7 Ways To Eat More Protein | How I Eat 140g Protein Every Day

[@stylyoreilly]

Make protein focus of every meal Break your fast with protein Increase serving sizes min 4 oz Find opportunity to double up protein ( Greek yogurt +protein ) Prep your protein ahead of time Use snacks as source of protein Supplement with protein powders Your welcome !

[@melaniepintus7785]

thank you so much!!!

[@AlisHaAmbreenAli]

Thanks

[@mahogonymandzak9979]

I eat around 150g a day of protein and I also struggle to hit my calories, which right now is 1,430 exact but it’s amazing because I’m not hungry at all. I wake up feeling amazing I’m drinking 2 liters of water a day and man I don’t know why I never tracked and made protein the star. I’ve always loved meat and cottage cheese and high protein foods so it has been easy but counting calories was the issue. I was over eating and getting heavy during covid just because I ate so much calories worth of carbs. Started @223 now I’m at 205 In 2 months so I’m definitely happy and full lol.

[@SelfTaughtWeightloss]

Thanks for these tips! I’m trying to get more protein in daily. It’s not always easy though.

[@DivaandtheDivine]

Protein is super important. Definitely start by making it the focal point of every meal.

[@syreetacunningham899]

I've been trying to figure out how to get more protein and this was very helpful.

[@DrTariqRamadan]

I'm also struggling let's see this video helping me or...

[@kathy8832]

This was an extremely important video for me. I want more protein just don't always know how to get it. Just bought both the Kelly Leveque books and am reading Body Love. Looking forward to the Fab 4 smoothies.

[@DivaandtheDivine]

Glad it was helpful, Kathy! I'm excited for you to start on a Fab 4 adventure.

[@LissaxKristine]

Some of my favorite lunches end up being snack plates/protein samplers. Sure, I'll throw in a couple different veggies, but I might have a little cheese, some tuna, maybe a couple slices of flavorful lunch meat (like buffalo chicken), and maybe even yogurt or a protein bar (even if it's just a mini RxBar. Sometimes, each thing only has 5 or 6 grams, but it adds up quickly when I have several things on the plate. I definitely need to start incorporating cottage cheese into my meals more. Not sure why I don't. Maybe I'll go shopping for the ingredients to make, beet, arugula, asparagus, and goat cheese egg bake for lunches. Between the eggs (maybe a mix of eggs and egg whites?), cottage cheese, and goat cheese, it's not only a great protein option, BUT it's also perfect for meal prep. [And I may be able to find more pre-cut, frozen beets at Aldi, which will make my life SO much easier, haha). I love some protein desserts. I tend to alternate between just regular cookies and sweets and things like RxBars, Eat Me Guilt Free Brownies, HEAT Bars, and Clio Bars. I usually pick dessert based on what sounds most appealing at the moment. Still, I'll usually gravitate towards something with more protein if I know my dinner was lower or I'm feeling a little hungrier. [I need more Galaxy Brownies in my life!]

[@sparklysusan4641]

Good vid, good talk again! Sharing is caring ~ 👊🏻❣️👊🏻❣️ Happy Monday...

[@DivaandtheDivine]

Thank you! You too!

[@kimberlywatson591]

Oh I love the cottage cheese with salad idea

[@DivaandtheDivine]

Cottage cheese is always a good idea 😊

[@jeniferrivera3677]

Great information! Thanks for the reminders!

[@DivaandtheDivine]

You are so welcome!

[@sammy9277]

Thank you for the tips! Great start to my weight loss journey👍

[@margienoire7464]

Just what I needed! Thanks.

[@DivaandtheDivine]

Glad I could help!

[@blessedbythebest1003]

This is a great video. Thank you!! All I was thinking was powder. Powder powder. But you named good stuff especially doubling. ☺️

[@jocy9000]

I’m diabetic so I already do this

[@nickerbalarski2656]

I don’t eat enough protein cuz I get full so easily and end up being off by 50g like 2 days a week recently…it’s hurting my gains…

[@christinecooper4256]

Thanks for these tips! One protein snack hack I love is Magic Spoon high protein cereal. 😋

[@GeorgiannaMartin]

It costs $12.00 and the box is so lightweight =something is fishy here!

[@deborahfield9016]

Great tips! Thanks!

