The Easiest Way To Eat 150g Protein in Under 1500 Calories

Eating 150 grams of protein in under 1,500 calories is a lot easier than you think. I've helped over 25,000 clients with their nutrition plans to lose fat and build muscle. And in this video, I'm going to give you my best foods to eat, example meal plans you can follow, and the single biggest hack to make hitting your protein goal so easy it feels like cheating. Let's start with point number 1, the best foods to eat. The biggest mistake people make when trying to hit 150 grams of protein is thinking that protein is protein. So they eat peanut butter, almonds, trail mix, thinking these have protein, so I'll be good. But then they look at their calorie counting app, and they've only had 60 grams of protein for 1,500 calories. And they're confused why they can't hit their goal. The problem isn't the amount food you are eating, it's that you're choosing foods with terrible calorie to protein ratio. Think of protein foods like gas stations on a road trip, your goal is to fill up the tank. That's your 150 grams of protein. And you only have a budget of $150 to spend. That's your 1,500 calories. Now let's say some gas stations charge you $1 per gallon and others charge you $15 per gallon. If you stop at the expensive gas station, you'll run out of money before you fill up your tank. And those expensive gas stations are things like peanut butter or almond. For 2 tablespoons of peanut butter, it has 8 grams of protein. But 190 calories. That's $24 per gallon. That's a terrible deal. But if you stop at the cheap gas stations, the ones that are charging $1 per gallon, you can fill your entire tank and still have money left over. That is something like 96/4 ground beef. 4 ounces of this has 25 grams of protein for 130 calories. That is $5 per gallon, an amazing deal. The gas is the same, it's protein either way, but the price per gallon determines whether you can actually fill your tank on your budget. So here's the rule for the best high protein foods you should be eating. For every 1 gram of protein per serving, there should be no more than 12 calories. That's it. That's the rule. If a food has more than 12 calories per gram of protein, it's an expensive gas station. Skip it and go to the next one. And let me show you what some examples of this would look like. We talked about peanut butter, or almonds have 6 grams of protein per 160 calories. That's 27 calories per gram of protein. Not good. Or even whole eggs has 6 grams of protein per 70 calories, so it's right at that 1 in 12 mark. This is why a lot of people will also combine liquid egg whites, because this has 25 grams of protein for 125 calories. That's only 5 calories per gram of protein, which is great. Or protein powder— this has 25 grams of protein per 100 calories, which more than passes that 1 in 12 rule. We talked about the ground beef. Chicken breast— shrimp is a really underrated one— 24 grams of protein per 100 calories. Amazing. Greek yogurt or low-fat cottage cheese. Ground turkey, turkey breast, and I hope you're starting to see the pattern. All of these foods are under 12 calories per gram of protein. So the next time you go shopping, look at the calories, look at the protein, and do the 1 in 12 rule. And this is how you hit 150 grams of protein for under 100 calories easily. Now that you know which foods you should be eating, let me show you how to structure your day so you're actually hitting these numbers without even having to think about it. Point number 2, the meal timing The biggest mistake people make is they skip breakfast, barely eat lunch, and then try to eat 100+ grams of protein at dinner. They think, oh, I'll just save my calories for one big meal and I'll knock it all out then. But here's what actually happens. You sit down starving, you overeat because your hunger is through the roof, you feel bloated and sluggish, your digestion is terrible because you're trying to digest 100+ grams of protein at once. And plus, you're just miserable and hungry all day because you're saving your calories for the night. Think of your protein goal like watering a plant. You have 150 ounces of water to give that plant throughout the day, keep it healthy and growing. Now you have 2 options. Option 1, you can dump all 150 ounces of water on the plant at once. But what happens? The soil can't absorb it all. Most of the water overflows and the plant maybe only absorbs 50 Plus, you just flooded the roots of the plant, and now the plant is sitting in this soggy, drowning condition. That's trying to eat 100+ grams of protein in one meal. You feel bloated, sluggish, and miserable