Tips to Overcome Binge Eating

Binging is a lot more common than you think; it affects 3 times as many people as anorexia and bulimia combined. People with binge eating disorder consume excessive amounts of food in one sitting. During this time they lose control over their eating, this can then be followed by feelings of shame and guilt over their binge eating episodes.

Here are some tips on how to handle binge eating and overcome it:

  1.  Firstly stop with the negative talk – stop talking to yourself in such a negative manner, talk in only positive language. Remove the word binge from your vocabularly as our minds only hear these key words and so they will focus on them rather than the good. So instead of saying “I’m not going to binge today” say “I am going to fill my body with good foods that will nourish it and help me reach my goals”. Can you see the difference there, you’re just changing the way of talking to yourself but they really both mean the same thing but when you tell your mind something your body follows it with actions. Our thoughts become our actions so if you’re constantly thinking about binging and junk food then of course it will become an action but if you remove these thoughts from your mind and fill them with positive thoughts and words, you will find yourself acting in a more positive manner and becoming a happier person.

  2. Take a second – before you go to eat something, ask yourself is the 5 minutes (if even that long) of gratification worth putting off reaching my long term goals. Ask yourself will this food help me reach my goals, will it bring me that one step closer to reaching them. Be present in the moment, don’t let yourself go into auto-pilot.

  3. Focus on ADDING foods instead of removing them – Rather than thinking about eliminating cakes, biscuits and sweets from your diet instead think about adding more fruit, veggies, lean proteins, healthy fats etc. The reason behind this is that focusing on the “can’t haves” leads to a restrictive mindset, compared to focusing on what you can have leads to an abundance mindset. Think what to add not what to avoid.

  4. Don’t weigh yourself- why put yourself through this torture, it just isn’t worth it. Wait until you are no longer binging or just simply don’t use it at all, use other methods of tracking progress such as photos, measurements, energy levels, performance in the gym.

  5. Focus on PERFORMANCE – if you’re always focusing on aesthetics it can be so easy to become obsessed with how you look and overly harsh on yourself. Instead write down more performance based goals such as being able to do a push up or chin up or running a mile in a certain time. These are some of the best goals to achieve as it really shows you what your body is capable of and there is no better feeling that being able to finally do something you’ve been working so hard towards.

  6. You’re never more than ONE BITE AWAY FROM GETTING BACK ON TRACK – if you have a set back, don’t panic, just make your next meal a healthy one filled with wholesome foods. Don’t let it spiral out of control. Look at it like this, if you dropped your phone and it got a small scratch on it you wouldn’t continue to smash it to pieces and say ah well its ruined anyway with this one scratch when in reality it worked perfectly fine with this one scratch which you could probably buff out or fix quite easily. We are the same ,we can always fix our eating by making the next bite to enter our mouths a nourishing and nutritious one.

  7. Never be embarrassed – if you feel shame or guilt about your past – don’t, it is what has made you the person you are today. We need to take every experience and learn from it, there are no bad experiences, just learning opportunities.

  8. Forgive yourself – feeling guilty or shameful won’t help the situation at all so you have to forgive yourself for the binge and move on and make better choices from there. Draw a line under it, take it as a learning opportunity, assess how the binge made you feel and remember that feeling and that you don’t want to ever feel like that again.

  9. You have to want it- you need to understand the real reason you want to overcome this, why do you want to become healthy? Why do you eat to cope with emotional or stressful situations? Finding those triggers and eliminating them from your life. If you feel anxious or stressed and this leads you to binge eat, take 5-10 deep breathes when you feel anxious or stressed, slow down your breathing, focus on the present moment, take a drink of water and just sit for a few moments.

  10. Eat breakfast daily – starting the day with a good meal of healthy protein and fats like eggs and smoked salmon or turkey bacon will set you up for a day of success and won’t leave you hungry or fatigued early on in the day as these are often times when binges can occur, when you are tired! Eating breakfast will also encourage you to start your day off well and to a good start, it will help manage insulin and hunger levels to ensure you have a good day ahead. It will also put you in a good place mindset wise for the day as you will have a feeling of satisfaction knowing you have filled your body with good foods that nourish and fuel your body.

