're getting a goodamount of protein for for that
(16:18):
food so that I would considerthat a high calorie food.
If that protein number, when youadd a zero to it is less than
the total number of calories inwhatever you're eating, that's
not really going to be what Iwould consider a high protein
food.
It just means that more of thecalories from that food are
coming from fats and carbs thanprotein.
(16:39):
Not all of your foods need to behigh protein but it's how you
can avoid the gimmick ofsomething being labeled high
protein when it really is.
doesn't have that much proteinand can make you smarter about
how you're reading nutritionlabels.
So I'm going to give an examplehere.
Again, we said earlier that nutsand nut butters are not really a
high protein food.
So a, I believe a tablespoon ofa nut butter equals 190 calories
(17:04):
or a serving.
This is what I found on the backof a peanut butter label.
So a serving of.
Peanut butter is 190 calories.
It has seven grams of protein,16 grams of fat, and eight grams
of carbs.
So when I take that, seven times10 or add is zero to the seven,
that's 70, that number ofprotein is 70, and the total
(17:25):
calories in the peanut butter is190 calories.
So this is not a high proteinfood.
Most of the calories coming fromthis are coming from fat, which
again, isn't bad.
It's just not what I would go toif I was trying to hit my
protein goals.
I know for my son, who is afootball player.
It's what they feed them to makethem big.
(17:45):
Not big in a muscle way, but howto put weight on them.
So lots of peanut butter andjelly sandwiches.
That's an example of peanutbutter.
And then I looked at anotherfood which is the dried and a
mommy.
I don't know what you call them.
Christie just dried out ofmommy.
Yeah they're very good.
They're salted.
You can get them in differentflavors.
I found them at Costco and soit's very good.
(18:07):
Yeah, they're very portable.
I would call it a very portableprotein source.
So a serving of those, which Ithink is a third of a cup is 130
calories, and it has 14 grams ofprotein per serving.
So if you add a zero to thatprotein number, it gives you 140
calories per serving.
That's higher than 130.
So most of the calories fromthis food are coming from
(18:29):
protein.
So that's a great proteinbargain.
I would say if you can get, ifthe protein, when you add a zero
is higher than the calories inthe food source, then you're
really hitting the proteinlottery.
If you're having trouble hittingyour protein goal, you might
just look to incorporate somevery high protein food sources
in your, nutrition.
(18:50):
So that, that's a hack for howyou can tell if something is
high protein.
So now we're going to get verytactical and very practical and
talk about our top three hacksfor eating more protein.
What I will say is you don't eatmore protein by accident.
You have to be very intentional.
No one accidentally eats ahundred grams of protein a day.
You can accidentally eat a tonof carbs and fats, but protein
(19:13):
doesn't really look like Or worklike that.
If you're eating out a lot, itis a more expensive than carbs
or fats.
So it's not in a lot of preparedfoods.
I doubt that most restaurantshave a higher margin on their
protein.
They're going to fill your plateup with, Cheap carbs or cheap
fats.
So if you're eating out a lot,it may be a little bit more, you
might have to be even moreintentional about hitting your
(19:35):
protein goals.
And then also with most proteinis not shelf stable or
immediately edible.
It requires refrigeration ofsome sort and some sort of
preparation.
So that's just another reasonit's harder to eat more protein.
And.
If you're just talking abouttaste, maybe not as enticing as
carbs and fats some people mightargue with you.
(19:55):
I think if once you get used toeating protein, you will prefer
it maybe over other foodsbecause you know how you're
going to feel after you eat andit's going to feel good.
Much better than loading on upon a bunch of carbs and fats.
Your energy is just going to beway, way different.
So after time, you may crave theprotein.
I know that I do if I'm notgetting enough, but immediately,
(20:16):
probably carbs and fats are alittle more enticing.
So here are my 3 hacks.
Number 1, front load yourprotein.
So I like to start my day outwith at least 50 grams of
protein.
You might be thinking how in theworld does she does this?
So one thing that I incorporatemost mornings And if not in the
morning, later in the day issome sort of protein coffee or
(20:38):
an ice protein chai latte.
And so what I usually do is takea pre made protein shake, like a
fair life or premier protein andmix it up with my morning coffee
or my morning tea in some way.
So I'm drinking it, it goes downvery quickly.
And so that's usually 30 gramsdown, and then I usually have
some sort of breakfast bake orsomething that I eat with that
(20:58):
coffee.
That contains egg whites,chicken or turkey sausage, and
also some carbs.
So I eat a regular breakfast andthen I have that protein coffee
and that's how I hit 50 grams inthe morning.
And it really makes it easier tohit my protein by the end of the
day if I'm starting out withthat much protein.
Not to mention, I feel prettyamazing throughout the day, have
(21:20):
less cravings throughout theday, and just feel pretty good.
Pretty satiated starting out theday.
My second hack is make proteinthe star of every meal and
snack.
So when you are building a mealor you're getting a snack
together, always ask yourself,where's the protein?
Like the old lady in the oldWendy's commercials, where's the
beef?
(21:41):
I always think of her when Ithink, where's the protein?
So you want to build your mealsand your plates around protein.
So let's say a typical mealmight be your, you make pasta
for dinner, make pasta the sidedish and make sure you've got
like a grilled piece of chickenor maybe one of the vegan
protein sources that Christymentioned really as a star of
the show and make pasta more ofthe side and just your serving
(22:04):
of carbs than the main meal.
