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How to Eat 100g of Protein in a Day · Mocktail Minutes

• 0:23
  Brianna: Hello everyone.
• 0:24
  Brianna: Welcome back to this week's episode of Mocktail Minutes.
• 0:27
  Brianna: This is Bailey.
• 0:28
  Baylee: And this is Brianna.
• 0:30
  Brianna: This week I am drinking a lemon lime.
• 0:32
  Brianna: Good pop.
• 0:34
  Brianna: I like them.
• 0:34
  Brianna: They're pretty good.
• 0:35
  Brianna: They are a little higher in, I mean sugar, but just'cause it's just juice.
• 0:40
  Brianna: But I tried the orange one too.
• 0:41
  Brianna: I did not love the orange.
• 0:42
  Brianna: The lemon lime one is much better.
• 0:45
  Baylee: What is it?
• 0:45
  Baylee: Like a, like a.
• 0:47
  Brianna: It's like a sparkling.
• 0:48
  Brianna: It's just like a bubbly water with juice.
• 0:51
  Baylee: Okay.
• 0:51
  Baylee: Yeah,
• 0:52
  Brianna: Just carbonated water and juice.
• 0:54
  Brianna: That's
• 0:54
  Baylee: I'm doing a joie, one of those like sparkling tea.
• 0:58
  Baylee: It's like a sparkling green tea.
• 1:00
  Baylee: It's not super carbonated, but I guess it's still sparkling.
• 1:03
  Baylee: But it's pretty good.
• 1:05
  Baylee: It's the raspberry.
• 1:06
  Baylee: I actually like this one.
• 1:08
  Baylee: Adapted and cheese Adapto ginche.
• 1:12
  Baylee: Adapto adaptogen tea.
• 1:13
  Baylee: That's very hard to say.
• 1:16
  Brianna: not roll off the tongue.
• 1:18
  Baylee: Yeah.
• 1:19
  Baylee: But yeah, I like it.
• 1:20
  Baylee: I've had a couple others now.
• 1:22
  Brianna: Nice.
• 1:23
  Brianna: Well, today we are talking about how to get a hundred grams of protein in.
• 1:28
  Brianna: This seems to be a common struggle where yes, protein has gotten a lot of hype lately, but we're still struggling with like, we know to get it, how do we get it thing?
• 1:38
  Brianna: So I think is a good starting spot for.
• 1:42
  Brianna: All adults.
• 1:43
  Brianna: I mean, there's people that do need more.
• 1:45
  Brianna: I personally try to get closer to like 20 grams of protein, but doing this a hundred grams of protein will help with muscle maintenance and growth.
• 1:55
  Brianna: It helps you stay more satisfied with your meals, so less snacking.
• 1:59
  Brianna: It helps support your metabolism and boost it, and it's gonna aid in recovery, especially if you are someone who is working out.
• 2:07
  Baylee: Yes, and every time I say like, aim for a hundred.
• 2:12
  Baylee: The majority of people panic'cause they're like, oh my gosh, that's so, that's so much.
• 2:16
  Baylee: So I feel like if you think about your meals across the day, it's not really too crazy.
• 2:21
  Baylee: You know, if you're thinking like around 30 at a meal, or maybe 25 to 30 at a meal, and then a snack of, you know, like 10 to 20.
• 2:30
  Baylee: 'Cause that's normal.
• 2:31
  Baylee: Like people need three meals a day and at least one snack.
• 2:34
  Baylee: And so I feel like if you think about, okay, let me spread it out, it's much easier.
• 2:38
  Baylee: I see the majority of people have no issue with protein at dinner.
• 2:42
  Baylee: Like I feel like people could easily get in like 40 plus grams of dinner without even realizing it.
• 2:47
  Baylee: And it's, but they're like none at breakfast.
• 2:49
  Baylee: So it's just, you could, you're already maybe close just shifting it.
• 2:55
  Brianna: That's what, so I break it down.
• 2:57
  Brianna: It's about 30 at breakfast, 40 at lunch and dinner, and then a snack.
• 3:02
  Brianna: It's around.
