10 Foods You Never Knew Had THIS Much Protein!

There are obvious high protein foods and then there are those that you never knew had this much protein. In this video, I am going to show you 10 foods that have a lot more dietary protein than you may have ever expected and fit perfectly in to any bodybuilding diet for those looking to build more muscle.
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Now we all know that protein is required to build muscle, but how much exactly? Research is mixed and suggests anywhere between .5 grams and 1.5 grams per pound of bodyweight. We like to make the recommendation of .7-1 gram for most people. That said, the traditional choices of chicken, beef, fish, eggs and milk are not only obvious but sometimes not permitted in people’s meal plans depending on their style of eating. These 10 undercover proteins provide amazingly potent alternatives that can either substitute or supplement the high protein diet you are already eating. Let’s break them down one by one.
First up, we have whole wheat pasta. While traditionally labeled a carbohydrate, whole wheat pasta provides 7.5 grams of protein per cup. Now, a cup of pasta really doesn’t take up much room on the plate, so we can likely double that number, bringing the protein content up to 15 grams. For someone trying to build muscle, including this protein source is a great idea.
While whole wheat pasta is an incomplete protein, we can pair it with another to fill in the gaps all the while driving up that protein content. The perfect pairing? Green peas. Peas have 4 grams of protein per .5 cup, which also doesn’t take up much room on the plate. Putting these two together will help to boost any bodybuilding diet that is being used for more muscle growth.
A less sneaky source of protein, but certainly one that is higher in content than you might’ve expected, is parmesan cheese. With 11 grams per ounce, that’s significantly higher than the 6 grams found in cheddar cheese.
Another protein source that you might not have expected to have as much as it does is spinach. That’s right, Popeye’s favorite food is a potent muscle builder, packing 5.5 grams of protein in a cup of cooked spinach. The fact is, if you’re eating to build more muscle, you’ll want to include this leafy green in your diet, too.
We all know that nuts and seeds are a solid source of protein, but did you know that pumpkin seeds have the most? A whopping 8 grams per ounce! Not only that, but pumpkin seeds are one of the most cost effective sources of proteins in comparison to other nuts and seeds.
Dairy is an obvious source of protein, but there is one dairy product that might be higher than you think: cottage cheese. With 30 grams of protein per cup, cottage cheese should find its way into your meal plan as you look to build muscle.
Another food that is traditionally looked at as a carbohydrate but contains a surprising amount of protein in it is quinoa. Not only does it contain 8 grams per cup, but it is also a complete protein. This is an important factor to consider when choosing protein sources as alternatives or supplements to your current protein intake.
A food that is high in protein that you might not have thought of, is edamame. While soy is often debated on its health benefits and drawbacks, it is commonly agreed that natural soy is better than processed soy. Edamame is not only a natural soy product, but it is a complete protein, and packs 21 grams of protein per cup!
If you want to start your day off right with a meal that will help you build muscle, I suggest adding oatmeal to your morning routine. You might not have known that oatmeal contains 8-9 grams of protein per only .5 cup. Add in the fact that you can add further protein sources such as milk, nuts, or even protein powder.
One of the most powerful alternative protein sources is lentils. Lentils contain 18 grams of protein per cup and not only that, but also packs 16 grams of fiber in that same cup. This protein source is not one to be overlooked as it will provide plenty of benefits to any bodybuilding diet.
Last, but certainly not least, is the food source with the most protein on the planet - spirulina. Containing 57 grams of protein per 100 grams, there is no other food that concentrated. Adding it to a shake is quick and and easy way to get the most protein possible.
The fact is that outside of the standard protein sources, we have plenty of high protein options to act as alternatives or supplements to our current muscle building diet. If you are looking for a training program with a step-by-step meal plan included, then head over to athleanx.com using the link below. Start training and eating like an athlete today.
For more videos on how to eat to build muscle and get ripped all year long, be sure to subscribe to our channel here on KZbin below and turn on your notifications so you never miss a video when it’s published.

[@athleanx]

There is a no B.S. way to get lean that works every time. If you are looking to shed body fat and look your best, check out this video here: kzbin.info/www/bejne/gISbg5p_ebiGrbM

[@user-kp1ry3so2s]

@@reallyskeptical bro u literally commented this. You didn’t speak it. Just cut the last sentence and fix the first one before you post it 💀

[@jokesonu9108]

Best way to cut weight quick af. Smoke da meffff. 😂😂😂😂. U gonna shed them pounds.

[@yeahweburnstuff]

The Italian in me appreciates the Italian in you setting the record straight on Parmiggiano Reggiano!

[@higherresolution4490]

Excellent video! Note that sesame seeds are actually the highest seeds in protein. However, they're difficult to eat unless you consume them in the form of tahini. But tahini is made with vegetable oil. And that can be problematic considering the use of terrible vegetable oils are used in American food production. One other thing. Cottage cheese is the curds in curds and whey. It tends to be a bit toxic to many people and is the main reason why some children are allergic to cow's milk.

[@stevecaldwell6268]

Please jeff i need something answered im 47 and I just lost over 40 lbs in the last year and I've also been throwing the weights around in the last 6 months how much protein can I eat in a sitting? From my understanding one can only eat 30 grams of protein every 3 hrs, I can't figure out how I can eat 200 plus grams in a day Please help me understand this. Thanks keep the videos coming

[@blanco-fd2ix]

1 - Pasta 5.8g / 100g 1:10 2 - Peas 5.4g / 100 gr 1:54 3 - Parmesan Reggiano 40g / 100g 2:40 4 - Spinach 3g / 100g 3:47 5 - Pumpkin seeds 30g / 100g, someone says 19g / 100g 4:37 6 - Cottage cheese 13g / 100g 5:36 7 - Quinoa 4.4g / 100g 6:40 8 - Edamame 8g / 100g (can't find any edamame with 21g per cup, usually there is 18g) 7:24 9 - Outmeal 12.5g / 100g (Quaker Oats) 8:16 10 - Lentils 9g / 100g 9:05 11 - Spirulina 57g / 100g 9:37 I would add Soy flakes 41g / 100g Hemp 32g / 100g (Cannabis sativa seeds) Chia seeds 17g / 100g Chickpeas 8.9g / 100g Kidney beans 8.7g / 100g

[@sqb8980]

Not all super heroes wear capes

[@MarkWTK]

yooo, on behalf of all of us, thanks dude

[@bjorksven]

That's mixing cooked and uncooked stuff, but it's nice that you broke it down like this! A high-quality dried pasta will be 13-14 g of protein per 100 g, which is a relatively good portion size once cooked.

[@murukscute]

Thank you on behalf of those 95% of people who don't measure stuff with their body parts

[@RishabhSharma10225]

Dude these are wrong. Jeff is not telling the amounts of protein per 100g. He's saying is per ounce.