Course of the meal, if I weremaking like a pasta dish with
protein, I would double theprotein just so that it
outweighs the carbs.
And then every snack every timeyou eat, if you're eating 3, 4
times a day.
You have to have a lot ofprotein in each of those meals
to hit that 100 gram target.
(22:25):
Or if you're eating more thanthat if you think about it, if
you divide the number of timesyou eat by the grams of protein
you're eating, you're going tohave to include it in every time
you eat.
And then in terms, my, my 3rdhack is fortify.
So I'm also always looking forways I can sneak it in.
So that might be adding eggwhites to things like I cook my
(22:47):
oatmeal with egg whites.
I talk a lot about that anywherethat I can throw egg whites in.
I do and baked goods.
If it asks for eggs, I usuallyreplace with egg whites.
because it's a higher proteincontent.
Cottage cheese is another thingI like to sneak into things.
I, for cheese sauces mac andcheese, my kids like mac and
cheese.
So if I'm going to make a, likea baked mac and cheese, I make
(23:10):
my cheese sauce with Like pureedcottage cheese.
And if they are not on to me, Iwill use the protein fortified
pasta.
So I just sneak it everywhere.
I can I use bone broth and soupsrather than just chicken broth
or chicken stock.
It has a lot more protein bonebroth does than just regular
chicken stock.
So again, anywhere I can boostthat protein content, I do.
(23:33):
And.
And by doing that, you canreally add, I don't know, a
whole serving or so to yourdaily allotment, if you just
sneak a little bit in at eachmeal.
So those are my top three hacks.
And I would say my top proteinsources that I eat every day are
some sort of protein shake.
And I try to limit that to one aday egg whites, and then I would
say meat like turkey, leanground beef and chicken.
(23:55):
So those are really my topprotein sources.
But Christy is going to sharenow her hacks as a vegan.
I'm sure the, what she's eatingis very different for me but how
she hits her protein goals andsome of her favorite protein
sources.
Yeah.
In many ways, the hacks that youhave are very similar to the
hacks that I have.
It's just different componentsgetting there.
(24:17):
I also try and front load myprotein as much as I can in the
morning and whether that's Aprotein shake.
I usually will add more than theprotein shakes.
I've been using the powdersaren't super chalky or powdery.
And so I will add more.
Scoops than a serving.
So I have a really high proteinshake in the morning.
(24:38):
And then 1 of my favoriteprotein sources, which is field
roast frankfurters and sausages.
I will, heat 1 of those up or atofu scramble type thing, which
I'll get into a little moredetail on those.
in just a moment, but I'd reallytry and make sure that first
meal of the day is very proteinheavy.
And then again, that four tofive, four to five, four to five
(25:00):
is such a key because it isreally easy, especially as a
vegan to eat things that havejust very minimal protein.
So just trying to add it in whenit's necessary or when it's.
when it's easy.
Those roasted edamames are a hitin our house.
Also we use just regular steamededamame and that does amazing.
(25:20):
You can add tons of protein toeven like a salad that you may
be having seitan on.
And just anything I can addedamame to, I literally Add it
to whether it's a pasta dish,Asian inspired dish, what you
name it, it fits well in there.
And we just snack on them.
So they make a really goodsnack.
Also, if I'm using anything, butlike a pasta dish, definitely
(25:42):
using the protein pastas andthen A lot of cream sauces, I
use silken tofu, and now silkentofu tends to be a little less
protein than, excuse me, thanlike a a very firm tofu, but you
can whip it up in the blenderand replace it for a cream and
(26:04):
and put some tomatoes and makeit like a tomato cream sauce
that has quite a bit of protein,vastly more.
Then just a regular tomato saucehas and then if you're pairing
that with the seitan and thenthe protein pasta, you're having
a really amazing and someveggies are having a really
amazing meal.
So I think those hacks.
Definitely apply to whetheryou're eating animal protein or
(26:25):
not.
It's just sneaking it in whenyou can.
And again, Beal Roast sausagesand frankfurters are a great way
to get in your protein.
They are seitan and they packabout, depending on the variety,
you get 20 to 25 grams ofprotein per link.
And and the calories itdefinitely fits the protein
formula because they're around200 calories per link.
(26:45):
So you can have a couple ofthose with a meal with some
veggies and it's super easy.
Tofu scramble is reallysomething that we rely on a lot
in our home using extra firmtofu because that gets you the
most almost has an egg likeconsistency if you crumble it up
and put it on toast But theextra firm has the best texture
for that.
(27:06):
It also is the highest inprotein and trader joe's even
has a high protein tofu.
That really is just like a superextra firm.
So I like to mix that up withsome tomatoes, some turmeric.
There's like a black salt thatyou can get that has a little
bit of a sulfury.
Kind of flavor to it.
(27:27):
So it makes it feel more eggy ortaste more eggy.
Put that grill that alltogether, throw it on a couple
pieces of sourdough, and that'sa delicious I use that for
lunch, breakfast, whenever.
And then another great way toget protein as a vegan is this
ingredient called TVP.
And so it's actually texturedvegetable protein.
(27:48):
It is also from soy, but it hasgreat Kind of a great feel to it
and is awesome in it has noflavor to it on its own.