• 3:03
  Brianna: 10 grams of protein.
• 3:05
  Brianna: That's what works for me.
• 3:06
  Brianna: I think it is almost easier to have a lower amount of breakfast just because your typical breakfast foods, they don't have a lot of protein to it, so just make it more realistic there.
• 3:18
  Brianna: And when you're thinking about this meal by meal breakdown also, and you might look at this differently, but I honestly don't like if I only get 20 grams of breakfast, I don't worry about kind of like baking up for it at
• 3:32
  Baylee: Oh, I see what you mean.
• 3:33
  Baylee: Yeah.
• 3:34
  Baylee: No.
• 3:35
  Baylee: No.
• 3:35
  Baylee: 'cause I find like naturally I'll kind of do that.
• 3:38
  Baylee: Like if I have a lower, a little bit of a pro, like lower protein breakfast, I feel like comes snack time, I'm probably gonna have a little bit higher protein snack.
• 3:46
  Brianna: mm-hmm.
• 3:47
  Baylee: I'm also not gonna panic if I'm a slightly under a hundred.
• 3:51
  Brianna: Hmm.
• 3:51
  Brianna: Yeah.
• 3:51
  Brianna: And if you're full at like.
• 3:53
  Brianna: Lunch.
• 3:53
  Brianna: Lunch and you get 40 grams, then you're full, but you're like, oh my gosh, I still need 10 grams.
• 3:56
  Brianna: So I didn't get it at breakfast.
• 3:58
  Brianna: I don't think you need to necessarily overstuff yourself if you're not hungry for it.
• 4:02
  Brianna: It's okay for your things to fluctuate throughout the day.
• 4:06
  Brianna: Well even just on a day-to-day basis.
• 4:09
  Brianna: So I honestly, I just take a meal by meal because it, it becomes stressful too with being like, okay, breakfast I missed 10, lunch, I missed five.
• 4:17
  Brianna: Okay, now dinner I.
• 4:21
  Brianna: It's too much.
• 4:23
  Baylee: it's too much and I'm not tracking to really be like, oh gosh.
• 4:26
  Baylee: And I think that's the whole like hit your macros, like yeah, aim for it, but yeah, you don't need to be wild about it or like stuffing your face.
• 4:35
  Baylee: Like sometimes I'll have people do this, like I'm force feeding themselves at the end of the day to like hit the a hundred.
• 4:40
  Baylee: I'm like, okay, that's probably not necessary.
• 4:43
  Brianna: yeah, it's completely normal.
• 4:45
  Brianna: for your needs to fluctuate, for you to feel hungrier or less hungry from a day-to-day basis.
• 4:51
  Brianna: So we give guidelines to people that we work with, but I'm also not like, if you don't meet these guidelines, you suck.
• 4:58
  Brianna: Like
• 4:59
  Baylee: Yeah.
• 5:00
  Brianna: you do your best to get there.
• 5:03
  Brianna: If you're like not, not hungry, don't overstep yourself.
• 5:06
  Brianna: If you're like, okay, I'm too full.
• 5:08
  Brianna: It's okay to dial it back and listen to your body at the same time.
• 5:11
  Brianna: It's really just finding a balance of all that.
• 5:14
  Baylee: Yeah.
• 5:14
  Baylee: Well, and I think it comes to trusting yourself, and I think that's what people are scared of.
• 5:19
  Baylee: So this will get easier over time.
• 5:22
  Baylee: Like when you start to trust yourself and you're like, oh, okay.
• 5:26
  Baylee: Everything's gonna be okay.
• 5:27
  Baylee: But we have a lot of rule followers that are like, I wanna do it right.
• 5:31
  Baylee: You're gonna be okay.
• 5:33
  Baylee: I feel like for breakfast, you're right, there is.
• 5:37
  Baylee: A lot of your traditional breakfast sos aren't super high in protein, like eggs are like six grams per egg.
• 5:43
  Baylee: And I feel like people are like, oh, I got like two eggs at breakfast.
• 5:45
  Baylee: Like it was great protein, it's like 12 grams.
• 5:47
  Baylee: So it's not, so you can, you have to get kind of like creative with it.