[@missluna2338]

Thanks for the advice! I hope this will help me build more muscle mass to make my muscles look more visible. I'm trying to look toned. 😎

[@DivaandtheDivine]

Protein paired with weight lifting will help with that for sure. Lift HEAVY weights a few days a week. You’ve got this!

[@jmansasmr543]

The ad was perfectly timed for me; I use snacking to sneak in 30 extra grams of - COVID 19😭 I can't with these ads lol

[@DivaandtheDivine]

Hahaha. I definitely don’t try to sneak in 30g of Covid. 😅

[@blessedbythebest1003]

YES IM mind blown of how hard it is too eat because it’s a lot to make you full. What happens if you don’t eat all the protein in a day?

[@DivaandtheDivine]

It's best to try and get as close as you can as possible. What happens totally depends on what else you're fueling your body with and what your current goal is.

[@ambitiousbeauty1013]

I plan on buying some unflavored protein powder. That way I can add it to different drinks and meals..

[@rhiannonjbaker5047]

Amazing tips!

[@AllThingsConsidered333]

I typically only eat one meal a day plus a small snack and I struggle to get in enough protein. I do intermittent fasting for chronic illness plus I’m very intolerant to many foods esp processed carbs and most fruit & many veggies. I feel best when I’m fasting. I eat elk, venison, pastured pork, organic chicken & duck, raw organic eggs from my local farmers, occasionally turkey, salmon & bacon. I add Dr Axe collagen protein in my morning coffee. I occasionally eat plain Greek yogurt but can’t do much at a time, same with cheese.. Sometimes I eat Munk Pack keto bar, Quest protein chips & pb cups (rarely), Atkins protein chips & bars- I don’t eat these every day. I end up feeling too full/not hungry before I get enough calories or protein for the day. I also struggle to get enough fiber. Usually I make my own “oatmeal” with ground flax, coconut flour, almond flour, hemp hearts, chia seeds, and sometimes psyllium husk. I can’t eat this every day.

[@AllThingsConsidered333]

I’ve been listening to Dr Bart Kay re the myths around the ideas that we need plants to be healthy… very interesting and goes against everything we are taught from childhood. Yet my body has been rejecting plants the last 7 years especially and I’m finally listening. I see now how they negatively affect me. My body craves meat, fat, raw eggs and that’s about it. So now that’s what I’m focusing on.

[@AllThingsConsidered333]

Since I wrote this I have quit eating pretty much all plant foods except full fat coconut milk (for my raw egg drink) and occasional salt & vinegar almonds. I found nutrition with Judy channel which is all about carnivore. Many doctors interviewed there who advocate carnivore diet. So now I don’t feel guilty for not eating fruits or veggies and I’m feeling better than ever

[@journey265]

Ooh good topic.

[@DivaandtheDivine]

Thanks!!

[@roses609]

Great information

[@DivaandtheDivine]

Glad you think so!

[@michelesteward5170]

Some good points here!!! Carbohydrates are not a required macro.... Protein and fat are. ❤️

[@DivaandtheDivine]

Oh you absolutely need carbs. Don’t get that twisted. They’re important for your thyroid and all of the hormones it creates. Get those carbs too. This video just happens to be about protein

[@5JRTs]

I’m not sure where you’re getting your facts from or what your credentials are, Diva. @Michele Steward is right that carbs are not a required macro. Required means essential and they are not essential. As for the thyroid gland, it uses iodine to produce its hormones. Iodine is in some foods (fish, milk, yogurt, cheese), iodized salt, and water. Most of those contain either no, or very low, carbs (except for flavored yogurt.)

[@DivaandtheDivine]

@@5JRTs My credentials are multiple nutrition certifications, so fear not I've got them. What are your credentials?

[@TheRachag]

I think she is referring to people who are surviving on Carnivore Diet. 🤷🏻‍♀️ There are not that many diets that eliminates a macro group to compare that with. Vegans get some fat/protein from fruits/veg and nuts so 🤷🏻‍♀️. I think all diets should be looked at individual level.

[@janem1869]

I checked and saw the be well powder on Amazon by Kelly leveque. Maybe you already knew this.

[@DC-ef8op]

Is that much protein bad for the kidneys

[@DivaandtheDivine]

This is something to bring up with your doctor for you specifically, especially if you have a history of kidney disorders, but generally speaking 140g should be fine, especially for someone over 150 pounds.

