Here’s a fun fact: the average human needs about 46-56 grams of protein per day, and these numbers increase if you work out, lift weights or train for a competition. While you can eat lots of eggs and meat to add protein intake, there’s one convenient way to up your daily goals through a protein powder.
Protein Powder In Everyday Meals
You’ve probably used to add your favorite protein powder to your post-workout smoothie, but protein powder shakes can get boring after a while. Luckily, protein powder is quite versatile, allowing you to put it in your meals without a problem.
These hacks call for all kinds of protein powder you may have—from vanilla to chocolate flavor to hemp and whey protein. Here are some ways to incorporate it into your meals:
- Mix Into Your Oatmeal
Tired of your plain, tasteless, pre-packed oatmeal? Bring flavor to your boring breakfast with your favorite flavored protein powder.
Simply mix ¼ cup of your oats with a cup of water. Add a scoop of protein powder, some diced green apple, nutmeg, and half a tablespoon of flaxseed. Boil the water, and add more oats if you like. Reduce to low and let it simmer for about 30 minutes.
Add in the syrup you like, or much better, sprinkle a tablespoon of protein powder to get a perfectly warm bowl of healthy oats. You could try chilling leftovers as well for overnight snacking.
- Use It In Pancakes
Traditionally, pancakes are unhealthy because they’re made from refined flour, and the average people like to top it with high-sugar syrup. So how do you make this breakfast staple into a muscle-building machine? Add protein powders!
Take a scoop or two of pre-packed pancake flours and replace it with whey protein instead. Whip and cook it up as you would. Also, you can go all-out and create your pancake. You can use whey protein and fruit like bananas to create your main base. Add some milk and egg and mix up all ingredients in a blender. Cook as you normally would and top with your favorite fruit and syrup.
Not only will you be cutting back on sugar but you’ll also be getting a nice dose of morning protein throughout the day.
- Power Up Your Coffee
Start the day right with a cup of coffee to get your energy flowing, but take it even further by adding protein powder to your morning caffeine dose. Ditch your powdered creamer and go with vanilla-flavored protein powder instead.
Simply add a scoop of your protein powder, add some almond milk to your freshly brewed cup, stir, sip, and be energized! This is a great fix for those who tend to skip breakfast altogether.
- Sprinkle It On Your Soup
Whether you’re craving a cream-based soup like clam chowder or you’re warming up during the cold winter nights with cream of potato, get an added punch of protein by sprinkling some whey protein powder to the mix.
Don’t worry about ending up with a different soup taste. Unsweetened whey protein has a mild flavor blending perfectly with cream-based soup without tasting protein-y. In fact, you might even find the soup to be a bit creamier and much satiating.
- Make A Protein Salad Dressing
Craving for a veggie salad? Scoop from your favorite unflavored protein powder and whisk it into grapeseed or olive oil. You could also add some salt and spices to taste more flavorful, and you’ll have a protein-rich salad dressing to go with your raw veggies.
Since the fine protein powder breaks down with a little mixing, it can give you a nice base flavor to build upon or work with. You can add in mayonnaise to create a creamier one or go with a vinaigrette-style salad dressing.
- Make Your Dessert Waffles Healthier
Like pancakes, waffles are traditionally unhealthy since pre-packed waffle mixes are made in ingredients such as white flour and lots of sugar. Fortunately, you can give your waffles an added protein punch by simply adding a scoop of protein powder.
Or you can make your waffle by simply mixing vanilla protein powder, almond meal, coconut and oat flour, egg whites, vanilla, and applesauce. If you want to satisfy your sweet tooth, you can try chocolate-flavored protein powder and cook as you normally would.
- Add It To Protein Meals
Think you’re not getting enough protein even with your protein meal? Well, let’s add an unflavored protein powder to your protein-rich veggie burgers, meatballs, or even lasagnas.
Protein powders are a great binder, keeping classical meals taste just like they’re supposed to. Plus, there are no crazy steps at all because you simply have to add a scoop or ¼ cup of protein powder to your recipe.
- Whip Up A Parfait
Yogurt parfaits are yummy and healthy as they’re loaded with probiotics and bone-building calcium. Plus, you can top it with healthy foods if you like.
The usuals are granola, mixed berries, fruits, cinnamon, and shaved almonds. Then, mix a scoop of vanilla protein powder to give it a punch of protein, and you’d get a flavorful and healthy treat any time of the day.
- Level Up Your Mashed Potatoes
Mashed potatoes are high in potassium, low in fat, and filled with nutrients and vitamins. Calorie and nutrition-wise, these are a great addition to your diet. Plus, potatoes are one of the many ways you can incorporate protein powder.
A small scoop of unflavored protein powder can be added to your mashed potatoes and it might be the answer to having a perfect consistency. But if it seems too firm, then some water or a splash of almond milk should do the trick.
Take note, you’re not limited to just potatoes as you can use any veggies able to be mashed like cauliflower or squash.
- Sprinkle Thy Fruits
A bowl of mixed fruit is unlike anything else—refreshing, juicy, and satisfying. However, your favorite fruits are one of the food groups slacking off in terms of calorie to protein ratio. A sprinkle of your favorite protein powder can change it, creating your perfect midday crunch with all the vital nutrients.
Conclusion
You can do more with your protein powder than just protein shakes and smoothies. The above list is just some of your options, and you can experiment more on how to add your protein powder into your meals—from breakfast to your midnight snacks.