If you’re like me who simply can’t bear the taste of powdered protein, here are a few easy ways to incorporate protein to your morning meal.
1. Overnight Oats with Greek Yogurt
A 3.5 ounce of Greek yogurt contains 10g of protein. Prepare some overnight oats and mix 1/3 cup of the oats with 2/3 cup of Greek yogurt for a thick, creamy oatmeal base.
2. Fruit and Cottage Cheese Smoothies
About 100g of cottage cheese contains 11g of protein and it’s also rich in B-vitamins. You can blend a cup of berries or chopped fruits with ¾ cup of cottage cheese, ½ cup milk and a pinch of cinnamon.
3. Dinner Leftovers
You don’t need traditional breakfast food in the morning and the great thing about eating leftovers is that they usually have lots of protein. So whether it’s leftover strew from dinner, a turkey sandwich or a plate of roasted chicken, you will definitely get a good chunk of protein with less effort.
4. Hemp Seeds Topped Cereals
With 3 tablespoons of hemp seeds you get 10g of protein so why not add them to your cereals or even your toast?
5. Protein Packed Pancakes
If you have a little time on your hands, you can make your own pancakes that pack a punch. Mix together until smooth: 50g oats, 1 mashed bananas, 2 tbsps milk, 3 large eggs, 4 tablespoons flour, 1 tbsp baking powder, a pinch of cinnamon. Pour the batter into a pan and cook for 1-2 minutes each side.
6. Peanut Butter Toast
A simple whole grain bread and peanut butter toast contains plant-based proteins, healthy fat and complex carb to help build muscle and aid in recovery.
Post-Workout Protein Supplementation
Protein is essential to your diet and the easiest way to get the amount you need is to consume protein powder. But not everyone likes this drink which is why some of us are on the lookout for alternatives. If you are trying to build muscle or stay fit by going to your favorite gym such as LA Fitness or Fitness 19, here are some post-workout supplement in the form of drinks or food that do not contain protein powder.
Cherries help reduce inflammation and due to its high antioxidant content it also prevents oxidative damage. It contains a good amount of protein along with B vitamins, calcium, magnesium, omega-3 & 6 fats and iron. Simply extract juice from fresh cherries and drink up.
You can make a pumpkin smoothie by blending ½ cup canned pumpkin, ¾ cup almond milk, a few tbsps rolled oats, and ½ cup plain Greek yogurt. This drink contains approximately 22g of protein.
Make a protein-packed smoothie by blending 1 large banana with 1 cup of almond milk, 2 tablespoon of roasted sunflower seeds, a tablespoon peanut butter and ½ plain Greek yogurt.
Fish like tuna is an incredible protein source and an ounce of fish contains 7g of protein plus lots of healthy fats. You can grill fish and make it into a sandwich or salad.
With approximately 9 grams of protein per ½ cups of lentils, plus lots of iron, fiber, and other essential minerals, you can greatly benefit from eating lentils every now and then.