• 5:51
  Baylee: This is where a protein shaker, like a good quality protein powder can come in to easily fill in the gaps if you don't like eating in the morning.
• 5:58
  Baylee: But I do like to try to point out ways that people can get in a hundred grams of protein without a protein powder.
• 6:04
  Baylee: 'cause it is.
• 6:06
  Baylee: You are able to do it.
• 6:07
  Baylee: You could do like Greek yogurt or, I think Siggi's has a good, like dairy-free, high protein yogurt.
• 6:16
  Brianna: don't think I've seen it with the protein in it.
• 6:18
  Brianna: I'll have to look again because I know it's a coconut based one.
• 6:21
  Brianna: They, you know what, they might have a protein
• 6:24
  Baylee: I think they do have a pea protein one, and that one's actually pretty high.
• 6:27
  Baylee: Other than that, I don't, I mean,'cause a lot of the proteins coming from.
• 6:31
  Baylee: Dairy.
• 6:32
  Baylee: So you have dairy
• 6:34
  Brianna: silk has like a Greek yogurt style dairy free one, but I think, I think the added sugars might be behind that one.
• 6:41
  Brianna: There's something in that I didn't love,
• 6:43
  Baylee: Yeah, think that's how the Siggy one is too.
• 6:45
  Baylee: It's a little bit higher,
• 6:47
  Brianna: Yeah.
• 6:47
  Baylee: the protein is so high, so it's.
• 6:51
  Baylee: But like, yeah, cottage cheese, egg whites.
• 6:53
  Baylee: So like if you don't five eggs, you could do like two eggs and maybe some egg whites.
• 6:58
  Brianna: Just by the carton of liquid egg whites.
• 7:00
  Brianna: I, for a little bit did three whole eggs and then the chicken sausage link like the big ones.
• 7:07
  Brianna: So the three eggs, you're getting about 20 grams of protein there.
• 7:11
  Brianna: And then the chicken sausage links, they were 14 grams of protein.
• 7:14
  Brianna: So then I was at 34 and then I just put some veggies sauteed in it, and then I did some fruit that was breakfast for a
• 7:20
  Baylee: I like chicken sausage.
• 7:22
  Baylee: I like the, is it Amy Lou?
• 7:24
  Baylee: Amy Lou brand?
• 7:25
  Baylee: Those are like a really good clean sausage and it
• 7:29
  Brianna: that one.
• 7:30
  Brianna: And yes, and the never any brand.
• 7:34
  Baylee: So it's like those are easy.
• 7:36
  Baylee: Also like adding collagen to your coffee.
• 7:38
  Baylee: Like if you're a coffee drinker, adding collagen or making like a protein coffee is a really easy way to get in, like 10 to 20 grams.
• 7:45
  Baylee: Yes.
• 7:45
  Baylee: That can count towards your protein.
• 7:47
  Baylee: Everyone's always like, I can't,'cause it doesn't have all the amino acids, it's just.
• 7:52
  Baylee: It's missing tryptophan and it's a little bit lower and loose seeing, so don't only have collagen in your coffee and be like, I got my 20 grams at breakfast.
• 7:59
  Baylee: Like, no, but you can definitely add it.
• 8:02
  Baylee: Count towards your, towards your protein for the day.
• 8:06
  Brianna: Yeah, because that's always, collagen is always something we get questions about.
• 8:11
  Brianna: Yeah.
• 8:11
  Brianna: You're not gonna, like, I always say, kind of use that as your bonus.
• 8:15
  Brianna: I think it's a good spot to at least get like 20, I mean ideally like 30 grams of protein from your animal protein.
• 8:22
  Brianna: And then when you're aiming for closer to like 30 plus, then use that collagen as a bonus or use it as your snack, whatever it is.
• 8:30
  Brianna: I think that's a great way to use it because it's not really supporting muscle building.
• 8:35
  Brianna: It's because it, the animal protein is gonna support more muscle building and has that in it to trigger muscle protein synthesis.
• 8:42
  Brianna: Collagen is gonna be more for like skin, hair, nails, joint gut health well, yeah, gut health with your gut lining.