[@harxey]

Bro, I am a sucker for that eye color.. Great vid though.. I've come to realize I do not get enough protein in a day and since I have been more mindful of that I've noticed a bit of weight loss, my energy is better, my hair is better and I don't retain water as bad. I have heart issues so that is a problem I deal with. But man.. getting that protein is more difficult than I thought it would be.

[@DivaandtheDivine]

Thanks so much for watching, Chris!

[@bizzyfit2128]

I'm trying for 100. It's hard. I don't eat eggs. I've been restricting dairy too, but I'm willing to eat Greek yogurt to up my protein.

[@DivaandtheDivine]

Greek yogurt is great! Getting a beef protein isolate powder (Be Well By Kelly) or vegan powder can be a dairy free option too.

[@shelly7017]

Peanut butter is not a good source of protein. It's also inflammatory. I'd prefer to be dairy free on a high protien diet. I don't do well with cow dairy. I also don't eat highly processed foods and I'm not a snacker.

[@DivaandtheDivine]

Glad that way of life works out for you. Personally, I do great with dairy and things of that nature. Every body is different.

[@jaimedelreal7255]

i dont't eat breakfast

[@DivaandtheDivine]

To each their own. and I mean...technically you DO, because breakfast is simply breaking your fast.. aka the first thing you eat that day.

[@mustard3687]

I have a meat texture issue

[@DivaandtheDivine]

That does complicate protein intake a bit, but luckily there are many non-meat options out there to help you out!

[@davidcolantuono3622]

For me, getting more protein is extremely difficult. First of all, I'm a very picky eater and seafood is completely off-limits. For another, I get too full too fast when I do eat. While I don't exactly count calories or carbs, I try to estimate how much protein I eat on some days. For a third, I'm overweight and live a very sedentary lifestyle. It's a long story, but my sleep is very poor due to a variety of reasons not related to this. As such, I don't have enough energy to work out and exercise, hence the sedentary lifestyle. I also only have two meals a day, rather than three, due to my poor sleep. Occasionally, it's even down to one meal on my worst days. I like salads with only lettuce, cucumbers, and carrots...nothing else. Well, nothing else, except dressing, of course. It's usually Italian dressing, but sometimes, I like oil (NOT olive oil) and vinegar. As for protein foods that I do like, they are as follows: *peanuts* *peanut butter* *chicken nuggets* (rarely, just regular chicken) *turkey* *hamburger* *hot dog* *mac & cheese* (if that counts) *string cheese* (but, I have to be careful due to dairy allergies...this also applies to mac & cheese, as well) *eggs* *bacon* The point is that my protein grams can never be met. When I do fill up on a large amount of protein for breakfast (or brunch), then I'm pretty much done for the rest of the day and have no appetite for another meal. This is when I usually have a salad and a light snack with only limited proteins (usually, just peanuts or peanut butter on crackers along with popcorn or other similar snack). At best, I can probably reasonably get about 50 or 60 grams of protein in a day...far less than the number of grams that I should be getting. I can't force more down if my stomach doesn't want it. Otherwise, I will likely throw it back out if you know what I mean. So, it's just not possible for me to get the very large amount of protein that my body needs. I do drink those protein shakes, but I hate the protein powder. I tried it once and couldn't finish it. I usually drink at least two (rarely more than two) of the *Atkins* protein shakes (15g protein each) with my breakfast...and, sometimes, with my snacks or dinners (on the rare times I'm hungry for them). I used to like yogurt, but the last time I had it, my dairy allergies kicked into high gear, so I gave that up. That's why yogurt is not in the list of protein foods I like above. I mean, I liked it, but it definitely doesn't like me. So, that's the situation I'm in and why I'm unable to get the recommended grams of protein that my body needs.

[@marianking1379]

Can you eat eggs and regular meat and fish. Sound like carnivore would be great for you, look up Dr Ken Berry, amazing info.

