Hi Reader,

Happy Friday!

Today, I want to talk about a topic that came up in clinic a lot this week: protein powders.

First, I’m all for prioritizing protein. I find many clients have huge success when they increase their protein intake. They often notice fewer cravings, feel more satisfied after meals, find weight management easier, and can better support things like muscle health and blood sugar balance.

But despite what social media might have you believe, it is very possible to eat a high-protein diet without using protein powder.

And I want to be clear: I am not saying protein powders are bad for you. They are not.

Protein powder can be a really convenient tool. I use them myself on occasion, and for some clients I recommend them too.

However, my first default is usually food first.

Why?

Because when we choose whole foods, we often get more than just protein.

For example, if you are struggling to get enough protein at breakfast and you usually eat oatmeal, one option could be adding protein powder.

Another option could be adding a generous serving of Greek yogurt. This can add 10–15g of protein, along with calcium and other nutrients, while also increasing the volume and satisfaction of your meal.

Both options can work. The best choice is the one that fits your routine.

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So how do you get more protein from food?

1. Prioritize lean protein sources

Lean protein sources like chicken, turkey, lean beef, fish, and low/non-fat dairy products can make it easier to hit your protein target because they provide more protein and less fat/calories per serving.

For example:

4 oz chicken breast: ~187 calories, 30–35g protein, 4g fat

4 oz ribeye steak: ~280–300 calories, 23–27g protein, 22–24g fat

This does not mean you need to avoid foods like steak or cheese. I love foods like these too.

It is about understanding how different foods contribute to your overall protein intake and choosing what works best for your goals.

2. Use carbohydrates to your advantage

Whole or sprouted grain breads and bagels, lentil or chickpea pastas, and whole grains like brown rice, quinoa, and farro can all provide a higher amount of protein per serving compared with refined carbohydrates like white rice, white pasta, or white bread.

Choosing these options can be a simple way to increase your protein intake while also adding fiber and other important nutrients.

3. Use protein boosters

This is one of my favorite strategies because you don’t have to change the meals you already enjoy.

Greek yogurt is one of my favorite high-protein staples.

Of course, it works the traditional way, maybe with some fruit or granola, but it can also be used in savory meals and baking. For example:

• Mix it with pesto to make a creamy, higher-protein salad dressing or sauce
• Add it to baked goods or baked oats for extra protein and moisture
• Use it as a base for chia pudding​
• Stir it into overnight oats or smoothies

Don’t underestimate cottage cheese.

I know cottage cheese is one of those foods people either love or really don’t like, but it is such an easy way to add protein. You can:

• Blend it into sauces to make them creamy, example here​
• Add it to baking recipes (like my banana cottage cheese muffins or cottage cheese banana bread)
• Mix it into scrambled eggs or omelettes
• Use it in savory meals and snacks, like my cottage cheese pasta bake​

If dairy isn’t your thing, there are still lots of options.

Two of my favorites:

• Hemp seeds: easy to sprinkle onto oats, salads, smoothies, or yogurt alternatives. I use hemp seeds as the star ingredient for my peanut butter protein balls without protein powder​
• Edamame: I always keep a bag of frozen edamame in my freezer. It is so convenient and delicious smashed onto toast for a high-protein breakfast.

A few other easy protein boosters:

• Add egg whites to scrambled eggs or an omelette
• Add egg whites to oatmeal/porridge - it sounds weird but it works, here’s my recipe​
• Add beans, lentils, or chickpeas to soups, salads, and pasta dishes
• Use higher-protein milk if you enjoy it
• Use bone broth instead of stock when cooking grains like rice or quinoa

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And on the topic of protein powders

I get asked all the time which protein powder I recommend.

The truth is, because I don’t use protein powders every day, I don’t have a huge list of personal favorites.

I have started keeping a running list of protein powders I like, including plant-based options if that is your preference.

At the moment, I am personally using the WeNatal one because it fits the season of life I am currently in, but that does not mean it is the right choice for everyone.

I’d love to know what you do! Do you use protein powder, and is there a brand you love? I’m always open to suggestions. Or do you find it pretty manageable to get enough protein from food alone? I’d love to hear what works for you.

That’s all the nutrition education from me for today! I hope you’ve had a lovely week and are ready for the weekend.

One of my best friends is getting married on the beach here in Bermuda tomorrow, so I’m very excited for a weekend of celebrating. 💛

Talk soon,