• 8:51
  Brianna: So it's still a good one to include.
• 8:54
  Brianna: It's just not that full protein source because it's missing some of those amino acids.
• 8:59
  Brianna: So
• 8:59
  Baylee: Yeah.
• 9:00
  Brianna: you get a variety in and you'd be good to go.
• 9:02
  Baylee: Yeah, so I just think about like, okay, breakfast.
• 9:07
  Baylee: What am I already doing?
• 9:08
  Baylee: What can I add to it?
• 9:09
  Baylee: If you want to add some milk to your coffee, you can.
• 9:12
  Baylee: I think people are a little bit scared of milk, but I you can have milk, I mean milk has great protein in it.
• 9:17
  Baylee: You can add like nut butters to things.
• 9:19
  Baylee: Again, we're not relying on nut butter for our protein source, but it has some in there, so just know.
• 9:25
  Baylee: Yeah, just knowing like, okay, I am getting a little bit from here, so, you know but just thinking what can I add to what I'm already doing?
• 9:33
  Brianna: Now if you are doing like two eggs and toast type of thing and you're not sure how to increase it,'cause you're already really full, this is where I do think it could be helpful to start with like a protein shake in addition to it.
• 9:48
  Brianna: Even like a half of one, most of'em are gonna be 20 grams of protein per serving.
• 9:53
  Brianna: So if you did two eggs.
• 9:54
  Brianna: About 12 grams of protein there and you did half of a shake.
• 9:58
  Brianna: That's 10 grams of protein then, okay, we're looking better.
• 10:02
  Brianna: We're around 22, that could be a way to slowly build it up because that liquid is gonna be easier to digest.
• 10:11
  Brianna: It's gonna, it's not gonna be, I mean, when you chew food, it's, what am I trying to say here?
• 10:24
  Brianna: It's a lot easier to get in some extra liquid, and you're trying to boost that protein and you don't have a huge appetite than it is to like eat three more eggs.
• 10:33
  Baylee: Yeah.
• 10:34
  Baylee: Yeah.
• 10:35
  Baylee: Or,
• 10:35
  Brianna: start there.
• 10:36
  Baylee: I like that.
• 10:37
  Baylee: Or thinking again, like what can you add in, right?
• 10:40
  Baylee: Like if you're like, okay, I could do kind of a small protein shake, but can I add in like pumpkin seeds or sunflower seeds, or he like little things that like, okay, I'm really amping up the protein, but again, my volume is low.
• 10:50
  Baylee: I
• 10:51
  Brianna: Mm-hmm.
• 10:52
  Baylee: like that.
• 10:53
  Brianna: And it can also go the other way too, where if you're focusing on too much liquid calories, that's where it can lead to weight gain.
• 11:00
  Brianna: Because if you're always just like focusing on, I gotta get my macros, gotta get my macros, and you're just downing three protein shakes a day, you probably don't need that.
• 11:09
  Brianna: Like focus on the foods first and then just kind of supplement as needed, make it make sense type of thing.
• 11:16
  Baylee: Yeah, for lunch, I feel like this is easier, but I like to just think, okay, and.
• 11:22
  Baylee: Not everybody like agrees, but I do like to think like, what's my protein like?
• 11:26
  Baylee: And then build around it like, I need protein, but what compliments that protein?
• 11:30
  Baylee: You know, like, can I have a salad or a wrap or a bowl or like, you know, protein, where's all my veggies?
• 11:39
  Baylee: Let me do a fiber rich carb.
• 11:41
  Baylee: I know that sounds easier than it is, I guess.
• 11:45
  Baylee: 'cause when I say it I'm like, duh.
• 11:46
  Baylee: But I understand people have a hard time with that.
• 11:48
  Baylee: So I'm thinking like tuna.
• 11:50
  Baylee: Ch rotisserie chicken or chicken salad, you know, regular chicken, Turkey, like, I mean, tofu is another one.
• 12:00
  Baylee: What's, what's like other chick?
• 12:02
  Baylee: I just, I'm very, I do like tuna or chicken, so
• 12:05
  Brianna: hard boiled eggs,
• 12:06
  Baylee: oh, yeah.