[@amirs3180]

1- pasta : 1:10 2- peas : 1:54 3- parmesan reggiano : 2:40 4- spinach : 3:47 5- pumpkin seeds : 4:37 6- cottage cheese : 5:36 7- quinoa : 6:40 8- edamame : 7:24 9- oatmeal : 8:16 10- lentils : 9:05 BONUS : spirulina : 9:37

[@Ren_1106]

Those 10 I eat everyday 😂, except 5. But, I ate a lot of Sweet Potatoes.

[@Rajing2002]

thanks bro

[@ESP4NTALHO]

👍🏻

[@soulofsomething6651]

The real heroe, thanks for the timestamps man

[@alake33558]

You're the real mvp

[@BauN3RD]

I just wanted to say thank you. I know it's your Job and you earn money by it, but you did something really amazing to me, that no one ever managed before. While I don't agree with your personal body philosophy for myself, you actually managed to motivate me beyond the point of my initial impulse to become stronger, more flexible and lose a little weight. I really like how you're not apologetic and even kind of confrontational without the intent to harm anyone. Sugarcoating reality helps no one, right? And coming back to your physique: It's amazing! Showing me on your perfectly ripped body which exercises work which muscles is more than intuitive and while I don't think I'll ever bring up that amount of passion for my physique, I'm really impressed by how you make me think I could get as ripped as you, if I'd put enough work into it. Looking at close to 15 million well deserved subscribers, you'll probably won't even read my comment, but I like to think that you do and enjoy the feeling of having helped a former couch potato to get his glutes up and train for a stable and strong body. I'd say I'm half way through and I'm starting to really like myself again. I know, I did that, but you helped a lot! And even when I'm finally at the point where I'll mostly train to keep my body in shape rather than to change it, I'll look up what new tips and tricks you got for me. :) Again, my utmost respect for your life's work, your body and a big thank you!

[@EmptyHavok]

- whole wheat pasta - with peas - grated parmesan reggiano cheese - spinach (shoutout to Popeye) - pumpkin seeds (also inexpensive) - cottage cheese (try adding cinnamon) - quinoa - edamame - oatmeal (can add milk, nuts, powder) - lentils (also high in fiber) - spirulina (most concentrated)

[@StrengthHacksCoaching]

You're the real MVP

[@somejerkbag]

K its all in the pot.... this recepie tastes weird 😂

[@PoipoiFR]

"You might be thinking to yourself: How much is an ounce? Well, it's 1/5th of a 5-ounce bag of seeds" As a European (or really anyone outside of the USA) watching this: BRUH.

[@rohithpadikkal7082]

The pain is real

[@Relbl]

30g or 30mL roughly (if dry or liquid) So 36 ounces make a kilo, 8 ounces make a cup

[@anradhofficial4652]

I think his goal was more a visual demonstration here, to be fair. I use ounces as a measurement, but haven't the faintest idea what an ounce of, say, oregano looks like.

[@scottheshot1]

you might take a stab while you're being European and everything to learn how to use a Parenthetical phrase .As for the take that the rest of the world shares your opinion, Well let's just take baby steps, first The grammar Then we will deal with the small soul stuff.

[@thossi09]

@@scottheshot1 While you're attempting to correct someone, you might want to consider a little refresher on punctuation and capitalisation. What's the error on Poïpoï's comment, anyway?

[@MelissaLeo966]

I loved this video! Quick and to the point-always looking for more protein sources. Thank you! Keep up the awesome content 💪🏻🔥

[@craerae]

My easy simple diet: 1)5 eggs Omlette w bread (35g) 2) 500ml milk (15g) w 1 scoop whey powder (25g) = Total 40g 3) Chicken Breast,Rice (35g) or tuna can/Bread (40g) 4)and cottage cheese 0 fat. 30g w banana or some fruit

[@Dwayndibb]

Milk in protein shake should be mandatory. Even 50/50 water/milk

[@derrioushall1553]

You can use either, milk is as beneficial as water

[@nyunixguru]

How much rubber chicken do you want to eat though

[@TopStrikerMaverick]

I love how Jeff isn’t too pushy about his supplements at all, talks about them very naturally and not for too long like some you tubers

[@sirnetflix7162]

and he does it comedically

[@RNG-999]

What do you mean??? He literally just mentioned it 4 times in 10 minutes.

[@zeimeris]

@@RNG-999 that was done in a subtile and comical way

[@ohhellnooooo8233]

And he only mentions them in like 1 out of 5 videos...

[@justanerdwholiftweights4061]

@@ohhellnooooo8233 no it's actually less than that

[@Shiftyy236]

A lot of these, including cottage cheese, lentils, peas, and spinach are frequently found within the Indian cuisine. If you guys are looking for ways to cook these options, I’d highly recommend learning various Indian foods that incorporate the protein options.

[@nv.77]

How do you cook curry without using onions tomato yoghurt oil if you're on keto? any advice

[@garrykhaira4109]

@@nv.77 u just don't

[@Juli-ow5uc]

Thank you!

[@vivektripathi3238]

@@nv.77 he is just telling you to make them tasty cause they arent that tasty

[@realrelapse2476]

@@nv.77 u stop doing keto cause its a shit diet

[@MaxDooDat2]

Lentils can also be used as sprouts. In fact, they have (by far) the best sprouting success rate of any legume that I have tried. Almost every one of them sprouts. It takes about 4 or 5 days until they are ready once you initially soak them. Start with 1/2 cup of lentils in a 1 quart container and fill it halfway with water. When fully sprouted they will fill out the container. Soak for 2 days at the beginning. Flush them with fresh water once every day until they are fully sprouted. When I begin to see the first sign of leaves forming, I refrigerate them in a closed container to slow their growth. Then flush them once every 2 days as you use them up. They can literally be added to almost any dish; smoothies, salads, stews, soups, etc. I always add them in raw after any meal cooking is done. Whole, natural food that is full of nutrients.

[@usa2342]

Thanks

[@vernontowing3010]

Best trainer out there. Period. Thanks Jeff. You’ve taught me so much

[@Iamwrongbut]

In my opinion, lentils are the greatest plant based protein on earth. And as a bonus they are ridiculously cheap and easy to cook

[@Deathhead68]

They are so cheap, they can be used like a carb but are so rich in protein.

