You don’t need protein powder in your diet (you can eat other foods!)

Protein powder is a supplement that can help you achieve your daily protein requirements. 

Whether your goal is to build muscle, improve recovery, or maintain health, you can achieve this without protein powder.

Instead of protein powder, you can get your protein from your diet.

Many people see protein powder as a necessity. You should see it more as a supplement instead. If you’re struggling to meet your protein needs, you can SUPPLEMENT a protein shake to meet your daily protein needs.

However, you can just as easily get as much protein—and more vitamins, minerals, and essential amino acids—from your diet.

This article explains how much protein you need and what protein substitutes you can use to achieve your daily protein requirements.

What you will learn:

  • How much protein you need to achieve your goals, whether muscle gain, recovery, or overall health and wellness 

  • The best protein powder alternatives 

  • What foods you can add to your diet that are naturally high in protein

How much protein do you need?

Protein needs vary from person to person. 

If you are inactive, you typically need less protein.

But if you exercise often, whether weight training, cycling, or running, The American College of Sports Medicine recommends you get 1.2 to 2.0g of protein per kilogram of body weight.

If you are 70kg, that’s between 84 to 140g daily. The higher end of the recommendations is advised if you are trying to build muscle or do lots of physical activity like running or cycling, and want to improve your recovery.

You will often see inflated daily protein intake recommendations. And while you should prioritise this nutrient, you don’t need to turn into a carnivore to meet your daily recommended needs.

What can be used in place of protein powder?

A lot of people do not like the taste of protein powder. It’s also expensive and often contains added sugars, artificial sweeteners, and other ingredients to make it taste better.

Potential side effects of whey protein include:

  • An upset stomach

  • Gastrointestinal upset

  • Bloating

Whey protein can increase hormone levels and sebum production, which may contribute to skin issues such as acne. 

For these reasons, many people look for a protein powder alternative.

Can I build muscle without whey protein?

You don’t need whey protein to build muscle.

And you likely don’t need as much protein in your diet as you may think.

As long as you hit your daily protein goal—ideally closer to 2g per kg of body weight—you will build muscle. 

This assumes you are training hard enough in the gym and progressively overloading your muscles (doing more reps or adding weight each session).

And while protein is very important for muscle growth, extra protein does not help you grow faster.

Best protein powder alternatives 

You don’t need protein powder in your diet to meet your daily protein intake.

For some people, if you struggle to get enough protein, whey protein shakes can help achieve the recommended daily amount.

You want to get the most protein from your diet from whole foods. This is because whole foods contain more nutrients, fewer artificial ingredients and contaminants, and are a source of natural fibre, vitamins, minerals, and electrolytes. 

So, what are the best protein powder substitutes?

1. Eggs 

Eggs are high in protein and contain many essential nutrients, like vitamins A, D, and B12, which are important for vision, immune function, cell growth, red blood cell production, and bone health.

1 large egg contains approximately 6g of protein. 3-5 eggs allow you to get 18 to 30g of protein in one sitting.

2. Greek yoghurt

Greek yoghurt has approximately 10g of protein per 100g serving.

Ideally, choose a Greek yoghurt with little to no added sugar. This typically adds many calories and can also cause blood sugar spikes, which can cause fatigue. 

3. Cottage cheese 

Cheese is a good source of protein, especially cottage cheese. However, the texture is not for everyone.

100g of cottage cheese contains 11g of protein.

4. Lean meats

Steak, chicken, and salmon. These are just a few lean meats you can try, which are packed full of protein.

If you’re not a vegan or vegetarian, aim to eat whole foods like steak, chicken, salmon, and cod.

And I’m not talking about the breaded variations.

No chicken goujons, kievs, or breaded fish. Buy real chicken breast or thighs—thighs are a little more forgiving when overcooked.

Oily fish like Salmon contain Omega-3s, which are essential for various roles throughout the body.

5. Lentils 

Lentils contain 9g of protein per 100g and are a great source of protein, especially for those who don’t eat meat.

Make a soup, stew, or curry and enjoy a plant-based meal packed with protein.

6. Chickpeas

Chickpeas contain 19g of protein per 100g serving. 

Roast and add to a salad for a protein crunch, or add to a soup or stew for extra flavour and added protein. 

7. Tofu

Tofu contains 8g of protein per 100g. It can be baked, grilled, or used in a stir-fry.

It’s a versatile meat substitute for various dishes, like bolognese, shawarma, or breakfast burritos. The options are endless.

8. Oats 

Oats are a great source of complex carbohydrates for slow-release energy. They also contain 4.4 to 4.8g of protein per 40g serving. 

Some people like to add a scoop of protein powder to increase their protein intake.

Each to their own, but I don’t like the taste or texture of whey protein with oats.

You can make your oats with milk—or a plant-based milk alternative—for extra protein. It also tastes creamier. 

For an extra kick of protein and flavour, add 1-2 tablespoons of peanut or almond butter. That’s about 8g of extra protein.

You can also add Greek yoghurt if making overnight oats.

9. STYRKRTHON

If you want an on-the-go snack, STYRKRTHON packs 22g of plant-based protein to fuel exercise recovery.

A great protein powder alternative for those on the go.

Key takeaways

  • Protein is essential for supporting bone and muscle health, immune function, and maintaining muscle mass 

  • Aim for 1.2 to 2g of protein per kg of body weight

  • Side effects of whey protein may include an upset stomach, skin problems, and bloating

  • Eat foods like eggs, cottage cheese, lean meats, lentils, chickpeas, and tofu to meet your daily protein requirements