  11. Don’t keep junk at arms reach – keep the trigger foods out of the house, don’t buy them or bring them into the house. If you live with family or roommates, ask them not to bring those foods into the house or to keep them somewhere else just in the first stages of recovery until you have a strong enough mindset to not even be tempted by them.

  12. Talk to someone – just telling even one person about your struggle can help with feelings of loneliness and talking can help you work through your own feelings in your mind and help you gather your thoughts. Make sure it is someone you trust and someone who will be supportive such as a family member or close friend.

7 Steps to Mastering your Mindset

1.   Stop comparing yourself to others!

Comparison is the thief of joy, nothing good ever comes from it. Comparing yourself to others is one of the worst things you can do, as it can often lead to feelings of low self-worth, self-esteem and confidence. It is unfair on yourself to compare your chapter 1 to someone else’s chapter 20, you are at different stages in your journey, you have done different things to get there so there really is no comparison.

2.   Remove the negativity from your life

You are the sum of the 5 people you spend the most time with, so if those people are nothing but negative then of course that will rub off on you. It is so easy to get caught up in negativity in your life if you are seeking approval from others instead of yourself.

We should only ever focus on how we feel rather than how others feel about us, as that is none of our business and should have no effect on us. In order for it to become about you, you have to make it about you and you alone, others opinions shouldn’t change how you feel or act, it is your decision how you feel about something.

3.   Boost that Confidence!

Have you ever said to yourself I’ll be confident when I’m successful, when I reach this goal?? But do you know what, you have it the wrong way around – you will be successful because of your confidence, its not what happens after success it is what leads to success.

Don’t apologise for your confidence, I know you may be scared of being perceived as arrogant and even scaring other women off but true confidence is actually one of the most attractive qualities in a person.

 4. Turn failures into learning opportunities!

In life there are no failures, you’ve just discovered a way that didn’t work. Taking the positives from situations rather than the negatives will lead to you becoming more aware, and more positive in your thoughts and actions. Asking yourself why did this happen? What can I learn from this happening? How did I feel about what happened?

5. Trust yourself and your decisions

You have to have the belief in yourself to make the right decisions for you. Trust in yourself that you can do this. If you feel you need to earn trust, you are in a state of doubt already and are in defence mode, feeling the need to defend your thoughts and actions rather than just trust that you made the right one. Start from a loving and trusting place, trust until you are given a reason to distrust.

6. Be Grateful

Practicing daily gratitudes. Often we can find ourselves only feeling grateful in big moments such as getting that job you’ve always wanted, but we forget the little things in our daily lives that we are grateful for and we don’t even think about them, such as breathing, getting a good nights sleep, eating a delicious meal, or talking with a friend.

Each morning or evening write down 3 things you are grateful for, spend 5 minutes just thinking about them to yourself. Smile after you’ve thought of each one and really bring that emotion into the act.

7. Take Action

In order to make a change you must take action; instil some sort of change in your life. Fear is something that holds people back, but that is us believing that we need to be perfect and that our actions need to reflect that. Try and step away from the all or nothing attitude. When we aim for perfection, what do we achieve? Nothing. If we are aiming for perfection it can kill productivity as you’re so focused on getting it perfect rather than done. We are chasing something that doesn’t exist, we are forever planning, thinking and working away towards something that doesn’t exist, we are fooling ourselves.

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Hidden Calories

Let's talk about HIDDEN CALORIES - those calories that nobody thinks about or adds to their daily intake.
 

SAUCES - adding a spoon of mayo here, some dressing on your salad, BBQ sauce on your burger. These all add up and if you're doing this numerous times a day everyday then you could be adding an extra 100-200 calories a day without even realizing. Just 1tbsp of these things can be more calories than you realize and also a true tablespoon really isn't as much as you think it is.

  • 1tbsp mayo = 90 calories
  • 1tbsp ketchup = 20 calories
  • 1tbsp vinaigrette = 45 calories
  • 1tbsp Ballymaloe Relish = 25 calories

FREE POURING OIL - this has to be one of the worst ones for added calories as you literally have no idea of how much oil you're using. You may think that's a tiny amount but oil is so calorie dense that even the smallest amount can have a decent amount of calories. Always always weigh/measure your fat sources like oils and nut butters as it's so easy to underestimate them.