It's whatever you put it with.
So I put it in chili.
I put it in pasta sauce.
I put it in.
I even put it in oatmeal becauseit mixes well with that and has
a similar bite to the to it thatthe oatmeal, like the, oh, what
(28:11):
is the oatmeal?
The steel cut oats.
If you have that with the TBP,you can add a ton of protein and
and still have your oatmeal inthe morning.
So it's just a great way tosneak it into things.
Awesome.
Those are great tips.
And so if someone is is like interms of the dairy alternative
milks, which is the highestprotein content, is it the soy
(28:32):
milk?
Yes.
Now there's a brand calledripple that is a pea milk.
And it is made from, it is, it'smade from pre pea protein.
And so I believe that it has alittle bit, maybe a little bit
more protein in it, but It isalso vastly more expensive and I
believe has higher calories anddoesn't have the calcium and all
(28:53):
the other things that soynaturally has in it.
In my opinion, the nutritionprofile of soy milk is by far
the best.
Okay, excellent.
And I've noticed that there area lot of like cereals and other
things coming out that are madeout of pea protein.
That, that would also be to mythinking, like a way to fortify
your protein intake.
Yeah, they haven't had a lot ofthings.
(29:15):
I actually just am experimentingwith one at that.
I got from Costco.
That is Oh, I forgot what it wascalled, but it's like a, you get
a bowl of cereal.
It tastes like fruit loops.
And it's eight grams.
It's called magic something, Ithink, or yeah, I think magic
spoon is one of the new proteincereals out there.
And then Catalina crunch ispretty good too.
(29:36):
And yes, those are both peaproteins, I believe.
And those I think of as if Iwant something sweet, like a
sweet treat, I'll have a littlebowl of a cereal.
It kind of satisfies that plusthe, it is a manageable.
Cool.
Like I'm getting a little bit ofprotein.
I think the cereal I have has 8grams per serving, which isn't
like an amazing amount, but it'sbetter than a lot of things that
(29:56):
one could eat.
So right.
Yeah.
So I think the key takeaway fromboth of us is we are not getting
the majority of our protein fromthings like protein bars or
protein waffles.
A lot of the stuff that ismarketed as, high protein, not
that it's bad, but we're gettingour protein really from real
food forces as much as we can.
(30:19):
Yeah.
Yeah.
Non marketed, protein fortifiedfood.
You can definitely hit yourprotein targets without having
to pay a bunch of extra moneyfor something that's marketed or
labeled high protein.
Once you learn to realize what ahigh protein food is.
Okay.
Those are great tips.
And so hopefully all of thosetips helped you learn how you
(30:39):
can eat a hundred grams ofprotein.
A day we do have some otherpodcasts from our library of
podcasts that also delve on thistopic.
We have our macros podcast.
That's just all about thedifferent macronutrients and
then Christy and I recorded apodcast earlier this year about
being a vegan and eating enoughprotein.
(31:01):
If this topic interests,definitely check out those
podcasts.
And then the last thing that wewanted to tell you about is we
know that, life happens andoftentimes we are having to hit
a fast food restaurant or eatout from time to time.
And like I said.
Sometimes it's hard to knowwhich menu items have a lot of
(31:22):
protein.
So we have put together a fastfood guide that has a lot of
different popular restaurantsand options there that are high
protein.
So there is a link to that inthe show notes.
If you want to get that guide,definitely check out that link
and We will send you that guideand you can just keep that with
(31:43):
you and take it with you as yougo to Starbucks, Chick fil a,
all the popular restaurants.
So make sure you grab that.
Okay.
I think that's all that we havefor you today.
Have a great day.
Thank you.
Hello, everyone.
(00:01):
It's Joe.
Welcome to the boostermetabolism after age 30 podcast.
So today our podcast is going tobe very tactical, and we're
going to talk all about how toeat 100 grams of protein or more
in a day.
That is one of our missions hereat couture coaching is to get
every woman eating at least 100grams of protein a day.
(00:21):
Many women are eating much belowthat.
And 100 grams of protein a dayis a minimum.
Today I have Christy, our veganvegetarian coach on with me
because if she can eat a hundredgrams of protein a day, As a
vegan, anyone can.
I want to first talk about thelife changing magic of eating
more protein.
I often tell people that eatingmore protein was one of the most
(00:44):
life changing, quality enhancersof my life.
Christy, did eating more proteinchange your life?
Absolutely.
For me, Just the amount offullness I had in my stomach.
I was satisfied when I ate.
I could feel more energy.
All of that kind of shifted whenI started eating more protein.
(01:07):
And the only reason I startedeating more protein is really
just joining the program.
I never.
thought about it really, andnever considered I, I knew it
was important, but I nevertracked or made any sort of
goals around actually eating acertain amount of protein.
And so it was a new concept forme and truly was life changing
in so many ways.
(01:28):
Do you have any idea how muchyou were eating before you
started tracking and workingwith us?
I think probably I mean therewere some days that were better
than others But I think honestlyprobably 30 30 or 40 grams maybe
a day I would say that's maybeless some days.
Yeah.
A lot of women, are eatingprobably somewhere between 40
(01:50):
and 60 grams of protein on agood day.
If you think about 100 grams,you more than doubled your
protein intake by eating thatmuch protein.
