10 hide protein foods to get lean especially if you're starting a 30% body fat you just have to eat more protein if you want to get lean and build muscle and this is the formula to build muscle and lose fat you need to eat a high protein diet 30 to 50 g per meal multiplied by caloric deficit plus weightlifting but the problem is most people aren't eating enough protein in this video what I'm not going to do is give you the proteins you already know like chicken steak protein powder Greek yogurt you already know those I'm going to share with you 10 HP protein foods that no one is talking about and that are game changers this video will easily add 100 g of protein to your diet easily in my opinion number one 3 5 6 and nine on the list are what's going to start your day and what you're going to be using let's not waste time and dive straight in my name Michael diamonds I'm a medical doctor I'm a scientist majored in Biochemistry and microbology and I had these same problems before I became a pro natural bodybuilder and I built the these exactly the same way I've done for myself and for my clients over the last decade number one is reduced car wraps in just one wrap there's 7.6 g of protein and only 10.7 G of carbs which is insane the normal version of these are only 3 g of protein and that's less than half and 23 g of carbs which is double the carbs and I personally get 30.4 gram of protein per day just from these wraps but get this if you add any protein Source like chicken to this meal you can easily add another 60 G taking you over 100 so for example I have four wraps with shredded chicken every day and I promise you I would not be in the shape that I am right now without this meal because it made my diet feel like not a diet which is exactly what you need what's amazing about these also is the versatility and the next Foods in this list that I'm going to share with you are protein sources that you can add in your wrap or that you can even have on its own let's move on number two shellfish shrimp and scallops shrimp and scallops are extremely underrated and always remember this when you want to pick a snack there should be at least 10 gr of protein per 100 calories shrimp overd delivers by giving you 11 g of protein per 100 calories that's not the best part you only need to eat about 3.5 o or 100 G of shrimp to hit 25 g of protein so for those of you who struggle to eat a lot of food or you need a more compact protein Source shrimp and scallops are those foods and I look for these on the list at restaurants like sushi restaurants because they help me stay within my macros and sometimes at the restaurants I'll even just ask for those alone so I can hit my protein intake so that I can also feel full and not overeat on my main meals that have more parbs and fats they're versatile you can add them to a salad you can add them to Pasta you can have shrim fried rice you can even have have them on an own with a dip and some of my clients who are transitioning from vegan or vegetarian and don't want full blown out Meats like chicken and steak this is where I usually start them and this is also another go-to I'll add white fish in here but I'm only getting warmed up with these Foods plus this shellfish contain healthy fats and a lot of minerals and vitamins like zinc vitamin B12 iron and in my personal opinion the next on this list is my favorite and that is buil Tong in America you guys call it jerky in South Africa we call it bong now if you like jerky you will love bilong and jerky I like calling it the teu version of bong for those of you who don't know bong is a dried meat and it's cured and it originated in South Africa I personally think Namibia has the best buong this is what the package looks like and you can find them in any grocery store but I highly recommend that you just Google and search bong near me there's also online stores and you can take them along with you when you travel instead of having almond and nuts on your desk this is much better and when your friends come over it's a game changer so while they're eating dried fruits and all these other things getting fat you can have your Bill Tong it's amazing to have instead of the dips that you have that are filled with calories and also remember when I said 10 g of protein per 100 calories equals a great source of protein well bong doubles that there's 20 20 g of protein per 100 calories and you just need 43 G or 1.5 o to be able to hit that 20 g of protein again in this video I promised you underrated options so if you haven't tried buong don't knock until you try it number four lentils on this list honestly it's my least favorite option but still an amazing protein Source nonetheless I had to introduce this one for my vegan brothers and sisters now lentils are slightly under that 100 calories for 10 g of protein Mark giving you 8 g of protein per 100 calories I'm also not a fan about is that it does have higher carbs but this is why it's amazing because it's loaded with fiber folate magnesium pottassium iron copper manganese and it's extremely versatile I love lentil soup now number five edamam it's another Banger of a snack especially at restaurants it's impossible for the restaurant when you order it for them to add these unnecessary oils and sauces and you just need salt to give it flavor and some AME with some sea salt you're good to go now in half a cup of edamame gives you 17 g of protein and the best part is edamame is a complete protein which means it contains all of the nine essential amino acids these are the amino acids our body cannot produce on its own it's rich in fiber so you're going to feel Fuller before you have that m meal at the restaurant or at home and if you're struggling to go to the toilet regularly add this you want to balance your blood sugar add this much like lentils packed with vitamins and minerals like folate vitamin K iron and magnesium these nutrients will definitely support overall health fill up those nutritional gaps in your diet you can eat these on its own you can add them in a salad