because you just flooded your digestive system. Option 2, you water the plant 4 to 5 times throughout the day. 30 ounces in the morning, 30 ounces at lunch, 30 ounces mid-afternoon. Each time The soil absorbs it perfectly. The plant gets exactly what it needs and it thrives. That's eating protein every 2 to 6 hours. Your body absorbs it efficiently and you feel great all day. So here's the strategy that makes eating 150 grams of protein under 1,500 calories easy. Eat protein every 2 to 6 hours that you are awake. For most people, this is going to fall in 3 to 5 meals or snacks per day. So if you're awake 16 hours. Let's say at 7:00 AM you have breakfast, at 10:00 AM you have a snack, at 1:00 PM you have lunch, at 4:00 PM you have a snack, and then at 7:00 PM you have dinner. That's 5 eating windows, and you can hit 150 grams of protein so much easier because number one, you get more at bat. 150 grams of protein spread out 4 to 5 times per day is so much easier than 1 or 2. Number 2, you stay full all day long. Eating protein every few hours keeps your hunger in check so you never get cravings. Number 3, you avoid those digestive issues because your body can handle the amount of protein at once. And number 4, as a bonus, you maximize muscle building because every time you eat protein, you spike something called muscle protein synthesis. This is just a fancy term for how your body actually builds muscle. So if you're somebody who's lifting weights and you want to build muscle, spreading your protein throughout the day will be more optimal for that. So please stop trying to cram all of your protein in 1 or 2 meals. Spread it out every 2 to 6 hours. Hitting your goal will feel effortless. Now you might be asking, well, Eric, what does this actually look like in a daily meal plan? Don't worry, that's what I'm going to show you right now. Point 3, the meal plan example. And honestly, the biggest mistake people make with their meal plan is they just overcomplicate the shit out of it. They think they need to cook 15 different recipes, meal prep for 3 hours, every Sunday and eat boring chicken and broccoli every single meal. And then 4 days later, when they say, fuck this, I'd rather be fat, they give up completely. Think of creating a meal plan for yourself like learning to drive. When you first learn to drive, you're a little bit overwhelmed. You're thinking about the gas pedal, the brake, checking mirrors, turn signals, and it feels impossible. But after a few weeks, you're not thinking about any of that. You just drive. It's on autopilot. That's what a good meal plan structure does. In the beginning, you're checking the plan Weighing the food, learning the routine, it might feel like a bit of work, but after 7 to 10 days, you're not thinking about it anymore. You just know breakfast is gonna be oatmeal and a shake, a snack is gonna be Greek yogurt or cottage cheese. It just becomes autopilot. You don't have to think about it as much, you just eat. And the key is starting with a plan that is simple enough and actually fits into your lifestyle and what you enjoy eating so that easy for it to become autopilot. So you need a meal plan that is simple, flexible, and doesn't require you to be a chef. And don't worry, if you click the link in the description below of this video, I actually have dozens of example meal plans you can follow, all different types of calorie protein goals. But I'll give you one example here, and this will be for if you're busy and you don't have a lot of time. This has 150 grams of protein, under 1,500 calories, and only has 12 minutes of prep and time during the day. So 7 AM is going breakfast, you'll have 1 scoop of protein powder, 1 medium-sized banana, and 40 grams of old-fashioned oats. 10 AM, you're gonna have a quick snack, and that'll be low-fat cottage cheese. 1 PM, you're gonna have lunch, and this will be 1 rotisserie chicken breast from the store, so you don't have to cook it, 200 grams of microwaved broccoli, and 1 medium-sized apple. 4 PM, you're gonna have a snack, and that'll be 1 scoop of protein powder and 150 grams of raspberries. And 7 PM at At dinner, you're going to get 40 grams of protein from those precooked frozen chicken strips you can just heat up, 150 grams of canned black beans, 200 grams of frozen stir-fry vegetables. And with all of that, you have 158 grams of protein, 25 grams of fiber, which is also— and it's 1,520 calories for a total meal prep time of 12. And by the way, this is the protein that I use. I actually have my own flavor, caramel coconut fudge. Tastes just like those Samoa Girl Scout cookies. It's incredible. There'll be a link in the description below of this video if you want to try it out. You don't have to get this brand. This is just the one that I— And notice what's happening in this meal. 1, every meal follows that 1 in 12 rule. All protein sources are under 12 calories per 1 gram. 2, you're eating every 2 to 6 hours, and this has 5 eating windows. Number 3, there's actually zero cooking required. Rotisserie chicken, frozen vegetables, protein shake, Greek yogurt, cottage cheese. 