• 12:07
  Brianna: That's what I do.
• 12:08
  Brianna: I do a lot of ground Turkey for lunch because no one else in my family will eat it.
• 12:12
  Brianna: So it's like that's when I'm gonna get it in deli meat.
• 12:15
  Brianna: That can also work.
• 12:17
  Brianna: I've done that.
• 12:19
  Brianna: Those are kind of the main things, but that is a good point to kind of make it a protein centered lunch.
• 12:25
  Brianna: I think a lot of times we start with the carb, the star two carbs, so start with the protein, then your veggie, then your carb, and that's honestly how we meal plan.
• 12:33
  Brianna: Josh kind of goes through and puts down what type of protein we're gonna have that night I go through and make it a meal type of thing.
• 12:40
  Baylee: Yeah.
• 12:40
  Baylee: Men are good at that.
• 12:41
  Baylee: Like, I got dinner and it's like meat.
• 12:44
  Baylee: I'm like, cool.
• 12:44
  Brianna: a steak.
• 12:46
  Baylee: What are we having with it?
• 12:46
  Baylee: They're like, I don't know.
• 12:47
  Baylee: I'm like, okay, cool.
• 12:49
  Brianna: We used to make fun of my dad all the time because like if he was in charge of dinner, it'd be like, here I made pork chops.
• 12:56
  Brianna: And we're like, okay.
• 12:56
  Brianna: Like what do we have with, and goldfish.
• 13:00
  Baylee: Go fish, like just eat the pork chop.
• 13:02
  Baylee: Like what's the.
• 13:06
  Baylee: Yeah, thinking like, I think brought up hard boiled eggs.
• 13:09
  Baylee: 'cause I think that's an easy one you can add to snacks or meals and it bumps it up.
• 13:13
  Baylee: So maybe that's like a good point to make is like, what things can we sprinkle into meals.
• 13:18
  Baylee: Like if you're having a salad, you can totally add some egg on it, you can add some seeds on it.
• 13:23
  Baylee: You know, you can make a, like a veggie dip that has like, you know, like a yogurt based dip or something like that.
• 13:30
  Baylee: Again, I'm boring and I also eat dairy, but like adding a scoop of cottage cheese totally is just an easy way to bump up protein.
• 13:38
  Baylee: I a lot of meals do that.
• 13:41
  Baylee: But, you know, I'm just like, okay, what, knowing what has protein in it is gonna help you really be able to figure out, okay, how can I just bump this up?
• 13:48
  Baylee: Because really once you know your sources of protein, it's pretty simple to be like, oh, I can easily get 20 to 30 grams in a meal.
• 13:56
  Baylee: I just need to know what, what had protein in it.
• 14:00
  Brianna: So, I mean, we went over a lot of sources.
• 14:03
  Brianna: I hardest being dairy free is those Meatballs, like frozen meatballs all on hand.
• 14:12
  Brianna: I like to buy the Turkey ones.
• 14:14
  Brianna: It's just a little bit lower in fat.
• 14:16
  Brianna: It is hard to get enough protein, though, I will say from those and also not overdo it on the fat.
• 14:22
  Brianna: So just something to kind of keep in mind there.
• 14:25
  Brianna: But it's also great to have when you need something quick, you haven't made it to the grocery store, but thinking about your animal sources, chicken, beef, Turkey, eggs.
• 14:38
  Brianna: All different forms too.
• 14:39
  Brianna: Like you can do ground chicken, you can do chicken breasts, you can do chicken wings, you can do chicken thighs.
• 14:46
  Brianna: I was like, there's another type of chicken.
• 14:48
  Brianna: I do not like chicken thighs, but
• 14:51
  Baylee: It depends on what it's with.
• 14:54
  Baylee: I don't know.
• 14:54
  Baylee: I'm weird about it too.
• 14:55
  Baylee: That's just me.
• 14:56
  Baylee: It's like a texture thing, I think.
• 14:58
  Baylee: I don't know.
• 14:59
  Baylee: And then thinking like, okay, what are plant sources of protein?
