March 11, 2025 • 9 mins
The list of go-to proteins if you need to add it to your diet. #food #family
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Speaker 1 (00:00):
Welcome to the Murphy Salmon Jodi after the show podcast.
Speaker 2 (00:03):
We're gonna call this one the protein Podcast, and you
will leave this when this is over, you will have
a list of really good protein sources if you're trying
to get more protein into your life. The reason this
is a thing for me is because you know this
Murphy you live with me. I don't eat enough protein.
I mean I would prefer a big salad at night
with almost no protein, and it makes me so happy,
(00:25):
and I crunch on it.
Speaker 1 (00:26):
You need protein. You need protein for mussel, and honestly,
if you eat more protein than you do carb, you're
not likely to keep gain et cetera.
Speaker 3 (00:35):
Way right, I mean, it helps you feel full, It
feels fill you up.
Speaker 2 (00:38):
It takes your body longer to sort of process it
because it's serious, you know what I mean. It's dense
and it makes you feel more full, as does fiber
and things like that. And look, the other day I
had a huge salad for breakfast.
Speaker 3 (00:52):
So I know it sounds weird, but I do that.
Speaker 1 (00:53):
Sometimes breakfast salad.
Speaker 3 (00:55):
Sometimes I do.
Speaker 2 (00:56):
If that's what we have in the fridge, and I'll
throw stuff in a bag and bring it here. It's like,
you know, spinach and cucumber and tomato and mushroom and croutons,
and I'll throw in some chickpeas, which does have some protein.
But I ate a salad here the other morning with
all my favorite stuff and some raspberry balsamic vinaigrette, and
it was so good. And then I looked at the
(01:16):
bowl and I was like, one little handful of chickpeas
is not going to hold me, no, And that was
the only protein for me.
Speaker 1 (01:25):
It's always got to be I have to have something
in the salad. It's got to be chicken. It's got
to be salmon.
Speaker 3 (01:30):
Brave it, you know. So I struggle with gatting enough protein.
And I know that.
Speaker 2 (01:34):
So this is a hot button issue for me, and
we mentioned it in the show. You know, other sources
of protein besides eggs if you don't want to break
the bank right now with what eggs cost. But all
groceries are expensive right now. And Sonia had sent us
the email this morning and you know about chai seeds
protein and this.
Speaker 1 (01:55):
I didn't know that that was protein. I thought it
was fiber.
Speaker 3 (01:57):
Well she said this, and there was a little bit more.
Speaker 2 (02:00):
So I wanted to share that chy seeds are packed
with protein and fiber, helps you feel full, keeps your
regular A little calorie dents two tablespoons is roughly five
grams of protein and a mighty ten grams of fiber,
lots of calcium and omega threes and chry seeds as well.
So she says she throws them in smoothies, in oatmeal,
(02:22):
and in yogurt. And here's what I did not know.
You can soak them overnight to make chi seed pudding
with whatever milk you want, which if you use regular milk,
it has more protein than nut milks.
Speaker 3 (02:34):
We'll get to that. I did a little research.
Speaker 2 (02:36):
And then you can put nut butters and fruit with
them too and make like overnight oats.
Speaker 3 (02:40):
So Chai seeds apparently can do a lot. Now.
Speaker 2 (02:43):
Once years ago, I bought some chy seeds and I
was going to eat some. I had read some article about,
you know, getting more of that. I don't remember what
I was my goal or plan was. And they sat
in the refrigerator because Murphy, I don't know if you
remember them.
Speaker 3 (02:56):
I didn't know what to do with them, like they
were foreign to me.
Speaker 1 (03:00):
Yeah, the only thing I've ever known to do with them,
is you throw them in other thing you're going away?
Do they have to stay in the fringe though they're
a perishable seeds.
Speaker 3 (03:09):
Don't know that either. I just remember them haunting me.
I'd look and open it up and.
Speaker 2 (03:14):
Go, oh, there they are Chai seeds that I bought
that I don't know what to do with, and so
I eventually threw them away. I tried to eat them
in a few things. It was just it's hard to
introduce something new. The longer you've been meeting, you go
to what's normal.
Speaker 1 (03:27):
It seems to me like, you know, throw them in
yogurt or something like that. I don't think they really
have any flavor.
Speaker 3 (03:32):
I don't know. I don't remember.
Speaker 1 (03:33):
Well. I've had them in smoothies and stuff like that before.
I don't recall there being any flavor. It's not like
you're chewing them up.
Speaker 2 (03:38):
Right, But if they would make you feel full, are
they crunchy? Don't remember anyway. So I just want to say, sonya,
thank you. I'm going to try them again based on you.