[@angelgirldebbiejo]

You would do good on carnivore diet. Look up Kelly Hogan

[@user-uv8vi8le8r]

I can relate to this, and wanted to give you some tips, though of course I don't know if they'll work for you. I think your current situation is worse than mine was when I decided to start a "health journey", but my experience may still be of some worth to you. I also suffer from serious sleeping problems, and I now believe they were at the root of a lot of other health issues, including my fat gain and muscle loss. My first advice is to do whatever you can to improve the quality of your sleep, and not waste your energy and focus trying other major changes during this process (so no dieting!). As you didn't get into details, I don't know if your issues with sleep can be fixed, but I'm sure there's room for some improvement. Research everything you can about sleeping, and any adjustements you can make that'll allow you to rest better even if you don't sleep longer hours. Get in contact with a doctor/specialist, if you can. Depending on what is causing your problems, get in touch with a therapist. If it's a physical issue, ask your doctor for medications. Anything that will allow you to *rest*. Any improvement to your sleep will do wonders for your health, even if it seems trivial at first. My advice is to not focus on dieting if you're going to be making any kind of change to your sleeping habits. It might become too overwhelming. But when you do try to make changes to your diet, my advice would be to not start off with breakfast. This may sound counterintuitive to some people, but I'm coming from a place of also dealing with sleeping problems. I don't know if this applies to you, but breakfast has a very particular meaning to me, because of my issues sleeping. I need to feel comforted by it, if that makes sense. To me, what worked was to add protein to other meals first, leaving my breakfast alone as my "comfort" meal. It was only when I was adapted to a higher protein intake that I made changes to my breakfast. If you can, make an appointment with a nutritionist that is specialized in whatever issue you have -- if your picky eating is related to a psychological or neurological disorder, or to traumatic experiences, or to physical illness, or whatever other cause, look for professionals who have experience with that! Communicate your concerns, and if at all possible, ask your doctors to write down important information that you want to share with other doctors. Good luck.

[@davidcolantuono3622]

@@marianking1379 Allow me to repeat one part of my original comment. *I'm a very picky eater and SEAFOOD is completely off-limits.* Thus, fish is off-limits, too. You asked if I can eat fish along with eggs and regular meat.

[@blessedwifeandmama]

What if you are too full to meet your macros what to do ? Like you said in the beginning sometimes you almost cnt meet your macros what to do?

[@DivaandtheDivine]

Make food modifications. Less volume foods to bulk up your plates and eat more calorie dense foods

[@LaceyLace_]

Getting protein is easy for me but the low fat content from protein is always the reason why I can't meet my protein macros.

[@DivaandtheDivine]

Wait, you can’t meet your protein macros because they don’t contain fat?

[@dustinandrews89019]

@@DivaandtheDivine I don't know about Maiya, but I have problems meeting my protein goals without blowing my other macros. Other than egg whites, chicken breast and cottage cheese I haven't found other foods with high enough protein rations v.s. either fat or carbs. I'm trying to get 100G or protien in 1500 calorie day, but I really struggle.

[@DivaandtheDivine]

@@dustinandrews89019 Why are you only eating 1500 calories? Check out www.bmi-calculator.net/bmr-calculator and et me know what your BMR is

[@dustinandrews89019]

@@DivaandtheDivine I get 1938, but I have been tracking calories for a couple of months and most days I come in at about 1500 calories. Yesterday I came in at 1800. I managed 97g protein, which is my best day yet, with 86g fat and 153(!) carbs. Broke fast at noon with 4 egg whites and a small pancake. I felt full (and cranky) most of the day. I'm borderline obese and pre-diabetic, so started by tracking my daily intake and now am trying to change my macros. I have always needed way less food than other people my size, ever since I was a kid. I eat little-to-no red meat and I have been struggling to get to my protein goals. I can't stand cottage cheese, so far my best high-ratio protein foods are egg whites, but I would need to eat 20 eggs worth a day and I start to gag after 4. Chicken breast is also good, but I run into the same limit where I can't stand to eat more after about 20 grams of protein (for the day).

[@DivaandtheDivine]

@@dustinandrews89019 Okay so if that link gave you 1938 that is the absolute MINIMUM number of calories you should be eating in a day. That's what your body needs to do it's basic functioning. It's no wonder you're cranky most of the day. Your body is hungry!!

[@barbaragray4309]

Please list protein powder without milk in them or lactose....

[@barber8368]

I’m dairy intolerant so I use Pea Protein powder. Lots of good ones out there

[@DivaandtheDivine]

There are options, but I personally don't use them, as I think they are inferior in taste. I won't list products that I don't personally use and recommend.

[@Cuddlingus]

I’m on ozempic and I only eat about 1800 cal-2000, I should be getting at least 2800 and at least 300 g of proteins, but I don’t know what to do because I have very little appetite and I don’t know when I should be eating😢

[@DivaandtheDivine]

Cutting your appetite is in fact what ozempic does, so prioritizing protein when you can is the answer.