[@easterbeast843]

Parmagian reginano is a fortune

[@Iamwrongbut]

@@Deathhead68 exactly. Spirulina and parm regg are great if you’re loaded. But for the other 99% stick to the lentils, tofu, and pumpkin seeds

[@theozuretti6091]

Lentils are OP for sure, you also got coral lentils with ~ 26g of protein (out of 100g)

[@Ace_Hunter_lives]

But oh, do lentils ever make some of us fart up a storm. I can clear out rooms full of people after a bowl of lentil stew :)

[@someonecool8432]

A lot of people focus on the amount of protein but quality matter too. 'Protein' is actually a number of amino acids, the most important of which, are the 9 essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Essential amino acids are amino acids that humans cannot make, so we have to get it from food. Most plant sources are lacking in the amino acid methionine and also lysine. There is a score called the Digestible Indispensable Amino Acid Score (DIAAS) that measures protein quality, and most plant protein sources have lower DIAAS than animal sources. The DIAAS takes into account the amounts of different amino acids that make up a 'complete' protein. Chick peas are probably the best sources of plant protein in the terms of DIAAS . Wheat is actually one of the poorest quality plant sources of protein. Not my video, but this video goes into protein quality a lot: kzbin.info/www/bejne/nnuxd2WVmaiKock

[@Dad_of_War]

Exactly this, Jeff should have done more research

[@miguelespadinha2347]

thank you for this comment!! very Important Info that isn't explained in this video

[@EikeSchwass]

When eating different sources of plant based protein throughout the day this effect is almost completly irrelevant. They complement each other and form full protein. Legumes, lentils etc have enough lysine to offset whole grain protein sources.

[@ashleykennedy2824]

Thank you for this comment! My body does NOT respond to plant protein the same way as animal protein and it drives me nuts when I constantly see "influencers" acting like they're the same.

[@courtney7109]

This video became my grocery list. I love this channel and Jeff is a great guy and is changing lives 💪🏼 Thank you this was so helpful!

[@briseboy]

DON'T forget the deep green stuff. There is even something about cabbage as it , or other crucifer type veggies - Mustard greens and broccoli, and brussels sprouts, seem to have a hand in preventing nosebleeds in those whose capillaries in sinus areas are closer to surface (I often stand on one hand for a bit, shifting to other, and then to two, which really wakes you up. Many people do get nosebleeds when doing this for over a minute or two or three, and cabbage - probably with a lot of K-2 seems to totally prevent it)

[@aspublic]

Great to see my preferred foods confirmed her, Jeff. Great whole food. Healthy diet. Very tasty too as individual ingredients, and very versatile in a ton of recipes.

[@yeddy_da_deddy8539]

1. Wholewheat pasta 2. Peas 3. Cheese, grated parmesean 4. Spinach 5. Pumpkin seeds 6. Full fat cottage cheese 7. Quinoa 8. Soybeans 9. Oatmeal 10. Lentils

[@erdemy2702]

11. algae

[@nelsonbravo6771]

How has no one heard of hemp seeds I'm amazed lol

[@EdwinPohan]

Mung beans is definitely one of the most underrated source of protein. For my fellow South East Asians here, these made into special porridges are one of the best tasting and also nutrition dense food anywhere.

[@ebbyc1817]

shhhhh Don't let out the secret . Then everybody will know, and the price will go up.

[@EdwinPohan]

@@ebbyc1817 And suddenly be packaged as “super fitness” food at 5x the price, “made for gym sharks” and other marketing flicks.

[@ajatshatru3844]

@@ebbyc1817 😄😄😄😄😅

[@Johny40Se7en]

They make JUST Egg out of that too. It's only over in America right now though, so here in Britain we gotta wait a bit. Worth it though, because it's like having scrambled chicken eggs only without the bad cholesterol, and exploitation and murdering of chickens. Can't go wrong.

[@EdwinPohan]

@@Johny40Se7en Fully agree. Also don’t forget the natural fibers which cannot be found in whole animal based food.

[@yash96819]

Jeff, you are the best when it comes to real useful information. This helped me visualize so many vague/imaginary portion sizes. Thank you.

[@richardcarr1900]

This is likely to be the most concise and informative video I have seen on youtube. Straight forward, simple and easy to digest. Pun intended.

[@stefanomarconi4675]

Hello Jeff, I just wanted to thank you about pointing out the difference between parmigiano reggiano and other cheeses as I live in Reggio emilia wich is the 'reggiano' part of it. I also wanted to mention mushrooms as an alternative source of protein and different compound beneficial for the body wish you may consider for your next video on nutrition,thanks,ciao.

[@andreviggiano6479]

@Fk KZbin what type of Vegan Meats? Usually they are nothing more than processed junk food.

[@nopenope6050]

Mushrooms do not contain any substantial nutrients whatsoever and certainly no bioavailable protein

[@nopenope6050]

@Fk KZbin yes, cellulose protein, which you'd have to be a gorilla to digest and convert. Nice try though

[@stefanomarconi4675]

@@nopenope6050 thanks but you are very wrong

[@balla2828]

Where so you buy “full fat” cottage cheese? My grocery store didn’t have it. Highest they had was 4% fat.

[@dorkwell]

Buckwheat should certainly be on this list. A complete protein (13g/100) with way more flavour than quinoa. You can buy buckwheat pasta and flour too, a great high protein AND gluten-free alternative for those that need it.

[@StrengthHacksCoaching]

Great suggestion, Teff and Amaranth are also great choices

[@jonman122]

Buckwheat has a relatively high DIAAS score at 68 as well, compared to oats at 43 or whole wheat at 20. Still can't touch any meat based source though when it comes to digestibility of the proteins. All meat based sources are over 100.

[@motorcyclescene]

Juuuust outside the top ten! But a contender for sure!

[@ayeslim47]

@@jonman122 not sure where you’re getting this information

[@JustinK0]

no one eats based off grams but calories. yes it does have 13 protein but also has 75 carbs which is a bad radio, its 80% carbs

[@erikalessard]

Great info! Concise and truly usable! Thank you so much!

[@bigcboogieman4097]

Thank you! Great video; And I’m really happy because before this video, I thought I had a crazy desire to have all these foods you just have mentioned and and plus. Well, now I know it’s my work out and the need for protein and natural food- I’ve been working for two decades ; not bulky ; but what really changed in me is my habit. I am more like vegetarian now than meat eater. Thank you again,

[@Bramble20322]

@Fk KZbin Fuck vegans.

[@Solo-X]

In response to you not liking cottage cheese (I love it!) is you can add it to your smoothie with other things such as fruit & protein powder not only to bypass the taste but to make it super rich and creamy in texture. So when making a green smoothie with spinach & fruit, this could be added to make it less watery. Keep up the good work! Go team Athlean!

[@CrouchingGrandpa]

Cups, grams, pounds, ounces and servings. This is why y'all need the metric system. Protein content is measured in grams per 100 grams.

