What I Eat in a Day | High Protein on a Budget 

This was so helpful! I struggle with staying within a grocery budget since I try to buy all organic where possible.

The 10% protien of total calories is EXTREMELY helpful! Thank you so much for sharing!!!

Looks great but for me I would add a whole lot of vegetables and/or fruit to each meal ❤

Protein is so important for women! Greek yoghurt also helps for magnesium (I used to crave chocolate during that time of the month, until I substituted with greek yoghurt, cashews (and yes, some dark chocolate lol) to up my magnesium & fat intake in a healthier way). I know some women have pizza cravings instead, which suggests you're lacking something else instead. Listen to your body! Just sharing in case anyone else finds their diet drastically changes around that time lol. Your body is trying to tell you something - don't ignore hunger pangs etc for the sake of not eating 'too much', like some people seem to be suggesting in these comments (somewhat passive aggressively, it seems...) Anyway thanks for the suggestions in this video - I'm surrounded by water lol so I'll substitute the meat with fish instead, but otherwise I eat mostly vegetarian. (Agree with the other commenter to ensure you're getting enough veggies too - I believe 20+ *different* fruits & vegetables a week is recommended for your gut health). Just another manifestation of listening to your body - if you're constantly constipated (or the opposite lol) & don't poop regularly enough, your body may be telling you to vary up those microbiomes lol.

1.5 scoops of Body Fortress (choc or van) protein powder with 16 oz low fat milk. I drink 2 a day. In summer i make one with frozen fruit and blend it for a very thick, cold shake. I rarely eat meat, except occasional chicken. I also have cottage cheese with chives - it melts, is high protein, and can be mixed with almost anything. I also eat a lot of eggs, but I use whole eggs. Of course, I can tolerate milk products. Ricotta cheese is also high protein and can be made sweet with cinnamon and agave or with just syrup for a high protein 'dessert'. I also have low fat (not nonfat) Greek yogurt and eat with fruit or on top of a baked potato. If you eat tomatoes, I love my omelets with cold, sliced tomatoes.

Courtney, really enjoying these new type of videos portraying different parts of your life and interests!

I would eat every single meal you made in this video down to the Lawry's season salt and sharp cheddar cheese. It is almost uncanny how similar our food tastes are to each other!!! The only difference would be for me as someone younger who is not a parent... I would eat 2 out of 3 of these meals in one day, substituting breakfast or lunch for a smoothie if at all possible because I love them!!! Anything is game in a smoothie - banana, grapes, strawberries, apple, blueberries, spinach, peaches, oranges, watermelon, pineapple... it does not matter so long as it is delicious. Adding in cinnamon and nutbutter has completely elevated my smoothies. I do not need or even crave a snack with them anymore (like chips). All in all, whatever gives you energy and helps you feel satisfied is a win in my book!!! 😊❤

This is incredibly helpful. I am diabetic and always need tips on adding in more protein.

If you add bone broth to your rice to cook it instead of water, you get some extra protein there.

Oooh fun fact that you can make your own yogurt in that Instant Pot if you want to save some more money. It’s not hard, but it does take time, most of which is completely hands off. 1 gallon of milk makes about 2 of those big tubs of Greek yogurt. We use extra large coffee filters to strain out the whey. LMK if you want more instructions.

This looks like the KISS method-- Keep it super simple! Love to see other women getting their protein in! Eating enough protein in one day sometimes feels like a full time job to me 😂

This reached me at exactly the right time. Loving your new content!

Loved this video!!! I love watching what I eat in a day! Please do these more often or at least once a month!!!! I love learning about nutrition and I go back in forthwith tracking. Thank you for all of your hard work!

Loved this!!! Thanks for your nutrition tips

Once again, you've helped me a LOT, Courtney!! I have been wanting to increase protein while controlling/reducing inflammation for a while, and you helped me figure out how to improve!! Thank you so much for this video!! 💗

Great information!!! You are fabulous!!!

Love this. I've been focusing more on protein as I'm trying to be kinder to me body. Appreciate you.

I am currently thinking about starting a weight loss program which involves calorie counting. This sounded overwhelming to me. Somehow seeing you put that concept into action and made it look easy is somhow inspiring to me. You made me see that it does not have to be a big deal. Just one of the steps in eating right. Thanks Courtney! You saved the day again!

I LOVE THIS!!!

I've been struggling to eat enough food during the day! I definitely need to make things like rice and simple proteins more that go along way! Love this video!!

Love this video! I’m also trying to eat really high protein lately because I finally figured out that I feel so much better when I do. I’m not a big meat eater though so sometimes it’s a struggle for me. Chicken, eggs, and Greek yogurt are some staples for me.

Thank you for making this simple!

Just what I needed! 🎉

Courtney, I sincerely enjoyed this video. I have RA and Sjogrens and my inflammation is out of control. I’ve just begun counting my protein and this one video alone helped so much! Thank you! I look forward to watching more of you.

This is so helpful!!!!! My doctor told me to get more protein in my day and I had it in my head that it would be way too expensive and time consuming without some magical protein powder or supplement (💸💸💸). This makes it so simple and actually approachable! Thank you so much for taking the time to do this!

