Protein, like reading, is fundamental. Our bodies need it to build muscle and repair from injury. If you’re working out, you may be considering supplementing your daily diet with protein shakes. But is it possible to overdo it? How many protein shakes a day is too many?

Is it Safe to Have More Than One Protein Shake a Day?

Yes. It’s safe to have more than one protein shake a day, but the experts we spoke with recommended capping your consumption at three.

What happens if I drink protein shakes all day?

“One day of drinking several [four-plus] protein shakes likely won’t cause harm but may be quite uncomfortable physically,” says Monica Auslander Moreno, MS, RD, LD/N, a registered dietitian in Miami. She says consuming too much protein can lead to GI symptoms that may include:

• Stomach upset
• Gas
• Bloating

Another potential pitfall: Drinking too many protein shakes in one day could infringe on the consumption of other essential macros.

“If someone consumes four to five protein shakes a day, that really limits their vegetable and fiber intake as well as other nutrients commonly found in whole grains, greens, fruits and vegetables,” says Brittany Modell, MS, RD, CDN, a registered dietitian in New York City.

Can You Overdose on Protein?

No, but regularly overdoing it on protein can have some unpleasant side effects.

“Protein isn’t a drug — you can’t ‘overdose’ on it — but [chronically] over-consuming it could… cause excess fat storage (as can overconsumption of any nutrient) and cause gastrointestinal discomfort,” says Auslander Moreno.

Getting too much protein can be a waste of money and even sabotage your weight-loss or fitness goals.

“When someone over-consumes protein, there is a certain point where your body is no longer absorbing it,” says Modell. “Your body doesn’t store excess protein like it does carbohydrates; that extra protein will either be converted into fat or excreted.”

Calculating Your Protein Intake

So, how much protein does the average person need per day?

For most people, .8 grams of protein per kilogram of bodyweight per day should be sufficient, but if you work out regularly, shoot for 1.5 grams per kilogram of bodyweight per day. If your workouts are intense (think HIIT or heavy strength training), you should aim even higher — up to 2 grams per kilogram bodyweight per day.

Here’s a handy chart that shows how much protein you need per day by bodyweight.

The best course is moderation: One or two shakes a day.

“When discussing protein shakes with my patients, I always bring it back to the fact that they are a supplement,” says Michelle Grader, RDN, a registered dietitian with Bethany Medical Clinic in New York City. “They are there for convenience, when necessary, to supplement a healthy, balanced diet — not to replace any real food.”

Start incorporating shakes into your diet the right way with Shakeology, which has 16 to 17 grams of pea protein, 6 grams of fiber, and as many as 60 ingredients to help you eat better, feel better, and live better. For protein powders that are targeted specifically for performance and recovery, reach for Beachbody Performance Recover in whey and plant-based varieties, which provide high-quality protein along with amino acids to help support muscle growth and repair.

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Protein shakes and bodybuilders often go hand in hand, so many people may think that protein shakes are associated with bulking up and “getting those gains.”

This may also lead people to wonder, “Do protein shakes make you fat?”

Truth be told: You can overdo it on any type of food.

If you eat more than what your body needs, you are likely to gain weight. But, no, protein shakes as part of a healthy, balanced diet will not make you fat on their own.

In fact, boosting your protein intake can be a handy way to help control your weight and reach your goals, including increasing lean muscle mass.

Here are some tips on how to use protein shakes to help you reach your goals in a way that’s convenient, and often delicious.

Why Protein Shakes May Make You Gain Weight

Are you drinking protein shakes often and starting to see your weight creep upward?

As with most foods, “it’s certainly possible to go overboard,” says Melissa Morris, Ed.D., a nutrition professor at the University of Tampa. “When that happens, you may see some weight gain as a result.”

If that’s your goal, great.

But if you don’t want to gain weight, there are two major things to keep in mind: what’s in your shake, and how many calories you’re consuming overall.

1. There’s too much extra stuff in your shake

Is your protein shake full of added sugar? While some added sugar in a protein shake can be useful for restoring glycogen stores after a workout, too much of it can be a problem, especially if you’re not using it post-workout.

