The *Easy* Way To Eat 100+ Grams Protein EVERY DAY
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- Опубликовано: 16 июн 2024
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Today I'm sharing how I eat over 100 grams of protein everyday. The most simple tool I've found is breaking up protein intake into manageable bites ~ starting with an understanding of what 30 grams of protein looks like and making this the minimum at every meal.
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Chapters:
0:00 Intro
0:34 Protein Deets
2:46 Sponsor
3:46 Blog
4:00 Beef
6:08 Cottage Cheese
7:08 Skyr
7:44 Eggs
8:22 Cheese
9:19 Protein Powder
10:03 Milk
10:46 Tempeh
11:59 Chickpeas
12:44 Tuna
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Disclaimer: This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a nutritionist-client relationship between Autumn Bates and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis and recommendation. Always seek the advice of a physician, Nutritionist or other qualified health provider with any questions you may have regarding a medical condition. Autumn Elle Nutrition Inc. is not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site. 
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Autumn, thanks for all your videos. I am a degree qualified nutritional therapist in the UK specialising in genetic nutrition. I’d love to recommend that you have a look at the more up to date research around optimal protein intake. Aim to get at least 1g protein per pound of ideal/target body weight. Most people would do well aiming for 150g protein per day if we need to give a generalised recommendation. For those reading this comment, this is nutritionally easy to do-for example: 1 chicken breast, 3 eggs, 300g Greek yoghurt, 200g beef.
Thanks for this!
True but in America where people eat about 200-300 g of carb a day and maybe only about 50 g or less of protein, 100 g is a good starter goal.
This diet with high quality protein is so important as you age! I’m 75 and finding the high quality protein diet has really improved my life. I don’t eat processed food, sugar or alcohol.. and very little carbs. I eat this way for strength and health.. not weight loss. My energy is fantastic and I’m working daily to keep and build muscle. I go yearly for bloodwork and so far, perfect…zero meds too.
I do find the serving sizes daunting at times. (I’m 5’4” and 114lbs) But I find a pleasant place to sit and eat slowly… and it’s gone eventually!😂…I know I need the fuel and nutrition. Before I started this 2 years ago I never ate enough and I felt fine.. but not great. Now it’s remarkable the difference.
Thanks for these ideas!! I love them and will be adding to my rotation.
This is good to know, I’m 67 and need to lose 45 lbs of stubborn menopausal weight. Most food plans or diets don’t consider the post menopausal woman. Thank you!
Love chickpeas! I take 1/2 cup of chickpeas drizzle 1/2 tbs oilve oil on them sprinkle on some sea salt and toss them. Then i bake them in the oven on 400 for about 30 min and they are so good! I use them as my starch at dinner. They taste like popcorn!
Sounds so tasty!
Oh, this would be perfect for me because I crave chips!!
@@nancytorrisi2227 they are so good. I toss them at the 15 min mark so they dont burn.
😢😮😢
Sounds yummy 😋!
This is great but I'm lactose intolerant. 😢 Can you do an episode like this for dairy challenged peeps. Your channel is great. Thank you.
Yes please, I would appreciate dairy free high protein ideas. Recently I discovered that dairy products are wrecking havoc with my gut. Now it's harder for me to get a healthy amount of protein in a day. Thank you.
Other plant-based protein sources also include fava bean tofu (Big Mountain Foods has 64 grams of protein per pack) and pea protein crumbles (Plant Boss has 60 grams of protein per packet)! Vegans don’t need to only eat tempeh and tofu on repeat.
great tips Autumn! thanks! 🙌🏼
Wow this was amazing I had no idea - the visual were what I needed
Thank you for explaining this I have wanted to include more protein in my diet but didn't know how much per meal I needed to eat, this helps big time
These visuals are perfect. Thank you!
Love it! So glad I found this channel!
Thank you for ‘visually’ showing us the protein amounts 🤘🏻
Thank you for these awesome tips!!!
Just signed up for the 21 Day IF bundle. Super excited to get started!
