5 Ways To Easily​ Add Protein Everyday​ 

Did you remove rice as well? Whole grains? I'm struggling with carb addiction.. insulin resistance.

Congrats on your amazing results already Emily! Glad the videos help and here if you need anything. Make sure to do that mobility work as well to keep you healthy for that running!

I completely agree, always nice to have a rebalancing (back on track)

I'm so glad it helps!

bone broth super quik way to add easy protein. sum might find it gross but I sum times drink it out of the carton cold or room temperature lol

What kind of collagan do you use?

@@traceybennett8053 Horbaach Type I, II, III, V, X on Amazon is the least expensive source that I've found. I think I'm on my fifth tub now.

Love the TRX. I think it can have lots of applications and be great especially for a home gym :-)

Why don't you find a vegan workout channel? This channel isn't vegan.

What is Chipotle

It does! There are actually a surprising amount of places that now list macros on their site so you can even get sides of protein or go light on other things!

@@redefiningstrengthOC maybe in the US, I don't have this in the UK 😂😂. They just list the macros and calories but don't give us customisable options

@@shardajadhav5906 it's a restaurant franchise chain.

@@shardajadhav5906 it's a chilli pepper.

Glad it all helps!

Eggs (assuming you aren't vegan), low-sugar yogurt or cottage cheese (ditto), beans, nuts, or chickpeas would be my suggestion if you are talking about things that have decent amounts of protein that also fill you up. Or just supplementing with nutritional yeast, pea or whey protein, assuming you aren't already doing that.

Hi Christina, vegetarian here. There's a lot of meat in this video! I wanted to chime in on what you said: If you're okay with non-vegan options, I find that having about 3 eggs everyday + diversifying with different types of low fat dairy things helps a lot: cottage cheese, kefir, greek yogurt, feta. I'm still looking for the vegan options that will replace these. Tofu, seitan, beans and lentils... unfortunately they all have their downsides compared to eggs and dairy. Same goes for quinoa.

I’m not a vegetarian, but I love a bean salad! Lots of options to add. Red kidney beans, black beans, green and yellow beans and chick peas. You can buy cans of mixed legumes and just add your own oil dressing and spices.

@@ilanfl1234 what are the downsides to beans and lentils? I'm vegetarian and don't take eggs either.

@@leelasaraswat4662 The downside of them: higher caloric value that comes from the higher carb content. In all the legumes. So if your goal is to lose fat or even to get a high amount of protein in while eating at maintenance calories, they are much less effective compared to eggs, 0% fat milk products, chicken breast, etc.

So glad everything helps Laura! Here if you need anything!

Love that you used tracking to learn your portions and have now gone to a more minimalist macros approach! I find often focusing on just protein and calories overall can help create a great balance and maintain the results we built!

several additives were mentioned in the video (tofu/tempeh, nutritional yeast, edamae were the ones I caught in casual watching)- but lean animal proteins are definitely easier to squeeze in there in terms of bang for the buck (just the nature of the beast, so to speak- lol). beans and nuts are my general go-to + eggs and dairy (love me some cottage cheese over greek yogurt these days) if not vegan. supplementing with pea/whey or nutritional yeast/spirolina (great quality protein in a not so tasty container IME, would rather just supplement with algae oil/quality fish omega-3s) in a smoothie are other quick ways to bump up overall intake if you want to avoid animal proteins.

I would appreciate an answer also as I’m in a similar position

I eat overwhelmingly plant based and was where you are at in terms of protein, but lately I've been able to get to ~130 g every day through eating a lot of beans/lentils/split peas and whole grains, with 1 serving of protein powder/day (usually add it to my breakfast in some way). I did find that through increasing protein my calories also increased quite a bit. And I agree, on a vegan diet carbs will always be a lot higher. It's easier to eat less fat as plant based but that depends on your tolerance for a low fat diet.

@@oksanakaido8437 I can get up there on some days, but not consistently because it often feels like I'm forcing myself to eat when I'm not really hungry. Being perimenopausal I have to be really careful with my balance between a surplus and a deficit. I've pretty much gotten myself to my goal weight, I just really want to learn out a bit more and see more of that definition.

@@billybrown7953might be a good idea to ask questions before making sweeping assumptions. I'm a born again Christian and I agree we're allowed to eat meat. That's not the issue for me. The issue I have is hormones related and animal products absolutely exacerbate those issues for me. I can't go back to the way I felt before going vegan. So just "eating a Ribeye" is a very shallow response to an honest question.

@@billybrown7953 yes and no. If I eat it too often I get the same awful symptoms as I do with eggs and meat. So I reserve it to eat with things I like, like pizza on special occasions. I've actually been working on my diet since I first commented on this and am getting 120 to 140g of protein a day now without animal products. It just takes a lot more thought and effort though.

Oh, I also have salmon every now and then. That helps

You definitely do need to consider your macros with selecting protein sources. But actually there are lots of low fat fish like cod. And shellfish is low fat too. And chicken and turkey can be higher fat or lower depending on the cut just like beef. So lots of options not to mention tofu or tempeh or seitan for my plant-based clients.

Glad they help! And yes, key we really learn about the breakdown of the foods we eat so we can adjust our nutrition to match our needs and goals as they change over time!

I have a bunch of videos on gaining muscle! Here's one but if you search through my channel can find more! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-uR4CRysviMU.html

Thanks!

Perhaps the weight gain is muscle, which makes sense since you increased your protein. If you are consistent and aggressive with your strength training then your body will respond to increased protein intake by building more muscle. Step away from the scale and take a good honest look at your body, and then congratulate yourself on getting more ripped!!

I do have a video on the topic you can check out here! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-CRE3qAVP36U.html

@@redefiningstrengthOC you are awesome. Thank you!

As long as you hit your totals for the day you can space out your meals/snacks in whatever way works best for you 😊

@@redefiningstrengthOC thanks. Some Nutritionist say the less frequently you eat, the less your insulin is affected.

So glad they help!

Yes BCAAs are amino acids in complete proteins. But there are some benefits to getting more of those, specifically leucine...and because of increasing leucine and the impact on the others, you want to increase those too. redefiningstrength.com/fhp-502-are-fad-diets-addicting-are-bcaas-worth-it?sl=yc

@@billybrown7953 I do work out I've been working out for more than 20 years but I'm currently injured and I can't do my best

Lots of things can work. Just make sure you feel good and are getting an overall balance to your fueling :-)

Thank you

One size doesn't fit all. Some clients do better on lower carb ratios. Others do not. Our macros need to match our activity level, needs and goals. And what works will shift over time :-)

🙄🤭