Also, are you adding other ingredients to your shake?

If you use high-calorie foods, like nut butters, dried fruit, and avocado, you might be consuming more calories than you realize.

(These can be great ingredients to add to a shake — just be aware of how much you’re adding!)

2. It’s a part of an unbalanced diet

Instead of asking if your protein shake is making you gain weight, you should be asking if your overall diet is making you gain weight.

You could drink the healthiest, cleanest shake on the planet, but if it’s a part of an overly-caloric diet, you’ll likely still gain weight.

But if you drink a protein shake as a part of a balanced diet, then you’ll be better equipped to stay on track with reaching your target weight.

If You Don’t Work Out, Do You Need a Protein Shake?

Although protein can help your muscles recover after a workout, protein shakes are not just for those who exercise regularly, says Morris.

Protein is a macronutrient, which means your body needs it to function.

So yes, you need protein regardless of your activity level.

That doesn’t necessarily mean you need a protein shake, though. There are plenty of other protein sources, from poultry and seafood to tofu and buckwheat.

But even with ubiquitous protein options, it’s not always easy to meet your daily quota through meals and snacks alone.

That’s where a protein shake comes in handy, suggests Morris, because it’s a convenient way to supplement the protein you’re getting through whole foods.

You can quickly whip up a shake (you don’t even need a blender!) and take it on the go, making it super accessible for even the busiest people.

By choosing a balanced, sugar-free protein powder, you’ll get nutritious ingredients that will help fuel your body. Perfect in any situation.

How many calories should you get from protein?

Rather than trying to determine calories, it’s better to look at how many grams you should be consuming.

Adults need about 0.8 grams of protein per kilogram of body weight.

(To determine your weight in kilograms, divide your weight in pounds by 2.2.)

If you’re an avid exerciser, that number increases, peaking at 2 grams of protein per kilogram of body weight, according to the International Society of Sports Nutrition.

Is There Any Time You Shouldn’t Have a Protein Shake?

A protein shake at any point throughout the day is fine. Some people swear by a protein shake for an evening snack, while others love it as part of their breakfast.

So technically, the answer to this question is “no.”

That being said, it’s important to pay attention to how you feel after having a protein shake.

For example, some people don’t do well with protein right before working out (and it’s really not the best time for it, anyway).

Some people find that a protein shake first thing in the morning helps keep them satiated, while others might prefer to have one for a snack later in the day.

Do what feels right to you, and that’s your best bet.

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Nutrients to Look for in a Protein Bar

High Quality Protein: You ideally want a bar that has at least 8-10 grams of protein. You might be surprised how many “protein bars” are actually lacking in protein! Protein helps to keep you fuller in between meals and is important to help you recover after a workout. I prefer bars with plant protein sources like almonds, rice, or pea protein. If you enjoy and can tolerate whey, that is fine, too. Look for protein as one of the first three ingredients in a protein bar.

Healthy Fats: Bars with healthy fats coming from foods like nuts, seeds or nut butters are great to help stabilize the blood sugar response while also providing delicious flavor. Fats from nuts and seeds also provide micronutrients like vitamin E, calcium and magnesium. 

Low Glycemic Carbs: The glycemic index of a food speaks to how it impacts blood sugar. Low glycemic carbs are less likely to spike blood sugar which is important for sustained energy and also for managing conditions like diabetes. Bars filled with added sugars are more likely to spike blood sugar whereas bars sweetened with things like fruits, dates or even prebiotic tapioca syrup will provide more steady energy. 

Nutrients to Avoid:

Too Many Artificial Ingredients. For example, large amounts of manmade sugar alcohols (such as xylitol, mannitol and sorbitol) may cause undesirable digestive symptoms (bloating, gas etc) when consumed in excess for some people. However, if you find you don’t have an adverse reaction to these ingredients, then you can safely consume them.  

Partially Hydrogenated Oils. Also known as artificial trans fats. While the FDA banned these fats in 2018, some processed foods on the market may still contain small amounts. Consumption of trans fats has been linked to negative health outcomes like high cholesterol and heart disease. 

