Easy Ways to Sneak Protein Into
Every Meal and Drink

Easy Ways to Sneak Protein Into Every Meal and Drink

People have a high likelihood to opt for a protein powder to get the desired amounts of protein in their daily nutrition. Though it is a great option to get the energy boost, it is not the only way to squeeze in protein in your meals. There are some simple hacks in daily life using which you can get the desired protein without any supplements. Keep reading to know them now –

1. Snack on roasted chickpeas instead of crackers or chips

Say no to crackers and chips and go for chickpeas instead. Pop these in the oven and add whatever spices you’d like, from wasabi to rosemary. You’ll get about 15 grams of protein per half-cup. Isn’t it amazing?

2. Don’t forget canned salmon & tuna

For a super quick lunch, pop the can and top a salad with some fish, which can pack up to 17 grams of protein per serving. Along with this, it’s super portable!

3. Use cottage cheese as an ingredient instead of a snack

Cottage cheese is a great option to sneak some high protein meals. There are many recipes in which you can replace the main ingredient with cottage cheese to get the protein boost. There is around 15g protein in 1 cup nonfat cottage cheese.

4. Eat 1/2 an avocado every day

It is recommended that eating 1/2 an avocado every day, especially if you use it to replace unhealthier foods is a great option to increase protein intake. One avocado packs in 4 grams of protein, which might not sound like much, but the fruit contains all nine essential amino acids. Use it instead of butter on toast, or bake an egg in it for even more protein.

5. There’s more to chicken breast

An unseasoned chicken breast is not the only for meat lovers to get protein. When it comes to lean meats, turkey breast, pork, fish, and even beef (lean cuts like top round, sirloin, and flank steak) are also highly packed with a protein punch.

6. Switch to Greek Yogurt

Greek yogurt is strained during the manufacturing process to remove more liquid than normal yogurt, making it denser and more protein-packed. One single container of Fage 2% yogurt has 20 grams of protein. Can you believe it – 20 grams!

7. It's time for nuts & seeds

Not only the nuts taste great, but they have tons of protein naturally. Sprinkle pumpkin seeds or sunflower seeds on salads, or toast them in your favorite granola recipe. Other high-protein choices include almonds, peanuts, and pistachios.

8. Experiment with less common grains too

Quinoa is not the only option when you are looking for proteins. There are some less common grains too that are loaded with proteins. 1 cup of quinoa has 8.14g of protein while 1 cup of Spelt has 10.6g of protein, 1 cup of Kamut has 9.82g of protein, 1 cup of teff has 9.75g of protein, 1 cup of amaranth has 9.35g protein, 1 cup of sorghum has 8.68g.

What Are Some Of The Best Beverages For Additional Protein?

When you add protein shakes to your diet & meal you can easily boost calorie burn and curb hunger cravings without having to eat much at all. Protein helps to keep your heart, skin, hair, bones healthy & body tone. But the pre-packaged protein shakes from the store are often packed with sugar and not so healthy for you. They won’t get you any closer to that summer body you want so badly.

To help you stay on track, we searched the web for the best weight loss shakes recipe out there. Below, you’ll find something to satisfy every craving without feeling guilty. Since we’ve taken care of finding the nutritional winners, all you have to do is pick a recipe, start up the blender and enjoy your Protein shake!


This is the spinach Protein smoothie for people who don’t like spinach—but want to eat it anyways. Thanks to the addition of mango, pineapple, and banana, you won’t even taste the leafy green—but you’ll still get all of its health benefits.

In fact, this drink serves up 33 percent of the day’s vitamin A, most of which comes from the spinach. The addition of chia seeds and flax provides four grams of satiating fiber so be sure to keep those in the mix if you’re looking to sip as much protein as possible.


  • 1 cup unsweetened almond milk (or any kind)

  • 1 large handful of organic baby spinach, washed

  • ¼ cup frozen mango chunks

  • ¼ cup frozen pineapple

  • ½ of a banana (fresh or frozen)

  • 1 Tbsp flax meal (optional)

  • 1 Tbsp chia seeds (optional)

  • 1 scoop vanilla protein powder


Fat-free cottage cheese, skim milk, cookies, vanilla, and a touch of Stevia team up to create a mouthwatering concoction that only tastes sinful, but is actually very healthy for you. Although the drink shouldn’t be your daily go-to, it’s there for you when you need to curb those cravings for cookies and other sugary goodness.

Opting for this over a Dairy Queen Oreo Cookie Blizzard of the same size will save you 20 grams of fat and 48 grams of sugar!


  • 250 grams fat-free cottage cheese (choose the low sodium kind)

  • 1 cup skim milk

  • 3 oreo cookies

  • 1 teaspoon Truvia

  • 1 teaspoon vanilla extract


You’ll be whisked away on a mini-vacation for your mind the second you start sipping this tropical-tasting smoothie. Don’t let the high carb and sugar count scare you off; it’s coming from berries, an orange and banana—all vitamin- and fiber-rich produce that will keep you fresh and healthy.


  • 1 cup of organic frozen mixed berries

  • 1 frozen banana

  • 1 orange, peeled and segmented

  • 4 – 6oz Vanilla Greek Yogurt (I used a 5.3oz container of Vanilla Oikos)


Made with just four ingredients, this Protein smoothie will take you no time at all to whip up. The almond milk and nut butter provide a solid hit of natural protein while the chia seeds lend a boost of antioxidants and heart-protecting omega-3s. Enjoy this as a healthy breakfast on the go or an afternoon snack.

To kick your shake up a notch, add a few shakes of cinnamon. It will not only heighten the drink’s taste but also zap stubborn belly fat and help stabilize your blood sugar, which can ward off diet-derailing cravings.


  • 1 large ripe banana peeled and frozen

  • 3/4 cup unsweetened almond milk

  • 1 tablespoon unsweetened almond butter

  • 1 tablespoon chia seeds


Frozen bananas and peanut butter team up to give this smoothie a rich, milkshake-like consistency that will make you think it’s sinful. When you use unsweetened almond milk, though, it’s packed with protein without sky-high sugar counts found in other smoothies.


  • 1 cup chilled Seattle’s Best brewed coffee

  • 1½ bananas, cut into chunks

  • 1 cup nonfat plain Greek yogurt

  • 1 tbsp ground flax seed

  • 2 tsp honey or agave nectar

  • ½ tsp ground cinnamon

  • ¼ tsp grated nutmeg

  • 6 ice cubes


If you’re not big into the idea of using nutrition powders—or you’ve simply run out of your go-to—you’ll love this creative recipe. The blogger calls for a scrambled and blended egg instead of whey or plant protein, which is a fat-incinerating idea we totally love!


  • 1 egg beaten, scrambled, and cooled

  • 1 ripe banana peeled and frozen

  • 1/2 cup fresh blueberries

  • 1/2 cup frozen red grapes

  • 1/2 cup frozen red grapes

  • 3 large ice cubes

  • 1 cup unsweetened almond milk

  • 1/4 cup orange juice