VERY well done. I know some folks are surprised at the volume necessary to get 100 gms of complete protein in research supported 30gm ‘doses’. Thank you, I have already forwarded this video-
Ever since I started watching your videos, I am more mindful about having enough protein in each meal. It has helped me feel full longer. My favorite recipe is cottage cheese or Greek yogurt with frozen berries and chia seeds heated up until jam-like texture. It’s one of my staple meals now. Thank you, Autumn🫶
Love your channel, really made me rethink my diet, I feel so much better!! Thank you
Good stuff! I had no clue about breaking down the serving amts of protein. Explains a lot now. Thanks!
This was great, Autumn! I need more fish/seafood/plant based protein options…..Thanks!❤
Great video. I have been struggling with how much protein to eat and it has been very confusing. 😊👍🏻💜
thanks so much, Autumn!
So helpful! Thank you!
Very useful video to understand the amount of protein that is in the various sources. Thank you Autumn. 👍❤️🇨🇦
Thanks Guylaine!🥰
Thank you! This is so helpful!
Food scales help so much when measuring ingredients.
I was definitely underestimating how much I was eating! 😮
I add spinach and red onion to my egg and cottage cheese mixture. It is kind of like a quiche.
I like eating cottage cheese with hemp seeds and a spoon of tallow.
I also have blended it with frozen fruit which also tastes good.
Ive also mixed it with eggs.
Thank you!!❤
I was pleased to see that you use Alexandre Farms A2 milk!! My holistic nutritionist recommended it to me. I can't afford to purchase it all the time but Sprouts and even Stater Bros has A2 milk in a different brand. Milk has never digested very well for me but A2 milk works!
Hi Autumn I recently started following you and find these videos so helpful! I struggle to get my protein intake in and most dieticians/nutritionists in my country don’t seem to get that as a female you can and do need more protein🙄☹️ thank you so much for sharing such great content! Also our diary products aren’t as high in protein here and finding proper Greek yogurt is very difficult so I just add whey protein to bump it up - is that okay?
She mentioned in the video she does exactly this - mixing protein powder with Greek yogurt. Or skyr if you can find it.
What are your thoughts on homemade ricotta and Greek yogurt. Any benefit to using those?
Thank you so much! I did feel overwhelmed. I’m 62 and needing to build muscle. It’s very difficult fitting in the 130 g a day.
Great video Autumn! I have been tracking my protein intake for the past weeks (trying to lose body fat) and it’s safe to say I wasn’t getting nearly enough. Thanks for all your videos on how to incorporate protein. Could you share some tips on the best low carb fiber sources when eating sufficient protein and also watching your calorie intake? Also curious about your view on LDL cholesterol and red meat. Thank you!!! Love from the Netherlands
Hi! Regarding the red meat question, I touch on it in this video: ruclips.net/video/4xReCFsFvrs/видео.htmlsi=gBipAods7N3EmNCo
Thank you @AutumnBates ! ❤ I have a family history of high cholesterol and heart disease (as well as a family tradition of stuffing ourselves with carbs). I’m starting to think it has more to do with stress and and mental health issues than with red meat.
@@user-zv8xu1bq5j You should read Good Calories, Bad Calories by Gary Taubes
I love this content. Did you learn this in school or on your own?!
I love cottage cheese, but I wouldn’t eat more than half a cup a day. Where I am, a half cup has about 25% of the RDI of sodium, so something to keep in mind.
A brand called Friendship Cottage Cheese has a "no added salt" option. My Whole Foods carries that brand.
Autumn, do you strain your cottage cheese before cooking with the eggs?
Thank you great info so good to see the measurements you are amazing ❤your videos 🌹🇮🇪☘️🙏
Thank you!🙏😊
Do you count the collagen powder as part of your daily protein intake?
Thanks for sharing!!! I’m allergic to dairy and chickpeas…and 100 other things 😑. I think you have other videos for the dairy intolerant.
Hi Autumn I have a question, how long after breaking my fast can I have sugar in my coffee?
THANK YOU 🙏
What do you think about beans, legumes,and lentils as a protein source?
I would love a video on this!