[@SoumilSahu]

Yeah I'm completely confused

[@Mark-ww1vf]

I would even say protein in grams per 100 calories is better because some foods have a high amount of protein per 100 grams and also a lot of fat which makes it harder to get your desired protein intake while being in a deficit

[@craigbuckley4832]

Great video, I've learned alot from this video, many thanks for your help 👍💯

[@jamesmichaels4979]

1- pasta : 1:10 2- peas : 1:54 3- parmesan reggiano : 2:40 4- Jesses methods 5- spinach : 3:47 6- pumpkin seeds : 4:37 7- cottage cheese : 5:36 8- quinoa : 6:40 9- edamame : 7:24 10- oatmeal : 8:16 11- lentils : 9:05 BONUS : spirulina : 9:37

[@morishogo144]

Hemp seeds contain all 10 essential amino acids and are a rich protein source. This makes hemp seeds and products using hemp seeds a good protein source for people following a vegan diet. Per 100 g, hemp seeds contain more than 30 g of protein

[@spoopyscaryskelebones3846]

I thought amino acids were 9

[@SchuitPersonalTraining]

No there’s 8 essential amino acids mate, and milk, eggs, meat and fish contain them

[@zslev]

@@SchuitPersonalTraining this is incorrect. There are 20 amino acids, 9 of which cannot be manufactured by your own body. Those 9 need to me obtained though foods we. You listed some complete proteins, but there are many more sources, including plant-based (quinoa for example) that are either complete or incomplete. If they are incomplete you may need to combine sources. Whole point of this video.

[@SchuitPersonalTraining]

@@zslev i mean the 8 essential amino acids in the foods I named are 1. Isoleucine 2. Leucine 3. Lysine 4. Methionine 5. Phenylalanine 6. Threonine 7. Tryptophan and 8. Valine. So which other amino acid are you talking about? I read this in a sport nutrition book supported by hundreds of scientific articles. But maybe there’s multiple opinions on whether there’s 8 or 9. So I’m not “incorrect”

[@rowenaanderson3739]

From memory, the 9th amino acid is only essential for children.

[@HenryCreations]

The idea Jeff is trying to convey with this video: if you're looking for more protein, substitute regular pasta for whole wheat pasta, but go for same amount of calories than regular pasta. (he should've said this in the video tho, as a main point and I think this is where all the confusion comes from). But I 100% understand what he means because I've been watching Jeff for years and years. Although I understand why a video like this could be really bad for the uneducated. The idea Coach Greg is trying to convey (very rightfully so). You have to look at the % of protein per calories to know if a food is high in protein, which, mostly none of these are. Both guys are right if you are looking from their perspective. Just add both videos together and you get the perfect video. No need to hate on any of them. If you think this comment is helpful, get it to the top. We don't need to start a battle.

[@raidline5]

I literraly took away the same idea from the video.. But yet again things are interpreted differently by different people :\

[@Homebusinessesideas]

he shouldnt suggest wheat or regular pasta there both junk food shit chickpea pasta has twice the protein 4 times the fiber gluten free

[@ProjectMaelstrom]

This is not a "eat this to supplement protein" video. This is a add those to your foods if you want that little extra without eating more meat based products (dairies are so so ) But yeah different people interpret things differently.

[@riccardo50001]

Thanks! 77 going to 78 in 20 days. Considering a weight program and mostly swim these days. Fortunately, we have both a gym and small pool where I live. Thanks for this info. I will continue watching your videos as I consider a weight program again while I continue to sing which can also require a lot of concentration.

[@mariateran932]

Wow! This video should win an award for the most clearly presented informative presentation on this subject.. Especially helpful is what the portion actually looks like on a plate. So much helpful info in such a clear and campact space. Thank you for sharing your knowledge. Impressive. Wish I'd seen this video sooner.

[@coachluke7390]

Love how you included cottage cheese. Impossible to find where I am (Taiwan) but it’s so good. Mix it in with your tuna salad sandwiches instead of mayo and u WIN. Also… more focus on beans! Chick peas are another high fiber high protein food that goes so well in anything Italian! Lastly, chia seeds mixed in your oatmeal adds tons on fiber, nutrition and protein… Good video bro. Keep it up.

[@arthas640]

That's the wonderful thing about chia seeds: you can add a spoonful to tons of foods: oatmeal, granola, yogurt, or added to almost any baked good. A popular diet drink is to grind them up a bit with a mortar and pestle and mix them with water and any flavorings you like, they swell up and their high fiber content fills your stomach without eating much calories and contains tons of omega fatty acids and minerals like calcium, manganese, and phosphorus. They're roughly 1/3 fiber by weight and it's mostly water soluble fiber which is the better kind (insoluble fiber can potentially make constipation worse and doesnt provide as many health benefits like lowered cholesterol which is is one of the reasons oatmeal is so healthy)

[@manharlalbanoth5848]

U could make cottage cheese at home using just milk

[@missstorrm]

You can make your own cottage cheese at home. You just need full fat milk, lemon or vinegar, pot, cloth and a bit of patience to stir it :)

[@briseboy]

@@missstorrm EXCELLENT! Remember that the Whey remains in the watery part, so never throw it away.

[@GJ-ol5ev]

Great vid. Useful, practical info. Cheers!

[@aly-gj1uy]

the seerving size cooked and uncooked and on a plate visuals were extremely helpful, thanks for putting in the extra work

[@juanmontas5664]

Thank you for the video, very resourceful

[@shaungregory1827]

It's a balancing act of protein content vs calories - so depends on how closely you're watching your calories. Legumes, nuts/seeds, cheeses, pastas - all bring good protein counts, but also bring high calories per serving. If you're not worried about adding extra volume to your meals, then stick to the recommended serving sizes and have fun. If you want to maximize the volume you're eating, then other sources of protein may be better suited to you.

[@superfitme4695]

Exactly most important thing most people need to look at is the protein percentage of calories

[@66gassy66]

@@superfitme4695 Agreed . If you trying to stay in a calorie deficit , you Really have to look at the ratio of protein per cals for the day. I try to balance it all the time , and it gets frustrating.

[@namazishmakhametov3649]

I get volume by adding half a pound of broccoli or cauliflower or spinach. Half of my plate is green but at least it fills my stomach and i don't feel empty 😂

[@arthas640]

Some of these arent even that great overall. Spinach is great for you but it's only about 3% protein by weight and it's physically bulky, so a whole bag of spinach has about 6oz/168g which is only about 5 grams of protein. Great if you're on a diet, not so much if you're trying to add more protein to your diet since that's the same amount of protein as half a glass of milk, 3/4 a slice of cheese, or about 1/3 of a hamburger patty. For an average size man of 170lb eating a low-moderate amount of protein (0.7g/lb) you'd need to eat around 9 pounds of spinach a day.

[@tobiash_k3229]

@@arthas640 I would say the qualety of protein or the proteinvalue per calorie is most important: Proteins chanes are build out of aminoassets and the aminoasset most importent for building muscle is Lysin. So you should look for the lysincontent in foods as well. And the content per calorie, because it will allow you to eat way more of it: No wonder Lysincontent is high in redmeats, tuna, hard cheeses and lentils. But now to underline my point: lentils have twice the amount of lysin compared with pees, but pees have half the calories. Also depending on the diet and dietplan calories can be important: If you fast during most the day but try to eat 3000 cals in a short window nutriendens foods a key, because you simply can't eat enough without them.

[@lastsolfa]

Here in Germany there are two types of traditional cheeses called Harzer and Hartkase which have insane amount of protein and almost no fat. With some pesto or hummus they taste pretty decent too. Not sure if you have that in the US but worth having a look. Same goes with Skyr which is an icelandic type of fermented "yoghurt".

