00:11doing I'm getting more protein by
00:14putting protein powder in your chocolate
00:17bar it's going to be nasty well I'm
00:20struggling to get more protein it's the
00:22only way uh no it's not there are other
00:34stop have you thought about just adding
00:36an ounce more chicken to your chicken at
00:39dinner no I can handle
01:04good increasing your protein doesn't
01:06have to be this disgusting or hard
01:08little changes and shifts to how you
01:10plan your meals can really pay off it
01:12takes you pausing to assess what you're
01:14currently doing and then being open to
01:16looking at your meals in a different way
01:18that's why I want to share five
01:20strategies so you can avoid common
01:21protein mistakes like these so let's
01:24start with what I already mentioned
01:25increasing your current protein portions
01:27by just an ounce too often we try to
01:30find new ways to add in protein instead
01:32of just tweaking what we're already
01:33naturally doing which honestly just
01:36makes things feel more overwhelming and
01:37confusing so instead of trying to search
01:39for something new or a bigger change
01:42just take a current protein Source
01:43you're consuming and add an ounce if you
01:46usually have 3 ounces of chicken at
01:47lunch make it four small increases to
01:50the protein sources you're already
01:51eating can help you keep your meals and
01:53prep basically the same while helping
01:56you slowly increase your protein intake
01:58no big dramatic changes no having to
02:00think of new options now if starting to
02:02adjust your portions and you're finding
02:04that your fat intake is way too high or
02:06you can't keep your calories in check
02:09this is where you can start to divide
02:10and conquer often when a protein source
02:12is higher in fatter or carbs we think we
02:14just have to cut out something we enjoy
02:16instead we need to divide and conquer
02:18which means we can simply combine two
02:20different options and protein sources
02:22with different macros to hit our goals
02:24love steak but finding it's killing your
02:26Macros while leaving you low in protein
02:28try a surf and turf dish so you can have
02:30your steak but lower your fat by
02:32including another protein Source you
02:34love that's lower in fat sometimes
02:35swapping for a completely different cut
02:38or type of protein isn't enjoyable but
02:40the combination of two sources is what
02:42we love to get that 6 oz of protein you
02:44wanted a meal you could do three of two
02:46different types this can also help you
02:48avoid feeling like you're just having to
02:49power through a bazillion ounces of
02:51protein as well at a meal because
02:53another common mistake we make is just
02:55forcing ourselves to power through
02:57protein portions that simply aren't
02:59enjoyable while a new and better result
03:01does mean embracing change and often
03:03that does include making some sacrifices
03:05if we feel like we're constantly force
03:07feeding ourselves something chances are
03:09we won't keep doing it for long we can
03:10avoid this protein overload not only by
03:12dividing and conquering with different
03:14protein sources but even further hiding
03:17the protein in our meals how can you
03:19hide protein using dishes that allow you
03:22to diversify by diversifying your
03:24protein sources in a dish and not making
03:26yourself feel like you just have to eat
03:27more you can often pack in more protein
03:30soups smoothies oatmeal parfaits
03:33casseroles even omelets make this task
03:36easier because it's easier to combine a
03:38variety of protein sources so the dishes
03:40pack a punch try bone broth as the base
03:42for your soup with chicken and tofu and
03:44add veggies because you can get around
03:4610 more grams of protein per cup combine
03:48Greek yogurt with a protein powder in
03:50your smoothie or even in your oats to
03:52add almost 30 Gams more while being easy
03:55to take on the go even blending tofu to
03:57your smoothie to add more protein while
03:59making it extra creamy especially if you
04:01don't consume Dairy for your casseres
04:03Bump the protein and cheesiness by
04:05adding a cottage cheese on top of your
04:07usual proteins and even swap traditional
04:09pastas for edamame or lentil variations
04:12and in your omelets not only use eggs
04:14and egg whites to hit your fat and
04:15protein macros but adding ground protein
04:17sources like turkey or ground beef to
04:20bump your protein intake further without
04:22getting bored of the same flavor but by
04:24diversifying your ingredients it can
04:26make for tasty meals that just don't
04:28make you feel like you're forced feed
04:29yourself protein and then don't make the
04:31mistake of ignoring the Boost you can
04:32get from so many non-traditional sources
04:34of protein so often we only focus on the
04:37amino acids we can get from complete
04:38protein sources but there are amino
04:40acids in so many of the foods we eat
04:42combined over the course of the day that
04:44can really add up this can make
04:45increasing our protein intake feel so
04:47much less daunting and by embracing this
04:50diversity we can also get a great
04:51micronutrient boost so don't ignore the
04:54grams small swaps like Buck week noodles
04:57for a regular white pasta can bump our
04:59protein intake or peas with broccoli and
05:01our stir fry help us bump those protein
05:04grams and improve our micros nutritional
05:06yeast and parmesan cheese are great
05:08little ways to add boosted flavor while
05:10adding protein even I stole this from my
05:12dietitian Michelle but she calls them
05:14protein sprinkles and I love calling
05:16parmesan protein salt nutritional yeast
05:19is not only a great seasoning for your
05:20protein Source you're already cooking
05:21that day but it can even be sprinkled on
05:23your popcorn as a snack yep it's a great
05:26way to make your popcorn taste cheesy
05:28and add a protein boot to a snack that's
05:30normally devoid of protein and not in
05:32that gross put protein powder on your
05:35peanut butter cups way you can even do
05:37this by pairing something you want with
05:39something you need instead of putting
05:41protein into something that it doesn't
05:43work in consider it on the side to your
05:45usual snack or treat try jerky with your
05:47crackers or some natural deli meat on a
05:49snack plate with your Apple and peanut
05:51butter but consider small ways to make
05:53those grams really add up this can help
05:55us include the foods we love and not
05:57feel like we're eating Bland and boring
05:58Foods and then stop seeing increasing
06:01your protein as having to be well Bland
06:03and boring diet food we often make the
06:06mistake of being lazy with the changes
06:08and defaulting into not trying to make
06:10the meals taste good it's almost like we
06:12get this attitude of well it's a diet
06:14it's not supposed to be enjoyable but
06:16that holds us back from building lasting
06:18habit changes or even developing a good
06:20relationship with our food make an extra
06:23effort to make your protein delicious
06:24through sauces and spices and Seasonings
06:27seasonings and spices can really make a
06:29huge impact and they come at basically
06:31no calorie cost then even look for
06:33sauces that are flavor-filled but lower
06:35in calories to start consider things
06:37like soy sauce or tamari for some extra
06:39flavor while being low in calories or
06:41use Salsas even in place of other salad
06:43dressings even consider making some of
06:45your own dips or dressings out of Greek
06:47yogurt and Seasonings it's a great way
06:49to even make some ranch variations while
06:51boosting your protein a bit hiding that
06:53protein in your sauce but don't shy away
06:55from finding some recipes that use
06:56seasonings to their advantage and while
06:58I know it's easy to get overwhelmed by
07:00the idea of making changes and default
07:03into what seems easy but actually makes
07:05the process harder you don't have to
07:07fall into doing things that just aren't
07:09sustainable and make you miserable
07:10increasing your protein doesn't have to
07:12mean destroying dishes and snacks you
07:14love avoid making these protein mistakes
07:16and start building meals you love that
07:17help you hit your macro