Fractionated Palm Kernel Oil. Not only is this bad for the environment, this highly processed oil contains mostly saturated (i.e. the least healthy) type of fat, so it’s best to avoid it. 

Soy Protein Isolate. While soy is not inherently unhealthy, highly processed i.e. ‘isolate’ versions of it are. 

High Amounts of Added Sugar. As mentioned above, high added sugar (more than 8 grams) can spike your blood sugar, giving you a short boost of energy followed by a crash.

So what is my top protein bar recommendation? 

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When working with clients the topic of snacking comes up often. I get asked “is snacking bad” and “what are the best snacks”?! Today we are going to address all of these questions and share an anti-inflammatory snack I love.

I believe snacking can be a great tool to help boost energy, manage blood sugar, stabilize hunger and decrease inflammation in the body. This is important because chronic inflammation (which is influenced by food choices) is a trigger for other long-term health complications like diabetes, heart disease and depression.

However, mindless snacking can be problematic and a lot of typical snacks (like candy, chips, cookies) that people gravitate towards don’t provide stable energy and may contribute to inflammation. 

I also understand how important it is for snacks to be convenient, so today I’m going to share with you a snack I’ve been loving that’s portable, nutritious AND has anti-inflammatory ingredients. Zing Bars are a plant-based protein bar filled with healthy fats and low-glycemic carbs. They have a few extra special ingredients that support a healthy gut too! These bars were created by fellow registered dietitians who are passionate about showing how good nutrition can taste.

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Nutritionists recommend high protein diets for reducing and managing obesity by improving body weight management. For every 1 kg of body weight, the recommended quantity is 0.08- 1g  grams of protein. However, age and health parameters can change the intake. Protein helps build tissues and muscle strength, oxygenates food, helps in regulating hormones and enzyme synthesis. 

Therefore, protein is an essential nutrient in your diet if you’re trying to lose those extra inches. In addition, high protein foods make the process of weight loss easier due to the macronutrient’s effect on your satiety levels and metabolism. 

Everything you should know about High Protein Foods

Proteins are the building blocks of our bodies. It is a vital macronutrient that plays a crucial role in almost all bodily functions. As a result, it is an essential dietary nutrient for a healthy life. In addition, it plays a significant part in post-workout recovery.

Proteins and amino acids are primarily building blocks in our bodies. Protein works as cellular transporters and maintains fluid equilibrium. Thus, it highlights how essential this macronutrient is for us.

High Protein for Weight Loss

Studies have shown protein consumption to help you lose weight and belly fat while improving muscle mass and strength. It is also safe to say that a high-protein diets may help decrease blood pressure and the risk of heart diseases. 

So, by substituting carbohydrates and fat with protein, you lower your appetite and increase multiple satiety hormones. It means that high protein foods help suppress your hunger hormones and thus, will make you feel satiated for a longer time.

That is how adding high protein foods to your diet can help you achieve healthy weight loss.

How Can High Protein Foods Help in Weight Loss?

Protein works in three significant areas that have direct weight-loss implications: satiety, lean mass, and body fat storage.

Satiety

Hunger is one of the most significant obstacles to weight loss. You are less inclined to stick to a nutrition or diet plan if you are always hungry. Compared to the other macronutrients, protein is the most satiating. Therefore, please include a high protein foods list for weight loss in your diet plan. 

Higher protein intake boosts levels of the satiety (appetite-reducing) hormones. The satiety hormones are GLP-1, peptide YY, and cholecystokinin. These hormones increase while levels of the hunger hormone ghrelin lower.

Best Protein Food preserves lean mass

Building muscle mass is also influenced by your nutrition. Protein is the essential macronutrient for your muscle growth. It is broken down into amino acids by the body, which our body needs to make muscle.

And thanks to high protein foods to eat, there are several weight-loss benefits. High protein diets support the preservation of lean body mass, curb hunger pangs and keep you strong enough to carry on with an active and fit lifestyle. 

Protein does not easily convert to Fat

Protein does not convert to body fat because of proteins’ unique metabolism. However, there are instances when you eat more calories than you burn. Therefore, limiting the amount of surplus energy (i.e. calories) stored as fat is critical. Overeating protein leads to far less stored body fat during weight loss than overeating carbohydrates.