But if you're joining this podcast right now and you
want more sources of protein, let's do the big obvious few.
Chicken is a great source of protein, it's lean, less calories.
Speaker 3 (03:58):
It's an easy go to for most people.
Speaker 2 (04:00):
Turkey also is not just a Thanksgiving thing, it's also
a very lean meat. Okay, salmon on the list, and
guess what else. Salmon has a ton of good omega threes,
a ton of good tuna is the same. Other things
that are high on the list and foods that are
having a moment right now in.
Speaker 3 (04:19):
The nutrition world because of all that.
Speaker 2 (04:22):
It does, like the power food Greek yogurt a good
amount of protein to keep you full, but also vitamin
D and calcium, which is very important to me. I
do get plenty of that. I just need to add
more protein. Cottage cheese another one that's having a moment.
Speaker 3 (04:38):
We've been there. I like it.
Speaker 2 (04:40):
And if you want to bump up your if you
have a thing of yogurt and it's just a cup
of greek yogurt and you want as much protein as
you would if you were eating a chicken breast, you
can add protein powder to it. And you can buy
like chocolate protein powder that would also flavor it.
Speaker 3 (04:56):
So that's something.
Speaker 1 (04:57):
Yeah, I just wanted to ask you about protein powder.
Do you get every thing you need? From the protein powder.
It's no, you don't supplement.
Speaker 2 (05:03):
Yeah.
Speaker 1 (05:04):
Yeah, and if you look at the labels on any
of those, it tells you it's not a meal supplement.
It's strictly just a protein supplement. So yeah, you know,
it's there's nothing in the world that you can eat that.
That's one thing that satisfies everything, right, exactly.
Speaker 2 (05:17):
Yeah. Unfortunately even with something called a superfood. And I
read that book years ago. There's a book called Superfoods
and I still have it. I kept it, and I
know all the superfoods, you know, it's all it's.
Speaker 3 (05:28):
Like beans and pumpkin and things like that.
Speaker 2 (05:31):
Spinach is on the list, and I try to get
as much of that, but it does have to be
a combination of all those things.
Speaker 3 (05:38):
There's not one you know, pipeye thing. Yeah, part of
a well balanced diet exactly.
Speaker 1 (05:44):
So chi seeds, it says you can eat them dry,
which does make them a little bit crunchy, but ah,
most of them are used in smoothies and baking. That's
my experience with them is they don't I don't know
that they have any flavor because it never chewed them.
Because they're kind of like sesame seeds. Or anything else.
You're not necessarily going to chew them. But it does
say that if you don't store them in the fridge,
the longer you keep them, the oils can go rantid
(06:05):
in them, so you don't want that.
Speaker 3 (06:06):
Well, we did store them in the fridge.
Speaker 2 (06:08):
We just I probably had one serving of it and
then just didn't know what to do.
Speaker 3 (06:13):
It was sad.
Speaker 2 (06:13):
But also on the list though, this is also easy
to throw into salads, to throw into soups. Black beans,
did I say that already? No? Yeah, high in high
in protein for a bean, and of course fiber and
all that good stuff keeps you satisfied. Chickpeas on the
list a favorite. I do throw that in salads all
(06:34):
the time. I didn't mention shrimp, but it's an obvious
one too, Like go to town.
Speaker 1 (06:39):
It's a nice long list, and so the chances are
you're going to find something. If you like it, then
you'll probably eat it, you know what I'm saying. It's
not like you have to force yourself to eat something
you don't. I mean to me, like salmon's one of
those that's perfect. I could probably eat salmon two three
times a week.
Speaker 3 (06:53):
It's just expensive to that it fills you up.
Speaker 1 (06:56):
It's got the omega threes. You know, it's fresh.
Speaker 2 (07:00):
Well, you can eat it from the can, yeah, or
the can too and make some sort of little sef
If you're just looking for quick things on the.
Speaker 1 (07:07):
Go, say to do that. They say, if you do that, though,
look for the wildcot, because the wildcot is more likely
to have more of the omega threes and all that
the farm raised.
Speaker 2 (07:16):
Yeah, my problem is foreign to you guys, but I
don't crave meat. I just I can sit down at
a meal and just have vegetables or a pasta and
and I've learned that through just by being with you
guys a lot. You know, going to have pizza, it's
got to have meat on it. Everything that's it's.
Speaker 1 (07:35):
Got to have something to it's you know, it's weird
over time for me. I don't know. I tend to
crave seafood and chicken now more than anything else than beef.
And it doesn't and I love beef. It's not that
I but I don't actually have a craving. It's not
one of those where it's like today it's got to
be a steak or whatever. You know.
