Increase Your Protein Without Increasing Calories

20 May 2023 · 1 min

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1:01

In this concise nutrition-focused video, Eric Roberts presents four actionable strategies to boost daily protein intake while keeping calorie consumption low. First, he advises switching to leaner protein sources, such as 96/4 ground beef instead of 80/20, or replacing some whole eggs with egg whites, thereby cutting fat calories. Second, he recommends prioritizing complete, low‑fat protein options—highlighting protein shakes as a near‑pure protein source compared to higher‑fat foods like peanut butter. Third, he suggests keeping ready‑to‑eat high‑protein snacks on hand (e.g., tuna packets, Greek yogurt) to replace calorie‑dense snacks like muffins or chips. Finally, he stresses the importance of weighing protein portions on a food scale, noting that many people underestimate their actual protein consumption. The overall message is a practical, low‑effort approach to increasing protein without adding significant calories.

Chapters

Here are my top 4 ways to increase your protein intake without increasing your calorie intake a ton. The first one is going to be use leaner sources of protein. So instead of buying like 80/20 ground beef, buy 96/4 ground beef. Or maybe instead of having, let's say, 3 whole eggs, do 1 whole egg and then 2 egg whites. You automatically decrease your calories. The second one, try to stick to complete protein sources. Yes, peanut butter has protein, but it's much higher in fat than it is protein. Whereas let's say you take a protein shake, for example, you're getting next to no fat and pretty much all protein. Number 3, have your go-to, very easy to grab high protein snacks. This way, instead of grabbing a muffin or chips, you can grab something like this tuna packet or Greek yogurt, for example. And then number 4, actually weigh your protein out on your food scale to figure out how many grams you're eating. Most people are actually way underestimating how much protein they're eating per day.