  • 1tbsp coconut oil =120 calories
  • 7g butter (usual size of the little pats you get in restaurants) = 50 calories

DRINKS - another huge culprit for the added calories as often people don't think twice about drinks as they're more focused on the food so forget that a latte or Coke still has calories. Dropping liquid calories from your day is a great start to dropping some calories from your diet without changing much else. Simply switching to americanos with a drop of milk and sugar free syrup can save you a lot of calories and switching to diet soft drinks.

  • Tall caramel latte Starbucks = 200 calories
  • Tall skinny latte from Starbucks = 100 calories
  • 1 can of Coke = 140 calories

Bites, licks and tastes - these all still count!!! Just because it's from someone else's plate doesn't mean it doesn't count. I know a lot of parents are guilty of picking from their kids plates and this can lead to adding 100-200 calories or more per day without you even realizing. If you think about it each bite, lick or taste is anywhere from 20-50 calories so if you are doing this numerous times a day then this could be the reason you're not seeing results.

For Online Coaching enquiries click here.

Goal Setting - set goals and actually achieve them!

I start every morning by writing out my long term and short term goals along with daily action steps as to how I am going to get myself closer to reaching these goals. I write out the goals every day as an affirmation to myself that I will achieve them, in my mind I have already achieved them it is just a matter of them coming to fruition. I have no doubt in my mind that I will achieve them and that is because I can visualize myself having already achieved them. Writing down your goals EVERY SINGLE DAY makes you focus and remember what you are working towards in life, why you do what you do and it ultimately affects each choice you make. I highly recommend you do this even if it's just spending 5 minutes while you have your morning coffee. This 5 minutes will make your day so much more purposeful and productive - try it for a week and see.

There are 2 different types of goals:


OUTCOME GOALS - these are the main objectives that you hope to accomplish e.g. I want to lose 5% bodyfat in 6 weeks. You can't directly control the accomplishment of an outcome goal, it is the end result of actions you have taken to achieve that goal.


BEHVIOUR GOALS - these are the steps you have taken to accomplish your outcome goal. Using the same example as above some steps you might take would be to weight train 5 times a week for 6 weeks and to eat a certain number of calories everyday. You can directly control a behaviour goal, it is an action you choose to take (or not).

How should I set my goals?? S.M.A.R.T


SPECIFIC - they are specific actions you can take that will lead you in the direction of your purpose.
MEASURABLE - this allows you to judge your progress towards achieving them.
ACHIEVABLE - not so easy that they don't require effort, but not so hard that you regularly fail to reach them and become disheartened.
REALISTIC - they should fit into who you are as a person, what you stand for and what you are capable of.
TIMELY - a definitive timeframe and there should be markers along the way that you can measure whether you are progressing towards the goal.

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What does 20g protein look like?

Getting in enough protein is something a lot of people struggle with and it's mainly due to lack of education as to how much protein is really in certain foods. The recommended amount of protein per day for fat loss is around 0.8-1.2g per pound of bodyweight, this helps ensure you maintain muscle mass while also ensuring you are feeling full as protein has the highest satiety rate of all macro nutrients.

Many are confused as to what a "good" source of protein is, while you may be lead to believe that say nuts are a good source of protein you'd have to eat over 400 calories worth of them to get the same amount of protein as 99 calories of chicken breast so the "better" source of protein really depends on whether you have the extra calories to spare to have the nuts or not.

Here is a short list I compiled of what 20g protein looks like in terms of foods and the calories they have:

  • 90g raw turkey mince - 95 calories 
  • 25g whey protein powder - 98 calories
  • 90g raw chicken breast - 99 calories
  • 200g egg whites - 100 calories
  • 110g raw white fish - 100 calories
  • 200g 0% plain Greek yogurt - 112 calories
  • 100g raw 5% lean beef mince - 123 calories
  • 100g smoked salmon - 172 calories
  • 100g raw salmon fillet - 179 calories
  • 1 Fulfil protein bar - 190 calories 
  • 100g raw 15% fat beef mince - 196 calories
  • 3 large eggs - 270 calories
  • 270g cooked red lentils - 284 calories 
  • 290g red kidney beans - 338 calories 
  • 70g natural peanut butter - 413 calories

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My Favourite MyProtein Products

Hi everyone,

I thought I would share some of my absolute favourite MyProtein products with you guys as I'm always getting asking what I think of this product, that product, what the best flavours are etc so here it is all written down!