Speaker 3 (07:53):
It's yeah, we don't eat as much beef as we
used to. I guess we.
Speaker 1 (07:57):
Balance it out, Yeah, we do.
Speaker 3 (07:59):
When you eat chick where do you get them from
a can? Depends? Yeah, I mean where else? What is
the other source hummus?
Speaker 1 (08:06):
Ah?
Speaker 3 (08:06):
Oh yeah, which is of Greek food, and.
Speaker 2 (08:08):
I love freshly made hummus, But I mean, like, sprinkle
them on your salad.
Speaker 1 (08:12):
Those are from the.
Speaker 3 (08:12):
From the can. I drain them.
Speaker 2 (08:14):
I drain them from the can and I throw them
in a salad. They're really I find them. I love
the way they taste, and yeah they do.
Speaker 1 (08:19):
They're good.
Speaker 3 (08:19):
I know, it's a good addition to a salad.
Speaker 2 (08:22):
I'm not one of the I don't eat salads because
I'm dieting or I'm dainty. I eat them because I
love them and mine m they're serious, shallow, make big,
serious salads. Yeah, and the more flavor in there, the
better to me, Like, oh, that's a surprise crunch. And
I throw nuts and seeds in there too, which also
can be a good source of protein. Surprisingly like almonds
(08:44):
and pistachios, I believe on the list.
Speaker 3 (08:47):
But you can't eat well.
Speaker 1 (08:49):
They're high and they're high in fat, so.
Speaker 3 (08:51):
It can't be big servant.
Speaker 2 (08:52):
Correct, it's supposed to be like just to throw in
addition a sprinkle. Yes, so I know you guys don't
have trouble getting protein into your diet. You probably have
trouble getting vegetables. I'm sort of the opposite. If we
could somehow blend our diets, we'd be doing you know
something right. But it's just something to be aware of.
And of course the last on the list and expensive
right now. But eggs, sure, eggs are a good source
(09:15):
of protein.
Speaker 1 (09:15):
Yeah, obvious, And you know, if you're doing the weight
Watchers thing, hard boiled eggs or zero points eggs are
like you know, unlimited so yeah.
Speaker 3 (09:23):
Or scrambled even yeah, no matter how you fix exactly
missed any part of the show. Get it all on
the Murphy Salmon Jody Podcast.
Welcome to the Murphy Salmon Jodi after the show podcast.
Speaker 2 (00:03):
We're gonna call this one the protein Podcast, and you
will leave this when this is over, you will have
a list of really good protein sources if you're trying
to get more protein into your life. The reason this
is a thing for me is because you know this
Murphy you live with me. I don't eat enough protein.
I mean I would prefer a big salad at night
with almost no protein, and it makes me so happy,
(00:25):
and I crunch on it.
Speaker 1 (00:26):
You need protein. You need protein for mussel, and honestly,
if you eat more protein than you do carb, you're
not likely to keep gain et cetera.
Speaker 3 (00:35):
Way right, I mean, it helps you feel full, It
feels fill you up.
Speaker 2 (00:38):
It takes your body longer to sort of process it
because it's serious, you know what I mean. It's dense
and it makes you feel more full, as does fiber
and things like that. And look, the other day I
had a huge salad for breakfast.
Speaker 3 (00:52):
So I know it sounds weird, but I do that.
Speaker 1 (00:53):
Sometimes breakfast salad.
Speaker 3 (00:55):
Sometimes I do.
Speaker 2 (00:56):
If that's what we have in the fridge, and I'll
throw stuff in a bag and bring it here. It's like,
you know, spinach and cucumber and tomato and mushroom and croutons,
and I'll throw in some chickpeas, which does have some protein.
But I ate a salad here the other morning with
all my favorite stuff and some raspberry balsamic vinaigrette, and
it was so good. And then I looked at the
(01:16):
bowl and I was like, one little handful of chickpeas
is not going to hold me, no, And that was
the only protein for me.
Speaker 1 (01:25):
It's always got to be I have to have something
in the salad. It's got to be chicken. It's got
to be salmon.
Speaker 3 (01:30):
Brave it, you know. So I struggle with gatting enough protein.
And I know that.
Speaker 2 (01:34):
So this is a hot button issue for me, and
we mentioned it in the show. You know, other sources
of protein besides eggs if you don't want to break
the bank right now with what eggs cost. But all
groceries are expensive right now. And Sonia had sent us
the email this morning and you know about chai seeds
protein and this.
Speaker 1 (01:55):
I didn't know that that was protein. I thought it
was fiber.