[@patricksmith9417]

Here in the US we have a cheese called Frumunda Its really stinky but 100 % protein !

[@photog1529]

I've recently switched my oatmeal to organic. I always used Quaker oatmeal in the past, but there have been reports that most familiar products made from oats (in the US) contain traces of a chemical that is used to keep the oat plants upright and not falling over so more can be harvested with less losses. Some products that were specifically mentioned in the study were Quaker Oats and Cheerios cereal.

[@davidholland1124]

Thanks Jeff. Great info yet again. My go 2 guy 4 body information. Keep up the great work👍

[@greatsisyphus7712]

Would be great to list these foods' protein contents in grams per 100g (as a percentage). Using antiquated measures such as cups or ounces just makes things a bit confusing as it's not really "oranges to oranges" comparison anymore. Thanks for the video, however, great info as always.

[@akshatsinghchauhan5257]

Bro he's an American...what else do you expect 😂😂😂....they will use anything but the metric system (Just joking tho....thanks alot Jeff for being a constant guide in my fitness journey)

[@pachukoking2963]

Not good with math so they use cups. And no clue what size cup

[@KitKat10281]

​@@pachukoking29631 cup = 8oz

[@Ash_Wen-li]

​@@pachukoking29631 cup is about 250 ml. Weight would depend on density of whatever you measure. I hate when cooking recipes use arbitrary methods instead of grams

[@GeneralSeptem]

Cope and seethe europoor 😂

[@batteryjuicy4231]

No wonder Esau gave Jacob his birthright for a cup of lentils...

[@StefanLeon]

Thank you for making this video! Very helpful

[@kevinward3144]

Thanks for this video, It's always helpful to learn about any ideas on better nutritional diets

[@ZeusEBoy]

Jeff that shameless plug was timed great; enough so that I looked into the protein powders you sell. I actually really liked the ingredients used but like you said processing matters greatly in terms of bioavailability and efficiency. Is there somewhere i can find the sourcing of these ingredients/could you make a video on it?

[@XxWANTEDxX88]

Been Vegan for almost 3 years and I've gotten just as much if not more protein than before, and peas, pasta, beans, lentils, oats, peanut butter, spinach, etc are all amazing sources.

[@stitchowi]

You sure you havent just become more aware of what you eat, looking more for protein?

[@XxWANTEDxX88]

@@stitchowi Even if that was the case, what's wrong with that? Being more aware of what you put in your body and knowing the best foods for your body is ultimately what's best for you.

[@stitchowi]

@@XxWANTEDxX88 Nothing wrong with that, good vibes here :D Just saying if you werent monitoring your protein intakes before going vegan, then you wouldnt really know

[@XxWANTEDxX88]

@@stitchowi sorry dude, didn't mean to be on guard, never know with some people lol. Good vibes all day every day. Yeah you're probably right, cause I never monitored anything before lol.

[@behindthedesign.]

@@XxWANTEDxX88 gotta say I like the wholesome exchange, nice to see nowadays online

[@jimobrien6903]

This is great information! While I was aware of some of these foods I also wasn’t aware of some. Thanks for this

[@theidentity838]

Loved this one,really need more on healthy fats and carbs and hoping to get some on training and sleep🙂

[@Gigatless]

Here's how to consume Cottage Cheese in a form of shake if you naturally hate it: 1 banana 1 cup of milk 2 spoons of oatmeal flakes, 1 spoon of honey 100 grams of cottage cheese Warm up the milk a bit and blend them all together. Enjoy your shake.

[@AdrianAgnic]

Good tips, oats with protein boost from the cottage cheese, I do that often myself. I do like to do it a bit diferently, I like frozen beries. Tastes great, and you get a nice pink color

[@appetiteforfitnessllc]

Nutritional Yeast deserves a mention. 5-8g protein/serving depending on the brand with a complete B vitamin profile

[@Deathhead68]

Think that's probably a little too niche, though I do love it. If anything kidney beans or black beans should get a mention.

[@jardel_lucca]

And tastes great. Unfortunately it's kind of expensive though!

[@appetiteforfitnessllc]

@@Deathhead68 Agree on beans! Have some kidney and pinto in the pantry. Thing I love about the NY is the versatility. Can sprinkle it on pasta, meats, beans, etc. Cheesy flavor without the guilt.

[@appetiteforfitnessllc]

@@jardel_lucca Around $5 to $6 where I live. I hit my meals with around 1 tbsp and it lasts a month. So 20 cents per serving and you get protein, fiber, and a full B complex.

[@Deathhead68]

@@jardel_lucca that's true, you don't use that much though

[@peterbrighouse6159]

The guy actually seems to give really good advice. So many fitness/diet/nutritionist influencers full of utter bs, trying to sell you garbage. Jeff seems pretty passionate about giving good advice. Liked all his videos so far.

[@krolikpiatek]

Thank you for focusing on health, diversity, and for introducing plant-based options!

[@cardiacdrummer5443]

Oh perfect timing with food advice as the holidays come. Great content and thank you for priding us expert advice for free

[@AxxLAfriku]

My name: AxxL My job: Superstar I like: Handsome girls I have: 2 handsome girlfriends My dream: Have more subs than my 2 girlfriends Your name: ca

[@richoneplanet7561]

Great video as usual. Portion amount key factor yes. I eat twice the pasta and peas as you say. Add parmesan, it's heaven! Thanks!

[@dbagdi1998]

@@richoneplanet7561 It’s not good at all, average human needs roughly 200 grams of protein by Jeffs logic in the video, pasta has 7.5g of protein per 200 calories and you need 200 calories per day on a diet so that’s 75g if you eat purely pasta. Less than half of your daily protein need, Terrible video

[@rickyzabilski]

Hi Jeff, I wanted to ask you your thoughts on Lupins (lupin powder) as a protein source. Many studies tout it as an excellent health food, and its protein content looks to be off the charts - between 30g and 50g protein per 100g. Keep up the awesome work, and thank you for yet another priceless video.

[@alishaanimations3058]

Ask chat gpt!

[@nyunixguru]

I’m afraid of how to cook lupine. They make it sound alkaloid poisonous

[@unclegeorge7845]

Thanks for an informative overview. And so many vegetables too! Are the supplements vegetable based as well?

[@trudievlee5079]

Very helpful, informative. Thanks.

[@Michael-uo8yv]

Thank you for your PSA about parmesan reggiano, it's completely different and tastes so much better than the imitation. So much better and I feel like a lot of people have never even tried it here.

[@motorcyclescene]

What is that Kraft brand powdered stuff?

[@djrickmendez255]

A lot of people say that they don't like quinoa, but it's because the quinoa is cooked plain. I usually add cumin, cayenne pepper, some sea salt and extra virgin olive oil which gives it a great taste on its own! Then, you can have it with the lentils, spinach, or a wide variety of vegetables or legumes to go along with it for a hardier meal!