Flavour drops - these things are an absolute lifesaver when it comes to making things tasty. They go perfectly in oats, yogurt, coffee, shakes, and baking. My favourite flavours are white chocolate, toffee and maple!

Impact Whey and Impact Whey Isolate - you can't go wrong with a good protein powder, it is a great whey (geddit...haha) of getting some extra protein into your diet which has endless benefits such as building and maintaining lean muscle and hair and nail growth/strength. My favourite flavours are salted caramel, chocolate orange, sticky toffee pudding, cinnamon danish and vanilla. They now even sell samples on their site so you can try loads of flavours before committing to buying an entire bag. 

Vitamin D3 - this is an essential supplement for us Irish due to the serious lack of sunshine. It is important for your mental, physical and emotional wellbeing as it can reduce the symptoms of SAD, anxiety and depression. 

Peanut Butter - need I say more.... its 1kg of Peanut Butter for like €6

1/2 Gallon Water jug - this has been an amazing addition to my life - it helps me ensure I am drinking enough water throughout the day!

Protein Chocolate Advent Calendar - to say I am excited about this is an understatement, like absolute genius, now I don't have to feel guilty enjoying my advent chocolate everyday (not that I have ever felt guilty about this!!!)

MyProtein are have an unreal sale right now with upto 70% off the entire site and use the code BLACK for an additional 20% off. Click here to go straight to the website - or you can click on each of the products listed to be taken directly to that proudct. 

My Top Tips - How to Make it a LIFESTYLE and Not a DIET

This is a follow on post from my "Make it a Lifestyle not a Diet" post. If you haven't read that give it a read first before continuing on reading this post. Read it here.

MY 6 TOP TIPS TO MAKE IT A LIFESTYLE NOT A DIET

1. Portion Control – be more aware of the amount of foods you are eating, weigh out a typical portion of cereal, potatoes, rice and see for yourself the nutritional value. It may seem obvious that a larger portion has more calories but many people are unaware just how many more calories a large portion contains.

2. Don’t ignore your cravings – we all get them, there isn’t a person in world who doesn’t get them. I’m always craving chocolate but does that mean that I eat a whole bar of Dairy Milk everyday – no. But when the craving gets to be overwhelming I will give into it and have some chocolate. It may not be the healthiest food but I’m not going to ban it completely from my diet. Why you may ask – because then it will really be the only thing I want to eat and there will be too much focus on what I can’t eat rather than what I can. I say the same thing to clients when they ask can I eat this, can I eat that - there is NO LIST OF BANNED FOODS. If you restrict foods completely from your diet unless for genuine medical reasons – it will just take over your mind and become your sole focus. Focus on the delicious foods you are eating and do enjoy that give you the fuel for your workouts and help you to achieve your goals. Allow treat foods such as chocolate, ice cream, pizza, take aways etc. in moderation instead of bingeing on them in secret at night and hiding the packets from your partner, friends or family. Really enjoy them when you eat them and don't attach any guilt to them - they should be enjoyed and not an ounce of guilt should be felt. If there is guilt - there are still negative connotations attached to those foods which you need to change in your mindset, you need to know that it is ok to eat these foods in moderation and it is ok to enjoy them. 

 3. Think positive – If you are constantly dwelling on the foods you can’t eat then of course you’re going to be miserable and give up but if you focus on all the delicious healthy food that you are eating, then you are more likely to stick with the lifestyle change. There are no foods off limits, no restaurants off limits – there is always a healthy option available that will still be delicious and satisfying. For example if you’re going to a Chinese restaurant, instead of dwelling on the fact that you shouldn’t eat the spring rolls and deep fried sweet and sour chicken with fried rice, think instead of what you can eat – boiled/steamed rice with stir fried prawns/chicken and veggies. It is about making small adjustments and not totally cutting out foods or social situations.

 4. Keep a food diary – this is the best way of keeping an eye on how much you eat, what you eat and why you eat those foods and how they make you feel. People who keep food diaries are generally more conscious of the mistakes they make and so are able to make the changes necessary to correct those mistakes. Food diaries help you understand your eating patterns, both good and bad. If you realise you are constantly nibbling when you get home from work – identify this as a bad habit and you can then find a substitute for this bad habit. For example having a snack before you leave work, or planning that you will have a snack when you get home, eating your dinner a bit earlier and then having another snack before bed are all solutions for this bad habit.