4, you're getting 25 grams of fiber, which is good for your health and to keep you full throughout the day. And 5, it's only 12-minute prepping. This is what hitting 150 grams of protein in under 1,500 calories— this is what hitting 150 grams of protein in under 1,500 calories actually looks like when you stop overcomplicating. And remember, the goal isn't perfection. It's about finding something that fits your life and routine that you can actually put on autopilot. Now, there's one more hack I want to show you that makes hitting your protein goal even easier, and most people completely overlook this, and that is you may not need to eat 100 grams of protein at all. Let me explain. Point number 4, the biggest hack. The biggest mistake I see clients make when they come to me coaching is they set their protein goal way too high and they stress themselves out trying to hit it. They see the jacked bodybuilders on Instagram eating 200 grams of protein per day, and they hear you should eat 1 gram of protein per pound of body weight, and they think I to do that too. And then they're forcing down chicken breast at 10 PM thinking, I'm still 100 and— thinking I'm still 40 grams short, and they're miserable. So here's the truth. Most people are setting their protein goal way too high and making it harder than it needs to be. Think of protein like premium gas for your car. If you drive a high-performance race car, you probably need premium gas. That's 150 grams of protein. You're maximizing for optimum muscle growth. But if you're just driving a regular car, You need to like commute to work, grocery store, pick up kids. Do you really need premium gas? No, regular gas works perfectly fine. And that's most people with their protein. You don't need premium gas. If you're a bodybuilder or you're trying to gain as much muscle as humanly possible, yeah, you might want to take premium gas and eat as much protein as possible. But if you're just trying to lose fat, look better, build some muscle along the way, you're the regular car. And for that person, regular gas is completely acceptable. You don't need to overpay for the premium gas to get to the exact same destination. So here's the actual protein target you should be shooting for. You take your goal body weight in pounds for all my friends outside the US and multiply that by 0.8. That's how many grams of protein you should be eating per day. Show you some examples of what if you weigh 100, if you weigh 200 pounds but you want to weigh 180, you would take 180.8 and that would give you 145 grams of protein per day. If you weigh 160 but you want to weigh 140, 140 times 0.8 is 112 grams of protein per day. If you weigh 140 but you want to weigh 130, 130 times 0.8 is 105 grams of protein per day. And this formula works so well because number 1, it's based on where you want to go, not where you currently are. Number 2, 0.8 grams times your goal body weight is actually backed by research where you'll still get all the muscle building benefits. Number 3, it's It's actually sustainable for most people, where you don't have to just eat chicken breast at 10 p.m. And I've had clients like my client Vic, who started out weighing 200 plus pounds but was eating 140 grams of protein per day, and he saw great progress. Or one of our clients Kathleen, she lost over 120 pounds using this exact formula: protein, goal body weight times point. So if eating 150 grams feels overwhelming, relax. Relax, hit your new protein goal consistently, follow everything else we talked about— choosing the right foods, setting up your meal plan, keeping it simple— and you will get the results you want without making yourself miserable. And now, if you're like, Eric, this is awesome, but I need a little bit more personalized help, well, good thing that's exactly what we do in our online coaching. Click the link in the description below if you want more personalized help and implementation and have us take out all the guesswork for you. And if you want a brutally honest timeline for how it's going to take to lose your belly fat after you start eating the right protein amount, then click this video here, then watch this video.