What can I use instead of protein powder?

Protein powder can easily be substituted by a large number of foods that can taste even better when blended together. Greek yogurt or cottage cheese can be blended into high protein smoothies with whichever fruits you seem fit. Moreover, cooking whole oatmeal or adding eggs to extra meals might give you that protein edge you are looking for.

How to make high protein smoothies without protein powder

Regardless of whether it’s because you don’t like the taste of protein powder or you are avoiding it for another reason, do not worry because smoothies are the solution to increasing your protein consumption through drinks.

Blend ¾ cup of cottage cheese or Greek yogurt with some vanilla and fruit, combined with either water or milk (any type of milk will do). Your smoothie will taste best with berries or bananas, but all kinds of fruits can be added to give it a pleasant taste.

If the ingredients are cold, great. If not, you can always add a couple of ice cubes to cool your drink if it’s during a hot summer day.

A good example for a smoothie is the banana, oatmeal and peanut butter smoothie. It gives you around 15 grams of protein, depending on the size, healthy carbs and fats to start your day with a bang and a lot of vitamins. You need 1 medium-size banana, half a cup of milk of your choosing, a handful of oats and a tablespoon of peanut butter.

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Other ways to boost protein intake without protein powder

Consider cooking savory oatmeal and adding a few eggs to it. A cup of milk contains on average 10 grams of protein. If you combine it with half a cup of oatmeal and some peanut butter you’ll get a meal containing almost twice as much protein as a protein shake would.

Sprinkle sunflower seeds or hemp seeds into some of your meals as they are both very high in protein and healthy fats. On average, 3 tablespoons of hemp seeds bring between 8 to 10 grams of protein to the table.

Chicken breasts and canned tuna are both cheap and very high-in-protein alternatives. Try adding them to your salads or side meals even. Moreover, tuna even brings essential omega 3 fatty acids along with its portion of protein. Just remember, tuna can pose dangerous side effects when consumed in larger quantities due to the high amounts of mercury.

More about protein powder

Do you really need protein powder?

If you are not reaching your daily protein intake target by a bit, drinking a protein shake is recommended. Otherwise, it is just a supplement and is not needed for a healthy balanced diet. There are plenty of protein-rich foods to choose from ranging from meats to vegan solutions like tofu.

Is protein powder a waste of money or not?

Consuming huge amounts of protein is a waste of money since there is only so much your body can take at a time. Meals should not contain more than 30-40 grams of protein. Even 20 grams is enough to fuel your body per meal.

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Does eating too much protein worsen your stomach?

Eating too much protein can put stress on your digestive system and force you to visit the restroom more often. It can also make you feel heavier and bloated most of the time. Consuming more than 30% of your daily calorie intake from protein is not advised.


We all need protein to increases muscle mass and strength. We all need muscles. I have always found molecular biology, biochemistry, and genetics interesting, and I really want to understand how nutrients affect us.

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