Protein Powder Alternatives: 10 Simple Choices
Protein Powder Alternatives
This article will discuss ten protein powder alternatives that make hitting your daily protein goal simpler.
To qualify for the list, the alternatives for protein shakes must meet the following criteria:
They're convenient
You do not personally have to cook them
They're a good source of protein
This criteria was specifically chosen for each protein shake alternative because they match what protein powder is known for.
So, with that, let's dive into the "Protein Powder Alternatives: 10 Simple Choices" article, starting with why protein is crucial.
Why Protein is Important: Substitute Protein Powder
The essential role of protein in nutrition has been understood for decades. One example is can be traced back to World War II when the U.S. emphasised "protective foods" like milk, eggs, and meat to boost civilian and military health. Today, we know that protein's benefits extend beyond the battlefield to everyday health. It's not just for bodybuilders or athletes; protein is crucial for everyone, helping repair tissues, regulate hormones, and support overall well-being. So, these alternatives for protein shakes can be particularly beneficial.
Protein also plays a crucial role in weight management by helping with fullness and preserving muscle mass, even in a calorie deficit. Whether your diet includes meat, seafood, or plant-based sources like beans and lentils, achieving your daily protein is doable and delicious, making the protein powder alternatives below an excellent choice.
Here are two simple ways to determine your protein needs:
Aim for about 0.7 to 1 gram per pound of body weight. For instance, if you weigh 180lbs, target at least 126 grams of protein.
If you have a significant amount of body fat to lose, target 0.7 to 1 gram per pound of your goal body weight instead.
I suggest starting with whichever approach you feel you can be most realistically consistent with. Aiming for a protein "minimum" rather than an exact number is also wise. So, if you exceed your daily protein target with the alternative for protein powder sources, that's a bonus!
Next up, we address the myth that protein powder can be harmful.
Protein Shake Substitute for the Right Reasons
I'm aware you're reading this "Protein Powder Alternatives: 10 Simple Choices" article because you're seeking a protein shake alternative. However, it's crucial your decision to find an alternative for protein powder stems from a place of factuality—such as intolerances, allergies, or even a personal challenge—and not myths.
I bring this up because certain bubbles within the nutrition space online incorrectly claim protein powder is bad for you because it's not "real food" and is "full of rubbish", leading you to believe you must substitute protein powder.
Having subscribed to Alan Aragon's (the GOAT nutritionist) Research Review group since 2021, and after reading several of his breakdowns on protein powder, predominantly whey protein, understand the following:
Whey protein powder is derived from cows, specifically from the cheese-making process. It's what's left over.
According to the Merriam-Webster definition of food, it's "Material consisting essentially of protein, carbohydrate, and fat used in the body of an organism to sustain growth, repair, and vital processes and to furnish energy." Whey protein easily fits this category, meaning it is "real food."
Whey protein is not an inferior protein source. Its quality is extremely high, right up there with eggs, chicken, and steak.
Therefore, while whey protein is indeed processed, its high nutritional value contradict the myth that it is merely "processed rubbish."
This isn’t to say you should rely on 100% on protein powders either–highlighting the importance of considering a protein shake substitute as a viable option, especially if you’re looking to diversify your protein sources or manage specific dietary needs.
With these myths now debunked, let's discuss protein powder alternatives.
Substitute Protein Powder: 10 Foods
The list of ten foods starts with dairy options, moves on to simple, well-known snacks, and ends with various types of seafood and meat that might appeal to you.
Foods suggested below in the protein powder alternatives list must have met the following criteria: They're convenient, you do not have to cook them, and they're a good protein source.
I'll then explain why each food is convenient, the amount of calories and protein per 100g, and potential drawbacks, if any.
Greek Yoghurt
Greek yoghurt is an excellent alternative for protein powder due to its convenience. You do not have to worry about preparing it aside from putting it in the bowl. One of my favourite parts about it is that it's very flexible, so you can mix and match it with many foods, such as blueberries, strawberries, kiwi, honey, chia seeds, oats, protein powder, almonds, granola, and more. At 59 calories and 10g of protein per 100g, it's a lovely addition.
If I were to include a drawback with this option, it would probably be the time it takes to put together the ingredients for the meal–which, to be fair, isn't very long.
Skyr Yoghurt
When living in England, I was pleasantly surprised at how good Skyr yoghurt tasted—which can be rare for snacks high in protein. Like Greek yoghurt, the foods you can add or take away when eating Skyr yoghurt are highly flexible. I even find that, depending on if you get the right flavour, it can be a tasty snack on its own—and at 63 calories and 12g of protein per 100g, it's an effortless protein shake alternative for your day.
Chocolate Milk
Truth be told, chocolate milk is the least efficient protein shake alternative on this list—and I'm using the term "protein shake alternative" extremely loosely here. However, it's included mainly because of its unmatched convenience compared to everything else on this list.
Chocolate milk pre- and post-workout is also a great option because it contains some protein and the immediate sugars your body needs. Overall, it has about 3.2g of protein and 83 calories per 100ml, which makes it a smart option if you're looking to keep calories up—I wouldn't suggest it in a calorie deficit.
My 1-2-1 online fitness member, Matt, also started to include chocolate milk. For context, Matt is from the north of England, a busy manager at his job, and an avid Everton FC supporter—and he came to me looking to pack on some muscle. Fast-forward a few months, and we got his calories up high, to around the mid-3000s, and one helpful addition to achieving that goal was chocolate milk.
Boiled Eggs
I know I mentioned that this list would comprise foods you don't need to cook or prepare, and that's still the case here—because many countries worldwide are now selling ready-to-eat boiled eggs in their supermarkets. I frequently saw this while living in Japan, and it seems England is also starting to follow suit. So, if you're looking for a convenient protein shake alternative to help boost your protein intake in just a few bites, consider grabbing a ready-to-eat boiled egg.