Love this! I'm on the need more protein bus with ya! In my case, I was starting to see more hair shedding. Everything you had was simple, hit your targets and still allows you to eat a pretty good amount of food. Chasing those kiddos around, you gotta keep up your strength! 😂

I batch cook on Sunday and have a variety of proteins and carbs so I have plenty of choices. To keep the rice from being boring, I add broth and seasonings to it when cooking. Cilantro lime is my fave!

Thanks for sharing! I live the 10% rule on Calorie and Protein! thank you!

About the counting/tracking and its relationship to intuitive eating- I struggled with an ED for years and early in recovery, found it triggering and restrictive to pay attention to the numbers. HOWEVER, over the years, I have found I actually benefit from having an idea of what I have *gained nutritionally from each food*, with a mindset of adding and of fueling myself, rather than letting it hold me back into mindsets of loss. This is to be said, there’s no right way to heal, but for ME I have become more intuitive through learning how to connect my body’s symptoms (example: headache, neck pain) to the potential source (example: my neck pain and headaches usually mean low iron & low protein)

Try cottage cheese mixed in with your eggs! Creamy goodness and more protein!

Love this! Make this a weekly video ❤

I'd love to see more videos like this!

I love that you're focusing on protein and keeping calories at a level that works for you, but that you "don't really care" about carbs and fat! 👏🏻 A wonderful example for your little ones. ❤ And for us! 😉

My favorite way to add protein is plain non fat greek yogurt. I add to my overnight oats, use it as a base for dip, or just a straight up swap for sour cream

This was a great subject and I look forward to reading other comments!! 😃👍🏻 I pretty much just eat a whole food diet and have learned a few tricks to save on groceries. The prices have changed what i buy. I don’t do much in the way of grains anymore and don’t buy a bunch of stuff that comes in a package. $3 for a loaf of off brand white bread and $6 or more for a little box of cereal or a pack of cookies is just not something I’m willing to pay. Instead of buying a carton of egg whites, I’d of simply opted for an extra whole egg because I can’t justify the costs these days. I shop sales and take advantage of digital coupons, I’m not brand picky and there’s not a lot that I can’t substitute for a cheaper option now in my diet. For instance, I would have bought regular ham, bacon or sausage instead of specifically Canadian bacon if it had been cheaper on the shelf. I pretty much stick to whatever fresh veggies I find on sale, clearance or grow in my own garden because the frozen ones have gone up so much. I eat ALOT of pico de gallo because cilantro, tomatoes and jalapeños are cheap. I find a lot of my meat on clearance and stock my freezer when I do. A chest freezer and vacuum sealer are items I invested in years ago. I’m lucky enough to have access to wild game and local ranches as well. I think it comes down to really looking at what you’re buying and deciding how important you feel it is to your diet vs the cost. I went full carnivore for a while and was surprised by how much lower my grocery bill was, but it’s because of the sources I have for that food group. I have slowly added some things back in to my diet, but there’s some foods I just don’t miss eating or paying for. Another way I have learned to save is by shopping for certain items at stores I don’t normally frequent. We have a Halal store in my town and there’s no better place to buy olive oil than there. We have several other markets that focus on different ethnic cuisine and each one I go to I discover items that are lower in cost and some that might not even be something I’d find on a shelf at Kroger. I try to visit one of those different stores every couple of months just to see what I find. Thanks Courtney for sharing what you eat and for opening the comments for us to all learn something!!

To ensure we add protein to the diets (personally I don't do many vegies) we have opted to save money and when needed purchase meat in bulk from a local beef farmer. Saves in long run on grocery bills. Also, tuna fish, and peanut butter go a long way. I probably eat more eggs than I need too, but they are yummy! Small meatballs, ,with bacon and cheese in them are a great snack ! FYI - thanks for this video

Love that you are getting your protein! The most I can get is 90 or 100 grams. It’s so hard for me to eat more as I’m also trying to get 25 grams of fiber each day.

Love all your videos. I have RA as well and I am really trying to eat better. More protein, fruits and veggies, watching my sugars and eating complex carbs. Would love to get this disease in remission. Thank you for sharing.

I put peanut butter powder in my (watered down) yogurt in the morning with fresh fruit. Being a vegetarian I tend to add in (no added sugar) protein shakes for a couple of snacks a day.I tend to come in at about 1,200 calories a day with 100 g of protein a day.

Blood sugar regulating hack: eat veggies & protein first, then carbs. It blunts the spike by a ton. Several studies on this phenomenon. Thought I'd share! 😄

Add some fresh basil and lemon juice to the broccoli and beef. It's so yummy!

I know you’re not doing as many curl videos now, but SOME DOLLAR TREE ARE STOCKING TWIST BY OUIDAD!!

So I tried eating high protein for 7 months… yogurt, eggs, more meat and cottage cheese and my cholesterol jumped up 27 points but I couldn’t get my fiber in and that helps cholesterol. Veggies have relatively low fiber and you probably got 8 grams in that day and we need 20-25. I get so frustrated because I was eating so much and getting so full eating all that. The problem egg whites is a good idea. Cholesterol isn’t a problem for everyone though so that’s good for you.

