Protein Hacks that You Can ACTUALLY Do (Women NEED to KNOW this!)

Summary

In Abby's Kitchen, Abby Sharp shares creative and actionable tips to boost protein intake beyond traditional sources like chicken and tofu. She introduces 'hacks' such as choosing high-protein grains, adding bone broth to rice, incorporating protein powder into cereal milk, and blending silk and tofu into smoothies. Abby also highlights the benefits of these strategies for muscle growth, appetite management, and overall health, offering a comprehensive guide to meet daily protein goals in satisfying and innovative ways.

Takeaways

• 🍲 Adding legume-based pasta to meals can significantly increase protein intake, providing 13 grams of protein and 6 grams of fiber per serving compared to regular pasta.
• 🥣 Cooking rice in bone broth can more than triple its protein content, adding over 12 grams of protein to a cup of white rice.
• 🥛 Mixing protein powder into cereal milk before adding cereal can add an extra 22 grams of protein to a breakfast bowl.
• 🥣 Incorporating white beans into soups, whether from scratch or canned, can make them creamier and add substantial protein and fiber.
• 🥑 Mixing cottage cheese with mashed avocado on toast can add 13 grams of protein and enhance the creaminess of the spread.
• 🥛 Adding silk and tofu to smoothies is an inexpensive way to increase protein without altering the flavor.
• 🍨 Making chia pudding with kefir instead of almond milk can boost protein from 5 grams to 14 grams and add probiotics.
• 🌾 Mixing oats with hemp hearts can increase the protein content of oatmeal from 5 grams to 14 grams and add healthy fats.
• 🥚 Whipping egg whites into oatmeal can result in a breakfast bowl with over 30 grams of protein.
• 🥚 Adding extra egg whites to whole eggs while cooking can increase the protein content from 14 grams to 22 grams.
• 🥗 Enhancing dips like hummus and guacamole with protein-rich dairy products can add 6 to 8 grams of protein, making them more satiating.

Q & A

What is the main topic of Abby's Kitchen video?

The main topic is discussing creative ways to increase protein intake in one's diet beyond just eating chicken and tofu.

What are the free resources mentioned for new subscribers?

New subscribers are offered a free Protein 101 ebook, a Hunger Crushing Combo ebook, and a link to a new plant-based probiotic protein powder.

What is Aquasana and how does it benefit the environment?

Aquasana is an award-winning water filtration system that filters out unwanted substances while retaining beneficial minerals and electrolytes. It is environmentally friendly, using reusable filter casings and filter cartridges made from recycled and compostable materials.

How does Aquasana's clean water machine differ from traditional pitcher filters?

Aquasana's clean water machine is faster and more effective than traditional pitcher filters, providing 8 ounces of filtered water in 8 seconds and lasting 7.5 times longer before needing replacement.

What are some of the unexpected protein-packed hacks shared by Abby?

Some hacks include choosing high-protein grains like amaranth or quinoa, cooking rice in bone broth, adding protein powder to cereal milk, and incorporating white beans into soups.

How can adding bone broth to rice increase its protein content?

Cooking white rice in bone broth can increase its protein content from about 4 grams to over 12 grams per cup.

What is the benefit of adding protein powder to cereal milk?

Adding protein powder to cereal milk can add an extra 22 grams of protein, turning a light snack into a more filling meal.

How can white beans enhance the protein content of soup?

Adding a can of rinsed white beans to soup can increase its protein content by an additional 7 grams per half cup, along with 5 grams of fiber.

What is the purpose of adding cottage cheese to avocado toast?

Mixing cottage cheese with mashed avocado not only stretches the avocado further but also adds an extra 13 grams of protein to the toast.

How can silk and tofu be used to increase protein intake in smoothies?

Silk and tofu can be used as a vegan smoothie base that adds a significant amount of protein without altering the flavor.

What is the benefit of making chia pudding with kefir instead of almond milk?

Using kefir in chia pudding increases the protein content from 5 grams to 14 grams and adds probiotics, calcium, and a nice texture and flavor.

How can oatmeal be made more protein-rich without changing its preparation method?

Mixing a quarter cup of oats with a quarter cup of hemp hearts boosts the protein from 5 grams to 14 grams, and cooking the oats in protein-rich milk instead of water adds an additional 10 grams.

What is the 'whipped proos' hack and how does it increase protein intake?

The 'whipped proos' hack involves cooking oatmeal with water and mashed banana, then whipping in a cup of egg whites into the cooked oats, resulting in over 30 grams of protein.

How can adding egg whites to whole eggs while cooking increase the protein content of an egg-based breakfast?

Adding two egg whites to two whole eggs increases the protein content by an additional 8 grams, for a total of 22 grams.

What is the 'power up your favorite dip' hack and how does it work?

The hack involves adding a high-protein dairy like cottage cheese or Greek yogurt to dips like hummus or guacamole, adding an extra 6 to 8 grams of protein and making the snack more satiating.

What is the 'makeover your Mac' hack and how does it enhance the protein content of boxed mac and cheese?

The hack suggests adding a cup of cottage cheese and some chopped broccoli or cauliflower to the mac and cheese, which thickens the sauce, adds satiating protein, and edges out refined carbs.