• 15:03
  Baylee: Because when you're thinking of like, for example, like what carbohydrate am I gonna add to this meal?
• 15:07
  Baylee: I'm looking for a fiber rich refine, like adding things like beans are high in fiber, but they're also high in protein, so you can bump up your Okay.
• 15:15
  Baylee: Edamame is another really good one.
• 15:18
  Baylee: You can, you know.
• 15:19
  Baylee: Like the little edamame beans.
• 15:21
  Baylee: You can those
• 15:23
  Brianna: like to buy those frozen.
• 15:24
  Baylee: me too, and then I can steam them and then I'll sprinkle them onto things.
• 15:29
  Baylee: But that's a
• 15:30
  Brianna: Chickpea pasta.
• 15:33
  Brianna: Fantastic.
• 15:34
  Brianna: And same thing with like these plant-based sources use'em as like a bonus.
• 15:39
  Brianna: Don't, like, I wouldn't get 30 grams of protein from chickpea pasta.
• 15:44
  Brianna: It's also a lot of fiber if you to do that.
• 15:46
  Baylee: It would be a lot of fiber.
• 15:47
  Baylee: It's also a lot of carbs, which, which is where I am when people wanna be only plant-based.
• 15:54
  Baylee: If they're like, oh, I, I am only plant-based, but they have maybe an issue with tolerating carbs, I'm like, okay, we gotta get creative about this.
• 16:01
  Baylee: 'cause it is a lot of carbs.
• 16:02
  Baylee: Like if you try to get 30 grams of carb or protein from beans, it, that's a lot of carbs.
• 16:08
  Baylee: It's also not a complete protein.
• 16:10
  Baylee: So, but you know.
• 16:13
  Baylee: Yeah, so just being careful with that too, and that's why it could be good to know, okay, what all has protein so that you're not, I think that's the, the ticket is not relying on one source.
• 16:24
  Brianna: Hmm.
• 16:24
  Brianna: Having the variety and combination, so, what is something hanging kea sausage.
• 16:30
  Brianna: So like the Turkey sausage.
• 16:32
  Brianna: I will buy that.
• 16:33
  Brianna: Again, it's hard to get enough protein without overdoing it on fat because usually with that too, like we're doing roasted vegetables or like some type of sauteed something with oil.
• 16:44
  Brianna: So when we do that, I like to add like frozen shrimp to it.
• 16:49
  Brianna: That's super easy to keep on hand and you just kind of salt it up with everything.
• 16:54
  Brianna: So combinations I think are really.
• 16:58
  Brianna: As well.
• 16:59
  Brianna: Same thing with like yogurts.
• 17:00
  Brianna: When you're adding the hemp seeds or the nuts or whatever it is, that's gonna make it easier.
• 17:06
  Brianna: If you don't wanna do like a and half of Greek yogurt,
• 17:09
  Baylee: Yeah.
• 17:10
  Baylee: Like
• 17:10
  Brianna: you can if you
• 17:11
  Baylee: not a lot.
• 17:12
  Baylee: Yeah.
• 17:12
  Baylee: Just like that.
• 17:13
  Baylee: Like for me, I'd rather have variety.
• 17:14
  Baylee: Make it fun.
• 17:16
  Baylee: So.
• 17:17
  Brianna: Mm-hmm.
• 17:18
  Baylee: that's what I do.
• 17:19
  Baylee: But definitely like your nuts and eats.
• 17:21
  Baylee: You do bring up a good point about the fat.
• 17:23
  Baylee: I think that's something to be mindful of when you're trying to increase your protein.
• 17:27
  Baylee: 'cause there is a lot of times where people will only look at protein and maybe you're just starting out and that's the only thing you can focus on.
• 17:34
  Baylee: Fine.
• 17:35
  Baylee: But just knowing like, okay, let me also double check the fat.
• 17:38
  Baylee: 'cause it is very easy to go over.
• 17:40
  Baylee: Fat, especially when you're doing some more of those animal based ones, like meatballs is such a good example.
• 17:45
  Baylee: I don't know what it is about meatballs.
