###### tags: `plan-smart-eat-real`

# Course Video #5

### Protein Suggestions

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How to make sure you're easily get enough protein in the day.

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Whether you're tracking or not, making sure you're getting enough protein is your diet is important to help keep yourself full, allow your body to recover from workouts, and allow a little access to help your body build.

Here are a few tips:

1. If you're tracking, take the total grams of protein you're aiming for and divide it by 4. Breakfast, Lunch, Dinner, Snacks. If your aiming for 100 grams, that's 25g at each meal.

2. Not tracking? Make sure that each meal has a protein source included. I.e., don't just a potato for lunch. Have a potato topped with chicken breast.

3. It's okay to supplement for a snack. If supplementing for a meal, make sure to add additional ingredients for a satiating meal. A serving of protein in water is not a meal. But don't worry, there are plenty of shakes included weekly in the PSER plans to take the guess workout of it.

4. Protein Sources:

Meats
Seafood
Tempeh, Tofu
Eggs
Quinoa
Nutritional Yeast
Collagen
Nuts (almonds)
Cottage Cheese
Greek Yogurt
Lentils
Seeds: pumpkin, chia, flax
Beans... lima beans (1 cup has 15g protein)
Oats (1/2 cup has 5g)