13 Foods That are Better for You Than a Protein Shake, According to Dietitians
If you’re trying to increase your protein intake, protein shakes are an easy and convenient way to do so. They are available in many styles and flavours and can be animal-based or plant-based.
However, as stated by Collin Popp, Ph.D., dietitian and professor at the NYU Grossman School of Medicine, on TODAY.com, no matter how you look at it, protein powders are ultra processed. That means the whole food ingredients are significantly altered during manufacturing before sweeteners, emulsifiers and industrial ingredients are added. “You’re purifying the protein so you don’t get the same vitamins and minerals as you would a whole meal,” says Popp.
As the protein craze grows, dietitians caution against relying too heavily on these highly processed drinks.
Kristen Smith, dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com, overusing protein shakes can result in nutrient gaps and lead to digestive discomfort for many. This doesn’t mean the shakes can’t be part of a healthy diet, Popp adds, but they shouldn’t be your main source of protein.
Benefits of getting protein from foods
You’ll find high-quality protein in many animal and plant foods. “Whole foods also supply vitamins, minerals, fibre, and healthy fats that shakes may not consistently provide,” says Smith.
“Getting protein from foods offers better nutrient absorption due to fibre slowing digestion and stabilising blood sugar,” says Smith. This also promotes satiety and supports gut health.
Whole foods contain a more diverse mix of vitamins, minerals, and antioxidants, Smith adds. These all work together to provide health benefits, including boosting energy, and supporting muscle function and recovery.
How much protein do you need?
“There isn’t a one-size-fits-all answer for daily protein needs,” says Smith. Previously, the minimum recommended daily allowance for protein for adults was 0.8–1 gram of protein per kilogram of bodyweight per day. The new 2026-2030 U.S. Dietary Guidelines recommend getting 1.2–1.6 grams of protein per kilogram of body weight per day. If you’re 70kgs, that’s about 84–112 grams of protein daily.
People who engage in regular exercise should eat more protein to support muscle repair. Active adults need about 1.4-2 grams of protein per kilogram of body weight.
All that protein math breaks down to about 20-40 grams of protein per meal.
Foods to eat instead of a protein shake
There are plenty of food alternatives to protein shakes that can help you meet your daily needs and overall health. Even if you still drink protein shakes, it’s important to make sure the foundation of your diet is whole foods, says Popp. “Protein shakes are not a meal replacement. I recommend protein shakes when people are having a really tough time meeting their protein needs (through food),” he adds.
Here are 13 high-protein foods to eat instead of drinking a protein shake:
Chicken breast
The chicken breast is one of the healthiest, highest-protein meats you can eat.
85g of cooked chicken breast contains 27g of protein. It also provides vitamin B6, which supports a healthy metabolism, and phosphorus.
Salmon
Salmon is rich in both protein and heart-healthy fats, a nutrient many protein powders lack.
85g of cooked wild salmon has 23 grams of protein. Salmon is a rich source of omega-3 fatty acids, which support heart and joint health, as well as vitamin D for strong bones.
Lean beef
If you’re a fan of red meat, lean cuts of beef are a smart, healthy protein option.
85g of sirloin steak has 25 grams of protein. Beef is a complete protein and a rich source of creatine, an energy source that aids with performance, and heme iron.
Tuna
Canned tuna is a cheap and versatile protein powerhouse.
One small can of tuna contains about 15-22g of protein. Tuna also provides selenium, B vitamins and is a powerful antioxidant.
Cottage cheese
Cottage cheese packs an impressive amount of protein and other beneficial nutrients.
One cup of cottage cheese provides about 24 grams of protein. It’s a good source of calcium and gut-healthy probiotics. Enjoy cottage cheese with fruit or blend it with eggs for a protein-packed breakfast.
Tempeh
Tempeh, made from fermented soybeans pressed into a block, is an excellent plant-based protein option.
100g of cooked tempeh has 20g of protein. Tempeh is also a great source of leucine, an amino acid which supports muscle building.
Greek yogurt
Greek yogurt is a favourite healthy protein-packed snack Smith and Popp keep stocked.
A 160g container of plain, Greek yogurt has 16 grams of protein. Greek yogurt is packed with calcium and probiotics that support gut health. Top it with fruit, blend it into smoothies or use it as a high-protein sour cream substitute.
Tofu
Tofu is another popular protein-rich meat alternative made from fermented soybeans.
100 grams of firm tofu has around 13 grams of protein. Due to its texture and mild flavour, it’s incredibly versatile — you can even substitute blended tofu for protein powder in smoothies.
Lentils
When it comes to high-protein plants, lentils are one of the healthiest, most affordable options.
A half-cup of boiled lentils has nearly 10 grams of protein. Lentils are also rich in complex carbohydrates and gut-healthy fibre, which provide lasting energy to fuel workouts. Plus, they’re a good source of folate, iron and potassium.
Eggs
Eggs are a nutrition superstar. In addition to protein, they’re a great source of essential vitamins, minerals and antioxidants.
A hard-boiled egg has about 6-7g of protein. Eggs have essential amino acids for muscle growth and fats to keep you feeling full. Plus, they provide vitamin D, choline and antioxidants that support eye health.
Edamame
Edamame tops the chart of beans with the most protein. Technically immature soybeans, edamame contains all nine essential amino acids.
A half-cup of boiled edamame has 9 grams of protein. Edamame is rich in fibre, which aids with blood sugar control, and it’s a good source of vitamins C and K. Roast edamame for a crunchy, portable snack.
Black beans
Black beans are another nutrient-rich bean that can boost your protein intake.
A half-cup of canned black beans has about 8 grams of protein. In addition to protein, black beans provide fibre, antioxidants and plant-based iron, which supports healthy energy levels. Add black beans to savory dishes or blend them into brownies for a high-protein dessert.
This article was originally published on TODAY.com 13 foods that are better for you than a protein shake, according to dietitians
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