Without the Powders!
Protein powder not your thing? No big deal. There are plenty of ways to continue to introduce more protein in your diet without the powders and without feeling like you’re constantly only eating meat.
WHY PROTEIN?
The magical macronutrient. Not only does protein play a critical role with how we carry oxygen throughout our body in our blood or aid in fueling our energy, it also assists in the creation of antibodies that can help our body to fight off illness. Protein can also help to sustain hunger, keeping us from over snacking.
The issue is, what most people don’t realize is that they actually consume far less protein than they believe they do. Whether you are a meat-eater or vegan, there are plenty of ways to up your protein intake without the need of a powder if that’s not your style.
Listed below are 5 snacks that can help you reach your daily protein goal!
- Greek Yogurt
Lower in sugar than regular yogurts, Greek Yogurt is a bit more tart in taste. In addition to protein, it also contains many other nutrients that are beneficial for overall health. This includes: calcium, probiotics, iodine and vitamin B-12.
Greek Yogurt is easily obtainable from any grocery store and can even be purchased in flavors from different brands in individual serving cups. Or go to the larger tub and make your own personal serving. Add local honey, different fruits or even peanut butter and/or chocolate to give your yogurt an extra sweet kick you’ll love! - Legumes and Beans
These little guys have been called the “superheroes” of a plant-based, whole food diet seeing as they are chucked full of protein.
Some of our top picks include: lentils, soy beans, edamame, black beans, chickpeas and navy beans! While there are an abundance of beans and legumes that still fall in the higher protein category, we encourage you to try a variety of beans and see which you prefer!
Beans and legumes can be used for many recipes like crockpot chili and soup or used for sides like Mediterranean bean salad or hummus. See, beans don’t have to be boring! - Chips
Yes we said CHIPS! Companies are finally getting on board with healthier options and chips is a newly tapped market. Whether you love to add crunch to your meals and snacks, or just grab a handful just because we’re sharing our favorite protein chip finds here!
Quest Nutrition: Low fat, low carb and high protein (around 19 grams per bag), these chips are one of the highest rated and better tasting protein chips around. With up to 6 different flavors, you’re sure to find one that fits your style.
Popcorners Flex Protein Chips: coming in at 10 grams of protein per serving, these chips can be purchased in individual or shareable bags. Coming in with three flavors (BBQ, buffalo, and cheddar & sour cream), they’re also gluten free and non-gmo.
iWon Organics Protein Stix/Puffs: Organic and made with green peas, yellow peas, navy beans and brown rice these crunchy snacks take you back to your cheese puff eating kid days but with more health benefits. With a whopping eight different flavor options and 7-10 grams of protein per serving, this snack option is also gluten free, soy free, non-gmo, and has vegan options as a plant based protein. - Nuts
Nuts are known to be a good source of healthy fats and fiber, but it’s often overlooked that some can be a great source of added protein, especially when snacking. Being heart-healthy snacks, having about a one ounce handful of nuts can contribute to up to 18% of your percent Daily Value in protein.
Nuts and seeds to try that contain higher protein levels include: almonds, pumpkin seeds, pistachios, peanuts, almonds, sunflower seeds, flax seeds, cashews, and more! - Water
That’s right, water can even have protein in it! All the benefits of being able to drink protein without it being a shake to fuel a healthy lifestyle on-the-go is an option! The below protein water options can be used as a workout drink or even a quick fix for a snack when you’ve hit your afternoon wall. Protein water is a delicious way to get a boost of energy while also staying hydrated, whenever and wherever you need it! Protein water is perfect for any age, whether you’re looking to aid in your daily routine or are recovering from an illness, surgery or have a diet restriction, this water is a great option.
Protein2o: Being a low calorie option with the most flavor options of its competitors, Protein2o continues to raise the stakes on how protein water should be. P2o contains 1 gram or less of sugar and anywhere from 10-20 grams of protein per bottle.
Bipro Protein Water: With 3 flavor options, this water has 20 grams of protein per bottle. Sweetened with stevia, this water markets itself as NSF Sport Certified and gluten free.
Premier Protein Water: With two flavor options, Premier Protein water contains 20 grams protein per bottle with zero sugar and fat.
Protein isn’t just a good nutrient for nourishment, it’s an essential one that aids in recovery and helping our body to build and maintain muscle. We hope the above options have opened your mind up for how to implement more protein to your diet in an innovative way. Protein-rich foods, and drinks, don’t have to be consumed in a powder form or even in meat if you don’t want to. At the end of the day it’s up to you, so be creative!
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