Best Protein-Rich Foods

Allow yourself a week to get used to the high protein in your diet. For this, you should gradually increase your protein intake. Remember that calories still matter. When it comes to protein, you’ll want to make wise decisions.

High protein foods to include in daily diet 

We will help you pick out some of the best non-vegetarian, vegetarian and vegan protein sources you can quickly rustle up.  

High Protein Vegan Foods 

1. Rajma

Rajma/ kidney beans are always an economical source of protein. In addition, one can prepare kidney beans in many ways. Thus, it makes them a very flexible item in your pantry. Kidney beans also have a high fibre content.

They contain a significant quantity of resistant starch, supporting weight loss. They’re also high in fibre, which helps to regulate blood sugar levels and enhance intestinal health.

You can cook them into a curry, use them in salads, or even make Tikkis out of it. Perfect high protein ingredient to compliment your weight loss plan.

2. Corn

Corn is high in protein and has a moderate fibre content.

100 grams of corn contains 3.2 grams of protein. Despite its sugar content, sweet corn is not a high-glycemic food. Instead, it rates moderate to medium on the glycemic index (GI). 

You can prepare it in various ways. For example, dried corns can be popped and made into popcorn. Fresh corn makes salads or sabzis, which are great high protein food.

3. Broccoli

Broccoli, similar to cabbage and cauliflower, is a cruciferous vegetable.

Broccolis are well-known for their health benefits. In addition, they are a great source of protein for people on a plant-based diet. Furthermore, they are rich in fibre, vitamin C, vitamin K, iron, potassium, and other minerals.

This green veggie may be eaten raw or cooked, make a sabzi out of it or add it into your stir fry.

4. Cauliflower

Cauliflowers belong to the cruciferous family and are a great source of protein.

In addition, cauliflowers are rich in antioxidants and high in fibre. Due to such a great nutrient profile, this veggie can also help you prevent heart diseases. 

Cauliflower could also be eaten raw, baked, roasted, steamed, or sautéed and incorporated into various cuisines.

It’s also highly adaptable and can substitute for some grains. For example, use cauliflower mash or rice to add a low carb touch to pizza crusts, rice meals, veggie mashes, tortillas, and pasta recipes.

5. Oats

Oats are a source of good quality protein, making them a great addition to your weight loss breakfast or snack option.

Unfortunately, they are also high in complex carbs. However, raw oats are super quick to make, and you can add flavour to them with a range of healthy additions such as fruits and nuts.

Be careful of the packed-sweetened oats available in the stores, though!

6. Tempeh

Tempeh, like tofu, is made from fermented soybeans. It does, however, contain more protein than tofu. Tempeh is a flexible ingredient with several health advantages.

Tempeh contains protein, iron, manganese, phosphorus, magnesium, and calcium. It also has a low carbohydrate and salt content.

In addition, tempeh provides probiotics, which may support the promotion of gut health and the possible reduction of inflammation. Thus, in addition to being a high protein food for vegans and vegetarians, it also assists in overall health and weight loss.

Tempeh may be challenging to find, but it is available in certain supermarkets in the refrigerated vegetarian department.

7. Legumes and pulses

Legumes are not only a high protein food, but it also contains high fibre. Moreover, because they may be highly hearty, they are a suitable choice as an element of a weight loss diet.

Pulses like mung beans can add crunch and taste of soups and salads. In addition, dietitians advice using mung beans as a source of high protein in weight loss diets.

Make chillas or Tikki with legumes/pulses if you want to spice things up. It is a nutritious, high protein vegetarian/ vegan food addition for weight loss.

8. Bajra

Bajra comes in various hues, including white, yellow, grey, brown, and bluish-purple.

They are a staple millet in our country, and people usually prepare it as a cereal grain. They can also be finely crushed and used as flour. You can use this to prepare rotis. Bajra puffed- grains are also available, and they make for a fun, high protein snack.

Bajra is a high-nutrient source of protein, carbohydrates, vitamins, minerals, and beneficial plant compounds.