[@Ka_Gg]

As someone who is getting into healthier foods, I wasn't a fan of quinoa the first few times I had it. After about the 4th or 5th time, I started to like it. I think many ppl want to think of it as rice. Once you think of it as your own, it helps. I don't think it's bad at all. Gotta add some flavoring. For a while I was putting soy sauce in it.

[@djrickmendez255]

@@Ka_Gg I always tell people when they tell me that they don't like quinoa, it's because who ever made it, didn't add any spices to it. It does need help because on its own, I don't think I would eat it! When you add spices like cumin, cayenne pepper, extra virgin olive oil and such, it is great! Obviously, there are many other spices you can experiment with, but these are my go-to!

[@Anikanoteven]

Excellent video! It’s hard to get all the protein needed in a day. This helps a lot!

[@wickedrocketelvispel]

I’ve been struggling trying to figure out how to up my protein without the standard sources. Thank you so much for this video! Permission to be creative ☺️

[@racxie6191]

As a lifelong vegetarian I appreciate this video. Some of these I was already aware of (e.g. cottage cheese which I love so glad it got a mention, though some brands aren't that great), but I did learn some new things too.

[@tubax926]

Respect 💪

[@HerculesEinstein]

try powdered peanut butter, too

[@willcook6967]

I am a huge fan of seasoned black lentils and chicken breast for my lunch at work. Flavorful, filling and for the amount of food you're eating, the calorie count is fairly conservative. I boil one cup and I get two meals from it, with a chicken breast in each. The fiber slows your digestion way down, so you're good for the rest of your shift. Also, I work out right after work, and I'm still comfortable enough that I don't need to eat before the gym. It's a great meal option.

[@usa2342]

How do you cook your lentils?

[@agroncekic7628]

I love this guy learned a ton from this thank you for putting this info out their Simple , honest and very knowledgeable.

[@jkehler1258]

Loving your videos. FYI I used to detest cottage cheese until I was told to try it with a bit of black pepper. Now I love the stuff. It's a simple trick that can even be pulled off when looking for a snack at most gas stations and convenience stores. 👍

[@dustyoldhat]

Jeff do you know about Protein+ High Protein Pasta? Barilla makes it, it has semolina wheat, pea protein, lentil protein, chickpea protein and maybe other stuff protein. It's 10-15g protein per serving dude but if you eat double serving it's 20-30g

[@gloriacook2708]

My favorite pasta. I recommend it to everyone.

[@JustinK0]

lol when you do the math on that, based on 2000 daily calories its like 79% carbs and 20% protein, less than 1% fat.. What kind of crap macros is that? if you want protein theres a lot of way better options

[@masculinespirit8311]

1- pasta : 1:10 2- peas : 1:54 3- parmesan reggiano : 2:40 4- spinach : 3:47 5- pumpkin seeds : 4:37 6- cottage cheese : 5:36 7- quinoa : 6:40 8- edamame : 7:24 9- oatmeal : 8:16 10- lentils : 9:05 BONUS : spirulina : 9:37 XLR8 protein stack? whole video = )

[@ericcossette2191]

this guy is amazing. thanks jeff. Ive lost 50 lbs just paying attention to your videos. You the man

[@christinem.3733]

Stoked to have the info your providing.

[@taichiworld]

You’ll want to add hemp seeds to that list. 35g per 100g, higher than pumpkin seeds and its a complete protein. They work great on porridge or in smoothies, anywhere really. Good to see so many vegan options on your list 👍

[@oolala53]

True but aren't they a lot more expensive?

[@taichiworld]

@@oolala53 depends where you buy them. I get them for about €1.70 per 100g Other brands sell exactly the same but for €7 per 100g.

[@oolala53]

@@taichiworld I will have to look around. BTW, how many calories are there in 100 grams?

[@taichiworld]

@@oolala53 almost 600 like most seeds and nuts.

[@oolala53]

@@taichiworld That’s a pretty high count to get 35 gms protein. Of course the fat makes them delicious! I have eaten them before. I’m going to shop for some.

[@roym2185]

Great video. As a vegan, it's great to see legit health aspects included with lots of varying ways of doing this, and just clear health aspects listed, e.g. the complete proteins by mixing the peas and pasta iirc. And the nuance with TVP and similar soy stuff. Good to see people who aren't vegan know their stuff about this.

[@andrewbinns5035]

I've been doing meatless days every week and its actually improved my body composition. I think a lot of lifters shouldn't sleep on incorporating vegan and vegetarian options.

[@matthewg3374]

I need to learn how to be a vegan, currently I’m pescatarian and I eat wild caught salmon and a couple times a month. I went vegetarian for about six months but I started having some health issues and hair breakage Pretty sure I wasn’t doing it properly. #Ascension #RaiseTheVibration

[@historymatters6627]

I can still see that juicy steak...YUMMMY

[@AngrySpartan9311]

I'm a vegetarian and don't eat dairy either cause I get eczema. It's really hard to do it properly. I couldn't put on weight until I started eating alot of eggs. Also don't think I get enough iron as I feel alot more energy taking iron chewables everyday.

[@undoctrinati0n]

@@matthewg3374 you're not doing it properly cause youre meant to eat meat. Not one vegan source of protein is even close to the essential amino acid profile of meat

[@Raque1]

Can you make content on how to combine other foods to make a complete protein? Love the wheat pasta & peas hack, however I don’t eat whole wheat(it’s heavy in my body) I tend to eat brown rice & quinoa pasta. We would love some info for those who don’t eat meat or dairy in general! Much love & gratitude for what you do & share! 💚

[@radronsradicalrides5511]

You are really helping me. Thank You

[@bruxotlaloc]

Great video as always! It's been really eye opening to a beginner like me!

[@Johny40Se7en]

@@zooey5959 " Heavy Sex "As opposed to what, Light Sex? 😆😅🤣

[@peterparahuz7094]

not all proteins are the same. different proteins are made of different proportions of various amino acids. you need the right proportion of AA to build muscle. the rest gets converted to energy. (imagine having parts for one car plus one hundred tires. you can still assemble only one car). proteins from animal sources have the best AA profile. only something like 1/6 of plant proteins can build muscle. a second issue is the ability to absorb the protein from food. animal proteins are also higher in this aspect.

[@the_grinch_life1187]

Just started doing your perfect PPL workouts. I’ve done AX-1 and Beast before but started slacking and trying to get back in it. Question, can you introduce TNT workouts into the PPL for muscles you feel that might need more work like with AX-1? And if so, where in that week of PPL should they fall? Thanks for all the great content.

[@mihailmilev9909]

What are TNT workouts?

[@thomashansen6077]

Explosive workouts?

[@the_grinch_life1187]

@@mihailmilev9909 he has workouts called TNT that specifically target 1 muscle. In his AX-1 program you can choose 2 TNT workouts that get filtered into the week along side your existing workouts. They can be stand alone workouts or paired with AX-1 and used to help your “slow to grow” muscles.