Speaker 3 (01:57):
Well she said this, and there was a little bit more.
Speaker 2 (02:00):
So I wanted to share that chy seeds are packed
with protein and fiber, helps you feel full, keeps your
regular A little calorie dents two tablespoons is roughly five
grams of protein and a mighty ten grams of fiber,
lots of calcium and omega threes and chry seeds as well.
So she says she throws them in smoothies, in oatmeal,
(02:22):
and in yogurt. And here's what I did not know.
You can soak them overnight to make chi seed pudding
with whatever milk you want, which if you use regular milk,
it has more protein than nut milks.
Speaker 3 (02:34):
We'll get to that. I did a little research.
Speaker 2 (02:36):
And then you can put nut butters and fruit with
them too and make like overnight oats.
Speaker 3 (02:40):
So Chai seeds apparently can do a lot. Now.
Speaker 2 (02:43):
Once years ago, I bought some chy seeds and I
was going to eat some. I had read some article about,
you know, getting more of that. I don't remember what
I was my goal or plan was. And they sat
in the refrigerator because Murphy, I don't know if you
remember them.
Speaker 3 (02:56):
I didn't know what to do with them, like they
were foreign to me.
Speaker 1 (03:00):
Yeah, the only thing I've ever known to do with them,
is you throw them in other thing you're going away?
Do they have to stay in the fringe though they're
a perishable seeds.
Speaker 3 (03:09):
Don't know that either. I just remember them haunting me.
I'd look and open it up and.
Speaker 2 (03:14):
Go, oh, there they are Chai seeds that I bought
that I don't know what to do with, and so
I eventually threw them away. I tried to eat them
in a few things. It was just it's hard to
introduce something new. The longer you've been meeting, you go
to what's normal.
Speaker 1 (03:27):
It seems to me like, you know, throw them in
yogurt or something like that. I don't think they really
have any flavor.
Speaker 3 (03:32):
I don't know. I don't remember.
Speaker 1 (03:33):
Well. I've had them in smoothies and stuff like that before.
I don't recall there being any flavor. It's not like
you're chewing them up.
Speaker 2 (03:38):
Right, But if they would make you feel full, are
they crunchy? Don't remember anyway. So I just want to say, sonya,
thank you. I'm going to try them again based on you.
But if you're joining this podcast right now and you
want more sources of protein, let's do the big obvious few.
Chicken is a great source of protein, it's lean, less calories.
Speaker 3 (03:58):
It's an easy go to for most people.
Speaker 2 (04:00):
Turkey also is not just a Thanksgiving thing, it's also
a very lean meat. Okay, salmon on the list, and
guess what else. Salmon has a ton of good omega threes,
a ton of good tuna is the same. Other things
that are high on the list and foods that are
having a moment right now in.
Speaker 3 (04:19):
The nutrition world because of all that.
Speaker 2 (04:22):
It does, like the power food Greek yogurt a good
amount of protein to keep you full, but also vitamin
D and calcium, which is very important to me. I
do get plenty of that. I just need to add
more protein. Cottage cheese another one that's having a moment.
Speaker 3 (04:38):
We've been there. I like it.
Speaker 2 (04:40):
And if you want to bump up your if you
have a thing of yogurt and it's just a cup
of greek yogurt and you want as much protein as
you would if you were eating a chicken breast, you
can add protein powder to it. And you can buy
like chocolate protein powder that would also flavor it.
Speaker 3 (04:56):
So that's something.
Speaker 1 (04:57):
Yeah, I just wanted to ask you about protein powder.
Do you get every thing you need? From the protein powder.
It's no, you don't supplement.
Speaker 2 (05:03):
Yeah.
Speaker 1 (05:04):
Yeah, and if you look at the labels on any
of those, it tells you it's not a meal supplement.
It's strictly just a protein supplement. So yeah, you know,
it's there's nothing in the world that you can eat that.
That's one thing that satisfies everything, right, exactly.
Speaker 2 (05:17):
Yeah. Unfortunately even with something called a superfood. And I
read that book years ago. There's a book called Superfoods
and I still have it. I kept it, and I
know all the superfoods, you know, it's all it's.
Speaker 3 (05:28):
Like beans and pumpkin and things like that.
Speaker 2 (05:31):
Spinach is on the list, and I try to get
as much of that, but it does have to be
a combination of all those things.
Speaker 3 (05:38):
There's not one you know, pipeye thing. Yeah, part of
a well balanced diet exactly.
Speaker 1 (05:44):
So chi seeds, it says you can eat them dry,
which does make them a little bit crunchy, but ah,
most of them are used in smoothies and baking. That's
my experience with them is they don't I don't know
that they have any flavor because it never chewed them.
