The video is about easy ways to add 100 grams of protein to your daily diet.

The speaker says it is difficult to get enough protein even though it's essential for building muscle and improving body composition. Protein is less abundant than carbs and fats, and processed foods are generally high in carbs and fats and low in protein.

The speaker recommends several foods that are easy to incorporate into your diet to up your protein intake. Here are some of the options mentioned in the video:
* Egg whites: easy to cook and a good source of protein with minimal carbs and fats
* Canned fish: convenient and easy to take with you anywhere
* Protein powder: a versatile option that can be added to many foods and drinks
* Beef jerky: a good source of protein and fat-free snack
* Rotisserie chicken: a good source of protein, already cooked and easy to find
* Deli meat: opt for nitrate and nitrite free options
* Protein bars: good for adding protein on the go, but watch out for high sugar content
* Hard-boiled eggs: a portable and easy to eat source of protein
* Cottage cheese: a good source of protein that can be eaten plain or incorporated into recipes
* Sardines: a good source of protein and healthy fats, but has a strong fishy odor