How much protein do you eat?
A day now, do you just stick atthe 100 grams, or do you try to
go higher than that?
So I actually have done the 100grams for a long time now, and
(02:12):
I'm now recently trying to mygoal is 120.
And then I'd like to step it upand I'd like to get to a little
higher than that.
But right now we're at 120.
Okay, excellent.
Good job.
So a little bit about how eatingmore protein changed my life.
So looking back, I really feellike I have battled blood sugar
regulation issues my entirelife.
(02:34):
I didn't realize that was goingon at the time, but I remember
as early as middle school orhigh school, my blood sugar
crashing mid morning, I wouldeat the typical like bowl of
cereal for breakfast and thenjust my blood sugar would
plummet by the middle of themorning and then I would spend
the rest of the day recoveringfrom that blood sugar crash and
(02:55):
it was so normal to me that Ididn't realize how terrible that
crash was making me feel.
I first started eating moreprotein when I worked with my
first bodybuilding coach.
That's where I really got up tothat 100 grams a day level.
And probably more throughoutthat period.
That's less than I eat now.
I aim for around 140 or 150grams of protein a day.
(03:17):
And I just, Could not believe itwhen those morning blood sugar
crashes went away and I hadquality sustained energy
throughout the day.
For me, it was just, I felt somuch better the few times that I
can remember in the recent pastwhere I've had a blood sugar
issue is because we've beentraveling or something has
gotten off with my diet and if Idon't get enough good quality
(03:40):
protein in the morning I mighthave a blood sugar issue, and it
just makes me feel terrible.
It literally takes the entirerest of the day for me to
recover from my blood sugarplummeting.
And for me, it is all directlyrelated to how much protein I
eat.
So that's how it's changed mylife.
I will never go back because Ifeel so much better now.
(04:02):
That's not to even mention howeating more protein tightened up
my body.
Make my skin look better andregulated so many other things
in my life.
So like I said, I will never goback to a low protein lifestyle.
That's for sure.
So let's talk now about howeating more protein boosts your
metabolism.
So maybe we can persuade you.
With this, these facts to eatmore protein, if what Christie
(04:24):
and I just discussed wasn'tpersuasive enough.
And so again, when we talk aboutmetabolism, we're not talking
about anything else other thanyour body burning more calories
on a regular basis.
So number 1, protein is thebuilding material of your body.
So it's the building material ofmuscle and really the rest of
your body.
It is a necessary macronutrientfor survival, but especially for
(04:47):
building muscle.
The more protein that you'reeating, the more muscle you're
probably going to have and keepon your body and muscle burns
more calories than fat or otherbody tissues.
Eating more protein directlyrelates to having more muscle on
your body.
Now, you need to do a few otherthings to stimulate that muscle
growth.
But for sure, not eating enoughprotein can cause your muscle to
(05:09):
waste away.
Again, this is just a factor ofprotein supports muscle and
muscle growth.
So the more protein you eat, themore muscle you're going to have
on your body, the more caloriesyou're going to burn at rest.
Another reason that proteinboosts your metabolism is that
it has the highest thermogeniceffect of all macronutrients.
(05:30):
So what that means is, Any foodthat you eat requires a certain
amount of energy for your bodyto process that food and 20 to
25 percent of calories andprotein are expended to just
process and digest andsynthesize the protein.
So that means if you eat aprotein source.
That has 100 calories, 20, 20,20 to 25 of those calories will
(05:55):
be expended just to process thatprotein.
When you compare this to othermacronutrients, about 8 percent
of carbs are used to process thecarbs.
So that means if you eat 100calories of carbs, 8 calories of
those.
100 calories are going to beused to digest and process those
carbs and fats are much lower.
(06:16):
So about 4 percent of thecalories from fat are used to
process carbs.
So if you eat a hundred caloriesworth of fat, only four calories
of those 100 calories are goingto be used to process fat.
This is just to say all caloriesare not created equal, and if
you just swapped, some of yourcarbs and fat calories for
protein, you're going to burnmore calories just by making
(06:38):
that swap.
Now, this probably isn't goingto be enough to burn an extra
pound a day or something, but itdoes all add up and so it just
helps, I think, understand whyprotein is so different from
other macronutrients.
Okay, and then the 3rd reason Idon't have a lot of science
behind this.
(06:58):
This is a relatively newdiscovery about protein.
And so researchers havediscovered that protein is like
a fat burning supplement.
There's new research out thatsuggests that beyond building
more muscle and the thermogenicimpact of protein has other fat
burning properties.
And scientists aren't exactlysure the exact mechanism of why
(07:20):
this is, but in studies wherethey took 2 groups of women who
were they were able to equateeverything like their
conditioning level, how muchthey were exercising, they
equated the calories they wereeating between the 2 groups.
1 group, they jumped theirprotein intake up probably
(07:40):
similar to what Christine and Ijust discussed from 40 grams to
100 grams a day.
I don't know exactly how muchprotein they were eating.
The other they kept again, thecalories between the 2 groups
equated, but the other group,they just gave them what I'm
going to say, the standardAmerican woman eats and protein
and the group who got moreprotein burned significantly
more body fat than the othergroup.
(08:02):
So this sort of fat burningimpact tended to only happen
with women who had been vastlyunder eating protein.
When they first began eatingmore protein.