 5. Eating planned meals and snacks – a big advantage of doing this is that you are less likely to feel starving and then nibble or pick between meals. When we are hungry we tend to just grab whatever is quick and available, which can lead to grabbing junk food. Keeping healthy foods within reach is important, keep healthy snacks such as nuts, seeds, and fruit in your car, your desk, handbag – wherever you feel you may be put in a situation whereby you could be tempted to reach for the junk food.

 6. Exercise – find whatever form of exercise you enjoy whether that is going for a walk with your dog, zumba, spinning, lifting weights, playing GAA – just make sure that you love it and enjoy it. If you enjoy something it will be much easier to stick with it as it won’t even feel like effort. Taking small steps to just increase your daily movement will help – take the stairs at work, get off the bus a stop earlier, or even just park further away when you’re doing your shopping. All the little things add up to. The key is to find something you can stick with for the long haul.

Make it a LIFESTYLE not a DIET if you want real success! Part 1

When it comes to fat loss, quick fix diets may sound more attractive than long-term strategies because they promote immediate results. The problem with diets is that the fast results are not sustainable long term. Diets don’t work, if you want to lose fat and keep it off you have to make a lifestyle change. Diets are temporary but lifestyle changes are for life. If you’re looking to lose a few pounds for a holiday or event, quick fixes may get you there for that specific event but once the event is over you will more than likely switch back to your old habits as you saw the dieting strategy as a temporary fix meaning the weight will creep back on and possibly adding even more weight on. However if you want to look and feel good year round you need to make a lifestyle change that will reflect that.

What does a lifestyle change look or feel like? How do you know you’ve made a change? Do you get some sort of magical wisdom when you “make the change”? Does this mean that you will finally stop craving chocolate and start loving broccoli?

A matter of perspective is the difference between a diet mentality and lifestyle mentality. Broccoli doesn't taste better than chocolate because you are in the right frame of mind but it can make the difference when it comes to achieving your goals, and keeping your goals in mind over the long term. If you think you’re going to fail at eating healthy then you will fail, simple as. If you want to make the change from a diet mentality to a lifestyle mentality you have to believe that you can do it.

Here are the main differences between diets and a lifestyle:

1. Diets are all about numbers – the number on the scales, the number of calories you eat, the number of calories you burn. These numbers and how well you stick to these numbers define your success during a diet.

Lifestyle changes are about you. It is about making your eating and physical activity match up to your real goals and desires. Success is defined by how you make these changes and how they make you feel.

2. Diets are temporary and once you reach a certain number on the scales you will magically be happy and it will solve all your problems - wrong! This is why not reaching a certain calorie target or going over on one day can be so distressing, it means you’ve messed it all up. Dieting can be hard but at least it is not permanent – this kind of attitude makes slipping back into old habits inevitable.

A lifestyle is just that - for LIFE - this means you need to focus on a number of different things rather than just the number on the scales or the calories you’ve burnt. This approach looks at why you have excess fat rather than just the fact that you have it. Having excess fat is usually the result of other problems and not the cause of the problems.

3. A diet involves a temporary change in eating patterns. You start to count, weigh and measure everything you eat, you stop eating certain foods based on the rules of the diet plan you are following and add in foods you don't even enjoy just because the plan tells you to. You think it will be the technique or tool that produces the results and not you. Diets can only change your appearance, they can't change what is inside you; it is your mindset and your emotions will remain the same, yet it is these that need to change in order for you to make a lifestyle change. You will assume that once you reach your goal weight you will not need to eat this way any more – you will go back to your previous way of eating and things will just go back to “normal” meaning so does you weight, it starts to gradually creep back up to what it was before with maybe even more weight put on. All the problems you hoped losing the weight would solve are now back and still there.

Lifestyle changes involve both an internal and external change. It involves changing your relationship with food, nutrition and exercise. The problem isn’t what you eat or how much of it you it, but it is how and why you eat this food. What really needs to change is the pattern of eating mindlessly and impulsively without even realising, and using food to manage stress, emotions and to distract yourself from your thoughts. You need to learn to look after yourself both in body and in mind so that you don’t feel the need to eat to fill your emotions, and solve your problems with food.

