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Taking in enough protein daily can be very difficult even though it’s essential for building muscle and improving your body composition. While carbs and fats are abundant in our overly processed diets protein is a much more difficult macronutrient to get enough of especially because foods that are high in protein and lower in carbs and fats are generally less palatable than foods that are higher in fats and carbs but lower in protein. Take ice cream as an example and compare it to chicken breast. On top of all that protein happens to be very filling further increasing the difficulty of taking in the recommended 0.7 grams of protein per pound of body weight. So today I want to give you guys a list of the best foods that’ll Easily help you add over a hundred grams of protein to your diet.
And first, we have to start with egg whites. Part of the reason why egg whites are so easy is that you can simply take your carton of egg whites out of the fridge, pour them directly onto a frying pan, and have them cooked in 5 minutes. A typical egg white that’s separated from the yolk will contain about 4 grams of protein with basically no carbs or fats. If you wanted to get let’s say 20 grams of protein, you would have to break apart 5 eggs and separate the yolk from the egg whites 5 times. For some people that could be a pain which is why having a carton of egg whites in your fridge is one of the key strategies, I recommend to ensure that you can always quickly add additional protein to your daily total. Liquid egg whites typically contain 5 g of protein for every 3 tablespoon serving. 1 cup of egg whites will contain 26 grams of protein. So by having a cup and half of egg whites you can essentially take in 40 grams of protein very quickly and easily.
Another excellent source is canned fish like tuna. Just one can of tuna contains about 25 grams of protein. One of the best things about tuna is that you can take it with you anywhere and you can easily eat it anywhere to add protein to your daily total. To make it even easier and more palatable you might decide to go with flavored tuna packets instead. When you’re ready to eat all you have to do is open one of these pouches and scoop out the flavored tuna with a fork. Flavors like sweet and spicy tuna truly taste great while containing only about 4 grams of combined fats and carbs for 17 grams of protein. Two of these tuna packets throughout the day would add on 34 grams of protein and they’re really easy to eat because of the convenience and great taste.
Another food that is actually considered a supplement but it’ll make it much easier to meet your daily protein Target is of course protein powder. The two most common types of protein powders are whey protein and casein. Both of these are dairy-based protein sources and even though casein is a more favorable meal replacement since it has a slower digestion rate, it can cause digestion issues compared to whey. Whey protein on the other hand will digest faster and that’s why many people will drink whey protein directly after their workout. There’s also a plethora of other protein powders including egg protein beef protein pea protein and rice protein just to name a few and all of these can help you meet your daily protein needs. You can increase your protein count even further by having your protein shake with skim milk instead of water. If you’re trying to gain weight or bulk up you can also add natural peanut butter or dried peanut powder to add more protein while making your protein shake taste better. After doing these things a simple protein shake can easily add 40 or more grams of protein to your diet on a daily basis. To be fair protein powder is probably the easiest way to add protein to your diet. You can even take foods that are high in carbs like pancakes or waffles and replace some of the ingredients with protein powder.
These kinds of recipes can be found online and can help turn many of your high-carb meals in high protein meals. However, keep in mind that you don’t want to abuse this little protein cheat code. You still want the majority of your meals to be made up of real food because of the micronutrients that come with eating a variety of real foods. But having a protein shake after your workout or adding it to one random meal throughout the day can make getting enough protein much easier.
You’ll also want to replace your high-carb and high-fat snacks for high protein snacks. One perfect example of this is beef jerky. Just one ounce of jack Link’s original flavored…