Introduction
I recently visited my first nutrition-focused smoothie shop. I was drawn in by the branding, stating that each smoothie was 200 calories and 24g protein. A variety of flavors were offered, including peanut butter and chocolate.
To my surprise, the drinks followed a 3-step process: a shot of Aloe for digestion, a 16 oz iced tea sweetened with Stevia and containing caffeine, and finally, the protein-packed smoothie with additional boosters available.
The total price was $9, which, considering what you get, wasn’t too bad! Initially, I was like mmmm, not too bad! However, as I kept drinking, the aftertaste of the protein powder and the added sweeteners, became overwhelming.
Eventually, I found myself with 2 beverages barely touched and no desire to keep drinking. This experience made me think about how people get enough protein in a day and how it doesn’t need to be this complicated.
Adding protein to the diet can be relatively simple! Most of us are likely getting more protein than we think we are. Protein is in more foods than we think, including fruits and vegetables.
How much protein do I need?
A simple calculation for basic protein needs is to take your body weight in pounds and divide it by half. For example, somebody weighing 160 pounds would need 80g of protein per day.
This amount may vary based on factors such as wounds, disease, and activity level, with an average person needing 60-80g/day.
Easy Ways To Eat Protein
Meat
Meat is considered to be a “complete protein” because it contains all of the essential amino acids. Ounce per ounce, it contains the most protein compared to any food! For reference, 3 oz is the size of the palm of your hand!
- Chicken: 3.5 oz has 31 g
- Turkey: 3.5 oz has 20 g
- Beef: 3.5 oz has 27 g
- Pork: 3.5 oz has 30 g
- Salmon: 3.5 oz has 25 g
- Shrimp: 3.5 oz has 24 g
Dairy
Here are some ways to get protein from dairy products.
- Yogurt: Standard Greek yogurt provides 12-15 g of protein per ½ cup while non-Greek yogurt averages 5-8 g per serving. Try swapping mayo or sour cream for Greek yogurt on your sandwiches, baked potato, soup, etc
- Cottage Cheese: ½ cup of cottage cheese offers 12-20g of protein. Try adding fresh fruit to it. Note that cottage cheese can be high in sodium so purchase low-salt cottage cheese if needed.
- Milk: 1 cup of milk offers 8-12 g of protein. Don’t like the flavor of milk? Add a little flavoring by using cocoa powder. If you prefer dairy alternatives, try to find ones that are fortified with calcium and have 5 or more grams of protein per cup
Powdered Peanut Butter
Powdered peanut butter is a great way to enjoy peanut butter because it is lower in calories and higher in protein.
Mix it into desserts, yogurt, smoothies, etc. You can use it as peanut butter and eat MORE!
Protein powder
Protein powder, like peanut butter, can easily be added to foods to provide more protein. It doesn’t have to just go in smoothies! I recommend the brand Orgain. Try adding it to:
- Cakes/Brownies/Cookies: 1 scoop will provide that brownie with 20g protein and a rich flavor of your choice.
- Oatmeal
- Pancake and Waffle mix: High protein waffle/pancake mixes are trendy and very expensive. Adding your own protein powder will likely give you more protein than the box will and save you a lot of money.
- Cream sauces or dips
- Frosting?! Yes, I said it, high protein frosting.
Vegetables
According to the USDA, the top cooked veggies high in protein include:
- Edamame: 18 g per cup
- Green peas: 8.5 g per cup
- Brussels sprouts: 5.6 g per cup
- Yellow sweet corn: 4.68 g per 1 large ear
- Potatoes: 4.55 g per 1 medium potato
- Asparagus: 4.3 g per cup
- Broccoli: 4.3 g per cup
- Avocado: 4 g per cup
Beans and legumes are a great non-meat sources of protein. Add them to bowls, fajitas, salads, etc
Quick On-The-Go Ideas
Frozen meals have many options that are high in protein. Most will provide 20-40 g for under $4.00 and taste good too!
Whatever you are craving, there is likely a high-protein variety.
Examples include:
🥔 Quest protein chips
🍫 Protein bars
🍦 Protein ice cream
🥣 Protein granola (The chocolate peanut butter protein granola at Trader Joe’s is soooo good)
🍿 Protein popcorn
🥕 Hummus: enjoy with pita chips, whole grain crackers, carrots, celery, etc!
🍝 Chickpea or high-protein pasta. I prefer them over regular pasta because they also have more fiber!
Conclusion
At the end of the day, there is nothing wrong with getting your protein in a smoothie, I enjoy these as well! But getting most of your protein from food will be cheaper, more sustainable, and healthier. What are some of your favorite ways to add protein to your diet?
Let me know in the comments!