The downside is that it's nowhere near as protein-dense as protein powder. However, the protein it does contain is of the finest quality. You can expect about 12.6g of protein and 144 calories from 100g of eggs.
Protein Bars
I was on the fence about including protein bars as an option because if you're searching for protein powder alternatives, you might also be looking for protein bar alternatives. However, assuming you're okay with protein bars, they could certainly be considered, as they offer unmatched convenience and can serve as effective protein shake alternatives.
The amount of protein and calories in protein bars varies significantly across the thousands of brands available. A helpful guideline when selecting a protein bar is aiming for about 1g of protein for every 10 calories. Thus, a protein bar with 200 calories should ideally contain about 20g of protein, aligning with the efficiency of a good protein shake alternative.
For those interested, here are a few personal favourite protein bars:
These selections are based on flavour preferences and their strong protein content, making them a practical substitute for protein powder. While I offer discount referral codes for these products, which you can access by clicking on each option, my recommendations remain unbiased and independent of sponsorships–as I do not have any–ensuring they are genuinely geared towards your nutritional benefits.
Canned Tuna
Canned tuna can also be a great alternative for protein powder. Like Greek yoghurt, it's a straightforward protein addition to dishes that you can mix and match with various ingredients. It's also an incredibly lean source of protein, offering 23.8g of protein and 128 calories per 100g.
It's not an option I'll personally have often. Still, my wife loves it and suggests adding hard-boiled eggs, mayonnaise, capers, olive oil, celery, grapes, lettuce, and tomatoes. It's a versatile protein shake alternative that can adapt to many tastes and dietary preferences.
Deli Ham
Deli ham isn't something I'll have too often, either. However, every once in a while, I might pop it into a sandwich. It's a welcome addition at 100 calories and 17g of protein per 100g, making it another easy way to boost protein intake. Adding eggs and cheese for additional protein, lettuce and tomatoes for the vegetables, and bread for carbohydrates gives you a well-balanced sandwich that's easy to eat and, protein-wise, serves as a practical protein shake substitute.
If I were to note a drawback with this option, it would solely be the time it takes to prepare the sandwich.
Cooked Shrimp
I have no idea if this is a "thing" in the country you live in, but in Portugal, I can pop down the road to most supermarkets and buy a box of cooked shrimp ready to eat. So, just in case it's an option for you, I'm including it here, especially since it has 22g of protein and 120 calories per 100g, making it a lean protein shake alternative.
Of course, the downside is that it's a little messy to eat with the need to constantly peel the shells, making it less convenient than a protein shake substitute—and perhaps impractical to have if you're outside and on the go. However, this could be a great option if you're not fussed.
Rotisserie Chicken
Another great option, perhaps one of my favourites on this list, is rotisserie chicken, available in many countries worldwide. These often go for a reasonable price, and the best part is that they're ready to eat with a phenomenal amount of protein. It's tough to give specifics on the nutritional value, considering it'll depend on which part of the chicken you eat, but regardless, it's still an excellent alternative for protein powder—with the chicken breast being the leanest part, although simultaneously perhaps the most "boring" to eat.
Similar to the cooked shrimp, potential drawbacks include being impractical to eat if you're up and on the go and a little messy, too—which is why a few of the other protein shakes alternatives might be a more popular option as they tackle those issues.
Chicken Wings
Considering the rotisserie chicken was already mentioned, I was on the fence about including chicken wings. However, chicken wings are popular enough to buy and eat on their own, so they merit a mention as a protein shake alternative. One major pro is that you can typically get about 30.5g of protein at 203 calories, making them a solid protein source. Of course, the nutritional value largely depends on how they've been prepared, whether fried or grilled, etc.
Unlike rotisserie chicken, chicken wings can be a great snack option. However, unless you have a moment to sit down, they might also be a tad inconvenient to eat if you're on the go, reinforcing the convenience of a few of the other protein shake substitutes previously mentioned for busy lifestyles.
Overall, I hope you found some of the ten protein powder alternatives useful.
With that all said, now that you're aware of potential alternative for protein powder options, let's discuss tactics for boosting your protein intake throughout the day.
Note:
If you'd like to grab my free "Protein Cheat Sheet", in which I've categorised over 100 protein sources from the most to the least efficient among seafood, meats, dairy, beans, nuts, and other common protein powder alternatives whilst prioritising whole foods, then click here.
Protein Shake Alternative: Protein Boosting Tips
First, I want to mention that many people struggle with protein intake once they start tracking and being conscious of it for the first time–this is normal. You need to go through a phase of not totally knowing what you're doing before you become efficient and better–whether it's playing the piano, trying a new video game or eating more daily protein–but give it enough time and practise, it eventually gets much easier.
So, with that said, if you're looking to increase your protein effortlessly, here are a few protein shake alternative tactics to consider:
Double your current protein portion sizes.
Aim for at least 30g of protein at breakfast to frontload your protein intake. This will help prevent you from consistently feeling like you're playing catch-up throughout the day.
Keep readily available protein powder alternatives within reach, especially within the home.
Consider protein supplements for convenience–although ideally, only opt for these if you're struggling within the day.
Have a protein source with every meal, ideally a minimum of 25g.
If your goal is fat loss, opt for leaner alternatives for protein shakes. This will help you stay in a calorie deficit.
Protein Powder Alternatives: Conclusion
Overall, I hope you found this article, "Protein Powder Alternatives: 10 Simple Choices," informative and helpful.
If you enjoyed it and want to stay in touch, consider signing up for my email list. It's free, and I send emails once or twice a week discussing similar topics that will help you on your fitness journey.
Speak soon,
Leo
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