[@Cuddlingus]

@@DivaandtheDivine do you have any snack idea to increase protein that’s not yogurt or cottage cheese? 😭

[@DivaandtheDivine]

@@Cuddlingus Love things like Chomps meat sticks, protein bars/shakes, baby carrots with hummus, wrapped in deli meat, DIY lunchables (crackers, cheese, meat).

[@lwiener67]

I heard protein powder doesn't actually equal protein in your body. You have to use real food.

[@DivaandtheDivine]

That’s misinformation. Protein powder counts.

[@meredithworkman8050]

i feel like adding all these processed foods to your diet is not healthy.

[@DivaandtheDivine]

What is your definition of processed food? You do know that things like frozen and canned produce are technically processed, right? Oatmeal is processed. Heck, even your meat is processed. The video really emphasizes already taking the protein you do eat and making the most of it, but supplementing with a single bar or shake or something daily isn't necessarily unhealthy. Now, when you start to depend on those foods entirely, then you have an unhealthy habit forming.

[@krg8774]

Mine too, stuck

[@marianking1379]

I cannot eat more than 20g carbs

[@DivaandtheDivine]

Says who? Women should be eating at least 100g a day for hormonal health.

[@marianking1379]

@@DivaandtheDivine ha ha, x crazy, we don't actually need carbs, that's why we have an obesity and diabetic problem, here in UK and definitely in USA. Have you heard of ketogenic protocol. Dr Ken Berry, and particularly Dr cywes, too many carbs are so addictive. The majority of folks need to cut back because of lack of control, I'm not overweight but would be if l upped my carbs. Protein is my go to, I'm old and want to stay healthy and still have muscle, each to his own l guess. Be happy xx

[@DivaandtheDivine]

I am happy. Probably because I eat bread 😅

[@chick-a-labstudent7982]

@@marianking1379 Science says you are absolutely killing your muscle gains by eating Keto. Low carb and Keto are the worst muscle converters when protein is consistent across different diets.

[@melbournegirl7]

Too long to get to the protein tips.

[@DivaandtheDivine]

They’re there. Just enjoy the opportunity to practice a little patience. ☺️

[@kearatauch7921]

on keto l can’t eat that much

[@DivaandtheDivine]

I’m sure it’s likely that you can, your food choices just don’t allow you to. I can’t speak much to Keto, as it is a plan that I won’t touch.

[@rayj.9568]

@@DivaandtheDivine , Won't touch keto. It is not quite depressing as carnivore though.

[@haynbong]

Awesome Mahalo🤙

[@charlesincharge3404]

3:15 - WRONG! Our bodies don't even require a single carb for energy...not one! I'll end my viewing of the vid right here. Thanks.

[@DivaandtheDivine]

Carbs are our primary (and preferred) source of fuel. The brain uses glucose as energy, as does our other bodily functions. Yes, can you use ketosis to get keystones to supplement? Sure, *technically* you can, but is it optimal for health, longevity, and functioning? No. We will canibalize our own muscle to make sure we get the glucose requirements we need. It’s okay if you stop watching. The anti-carb police are not who my content is for anyway.

[@charlesincharge3404]

@@DivaandtheDivine The jig is up. No more being lied to by the medical establishment & those who tow their line...

[@DivaandtheDivine]

@@charlesincharge3404 You do you, my friend. Good luck!

[@charitymuhs6800]

Hi!! Do you happen to have a group starting when you do your next Beachbody program? I would love to join you!

[@DivaandtheDivine]

We don't have a specific group, but people post on social, tag in stories, etc. We started Liift 4 this week

[@krg8774]

Try getting 140g in two meals :)

[@DivaandtheDivine]

Why would I do that? I have it spread out throughout the day.

[@krg8774]

@@DivaandtheDivine I’m trying too keep low carb

[@DivaandtheDivine]

Low carb is definitely not my jam. Balanced macros, sure, but I thrive on having all 3.

[@wendycarter5718]

Your face doesn’t work !! Spooky !!!

[@DivaandtheDivine]

I'm not sure what this means, but I assure you, my face works just fine..

[@mustard3687]

@@DivaandtheDivine LOL 10/10 response

[@Thatallqt]

Great Tips! Thanks!