So someone like me, who isalready eating 150 grams of
protein, I may not see the sameresults if I bump my protein
intake up to 200 grams a day.
(08:23):
But nonetheless, these arepretty persuasive results.
And again, they think that this.
Has to do with something beyondjust, really the study wasn't
long enough that I think thatprobably these women can see
much muscle building or musclepreservation.
And like I said, the thermogeniceffect isn't that great that it
would account for thedifferences in 2 groups.
(08:45):
So they really do think thatthere's some mechanism in
protein that it's almost like afat burner.
And I know we're all looking fora magical fat burner.
And so protein and muscle arethe two, two places that they
found it.
So that's just another reason toeat more protein or eat enough
protein.
So those are the metabolicimpacts of eating more protein.
And there are all sorts of otherbenefits that don't necessarily
(09:08):
really.
To your metabolism that makeprotein, a great thing to eat.
As Christy mentioned, it's verysatiating compared to other
food.
It's very stabilizing to yourblood sugar.
It will make you less hungry andeat less overall.
It will make your skin tighter.
So all sorts of benefits toeating protein that don't really
(09:29):
necessarily directly relate tomaking your body burn more
calories.
Anything that I missed Christy?
No, I think that that covers itall.
Okay, so now let's talk aboutwhat protein is.
This is probably obvious, but Ijust thought that it would be
good to do a real brief primeron what protein is.
That, that's a question that hassurprised me from time to time,
(09:53):
And I'm gonna cover some animalbased protein sources.
And then Christie, as our veganis going to cover some pre vegan
protein sources.
The all of protein sources, I'mgoing to talk about our animal
base.
They are animal byproducts.
So any sort of animal meat, likebeef, chicken, turkey is
protein.
You're basically eating themuscle and tissue of another
(10:14):
animal.
It's the most bio identical toour.
Tissue is human.
So that's going to be proteinegg whites.
The egg yolk is more fat thanprotein.
It's still really good for you.
But in terms of in an egg, whatcomprises the protein, it's
mostly the egg white.
And then the dairy complex.
has also has a lot of proteinproducts.
(10:34):
So way that comes from dairy isis protein.
And this is often what they willseparate out of dairy and make
into protein shakes or proteinpowders or put into protein
bars.
So way is a very pure proteinsource coming from dairy.
Casein is another part of thedairy protein.
(10:56):
It is a slower burning proteinthan whey and it, you can find
it in things like cottagecheese.
If you've ever, I know if I eatcottage cheese in the morning, I
will not be hungry for hours andbecause it's full of that casein
protein, that is a slowerburning protein than whey.
A lot of bodybuilders will eatCain at night.
(11:17):
So that they have a slutty, asteady supply of protein
throughout the night.
And then there are also proteinpowders that are made of Cain or
Whey Cain Blend.
Of course yogurt comes fromdairy.
That's a great source ofprotein.
Greek yogurt specifically has ahigher protein content and then
low fat cheeses.
Things like string cheese thelower fat cheeses are going to
(11:38):
be higher in protein than like areal fatty cheese.
So that's another source ofprotein coming from dairy.
Christy, what are some veganoptions?
So some great vegan options arereally centered around the
soybean and wheat gluten.
So while there is protein ineverything, even broccoli,
(11:58):
obviously you want a morecondensed source of higher
protein.
And using non animal sources,we're looking at something like
seitan, which is actually madefrom wheat gluten.
So if you're gluten free, thatwouldn't be a great option for
you.
But if you're not it has awonderful protein.
And macro profile overall.
And so that can come indifferent forms, whether it is
(12:21):
in, they have tofurkey delislices, or you can get field
roast frankfurters, or you canget all, or you can make it
yourself.
Seitan's super easy to make athome, and you can make a big
loaf of it.
It has a meaty texture and it'ssuper delicious.
And you can you can flavor itand so many really delicious
flavor profiles.
(12:42):
And then you have your tempatetofu, soy milk and at a mommy.
So those all come from soybeansand are just processed
differently.
Obviously, you have at a mommy,which is your whole soybean.
And then tempeh is, it's also ina pretty whole form there.
Tempeh makes excellent you cangrill it.
(13:03):
You can just steam it and it'sexcellent salads.
And then you have tofu, which isa little more processed than
tempeh, but excellent source ofprotein as well as calcium and
other vitamins.
and then soy milk, which is outof all your non dairy milks,
unless it's fortified withsomething like a pea protein,
soy milk is going to have yourbest nutrition profile, and have
(13:25):
a great deal of protein in it.
Also there are fortifiedproducts that are that are great
vegan sources.
There's several Brands of veganyogurt that use it's more of a
Greek yogurt type texture and ituses typically pea protein or
pea protein isolate or legumeprotein in order to up the
(13:46):
profile so that you can get 17to 22 grams of protein.
per serving of yogurt.
And then there's, of course, thepowders.
So you can, just like you havethe whey powders, there's also
soy powders and protein, soyprotein powders and pea protein
powders.
I know the one I use is a blendof some various sources of
(14:09):
protein.
Nice.
Okay.
Let's talk about things that arenot protein that are maybe
commonly thought of as protein.
And I think this is where maybethings get confusing as to what
protein is or isn't so nuts andnut butters are not really a
great protein source.
They do have protein, butthey're more fat than protein.