Because they're kind of like sesame seeds. Or anything else.
You're not necessarily going to chew them. But it does
say that if you don't store them in the fridge,
the longer you keep them, the oils can go rantid
(06:05):
in them, so you don't want that.
Speaker 3 (06:06):
Well, we did store them in the fridge.
Speaker 2 (06:08):
We just I probably had one serving of it and
then just didn't know what to do.
Speaker 3 (06:13):
It was sad.
Speaker 2 (06:13):
But also on the list though, this is also easy
to throw into salads, to throw into soups. Black beans,
did I say that already? No? Yeah, high in high
in protein for a bean, and of course fiber and
all that good stuff keeps you satisfied. Chickpeas on the
list a favorite. I do throw that in salads all
(06:34):
the time. I didn't mention shrimp, but it's an obvious
one too, Like go to town.
Speaker 1 (06:39):
It's a nice long list, and so the chances are
you're going to find something. If you like it, then
you'll probably eat it, you know what I'm saying. It's
not like you have to force yourself to eat something
you don't. I mean to me, like salmon's one of
those that's perfect. I could probably eat salmon two three
times a week.
Speaker 3 (06:53):
It's just expensive to that it fills you up.
Speaker 1 (06:56):
It's got the omega threes. You know, it's fresh.
Speaker 2 (07:00):
Well, you can eat it from the can, yeah, or
the can too and make some sort of little sef
If you're just looking for quick things on the.
Speaker 1 (07:07):
Go, say to do that. They say, if you do that, though,
look for the wildcot, because the wildcot is more likely
to have more of the omega threes and all that
the farm raised.
Speaker 2 (07:16):
Yeah, my problem is foreign to you guys, but I
don't crave meat. I just I can sit down at
a meal and just have vegetables or a pasta and
and I've learned that through just by being with you
guys a lot. You know, going to have pizza, it's
got to have meat on it. Everything that's it's.
Speaker 1 (07:35):
Got to have something to it's you know, it's weird
over time for me. I don't know. I tend to
crave seafood and chicken now more than anything else than beef.
And it doesn't and I love beef. It's not that
I but I don't actually have a craving. It's not
one of those where it's like today it's got to
be a steak or whatever. You know.
Speaker 3 (07:53):
It's yeah, we don't eat as much beef as we
used to. I guess we.
Speaker 1 (07:57):
Balance it out, Yeah, we do.
Speaker 3 (07:59):
When you eat chick where do you get them from
a can? Depends? Yeah, I mean where else? What is
the other source hummus?
Speaker 1 (08:06):
Ah?
Speaker 3 (08:06):
Oh yeah, which is of Greek food, and.
Speaker 2 (08:08):
I love freshly made hummus, But I mean, like, sprinkle
them on your salad.
Speaker 1 (08:12):
Those are from the.
Speaker 3 (08:12):
From the can. I drain them.
Speaker 2 (08:14):
I drain them from the can and I throw them
in a salad. They're really I find them. I love
the way they taste, and yeah they do.
Speaker 1 (08:19):
They're good.
Speaker 3 (08:19):
I know, it's a good addition to a salad.
Speaker 2 (08:22):
I'm not one of the I don't eat salads because
I'm dieting or I'm dainty. I eat them because I
love them and mine m they're serious, shallow, make big,
serious salads. Yeah, and the more flavor in there, the
better to me, Like, oh, that's a surprise crunch. And
I throw nuts and seeds in there too, which also
can be a good source of protein. Surprisingly like almonds
(08:44):
and pistachios, I believe on the list.
Speaker 3 (08:47):
But you can't eat well.
Speaker 1 (08:49):
They're high and they're high in fat, so.
Speaker 3 (08:51):
It can't be big servant.
Speaker 2 (08:52):
Correct, it's supposed to be like just to throw in
addition a sprinkle. Yes, so I know you guys don't
have trouble getting protein into your diet. You probably have
trouble getting vegetables. I'm sort of the opposite. If we
could somehow blend our diets, we'd be doing you know
something right. But it's just something to be aware of.
And of course the last on the list and expensive
right now. But eggs, sure, eggs are a good source
(09:15):
of protein.
Speaker 1 (09:15):
Yeah, obvious, And you know, if you're doing the weight
Watchers thing, hard boiled eggs or zero points eggs are
like you know, unlimited so yeah.
Speaker 3 (09:23):
Or scrambled even yeah, no matter how you fix exactly
missed any part of the show. Get it all on
the Murphy Salmon Jody Podcast.
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