9. Quinoa

Quinoa is among the few complete vegetarian protein sources. One cup cooked has around 8gm of protein and 5gm of fibre.

Quinoa, contrary to some plant proteins, is a complete protein. That means it includes all nine essential amino acids that our bodies cannot produce independently. Therefore, it makes an ideal alternative to complete protein intake for vegetarians and vegans.

In addition to being a high protein food, quinoa is also rich in manganese, phosphorus, magnesium, folate, and vitamin B1.

They are also gluten-free and make an excellent option for gluten intolerance. With all its benefits, quinoa is sure to provide you with high protein and various micronutrients to assist your weight loss plan.

10. Almonds

Nuts have a bad reputation for being loaded with calories. However, almonds can be a high protein snack for weight loss and a healthy heart with adequate consumption and portion control.

Almonds are abundant in antioxidants, which protect your cells from oxidative damage, a primary cause of ageing and disease.

In addition, even though almonds are significant in calories, they are rich in good fats and thus, have a protective effect on the heart.

11. Tofu

Tofu has a low-calorie count but is high in protein. Furthermore, all soy-based products include isoflavones, which provide a range of health perks.

Tofu is a high protein food that can help you with weight loss.

12. Flax seeds

Flax seeds are high in fibre and a good source of protein.

They’re also high in healthy fat and one of the most acceptable sources of heart-friendly omega-3 fatty acids from plants. In addition, flax seeds contain soluble fibre, contributing to weight loss by lowering appetite and cravings.

13. Chickpeas

The nutty flavour and coarse texture of chickpeas complement many dishes and condiments. In addition, chickpeas, a rich source of vitamins, minerals, and fibre, may provide several health advantages, including weight loss.

Furthermore, chickpea is high in protein and substitutes for meat in various vegetarian and vegan meals.

14. Pistachios 

These are a good source of protein, fibre, and antioxidants. Pistachios are lower in calories and higher in protein than some other nuts.

Furthermore, their essential amino acid concentration is more significant than any other nut.

15. Spirulina

Spirulina is a blue-green algae that can thrive in both saline and freshwater. It is rich in antioxidants and anti-inflammatory compounds.

In addition, it is an excellent source of protein, increases satiety and helps in weight loss. Spirulina’s primary active component is phycocyanin. 

High Protein Vegetarian Foods 

A vegetarian diet is very similar to vegan food, except it includes all milk and milk products. 

1. Milk

Cows, sheep, camels, goats, and other animals are milk sources.

The healthiness of milk is dependent on the individual and the type of milk consumed. For example, pasteurised milk is high in protein, low in fat, and devoid of unnecessary additives can be beneficial.

On the other hand, flavoured-sweetened milk contains additives and preservatives that may not be good for health.

Milk is an excellent source of protein. In addition to being high in protein, it is also high in calcium and vitamin D. These micronutrients are necessary for bone and brain function. Both are necessary for our body and will help prevent osteoporosis.

2. Greek Yogurt

Yoghurt is one of the most prominent fermented dairy products available in the market, prepared by infusing milk with live bacteria.

People have been consuming it for years as a meal or snack and a base for curries and sweets. Furthermore, yoghurt includes good bacteria and may serve as a probiotic, delivering many health advantages in addition to plain milk.

Most yoghurt is white and thick, although many commercial types are coloured artificially. That is why Greek yoghurt, plain white yoghurt, makes the best choice. In addition, Greek yoghurt is a high-protein food. Because dry milk gets added to yoghurt during processing, the protein level of yoghurt can be greater than that of milk.

Probiotic bacteria included in live and active yoghurt cultures may help digestive health. As a result, probiotic yoghurt can enhance gut health, lower your risk of osteoporosis, and help you fight high blood pressure.

3. Paneer

It is a fresh, unaged cheese prepared from curdled cow’s or buffalo’s milk with lemon juice or similar acid. Paneer or Indian cottage cheese has a high protein value and calcium content.

Therefore, it can help minimise the incidence of heart and bone diseases. As a result, paneer becomes a great high protein food for vegetarians.