(14:32):
And you have to just eat a tonof fat calories to get the
protein you need from nuts andnut butters, beans or legumes by
themselves.
We're not hitting on legumes.
They're very healthy for you.
They contain a ton of fiber, butthey are more carb than protein
and Christine, my right to get afull protein serving from beans.
(14:54):
You have to eat them with rice,like rice and beans make a
complete protein.
So that used to be the way theythink about it and they don't so
much anymore.
Think about it being a completeprotein.
Mainly because people are often,it doesn't have to be consumed
in the same meal and people areoften consuming the other things
they need throughout the day.
So they don't necessarily thinkof it that way, but I think.
Rice and beans are delicioustogether.
(15:15):
So I, I do enjoy that.
And then fatty cheeses.
Like I mentioned, if you'regoing for protein from your
cheese, you're going to want toeat or you're going to want to
look for a a lower fat cheesebecause the fattier the cheese,
the more the cheese is comprisedof fat and protein and then many
granola and other foods that arelabeled as high protein.
(15:35):
Now we're going to tell you howto know if a food is high
protein and how you do that,because that's a marketing
gimmick right now.
You walk through the grocerystore, there's lots of stuff
labeled as high protein, but howyou know if a food is really
high protein is so you want totake the number of grams of
protein in a food.
So look at the nutrition label.
So let's say a food has 10 gramsof protein.
(15:57):
You add a zero to that ormultiply it by 10.
That gives you 100.
And then you compare that to thetotal number of calories in the
food.
If you're eating somethingthat's 100 calories and has 10
grams of protein, and you again,you add that zero to the protein
amount, 100 equals 100.
That you're getting a goodamount of protein for for that
(16:18):
food so that I would considerthat a high calorie food.
If that protein number, when youadd a zero to it is less than
the total number of calories inwhatever you're eating, that's
not really going to be what Iwould consider a high protein
food.
It just means that more of thecalories from that food are
coming from fats and carbs thanprotein.
(16:39):
Not all of your foods need to behigh protein but it's how you
can avoid the gimmick ofsomething being labeled high
protein when it really is.
doesn't have that much proteinand can make you smarter about
how you're reading nutritionlabels.
So I'm going to give an examplehere.
Again, we said earlier that nutsand nut butters are not really a
high protein food.
So a, I believe a tablespoon ofa nut butter equals 190 calories
(17:04):
or a serving.
This is what I found on the backof a peanut butter label.
So a serving of.
Peanut butter is 190 calories.
It has seven grams of protein,16 grams of fat, and eight grams
of carbs.
So when I take that, seven times10 or add is zero to the seven,
that's 70, that number ofprotein is 70, and the total
(17:25):
calories in the peanut butter is190 calories.
So this is not a high proteinfood.
Most of the calories coming fromthis are coming from fat, which
again, isn't bad.
It's just not what I would go toif I was trying to hit my
protein goals.
I know for my son, who is afootball player.
It's what they feed them to makethem big.
(17:45):
Not big in a muscle way, but howto put weight on them.
So lots of peanut butter andjelly sandwiches.
That's an example of peanutbutter.
And then I looked at anotherfood which is the dried and a
mommy.
I don't know what you call them.
Christie just dried out ofmommy.
Yeah they're very good.
They're salted.
You can get them in differentflavors.
I found them at Costco and soit's very good.
(18:07):
Yeah, they're very portable.
I would call it a very portableprotein source.
So a serving of those, which Ithink is a third of a cup is 130
calories, and it has 14 grams ofprotein per serving.
So if you add a zero to thatprotein number, it gives you 140
calories per serving.
That's higher than 130.
So most of the calories fromthis food are coming from
(18:29):
protein.
So that's a great proteinbargain.
I would say if you can get, ifthe protein, when you add a zero
is higher than the calories inthe food source, then you're
really hitting the proteinlottery.
If you're having trouble hittingyour protein goal, you might
just look to incorporate somevery high protein food sources
in your, nutrition.
(18:50):
So that, that's a hack for howyou can tell if something is
high protein.
So now we're going to get verytactical and very practical and
talk about our top three hacksfor eating more protein.
What I will say is you don't eatmore protein by accident.
You have to be very intentional.
No one accidentally eats ahundred grams of protein a day.
You can accidentally eat a tonof carbs and fats, but protein
(19:13):
doesn't really look like Or worklike that.
If you're eating out a lot, itis a more expensive than carbs
or fats.
So it's not in a lot of preparedfoods.
I doubt that most restaurantshave a higher margin on their
protein.
They're going to fill your plateup with, Cheap carbs or cheap
fats.
So if you're eating out a lot,it may be a little bit more, you
might have to be even moreintentional about hitting your
(19:35):
protein goals.
And then also with most proteinis not shelf stable or
immediately edible.
It requires refrigeration ofsome sort and some sort of
preparation.
So that's just another reasonit's harder to eat more protein.
And.
If you're just talking abouttaste, maybe not as enticing as
carbs and fats some people mightargue with you.
(19:55):
I think if once you get used toeating protein, you will prefer
it maybe over other foodsbecause you know how you're
going to feel after you eat andit's going to feel good.
Much better than loading on upon a bunch of carbs and fats.
Your energy is just going to beway, way different.
So after time, you may crave theprotein.