Can you please explain your point about tofu not being fermented and why that isn't ideal? Tofu is one of my main protein sources. x
Unfermented soy is high in "anti-nutrient" molecules that block mineral absorption. There is a book called The Whole Soy Story which explains the varius issues with soy.
You are awesome!!!
I recently moved to Thailand so protein powder is not readily available as in Australia. I recently saw some smoothie recipes using beans. Do you think this is a good option? Thanks in advance as I really value your opinion.
Order it online
To we metric users.
Look on the nutrition label of the product. See how much protein is contained in 100gms of the product.
Eg- hope this correct. Autumn? 🤞🤞🤞
The cottage cheese product I have says for every
100gms = there is 12gms of protein.
So how much do I need to eat to get 30gms protein?
30/12=2.5
so I’d need 100(gms) x 2.5 =250gms
I’d need to eat 250gms of cottage cheese to reach 30gms of protein.
Clears as mud? Hahaha
But always use the nutrition panel to calculate the protein.
Not just the weight.
I asked little Miss Brainiac Autumn the same Question a while back. 👍💖
And for those about to go berserk on the fact that eating 6 eggs is much, it's not. I consume 6 whole eggs every day, my cholesterol, HDL, LDL levels are totally fine, and I feel like a powerhouse.
Skyr is my favorite protein option for breakfast. ????Can you make homemade skyr the same way as homemade Greek yogurt????
So I’ve recently started to look into it since we eat so much Skyr and it turns out it’s actually made quite a bit differently than Greek yogurt - it’s actually made more similarly to cheese! Once I have it down, I’ll share it with the community ❤️
What are the macros in the waffles?
Autumn - have you done a vegan protein powder yet?
Waiting waiting waiting ❤
Not yet!
There is a company Big Mountain foods that now makes Favabean tofu 64 grams in the block! It can be hard to find but they carry it at my local Wegmans.
The last week of April!❤❤
These are great options unless you're allergic to milk/can't have dairy products. It's frustrating that so many dairy-free options have SO little protein and are mostly made of highly processed garbage. I eat 130 g of protein a day, but it's a bit more of a challenge when dairy isn't something I can consume. Nuts/beans are great but the calorie count/carb count also poses a bit of a challenge when trying to stay lean.
Still lots of other great options you can use! Eggs, beef, lamb, turkey, chicken, salmon, tuna, pork, shrimp, etc
Same! I need more ideas for dairy free protein sources!
@@caririvers8544 Siggi's has a yogurt alternative that's really tasty and has 10g of protein per carton (I find them at Whole Foods). It does have a little sugar, which is a bummer, but it's a nice way to get a little protein that isn't all animal food. Also, I use Truvani protein powders. They're expensive but really tasty (choc and vanilla). I add 2T peanut butter powder and a scoop of Ancient Nutrition collagen and have a 36 g protein smoothie after my workout. I do eat animal protein, but it grosses me out to only eat meat, and dairy isn't an option, so those are my go-to's for dairy-free.
Agreed! I use cottage cheese but it does seem to cause breakouts and more redness in my face 😢
@@Sharpieasatack I gave up dairy five years ago when I realized it was causing my very, very, VERY heavy periods and making my breasts incredibly large, lumpy, and tender (TMI, maybe!). As soon as I stopped consuming any form of dairy, the problems magically went away. If I ever accidentally consume dairy, the heavy period comes back, as do the huge, tender breasts. I'm a big believer that our bodies are constantly talking to us/communicating about what does and doesn't work for it. For me personally, dairy is definitely not worth it.
thank you. I had to slow down the vid as you talk soooo fast!
What is "skier"? Thanks for the info.
Thank you for all the tips and recipes! Could you do a video about having all the protein, but not have a cholesterol problem.
You should talk to your doctor about reducing your cholesterol
I don’t have a cholesterol problem. It seems with this much protein you could develop a cholesterol problem.
@@lauras4472 I don’t have a cholesterol problem. It seems like this could give a person a cholesterol problem.
I dont eat eggs or avocado, are there ant other substitutions that I can use?