Best Protein Non-Vegetarian Foods

1. Chicken Breast

It’s one of the most sought after sources of protein for non-vegetarians. It is effortless to cook. One can pan fry it or grill it with a vegetable side dish.

Rich with potassium, fibre and no carbs, chicken breast pieces of 100 grams contain 22.5 grams of protein.

The calorie count is 165, and 80% of calories comes from protein. It is terrific for weight loss since the fat content is negligible. 

2. Egg Whites

Cooked egg whites are excellent protein sources because they have very low fat and carbohydrates content. For example, 1 egg contains 6 grams of net protein and has a low-calorie value of 55.

It also contains sodium, potassium and vitamins, making it an ideal food for weight loss.

Nutritionists recommend up to 3-4 egg whites a day to meet one’s daily protein requirement based on age and other lifestyle conditions. 

3. Prawns

A delicacy among many cuisines, prawns are tasty and easy to cook.

For example, 100 grams of dry, roasted or pan-fried prawns contain only 99 calories and have 19 grams of protein content.

Additionally, they are rich in zinc, magnesium and phosphorus. 

Takeaway

Many of these protein sources also provide extra nutrients beneficial to overall health. You can source protein from a wide range of foods if you are aware. And it’s safe to say that vegans and vegetarians would never run out of high-protein food choices.

High Protein Foods – Frequently Asked Questions

Q1. What food is highest in protein?

A. Generally, meats like chicken, fish, lamb or seafood have the highest protein content. One large egg has 6 g of protein. If you are a vegetarian, numerous foods like beans, almonds and yoghurt are rich in protein. 

Q2. Which fruit has the most protein?

A. Guava is the fruit with the most protein content in it. A cup of guava has a whopping 4.6 g of protein. Since this is a tropical fruit, it is also rich in vitamin C and fibre.

Q3. What are the top 10 foods that are high in protein?

A. The top 10 foods rich in protein would be fish, prawns or other seafood, skinless chicken, lean mutton, skimmed or low-fat milk, skimmed or low-fat yoghurt, fat-free or low-fat cheese, eggs, beans and almonds.

Q4. What foods are high in protein besides meat?

A. There are several foods other than meat that are high in protein. For example, suppose you follow a vegan diet: rajma, corn, oats, tempeh, cauliflower, legumes, bajra, quinoa, almonds, etc. In addition, there is milk, yoghurt, paneer, eggs, and cheese if you are a vegetarian.

Q5. Which is the highest protein vegetable?

A. Green peas have the highest protein content among vegetables. A cup of peas has 8.6 g of protein. Second is spinach, a green leafy vegetable with 5.2 g of protein per cup.

Q6. How can I get 50 grams of protein a day?

A. If you eat eggs, start the day by having two eggs giving you 12 g of protein. If not, just substitute this with 1 cup of Greek yoghurt and some berries to provide you with 13 g of protein. For lunch, go with 1 cup quinoa with 8 g protein, 1 cup spinach with 5.2 g protein, and half cup black beans with 7.5 g protein. For dinner, cook 1 cup brown rice with 5.5 g protein, 1 cup broccoli with 2.5 g protein and half cup chickpeas with 7.5 g protein. That should give you 49.2 grams of protein. Finally, snack on a banana for 1.5 g per piece and some flax seeds for 1 g per tablespoon, and you’ve crossed 50 g protein.

Q7. Are two eggs a day enough protein?

A. Two eggs give you only 12 g of protein which isn’t enough for a human adult. However, according to the Dietary Reference Intake report for macronutrients, the average sedentary man should have approximately 56 g of protein per day. The average sedentary woman should have around 46 g. So, plan your diet accordingly. 

Q8. Which protein food is best for weight loss?

A. Soy protein is considered best for weight loss because it contains essential amino acids. In addition, it is a plant-based protein which means you can incorporate it into a vegan diet. 

Q9. Can you lose weight by eating high protein?

A. Yes, eating a protein-rich diet keeps you full for longer, thus regulating appetite. Protein also helps build muscle in the body, and muscle burns more fat than any other tissue. So, eating protein can help you burn fat.