I know that I do if I'm notgetting enough, but immediately,
(20:16):
probably carbs and fats are alittle more enticing.
So here are my 3 hacks.
Number 1, front load yourprotein.
So I like to start my day outwith at least 50 grams of
protein.
You might be thinking how in theworld does she does this?
So one thing that I incorporatemost mornings And if not in the
morning, later in the day issome sort of protein coffee or
(20:38):
an ice protein chai latte.
And so what I usually do is takea pre made protein shake, like a
fair life or premier protein andmix it up with my morning coffee
or my morning tea in some way.
So I'm drinking it, it goes downvery quickly.
And so that's usually 30 gramsdown, and then I usually have
some sort of breakfast bake orsomething that I eat with that
(20:58):
coffee.
That contains egg whites,chicken or turkey sausage, and
also some carbs.
So I eat a regular breakfast andthen I have that protein coffee
and that's how I hit 50 grams inthe morning.
And it really makes it easier tohit my protein by the end of the
day if I'm starting out withthat much protein.
Not to mention, I feel prettyamazing throughout the day, have
(21:20):
less cravings throughout theday, and just feel pretty good.
Pretty satiated starting out theday.
My second hack is make proteinthe star of every meal and
snack.
So when you are building a mealor you're getting a snack
together, always ask yourself,where's the protein?
Like the old lady in the oldWendy's commercials, where's the
beef?
(21:41):
I always think of her when Ithink, where's the protein?
So you want to build your mealsand your plates around protein.
So let's say a typical mealmight be your, you make pasta
for dinner, make pasta the sidedish and make sure you've got
like a grilled piece of chickenor maybe one of the vegan
protein sources that Christymentioned really as a star of
the show and make pasta more ofthe side and just your serving
(22:04):
of carbs than the main meal.
Course of the meal, if I weremaking like a pasta dish with
protein, I would double theprotein just so that it
outweighs the carbs.
And then every snack every timeyou eat, if you're eating 3, 4
times a day.
You have to have a lot ofprotein in each of those meals
to hit that 100 gram target.
(22:25):
Or if you're eating more thanthat if you think about it, if
you divide the number of timesyou eat by the grams of protein
you're eating, you're going tohave to include it in every time
you eat.
And then in terms, my, my 3rdhack is fortify.
So I'm also always looking forways I can sneak it in.
So that might be adding eggwhites to things like I cook my
(22:47):
oatmeal with egg whites.
I talk a lot about that anywherethat I can throw egg whites in.
I do and baked goods.
If it asks for eggs, I usuallyreplace with egg whites.
because it's a higher proteincontent.
Cottage cheese is another thingI like to sneak into things.
I, for cheese sauces mac andcheese, my kids like mac and
cheese.
So if I'm going to make a, likea baked mac and cheese, I make
(23:10):
my cheese sauce with Like pureedcottage cheese.
And if they are not on to me, Iwill use the protein fortified
pasta.
So I just sneak it everywhere.
I can I use bone broth and soupsrather than just chicken broth
or chicken stock.
It has a lot more protein bonebroth does than just regular
chicken stock.
So again, anywhere I can boostthat protein content, I do.
(23:33):
And.
And by doing that, you canreally add, I don't know, a
whole serving or so to yourdaily allotment, if you just
sneak a little bit in at eachmeal.
So those are my top three hacks.
And I would say my top proteinsources that I eat every day are
some sort of protein shake.
And I try to limit that to one aday egg whites, and then I would
say meat like turkey, leanground beef and chicken.
(23:55):
So those are really my topprotein sources.
But Christy is going to sharenow her hacks as a vegan.
I'm sure the, what she's eatingis very different for me but how
she hits her protein goals andsome of her favorite protein
sources.
Yeah.
In many ways, the hacks that youhave are very similar to the
hacks that I have.
It's just different componentsgetting there.
(24:17):
I also try and front load myprotein as much as I can in the
morning and whether that's Aprotein shake.
I usually will add more than theprotein shakes.
I've been using the powdersaren't super chalky or powdery.
And so I will add more.
Scoops than a serving.
So I have a really high proteinshake in the morning.
(24:38):
And then 1 of my favoriteprotein sources, which is field
roast frankfurters and sausages.
I will, heat 1 of those up or atofu scramble type thing, which
I'll get into a little moredetail on those.
in just a moment, but I'd reallytry and make sure that first
meal of the day is very proteinheavy.
And then again, that four tofive, four to five, four to five
(25:00):
is such a key because it isreally easy, especially as a
vegan to eat things that havejust very minimal protein.
So just trying to add it in whenit's necessary or when it's.
when it's easy.
Those roasted edamames are a hitin our house.
Also we use just regular steamededamame and that does amazing.
(25:20):
You can add tons of protein toeven like a salad that you may
be having seitan on.
And just anything I can addedamame to, I literally Add it
to whether it's a pasta dish,Asian inspired dish, what you
name it, it fits well in there.
And we just snack on them.
So they make a really goodsnack.
Also, if I'm using anything, butlike a pasta dish, definitely
(25:42):
using the protein pastas andthen A lot of cream sauces, I
use silken tofu, and now silkentofu tends to be a little less
protein than, excuse me, thanlike a a very firm tofu, but you
can whip it up in the blenderand replace it for a cream and
(26:04):
and put some tomatoes and makeit like a tomato cream sauce
that has quite a bit of protein,vastly more.