Good morning Autumn thank you for the video. I have to give you credit for getting me to up my protein level and it's made it's quite a difference Not to make this long but I think for most of my life I've been under proteined Not sure that's really a word but anyway thanks again.
You are so welcome!
Most of us are. Had no idea to be honest.
Another great video.
Need some tempeh recipes. Made it once. Was questionable. Little hard. Hmm. Help 😂
I just want to take the time to point out that I also lick the shaker once I've prepared my smoothie :D
I’m a vegetarian so how can I modify foods to keep the protein at 100g?
Why is calorie trackers not recommend?
What if protein seems to make you constipated or gives digestive issues. I couldn't tolerate increasing to this much and backed off, any suggestions to mitigate that effect?
I understand you need to up your intake slowly, like over a week. You also need to make sure you are drinking enough water and fiber. Experiment by adding more water and some fiber sources beyond what you do now to find improvement.
When adding the eggs to the cottage cheese, is that then cooked ?
No it’s when first scrambling the eggs before cooking
Hi Autum, I’m hoping you see this comment! so I have quite a few things going on first of all at this moment I am not able to work out and have not been able to for a couple of years. Reason being, I found out that I have severe osteoporosis. I found out because I was diagnosed with a compression fracture in my T9 and 21 I was told in August 1922 that my fracture had healed. However, the pain that I had when the fracture occurred continued and also radiated around to my left side near my rib cage walking more than 10 minutes would increase my pain to 10+ because of this inactivity I have gained 10 pounds. I’m trying desperately to try to drop that 10 pounds actually 15 would be more desirable. Unfortunately, a week and a half ago I was diagnosed with another compression fracture, and the first fracture did not completely heal. I have tried desperately to research nutrition to help me to help my bones become somewhat stronger. I have been told by my endocrinologist that I can only hope to increase the bone strength a little at this point. I know that protein is extremely important in my diet. I have also been told that my LDL cholesterol is a little high so my concern with eating full fat Greek yogurt worries me. My husband has been helping me make your homemade Greek yogurt for several months now and I really love it, but I am considering to switch to making a nonfat. Otherwise, I eat relatively healthy. I know that I am not getting 90 g of protein days. My medication that I take for pain management takes away my appetite. I am a hot mess and I would appreciate any insight that you could share with me.
🌞 Thanks, Autumn! ⚘️
🌬 ...🕊♥️✨️
Do you need to worry about the sugars in the skyr or Greek? I always try to choose the lowest sugar greek, which is usually oikos.
I only look at the added sugars, not total. Most of the natural “sugar” in yogurt is fermented anyway.
@@AutumnBates oh ok, thanks!
Thanks for the protein video, but what do you do when you have to watch your cholesterol? Most of those items aren’t really good to eat when watching cholesterol.
There's a number of different md's discussing your triglyceride levels are much more important than your cholesterol.
Would like to bye LMNT but they dont send it to Norway 😞
Could you have 1 percent or fat free cottage cheese
I’m still a little confused , should we be measuring the oz before or after cooking?
It depends on your protein meat.
If you have cooked/baked chicken breast or sliced cooked steak- you weight the cooked meat base on grams of protein per 100 g of cooked meat.
If you have raw chicken breast or raw steak, you calculate the grams of protein of 100 g of uncooked meat.
For example 1 lb of ground beef 85/15 would have suggested serving for 4 oz (1/4 of the package) raw uncooked beef.
If you need more than suggested 1 serving, do 1 1/3, 1 1/2 or do 2 servings to get the amount of your protein you need in grams.
Hey Autumn, how do you get the 100 grams of protein into your day if you’re fasting and only eating in a 4-hour window?
You dont
I love this focus on bumping up protein, esp for women. But beef is absolutely a no go in my house with heart conditions in my husbands family, and it’s terrible for the environment. Also I’m lactose intolerant. Can you do a video that shows how we can get to this protein count with plant based diets? Or non dairy diets?