Q10. What foods are high in protein but low in fat?

A. For non-vegetarians- white-fleshed fish, skinless chicken breast, and lean mutton are good high protein and low-fat sources. For vegetarians- low-fat milk, low-fat Greek yoghurt. Egg whites are an excellent option too. For the vegan diet- beans, lite tofu and almonds are perfect.

Q11. Which vegan food has the most protein?

A. Soy products such as tempeh, edamame and tofu are entirely plant-based and have a significant amount of protein in them.

Q12. What vegan food is high in protein and low in carbs?

A. Soy is a vegan plant-based food item abundant in protein and low in carbs and fats. Soy products like tofu, edamame and tempeh are great for the vegan diet.

Q13. How can I get 75 grams of protein a day vegetarian?

A. If you eat eggs, start the day by having two eggs giving you 12 g of protein. If not, just substitute this with 1 cup of Greek yoghurt and some berries to provide you with 13 g of protein. For lunch, go with 1 cup quinoa with 8 g protein, 1 cup spinach with 5.2 g protein, and 1 cup black beans with 15 g protein. For dinner, cook 1 cup brown rice with 5.5 g protein, 1 cup broccoli with 2.5 g protein and 1 cup chickpeas with 15 g protein. That should give you 49.2 grams of protein. Finally, snack on two bananas for 3 g per piece and some ten tablespoon flax seeds pudding, and you’ve got 80 g protein.

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If you’re trying to shed a few pounds, chances are you’ve considered increasing your protein intake as a means of doing so. For those who aren’t sold on the idea of loading their diet with eggs, meat, and cheese, incorporating some protein powder into your everyday routine is a quick and easy way to boost your protein intake without spending hours cooking.

However, with so many types of protein powder on the market—and with many varieties being high in calories, sugar, and other weight loss-hindering additives—it’s not always easy to determine the best protein powder for your weight loss goals.

What’s the best protein powder for weight loss?

Mackenzie Burgess, RDN, a registered dietitian nutritionist and recipe developer at Cheerful Choices, says there’s one particular protein powder that stands out in terms of its nutritional benefits: Naked Nutrition Whey Protein.

Per 2 scoops (30 g): 120 calories, 2 g fat (0.5 g saturated fat), 45 mg sodium, 3 g carbs (0 g fiber, 2 g sugar), 25 g protein

“One of my favorite protein powders to use is Naked Nutrition Whey Protein. I love how this powder contains just one ingredient–grass-fed whey protein concentrate–and packs in 25 grams of protein per serving,” Burgess explains. “Research shows that consuming around 25 to 30 grams of protein per meal helps increase satiety and fullness, which can be beneficial for weight loss,” Burgess adds, citing 2015 research published in The American Journal of Clinical Nutrition.

RELATED: 10 Best Protein Powders For Weight Loss, According To RDs

Is protein powder effective for weight loss?

Whey protein, in particular, may be beneficial for weight loss, research has found. According to a study published in Nutrition & Metabolism, individuals who cut their caloric intake by 500 calories a day and consumed a whey protein drink before breakfast and dinner lost significantly more weight than those who cut the same number of calories but drank a placebo beverage.

How can protein powder be used?

Fortunately, you don’t have to limit yourself to just making protein shakes with your whey powder—there’s a long list of healthy treats you can add this filling ingredient to.

“When making smoothies, pancakes, or energy bites, consider adding a scoop of protein powder into the mix,” recommends Burgess.

For more insight into how adding protein powder can benefit your health, check out What Happens To Your Body When You Eat Whey Protein Powder, and for more weight loss tips delivered to your inbox, sign up for our daily newsletter!

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A protein bowl is a balanced meal piled into one colorful bowl. It looks so intentionally Instagram-worthy that no one would know you’re probably noshing on leftovers.

Protein bowls (also called protein power bowls) contain protein, grains, and vegetables.

They’re so easy to make — just throw everything in a bowl and mix it up!

It’s a convenient way to transform ingredients from batch cooking or leftovers into a new meal.  You can also make vegan and vegetarian versions by swapping in plant-based proteins.