Then just a regular tomato saucehas and then if you're pairing
that with the seitan and thenthe protein pasta, you're having
a really amazing and someveggies are having a really
amazing meal.
So I think those hacks.
Definitely apply to whetheryou're eating animal protein or
(26:25):
not.
It's just sneaking it in whenyou can.
And again, Beal Roast sausagesand frankfurters are a great way
to get in your protein.
They are seitan and they packabout, depending on the variety,
you get 20 to 25 grams ofprotein per link.
And and the calories itdefinitely fits the protein
formula because they're around200 calories per link.
(26:45):
So you can have a couple ofthose with a meal with some
veggies and it's super easy.
Tofu scramble is reallysomething that we rely on a lot
in our home using extra firmtofu because that gets you the
most almost has an egg likeconsistency if you crumble it up
and put it on toast But theextra firm has the best texture
for that.
(27:06):
It also is the highest inprotein and trader joe's even
has a high protein tofu.
That really is just like a superextra firm.
So I like to mix that up withsome tomatoes, some turmeric.
There's like a black salt thatyou can get that has a little
bit of a sulfury.
Kind of flavor to it.
(27:27):
So it makes it feel more eggy ortaste more eggy.
Put that grill that alltogether, throw it on a couple
pieces of sourdough, and that'sa delicious I use that for
lunch, breakfast, whenever.
And then another great way toget protein as a vegan is this
ingredient called TVP.
And so it's actually texturedvegetable protein.
(27:48):
It is also from soy, but it hasgreat Kind of a great feel to it
and is awesome in it has noflavor to it on its own.
It's whatever you put it with.
So I put it in chili.
I put it in pasta sauce.
I put it in.
I even put it in oatmeal becauseit mixes well with that and has
a similar bite to the to it thatthe oatmeal, like the, oh, what
(28:11):
is the oatmeal?
The steel cut oats.
If you have that with the TBP,you can add a ton of protein and
and still have your oatmeal inthe morning.
So it's just a great way tosneak it into things.
Awesome.
Those are great tips.
And so if someone is is like interms of the dairy alternative
milks, which is the highestprotein content, is it the soy
(28:32):
milk?
Yes.
Now there's a brand calledripple that is a pea milk.
And it is made from, it is, it'smade from pre pea protein.
And so I believe that it has alittle bit, maybe a little bit
more protein in it, but It isalso vastly more expensive and I
believe has higher calories anddoesn't have the calcium and all
(28:53):
the other things that soynaturally has in it.
In my opinion, the nutritionprofile of soy milk is by far
the best.
Okay, excellent.
And I've noticed that there area lot of like cereals and other
things coming out that are madeout of pea protein.
That, that would also be to mythinking, like a way to fortify
your protein intake.
Yeah, they haven't had a lot ofthings.
(29:15):
I actually just am experimentingwith one at that.
I got from Costco.
That is Oh, I forgot what it wascalled, but it's like a, you get
a bowl of cereal.
It tastes like fruit loops.
And it's eight grams.
It's called magic something, Ithink, or yeah, I think magic
spoon is one of the new proteincereals out there.
And then Catalina crunch ispretty good too.
(29:36):
And yes, those are both peaproteins, I believe.
And those I think of as if Iwant something sweet, like a
sweet treat, I'll have a littlebowl of a cereal.
It kind of satisfies that plusthe, it is a manageable.
Cool.
Like I'm getting a little bit ofprotein.
I think the cereal I have has 8grams per serving, which isn't
like an amazing amount, but it'sbetter than a lot of things that
(29:56):
one could eat.
So right.
Yeah.
So I think the key takeaway fromboth of us is we are not getting
the majority of our protein fromthings like protein bars or
protein waffles.
A lot of the stuff that ismarketed as, high protein, not
that it's bad, but we're gettingour protein really from real
food forces as much as we can.
(30:19):
Yeah.
Yeah.
Non marketed, protein fortifiedfood.
You can definitely hit yourprotein targets without having
to pay a bunch of extra moneyfor something that's marketed or
labeled high protein.
Once you learn to realize what ahigh protein food is.
Okay.
Those are great tips.
And so hopefully all of thosetips helped you learn how you
(30:39):
can eat a hundred grams ofprotein.
A day we do have some otherpodcasts from our library of
podcasts that also delve on thistopic.
We have our macros podcast.
That's just all about thedifferent macronutrients and
then Christy and I recorded apodcast earlier this year about
being a vegan and eating enoughprotein.
(31:01):
If this topic interests,definitely check out those
podcasts.
And then the last thing that wewanted to tell you about is we
know that, life happens andoftentimes we are having to hit
a fast food restaurant or eatout from time to time.
And like I said.
Sometimes it's hard to knowwhich menu items have a lot of
(31:22):
protein.
So we have put together a fastfood guide that has a lot of
different popular restaurantsand options there that are high
protein.
So there is a link to that inthe show notes.
If you want to get that guide,definitely check out that link
and We will send you that guideand you can just keep that with
(31:43):
you and take it with you as yougo to Starbucks, Chick fil a,
all the popular restaurants.
So make sure you grab that.
Okay.
I think that's all that we havefor you today.
Have a great day.
Thank you.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!