• 17:48
  Brianna: I don't know.
• 17:49
  Baylee: I don't
• 17:49
  Brianna: And I even buy like the ones with Turkey in it.
• 17:52
  Baylee: because I'm thinking like ground Turkey, it's so easy to get your protein from it and it's not a lot of fat.
• 17:57
  Baylee: But then you do like meatballs, like oh
• 18:02
  Brianna: Totally different.
• 18:03
  Brianna: And I wonder if like a homemade meatball like would be different.
• 18:10
  Brianna: I.
• 18:10
  Baylee: Maybe I need to play around with it.
• 18:13
  Baylee: I need to get
• 18:14
  Brianna: Well, maybe because like a lot of them have egg in it too, so the yolk
• 18:19
  Baylee: Mm-hmm.
• 18:20
  Brianna: contributing to fat too.
• 18:22
  Baylee: Yeah.
• 18:22
  Baylee: Whatever they're using to
• 18:23
  Brianna: Meatballs are
• 18:24
  Baylee: it together.
• 18:26
  Baylee: Yeah.
• 18:26
  Baylee: Whatever they're using to keep it together.
• 18:28
  Baylee: It's probably like a fat source.
• 18:31
  Brianna: Yeah.
• 18:31
  Brianna: But usually like even the frozen ones, like once you de thaw'em and heat'em up, they do kind of get greasy.
• 18:37
  Brianna: So.
• 18:38
  Baylee: It's interesting.
• 18:40
  Baylee: But yeah, just checking like, okay, let me double check the fat, make it simple.
• 18:44
  Baylee: But
• 18:45
  Brianna: Well, speaking of meatballs, that is a good point too.
• 18:47
  Brianna: I use those for snack sometimes because it's hard to get that 40 grams in there.
• 18:52
  Brianna: So I will use them for a snack to get like 10
• 18:55
  Baylee: I like snacks like that.
• 18:57
  Baylee: I don't know.
• 18:57
  Baylee: That's fun,
• 18:58
  Brianna: Yeah, because a lot of times we think about snacks as like chips or like granola bar type thing where you can eat normal foods like a meatball and that can be your snack.
• 19:07
  Brianna: So using your snacks will help increase your protein as well without needing to get more and more and more at your meals.
• 19:15
  Brianna: So that's where it helps me just to kind of split that up.
• 19:18
  Baylee: Yeah.
• 19:19
  Brianna: lower, add a little 10 to 20 gram protein snack.
• 19:24
  Baylee: Yeah.
• 19:24
  Baylee: And I'm always recommending people have protein up their snacks, like.
• 19:28
  Baylee: Like always, no matter what your goal is, I think it's just a good idea because if you're thinking about it, your snack is holding you over.
• 19:36
  Baylee: You wanna feel full.
• 19:37
  Baylee: Well, protein is the one that's gonna make you feel satiated.
• 19:39
  Baylee: So like why wouldn't you have protein?
• 19:42
  Baylee: But most of our traditional snack foods are not protein, which maybe that's where people have a hard time.
• 19:47
  Brianna: Yeah.
• 19:48
  Brianna: So yeah, overall I would say start with planning out your meals.
• 19:51
  Brianna: Decide a protein that you're gonna include at your meals and your snack.
• 19:56
  Brianna: Meal prep as needed.
• 19:57
  Brianna: I mean, hard days are super easy to meal prep.
• 19:59
  Brianna: Throwing chicken in a crockpot, super easy to meal prep pork tenderloin in a crock pott like it does not have to be anything crazy.
• 20:06
  Brianna: Plan it out.
• 20:07
  Brianna: Prep it as you need.
• 20:09
  Brianna: Spread it out throughout the day and just slowly increase it.
• 20:11
  Brianna: Like just start with one meal and add like five to 10 grams of protein.
• 20:17
  Brianna: That could be an extra ounce of chicken.
• 20:20
  Brianna: Super simple.
• 20:21
  Baylee: Yeah, just get used to it.
• 20:23
  Brianna: All right everyone.
• 20:23
  Brianna: Thank you for listening to this week's episode, and we'll be back next week with a