A quick and convenient way to increase protein consumption without taking the time to plan and cook a full meal or snack, protein powder is among the most frequently used supplements. Protein powders are excellent for maximizing your protein intake because they often have low fat and carbohydrate content. However, some people might prefer getting their protein from food over a supplement.
4 Alternatives to Protein Powder
In an exclusive interaction with OnlyMyHealth, the editorial team Claire Muszalski, Expert at Myprotein India shared his top four protein powder substitutes and alternatives. Here is what she shared with us.
A traditional approach to consume protein during or in between meals is with eggs. A large egg has 6 grams of protein, while egg whites have 3.6 g (and have no fat or cholesterol). Making eggs in the morning (or lunch or dinner) is a simple, quick, and inexpensive way to get protein, and hard boiled eggs are portable.
2. Protein Packed Smoothie
Smoothies are fantastic options that you can personalize as snacks or meal replacements either before or after a workout. Greek yogurt or cottage cheese can be added to smoothies in place of protein powder, along with frozen fruits and vegetables, milk, water, or juice.
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If you’re aiming to substitute an entire meal, nuts and chia seeds provide additional protein and some good fats. Greek yogurt has 10g of protein in 100g, compared to 11g in 100g of cottage cheese.
3. Peanut Butter
All-Natural Peanut Butter is made entirely of peanuts and is a natural source of plant-based protein. To enhance your protein consumption and keep you satiated, peanut butter is a fantastic complement to any meal or snack when combined with healthy fats. Peanut butter has 30g of protein per 100g.
Oats naturally provide a lot of fiber and protein (16.9g per 100g), but combining them with other protein sources can significantly boost your daily protein intake. For more protein, you can add Greek yogurt, cottage cheese, chia seeds, or milk to your overnight oats. You can even incorporate egg whites into your porridge while it cooks.
In conclusion, there are various other ways to meet your protein objectives besides protein shakes. There are several whole-food protein powder options that you may use in your meals and snacks to meet your protein needs, whether you eat meat or are searching for vegan sources of protein.