This doesn’t mean that you don’t need to control what you eat or how much you eat – these things are still vital but the real issue is fitting these into your life and your goals. The key to any lifestyle change is to feel satisfied and happy with yourself and that you can take responsibility for your own happiness and what you can control.

If you focus too specifically on the numbers or what you see in the mirror you are letting your happiness depend on these things and often you can’t control these things. This just sets you up for a lifetime of being worried, stressed and uncomfortable and you will more than likely have problems with emotional eating in the future. Learning to be happy with the body you have and the body you are working for is important, learning to love yourself is a big part in making a lifestyle change.

If you often find yourself losing motivation or feeling like you can’t do any more to control your behaviour, it is most likely because you are counting on the tools to do the work for you. Only you can change your attitude and perspective to match your reality. 

Part 2 COMING SOON!

Struggling to lose fat???

Hey everyone,

I quickly broached this topic over on my Facebook and Instagram recently and I wanted to delve more into it. A lot of people say they are struggling to lose fat and say they are hitting their calories and macros to a tee, but are they really?? There are a lot of foods out there that are so calorie dense that even just a small amount over what you are logging can put you off course.

The difference between 15g and 25g of nut butter is roughly 64 cals cals 1g carb, 6g fat and 2 g protein but if you are having this every day for a week that is 448 calories more than you thought you were consuming which can really impede your progress. I know the 64 calories may not seem like a lot on one day but when you add it up over the course of a week it really is.

The actual difference to the naked eye of 15g and 25g of nut butter is minimal so you really do need to be measuring it with a food scales and not just guessing a tablespoon or teaspoon - you are much more likely to go overboard this way than if measuring it to the gram. The same goes for other fat sources such as nuts, seeds and oils.  I've found the easiest way to measure nut butters and oils is to place the jar on the food scales and zero it out and then remove your 15g from the jar so that it is 100% accurate. 

Another thing people do that could be really stopping them from losing fat is free pouring oil into a pan - they may think"oh but that's only a tiny amount" when in fact its 120 calories worth of oil!!! Always measure your oil or do what I did and invest in these re-fillable spray bottles from Lidl for €4.99 so you really are only using a tiny amount of oil when cooking or dressing a salad.

I personally find using oils to be a bit of a waste of my fat macros as they are not filling or satisfying in any way. I for one prefer to eat foods that will satisfy me so I would rather eat nut butters instead of cooking with a load of oil. The other thing you could do instead of using oil is to invest in a good non-stick frying pan - I have 2 from Ikea that are the best, I don't ever use oil when I'm making protein pancakes on them and they come out perfectly and don't stick! A very good investment in my opinion.

Til next time lovelies xxx

 

7 Tips to Increase your Protein Intake

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Hey everyone,

I get asked a lot by clients and followers (not sure I like that word... maybe lets call you guys friends instead) how do I eat so much protein and how can I increase my protein intake? Well here are my few tips on how to easily increase your protein intake without drinking 5 protein shakes a day!

1. Double your meat portions at main meals. ie. have two chicken breasts instead of one, have two eggs instead of one. 

2. Add extra egg whites to your whole eggs when making omelettes and scrambled eggs. 100g egg whites contains 10g protein.

3. Greek yogurt will be your new best friend - adding it to smoothies and shakes can really increase your protein intake. 100g of Greek yogurt has 10g protein so having a 200g bowl of yogurt with some berries as a snack will give you 20g protein!

4. Try and get a good amount of protein in at the beginning of the day with something like eggs, turkey sausages, turkey bacon, smoked salmon, or ham. 

5. Swap your carb heavy snacks for protein filled snacks such as slices of chicken or ham wrapped up with some light cream cheese. 

6. If you find buying meat expensive - shop in butcher factory stores such as Kerrigan's or the Dublin Meat Company and buy in bulk and freeze. You can get 30 chicken fillets for €30, and 20 eggs for €4 these days! Don't tell me protein is too expensive - I don't accept that excuse, just shop smart and shop where the deals are. You may not be eating fillet steak every night but you can certainly still eat some good quality protein sources while on a budget. 

7. Plan ahead, plan your meals so you can get a rough idea of the amount of protein per meal and then you can see if you need to increase certain things by maybe adding a little more chicken to your dinner or adding some extra egg whites to your breakfast.

Hope all these small tips help you in increasing your protein intake!

Georgia xxx