[@nomnomyourmom]

@@the_grinch_life1187 TNT is meant to incorporate bro split into the 3x/week split, if you already do his perfect PPL 6x/week, there's no other day to add TNT in.

[@Genekatana]

Great video! Thanks for the tips! What about Seitan? That packs a lot of protein per serving but is almost all gluten, if im not mistaken. For that reason I've avoided it.

[@onthehighCs]

great list! Broccoli is a protein powerhouse also. 9 grams of protein for just 75 calories. That's 3 servings that also leaves plenty of room on your plate.

[@JetADR]

It would be nice to have a chart with all of these foods and their protein amounts

[@drip369]

Protein isn't just for building, but also rebuilding and sustaining cells, and DNA. We are in constant decay and carbs+protein is needed to rebuild and sustain otherwise it'll be a loss. I seek at least 50g per meal, yet i don't mix my carbs and fats in each meal. Carbs for the morning, fats later

[@Johny40Se7en]

Yep, and nice plant based protein sources are not full of artery clogging trans and sat fats, or bad cholesterol. Add your favourite sauces, herbs, spices to them, can't go wrong 👍😊

[@banparlous2552]

@Joseph Jones You have the right idea of not mixing fats w/ carbs. Although I want to say it would take about 3 days to get those carbs/sugar out of your system so you wouldn't engage The Randle Cycle. Depends how much carbs you're eating. Have you considered going meat-based ketogenic or Carnivore?

[@banparlous2552]

@@Johny40Se7en Cholesterol is cholesterol. There is NO such thing as " Bad cholesterol ". Chronic inflammation causes heart disease, not cholesterol. Chronic inflammation caused by a diet that engages The Randle Cycle ( mixing carbs w/ fats over time). Just eat a species appropriate diet.. lose the carbs/sugar & you'll never have to worry about heart disease or cvd again.

[@Johny40Se7en]

@@banparlous2552 That's a common misconception. There is indeed a thing as bad cholesterol. Our bodies make our own, we don't need to chug down the corpses, lactations or ovulations of other animals to add to it. That's how the lovely vital arteries clog, especially as we get older... Some great info about plant based nutrition 😉🧐 kzbin.info/www/bejne/paG6eoR7ba6MrsU

[@banparlous2552]

@@Johny40Se7en No, it's the repeated engagment of The Randle Cycle that causes chronic inflammation. Chronic inflammation causes heart disease/CVD, not cholesterol. Besides, humans are Carnivores, the N14/N15 collagen isotope testing has proven that. You're wrong on all accounts. Sorry 'bout that.

[@jimgeyer3475]

Outstanding Commentary!!! Priceless!!! Thank You!!

[@jeffshappard8227]

Cottage cheese with pepper is great too! Lots of excellent tips here. Thanks Jeff.

[@patrickspellman8758]

I’ve had questions about most if not all of these foods and their protein content. Thanks man!

[@mihailmilev9909]

Nice. So u got ur questions answered. And it wa very informative for the rest of us too I hope

[@greatscornholio]

it’s always weird to me that even when jeff is plugging his own products on youtube he never mentions any of the deals or specials going on. he’s got multiple discounts and sales and bonuses available for christmas and he never mentions them and barely even mentions when a new program comes out. so strange.

[@Matt2299]

It could be that he doesn't want to confuse people that find this video outside of the sale's duration. The model he seems to use is make videos to give information and maybe get people to buy a program (usually AX1). Those are the people he markets via emails of new programs and sales, since they're likely to buy more stuff.

[@Linkaara]

It is a weird marketing move but it makes sense when you think about it. Athlean-X (the company, which Jeff owns) treats us as two different audiences basically: people who stays on KZbin consuming the free content, and people who bought a program. It is more likely for a person who already bought a program to buy another one, so they push the new deals and programs to those people. By keeping the KZbin channel clean of this "buy this new thing" pushes, the audience on KZbin stays happy with a channel who keeps giving away free content without forcing anyone to buy anything. He stills talk about his programs on the last seconds of the videos, and they publish ads on the internet, outside of the KZbin channel. At least, this is how I see it.

[@bjornegan6421]

I think it may have to do with keeping the content seemingly less biased. when actual information is presented and something is being sold, it is much easier for people to dismiss it as a commercial.

[@mihailmilev9909]

@@Matt2299 ohhh that's true

[@mihailmilev9909]

@@Linkaara intesting

[@dipnitasikder7980]

My favourites would definitely be: Peas Spinach Oats Cottage cheese Lentils. This video was very helpful.

[@beaubilodeau2305]

I have serious respect for this man ! Thanks for all the amazing content!

[@gianfrancosavino6366]

way to go, Jeff. you keep on being the best coach on the internet.

[@dbagdi1998]

He’s far from it, these food are terrible

[@spoodsnstuff]

There's a few of those i knew about, but some that really shocked me. As a cyclist, protein is a really important part of my diet, and the carbohydrates elements are something I always look for too. Obviously not for muscle mass, but for maintaining lean muscle and making sure those muscles are up to strength. Pardon the pun, but definitely some food for thought in this video. Thanks

[@samp8793]

Mann.. none of this food is high it protein dont listen to this guy.. since when pasta is high is protein.. quinoa ? Seriously...?

[@ex7229]

Ahh yes tell us more sam p with your expert knowledge

[@samp8793]

@@ex7229 loool doesnt take a expert to know quinoa is a high carb food and not high protein. If you think its high protein you probably dont know how to read a nutrition fact dont you ?🤦‍♂️

[@AdrianAgnic]

Sam is 100% right, this video will only help you get fat by misleading you into thinking you are having a protein rich meal.

[@Bramble20322]

@@ex7229 I mean, the guy in the video is using dry weights and doesnt even consider the DIAAS score of the proteins listed. 3 ounces of dry legumes will turn into 6-7 ounces when cooked, there goes all your supposed protein density. Not to mention he didnt list the carb amounts in these foods as well. Even white flour has 11-14g of protein per 100g, yet you dont stuff yourself full of white bread for obvious reasons.

[@leedraper3694]

fantastic video, what I liked is that most of these are seeds, pulses and veg, cost effective and easy to add to an existing meal prep..

[@edrinika9119]

Thanks fir everything 🙏. I have just started exercising and i had no idea what foods are full of protein and how much i should eat

[@joachimschillinger3065]

Jeff should visit a german speaking country and try all the different cottage cheese types there are. Every region has their own dairy and cattle that influences the taste by a lot!

[@gabbar51ngh]

I was surprised too he didn't like cottage cheese. It's delicacy in india. Fairly simple. Probably not aware of a good recipe for it.

[@annemary9680]

I think most people have more of a problem with the texture of cottage cheese rather than the taste.