That’s why other names for protein bowl are Buddha bowl, grain bowl, or the Ayurvedic-inspired kitchari bowl.

Most protein bowls are a savory affair, but if you’ve got a sweet tooth, you can make a sweet version with protein powder, fruits, and a little imagination. A good example is our watermelon Bahama Smash Bowl.

Are protein bowls good for you? Can they help with weight loss? Absolutely!

The main ingredients in protein power bowls — lean protein, whole grains, and veggies — make for a very filling meal. Protein and fiber are two key nutrients known to help you feel fuller for longer.

OK, let’s get started! Here are five easy steps to make protein power bowls.

Note: The serving sizes suggested below for grains, proteins, fats, and sauces, depending on your weight gain or weight loss goals, and will vary individually.

Step 1: Stuff the base with veggies

Fill half the bowl with vegetables, cooked and uncooked.

Fresh veggies bulk up the bowl and add a refreshing crunch factor. Try favorites like:

• Leafy greens
• Spinach
• Arugula
• Chopped kale
• Carrots
• Radish
• Jicama
• Peppers
• Cucumbers
• Onions

Play around with different knife techniques such as matchstick, dice, chiffonade, or julienne to achieve a pretty power bowl.

Cooked veggies, particularly roasted ones, add more flavor to your power bowl. To get you started, try batch cooking any of these:

Step 2: Go whole on the grains

“My favorite ingredients for power bowls are leftovers,” Holly McKee-Clark, culinary specialist for Beachbody.

“Leftover grains are great in these throw-together bowls for lunch. If I make quinoa or farro for a meal, I usually cook a little extra and store it separately in the fridge for when I inevitably want a power bowl. A half-cup for lunch is perfect. A nice serving of fiber plus a yummy chewiness in every bite.”

Other whole grains that work well include:

• Barley
• Brown rice
• Bulgar
• Couscous

Step 3: Pack it with lean protein

Getting enough lean protein can help with muscle building and repair. Shredded or chopped leftover chicken, beef, pork, and fish are a no-brainer addition to protein power bowls.

But what if you don’t have leftovers?

Try making a quick trip to the grocery store to pick up canned tuna, rotisserie chicken, or frozen chicken strips (try to make sure your choice is not breaded and doesn’t contain a lot of added salt).

Eggs, shrimp, and salmon are good options because they don’t take long to cook on your stovetop.

You can even make it plant-based and skip the meats altogether.

Says McKee Clark, “Beans pack a plant-based protein punch and are loaded with filling fiber, too. I always have a few cans of assorted beans on hand. A great protein serving size for a plant-based diet is ¾ cup. Four to six ounces of lightly sautéed tofu or tempeh goes great in a bowl, too.”

Step 4: Add toppings

Toppings give a protein bowl more variety. You can adjust it based on what’s available in your pantry. The options are endless but include:

• Nuts
• Seeds
• Chopped avocado
• Dried fruits
• Shredded cheese

If you’re making a plant-based power bowl, McKee-Clark highly recommends adding nuts.

“Although they’re higher in fat gram for gram than other proteins, it’s a healthy fat,” she says. “And adding a tablespoon of almonds, peanuts, or cashews will give you a few extra grams of crunchy protein. Opt for unsalted or raw, whenever possible.”

Step 5: Sauce it up

If you added seasoned and cooked proteins and veggies, the final layer of flavor comes from saucing up your protein bowl.

You don’t need to stick with just one sauce either. You can drizzle some citrus vinaigrette and then spoon some salsa into the bowl before mixing.

Or whip up some chimichurri sauce or Greek yogurt tzatziki to give your bowl more flair.

McKee-Clark’s tip for getting max flavor out of those bowls: “I. Love. Worcestershire sauce. It’s not just for steaks on the grill; it’s delicious everywhere. A splash in your vinaigrette will bring an indefinable umami flavor.”

“Beware: if you’re vegetarian, there is usually fish sauce in Worcestershire sauce. Get a Kosher version, which is vegan. If you’re starting with a thick dressing, you’ll be able to make your dressing spread even further with 1–2 tablespoons of water,” she adds.

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