and stir fries in your wraps you're good to go number six egg whites now if you just had whole eggs they're amazing and some people even consider them to be a superfood but if you just have egg whites this can take things to the next level for you you can have them scrambled you can add them just on a toast you can make a delicious omelette or you can even make a high protein French toast with fried rice it's extremely versatile and I just had an idea if you guys want let me know in the comments I could make 5 to 10 high protein meals with just egg whites a whole video on that so comment down below Dr make the high protein meal with just egg whites now let's consider eggs versus egg whites now in whole eggs it has an amazing pack of vitamins and micronutrients example egg yolks are fat soluble vitamins and they contain a d e and K and those are all found in the yolk in addition the yolk also has healthy fats and cholesterol which is necessary for the production of hormones like testosterone when dieting though and you're trying to lose fat considering the amounts of fats in the yolk it can make it difficult to incorporate so in comes the egg whites four whole eggs contain 28 g of protein two carb and 21 G of fat which is a total of 312 calories but if you had eight egg whites that gives you the same amount of protein but minus all the carbs and no fats and only 137 calories you have to have it number seven is smoked ham or Dilly Meats like chicken and turkey when I'm dieting and I just need a quick protein Source when I just need to grab something in the fridge I'll take a pack of these and even just have them on their own but you can add them to your English muffin you can add them to your toast to your burger or you can just have them as scrambled eggs per 100 calories there are 16.4 g of protein which overd delivers on that protein source and just in 91 G or 3.2 o just like bong it's extremely protein and you can take this with you to your office you can put it in your fridge and you can have it with any food number eight protein ice cream and I'm sure you've heard you need to eat 80% of your foods from Whole Foods and 20% of the foods from anything you want you have to have protein ice cream in your diet as part of that 20% it feels like a cheat coat it feels like you're cheating but it's even better than a protein bar and I know it sounds crazy but I'll show you versions that you can buy at your grocery store or even versions that you can make at home so for example yaso very much like Magnum it's one ice cream has 5 g of protein and Halo top another one which the cookies and cream it's 330 calories in a pint compared to the Ben and& Jerry's which is 1,000 calories and this one in Halo top has 16 g of protein Arctic zero is another brand that you can look at and Skinny Cow now for the version you can make at home and I promise this is not sponsored it's called a ninja creamy and they just released a new one ah it's called a ninja swirl works the exact as a creamy but it makes it into a swirl version but with the ninja creamy you can basically make your favorite protein shake you can mix it with the whe protein with milk or water and you can add any toppings you like like Oreos anything low calorie anything that's macro friendly and I build different variations of this for my clients just because of this they can stay lean year round and if you're interested if you want me to build everything you want to work with me and my team of doctors you can click the link in the description and the application now you can also use Fair life which is basically already a protein shake freeze it over and then use the creamy and you can get 42 gam of protein that way moving on and speaking on Fair life is protein milk now Fair life has protein milk and they also have the classic 42 gam of protein which some may consider it's in the protein shake category but wheight protein comes from milk now why I love this and why I've put it as number n is that we have milk with almost everything you can have it with your coffee you can have it in your shake you can have it in any of the foods that you always use milk so the fair life milk and there other milk brands that is extremely high in protein that can help you hit your protein Mark if there's something you want to drink or something that you want to have on the go um I know barbell also has protein milk so this is number nine and I know that when my mom had a tooth remove she was just drinking these protein shakes which helped her hit her overall protein intake and then the final one that no one really talks about the ugly stepchild but we should love it more is canned tuna in just 8 O of canned tuna which is like really tiny in water specifically you can hit 50 g of protein and why tuna is on this list is you can have tuna pasta you can have tuna with rice mix it with a little bit of light mayo you can mix tuna with egg whites and put that on a toast you can have tuna on a rice cake which also is amazing as a snack and you can buy a lot of canned tuna and travel with it anywhere and just eat it out of the can so it's extremely versatile and such an easy easy way to be able to hit your protein intake and especially if you're one of those people who need to be eating more calories and hting your protein intake can tuna is the way to go and again you can make it taste amazing by having lowfat mayo or basically fat-free mayo and add it to your rice to your snacks but I'm rambling at this point canned tuna is so underrated and I should probably added more into my Foods leave the video here let me know if you guys want me to take this video and turn it into actual meals like cooking with these so you guys can see it I'm happy to do that or even if you just want the protein version damn I just got so many ideas anyway this video here shows you different recipes how to calculate your calories it is the most popular video on my channel over the last 2 3 weeks so have a watch that all of these will help you get lean I'll see you in the next one cheers