[@annemary9680]

@Fk KZbin Obviously they make it for me too if i'm also drinking it 🙄

[@Permuh]

I was dead sure lentils was going to be close to the top here, and I wasn't wrong! I usually mix cottage cheese with berries and a light sprinkle of oats, but adding cinnamon opens up a whole new type of taste!

[@spin230]

I do the same but also add a nut mix to it. I’ll try the cinnamon in it though good look!!

[@tammywade3649]

Maybe add some chia seeds???

[@AtomicToyRobot]

I love watching videos like this that reinforces what I'm already eating normally

[@user-bs7lo4ho5j]

thank you so much for providing alternative sources of protein for body builders who dont want the "classic" sources. great info, thanks for showing people how to turn their plant proteins into completes

[@user-bs7lo4ho5j]

also spirulina goes hard fr

[@riotsquirrelz]

Great list, I love peas 🥰 Don't forget hemp hearts! 10g of protein in just 3 tablespoons and they are absolutely delicious. I'm allergic to soy, dairy, and eggs, so alternative protein sources are a tough one for me.

[@philipvankampen6432]

Yeast flakes!

[@riotsquirrelz]

@@philipvankampen6432 I love nutritional yeast! It's the only way to get a cheesy flavor to anything since I can't have dairy. I make nacho cheese and an alfredo sauce with nutritional yeast 😊

[@dominikmanthei4546]

I cant believe it

[@tomyris8648]

Love hemp hearts

[@ToxicAntidote]

A question about the protein amount that is mentioned in food like peas, beans and lentils: are they dried or boiled with these numbers? Because there's a huge difference in size, density and weight depending on which it is, and thus the amount of protine per measured amount of said food will of course differ as well.

[@kensdc]

Cooked from dry; raw legumes and cereals are much higher in protein but shouldnt be consumed that way.

[@ToxicAntidote]

@@kensdc Yes, that I'm well aware of. The reason why I ask is that often when people (even fitness experts in some cases) talk about the nutrition values of food they forget to do the calculations from what the label on the packaging says to what it actually is in an edible form. A bag of dried chickpeas has 20g protine/100g. Cooked they are about 6,5g/100g.

[@turkicsayajin2274]

@@ToxicAntidote what i do is that i replaced lettuce from my salad with raw snipach ! some of them can be eaten raw

[@GoldChocobo77]

All measures are for the dry version. The measures are useful to know how much to cook, not after the fact.

[@arthas640]

Generally they assume lentils are cooked in a standard 2:1 water to lentil ratio for the purposes of nutritional labels, you can cook them into more of a paste (or as some Indians call it a "gravy" that certain forms of dal take) which has far more protein to weight then a thin soup like lentil dish. You can also roast the legumes which concentrates their nutrition. As for beans they assume a roughly 2:1 or 3:1 ratio which is the amount of water a bean will take in and still remain whole. Peas they generally measure raw or blanched, so they have the same amount of water as when they're sitting on the vine, the same is also true for edamame.

[@jessicapalmerofficial]

Thank you. This was very helpful!

[@hussainchoudhury8846]

I have never, ever taken down notes and added to my phone, until this video. I love how it is simple stuff which is easily and readily available. Am thinking specifically of the peas, pumpkin seeds and lentils. I do have a request for more food based stuff. I am 47 now, I try my best to train by doing weights and also running (Iove running!!). The days I do my weights....the day after, I am totally mashed!!! Tired and hungry aaalllll dayyy lol. I think i am eating OK, I try to drink my two litres per day........what am i doing wrong? I eat, then barely two hours pass and I am seriously hungry again!! Any suggestions would be welcome, and keep up the ace work!

[@dhova_2113]

I've always been a fan of pond scum 😆 Thanks for the video. This was super informative. I'm getting a little tired of just having chicken and beef and these are some awesome alternatives that are also healthy

[@arthas640]

With meat I'd suggest finding recipes you like to add some variety. I once got a mountain of cheap but good quality ground beef and it was my main protein for months but i got burned out on hamburgers pretty quick so i started stir frying it, adding difference sauces, made meatloaf, etc to add variety. Hot sauce is also great, if you eat the classic rice-chicken-broccoli combo (or similar) finding a sauce that's good on that is a game changer. For me that sauce is Nam Phrik (aka Phrik sauce, Nam Pla Phrik, or like 10 other similar names) which is a 50/50 mixture of lime/fish sauce with minced garlic and thai chilies added, sounds weird and maybe gross but it's salty, sour, a little sweet, and spicy and it goes great on rice, any meat, and even some veggies and adds a ton of flavor to any dish for zero calories. Same goes for soy sauce, oyster sauce (which tastes salty and savory, not fishy at all), or pretty much any seasoning.

[@nyunixguru]

Me too and it’s probably not healthily sustainable in the long run

[@motr3bam867]

I recommend everyone to watch the "what i've learned" video that covers the difference of plant base protein with animal based protein

[@ProjectMaelstrom]

does it says that no matter what you do plant based protein can't outvalue animal based protein ?

[@wendyh.9363]

Thanks for the tips. My mom always used cottage cheese instead of ricotta in her lasagna. I'll try that with whole grains, spinach, lean beef or turkey, and add in protein powder.

[@ewellford]

This is one of my favorite recipes for Healthy Alfredo . Start with a 12 oz. box of 100% whole wheat penne pasta( or whatever shape you like). Cook your pasta the way you normally do. I prefer the low water method: for every cup of dry pasta, add 1.5 cups of water. Salt to your particular tastes or health requirements. As soon as the water starts to simmer, add the pasta and cover the pot. With a lid, a roiling boil is unnecessary. Around the 5 minutes mark, check your pasta for your preferred texture and add 8-16 oz of sliced raw mushrooms. These would have been included in Jeff's list if he extended it from ten to fifteen. When the pasta is done, turn off the heat and add a 1lb. bag of frozen peas and stir. While your pasta is cooking, blend 1 cup of cottage cheese, 1 half cup of grated Parmigiano Regiano, and 1 half cup of pasta water. Drain your pasta. If you used the low water method, the water should be absorbed. Stir in your sauce with plenty of fresh ground pepper and/or additional Parmigiano Regiano. To up the protein throw in 1-4 boneless chicken breasts or thighs with your dry pasta. You can use thawed or frozen chicken, but for every 2 pieces, you will need to add another cup of water(if you're using the low water method). When your chicken looks done, pull it out of the water and slice it up. If you used frozen chicken, it will probably still be pink in middle. Put your cut-up chicken back in the pasta pot to finish cooking. Your chicken should end up tender and moist. However, if it is rubbery, it means that you over-salted your pasta water. If you're adding chicken to your recipe, you may want to save the salt until the end. Leftovers: you can store leftovers like you normally would, given the nature of certain proteins this recipe does not microwave well, but eaten cold, it makes a very tasty pasta salad. Meal prepping: for the above reasons, keep your sauce separate and add it after you have re-heated your pasta portion.