This was really eye opening! This is a lot of food!! I'm pregnant and breastfeeding and I feel guilty if I eat 2 breakfast tacos in one sitting. Lol 😅 this is going to encourage me to eat more. 🎉

I’ve been working on eating more protein and fat and calorie tracking apps have been helping me with that :). I feel better now that I’m getting the fat and protein I need lol. Thanks for the advice, now I can save money while trying to get my protein. Also a tip for protein, if you don’t want meat for a meal, can’t have it, or just want extra protein, beans and lentils have a good amount of protein as well. They’re usually pretty affordable depending on where you live. I often make curries with them or put them in tacos or soup.

I love using red lentil pasta or chickpea pasta for a higher protein option. Also blending some silken tofu into a sauce whether alfredo, marinara, or a dip is another way to add extra protein. Adding some edamame to salad or mashed on toast with a fried egg is so good!

Make a protein shake with frozen fruit in for breakfast or a scrambled eggs

Canned beans, particularly chickpeas, I find a cheap and tasty way to add some extra protein, especially when thrown into something like a rice bowl. Canned fish is a great, cheap protein source I love to make use of (fellow landlocked gal here) - I particularly love sardines! I like to eat cottage cheese like it's going out of style, and not only does it mix well with other stuff, I'm seeing tons of cottage cheese based recipes online these days for protein boosts. Not exactly related, but my midwife turned me on to The Glucose Goddess on social, and her simple "hacks" have been noticeable in my energy level changes.

My husband and teen-athlete son eat lots of protein, so I'm always looking for ways to stay on budget. Buying meat at Costco and Aldi has been a huge help for us. Also, baking my own nutrient dense snacks and treats for my son is more cost effective than buying premade snacks and energy bars. Since eggs are pricey at the grocery store (especially the better tasting cage free or free range type) I opt for buying eggs from our local farmers. Ill be watching this thread to see what other ideas are shared here.

What pans did you use?? The one you cooked breakfast on?

Where do you get your shirts, I love them! I also try to eat a high protein diet.

No tips but do you have ideas for a cold lunch? I’m a truckdriver and I need something easy and cold to eat for lunch or I will skip it 🙈

Since I'm forever on the hunt for a good nonstick pan, what kind of pan did you use for your eggs?

What about fiber ?

I love sharp cheddar cheese.

Wow I tried to get just 100 grams of protein while pregnant and that was hard I can't imagine trying to eat more. I'm jealous idk why it was so hard but it was.

One way to knock price down a little - buy the 20lbs bags of rice!

No argument from me that sharp cheddar is the best 😊 Was that salt you were sprinkling on the ground beef? I thought it may have been protein powder but you didn’t list it?

amazing vidoe i enjoy cool looks aweosme pretty stunning queen

Girl you need some cheese on those eggs! Yummm!

I thought your body can only digest 30g of protein at a time?

I guess eggs don’t have the same effect on everyone as they do me then! If I started the day with all that egg i’d have to have dynamite for lunch 😂

Courtney, may I suggest you add 2 more vegetable serves per day? That's because it's now 5 serves per day, which is the recommendation of nutritionists for optimal health. Meats like lamb and venison with better omega 3:6 ratios than beef are often recommended for an anti-inflammatory diet and may help you too if you can afford to avoid or minimise beef in your diet. I personally found once favouring lamb, I couldn't go back to eating beef at all as it was like my body was telling me it didn't want beef, part of which manifested in my appetite for beef disappearing, I really didn't feel like eating it again. I presume you've talked to your health professionals about eating so much protein as 145g is twice or more (depending on your body weight) the RDI and excessive protein intake can be dangerous in certain circumstances. If you haven't discussed this, maybe you could in future, just to check/make sure this high protein intake won't have any long-term deleterious effects for you. Hope this helps. ❤

Wow! The salt! Crazy! You might be interested in checking out RU-vidr Darlene Michaud…she eats carnivore and has a whole bunch of videos on it!

Hello, I liked this video a lot! Groceries are insanely expensive also here in Italy! You seem a very nice person😊. Check some Huberman Lab videos and Autumn Bates videos, I think you would like them since you love science! Have a great day

This seems a lot of protein and more than is recommended in the UK by the British Heart Foundation. “Most adults need around 0.75g of protein per kilo of body weight per day (for the average woman, this is 45g, or 55g for men).” The recommendation here is to have 10% of calories from protein eg 2000 calories = 200 calories from protein = 50g protein

That’s a lot of food for such a tiny woman

Thank you very much for this healthy food. We want to see more amazing recipes

So I tried eating high protein for 7 months… yogurt, eggs, more meat and cottage cheese and my cholesterol jumped up 27 points but I couldn’t get my fiber in and that helps cholesterol. Veggies have relatively low fiber and you probably got 8 grams in that day and we need 20-25. I get so frustrated because I was eating so much and getting so full eating all that. The problem egg whites is a good idea. Cholesterol isn’t a problem for everyone though so that’s good for you.