Hi! You might want to check out my video on red meat and these issues here: ruclips.net/video/4xReCFsFvrs/видео.htmlsi=gBipAods7N3EmNCo
I’ve heard that you shouldn’t eat a lot of beef because it causes heart diseases. Can you do a video on this.
I’ve done a video on this! You can find it here:
ruclips.net/video/4xReCFsFvrs/видео.htmlsi=gBipAods7N3EmNCo
Good info! Thank god we're beginning to regain some reason around high quality protein and all the weird demonization of animal products in recent years. Never felt worse in my LIFE than during the 6 months I cut out meat and bought into the plant based programming. Felt weak, frail, mentally dimmer, snacking constantly, inflammation everywhere...just terrible.
Yeah all those factory farms shut down and now meat & dairy is fresh healthy & organic again thank god.
@@YTStoleMyUsername you can get high quality stuff all over the place...who says you need to buy factory farmed garbage? Although I'd take a big, fat factory steroid chicken over a frankenstien seed oil, soy burger every single day of the week.
I’m so confused… your calculations state I shouldn’t eat more than 60?
ProPro🙌🏼🙌🏼🙌🏼❤️ I don't always get 100 grams, I need more, but I do get a lot each day and the more I get in the more the cravings and hunger is completely gone. It's a neat ordeal ❤love science lol
Yes!!
You think protein causes high cholesterol ?
If your included 30g protein per meal, does that mean you would need to also include 30 of veggies and a carb?
I don’t count carbs, I just focus on quality and eat until satisfied. I share the details with this video: ruclips.net/video/R0mcXqATJPQ/видео.htmlsi=jEWRkL5-oLGrs2d7
Very difficult when you’re allergic to dairy and egg whites. I also can’t eat a lot of beans or legumes due to SIBO and I don’t like grass fed beef or any red meat.
Conventionally raised beef isn’t to bad for you it’s better than other sources of protein. There’s also a difference between grass fed and grass finished. Just eat whatever beef you like.
@@lisaoutinen8692 I don’t like any red meat.
But the calories?
Does cooking foods destroy any of the protein? I just wondered if it’s better to always have at least some uncooked like the cottage cheese or Greek yogurt.
❤
I'm one of those weirdos that love a whole mess of eggs with bacon! Delish and tons of protein 😋
I'm confused as to why you'd include tuna in this video when it's full of mercury. Why not wild caught salmon, mackerel or sardines? I would have been interested to see about the protein in those since they're actually good for you.
I missed not seeing Sage
We miss Sadie too! 🦴
@@skillsmany2235 , Sophie is their doggie.
@@cathi7610 Thanks! 🦴♥️
No eggs, dairy or beef or pork, for me
Thanks! I've got to lose weight 😜😁
Not me eating my good culture watching her weigh it out
But you left out shrimp!
🌷🌷🌷🌷
Autumn marrying Brandin Stephens
Sign me up.
Love Autumn's videos but would like her to slow down a little. She talks really fast.
You can slow her speed down in settings
🔥💪💪🏽🔥🌿🏅🏆👍🏽👍
So much dairy my stomach couldn’t handle this
wow you can talk fast.
that drink has to much sodium
I’m 67 …. You seem to have great advice, but you talk so fast… it makes me anxious,
Frustrating.
Bummer. 😞
Try 0.75x speed on her videos!!
While I value your content, you talk WAY too fast for me…to be honest, ya make me nervous, 😆 😊…some of us are much older than you, slower, and need a calmer pace to absorb your info…wishing you the best!
I’m listening to her at 2xs and it’s fine for me you can slow it down if it’s to much
It is not an ageist thing, although I totally agree with you. It feels like total frenzy. I assume it is all about RUclips pressures to get it done quickly, as well as navigating the average attention span of 8 minutes (most American young adults) which is also evidence-based.
O my!! This gal DOES talk WAY TO FAST! 😂I had to stop 🛑 video!!
There is a slow down speed also as well as a speed up
I thought it was just me having trouble processing any information! At times I felt I was listening to a foreign language, just catching a few words here and there. Will try the speed suggestion. I do like the videos so this is not a general criticism.