Getting more protein in your diet has many proven benefits, from increasing muscle mass and strength to making you feel fuller longer. While most people get around 15% of their calories from protein, raising that to as much as 25-30% may contribute to overall better health and a feeling of streamline energy throughout the day. Research shows that a high protein diet contributes to healthy weight maintenance and metabolic functioning, reduced hunger in between meals, and increased bone health lowering your risk of osteoporosis. A high protein diet boosts metabolism, lowers blood pressure and helps the body recover faster from injury. (1)
That being said, not all protein is created equal! For those of us that saw our Mothers run through every fad diet in the 90s, we know that eating loads of meat or eliminating whole food groups can wreak havoc on the body. I prefer to eat a mostly plant-based diet – which makes focusing on protein intake absolutely essential. Fortunately nowadays there are many delicious plant-based alternatives out there on the market! From edamame, to avocados, spirulina, chlorella and quinoa… you may not be aware that many of the plant-based foods you already consume contain protein. Even veggies like kale, broccoli and mushrooms pack anywhere between 3-4 grams of protein per serving, a nice way to supplement your other protein-rich foods.
As much as I love to eat, preparing regular healthy meals is time-consuming, if not seemingly impossible and ironically, oh-so rebellious at times! I’m sure by now too many New Yorkers know me as that bitch eating salad out of a jar on the subway. I think we’ve all thought at least once about some future paradise in which eating for health was simple, without effort, and still somehow well….yummy? For days when you might not be able to cook one or more of your meals at home, it’s important to be discriminating about which ready-made snacks and supplements you choose. From the delicious Coffee Bean Protein Drink by Suja Organic to a spicy new Churro-flavored protein bar by UNiTE Food, here’s four ways to up your protein intake with minimal effort while avoiding over-processed junk.
1. Start Your Day with KEFIR
An ancient, fermented superfood, kefir is loaded with vitamins, minerals and nutrients. Folks around the world have been sipping this fermented milk drink for thousands of years, what is pronounced “kee-feer.” Boosting your gut health with pro- and post- biotics, kefir grains added to the milk base convert lactose into lactic acid, giving the drink its sour taste and your body loads of calcium, magnesium, protein, vitamin B2, B12 and D. Not only does kefir rebuild a healthy got microbiome, in recent lab studies kefir was proven equally effective as antibiotics in combating harmful bacteria. It also keeps muscles in shape, manages blood sugar levels and lowers stress. The latter because the B vitamins, magnesium and tryptophan in kefir have a positive impact on brain chemicals which stabilize mood. (2) I suggest trying goat’s milk kefir, which maintains all of the benefits of the drink non-dairy versions typically don’t, while being slightly better for you than cow’s milk. Goat’s milk, what is both richer in nutrients and easier to digest than cow’s milk, is also more likely to come from a small farm where the animals are able to graze more freely and milked traditionally. Unlike conventional dairy, goat’s milk has proven enzyme-based anti-inflammatory properties. (3)
BONUS: Sprinkle some healthy granola and chopped fruit on top to concoct a glorious morning parfait. If you’re a crunch afficiando like myself, you’ll love Struesli™ Cacao + Coffee, granola deliciously redefined!
A dark and delicious remix of their original Struesli made with tiger nuts, extra virgin coconut oil, pecans, walnuts, cacao nibs, hemp hearts, coconut butter, cacao powder, golden flax meal, coconut flakes, chia seed, artisanal fair trade coffee grounds, sea salt and vanilla bean – what’s great about this mix is it includes all the fiber you need with no-added-sugar! Plus it’s USDA organic, gluten-free, grain-free, Keto-Friendly, Paleo-Friendly, prebiotic, plant-based and 100% vegan. The other day I even sprinkled some on top of my acai smoothie for breakfast, which tasted truly heaven-sent!
Find it HERE
2. Suja Organic Coffee Bean Protein Drink
Combining powerhouse whole foods, functional ingredients, essential vitamins, minerals and macro-nutrients for foundational nutrition, The Maca & Cocoa flavored Coffee Bean Protein Drink by Suja Organic just made busy mornings so much more pleasurable. With all the delicious mojo of the creamiest whipped latte and non-of the edgy wired feeling you get from drinking caffeine on an empty stomach, this protein drink is so much more than morning fuel! With 16g of all organic plant-based protein and 20+ essential vitamins and minerals, you wouldn’t expect to find this at your local grocery, but indeed, wellness don’t stop! Affordable on a budget, tastes like an ultra elegant spa day with wings.
Find it HERE
2. The Complete Meal by HLTH CODE
You’ve probably tried those other gritty, meal-replacing health shakes out there. They usually taste funky, not to mention how virtually every plant-based smoothie drink suffers from poor absorption and incomplete nutrition. Unlike most ‘health shakes,’ HLTH Code not only tastes too good to be true, but contains no artificial ingredients, GMOs or dairy. Nutritionally complete and super bioavailable, the secret to HLTH Code’s Complete Meal Bag is that it contains pea and rice protein which undergoes a proprietary mushroom fermentation process ranking the product with the highest protein digestibility–corrected amino acid score any protein can achieve. In other words, the shake provides 100% of all the essential amino acids (just like meat), and tastes like ice cream! That’s 27 grams of specially fermented plant-based proteins, apple cider vinegar, digestive enzymes, probiotics, and fiber for the gut plus up to 50% DV of 26 vitamins and minerals at your oh-so kissable lips.
Available in Chocolate or Vanilla, the power of HLTH Code’s plant-based fermentation process involves a proprietary mushroom mycelial fermentation which improves digestibility and gut health while reducing anti-nutrients and bloating. Boasting wide spectrum fats from coconut, olive oil, avocado, MCT oil, flaxseed and vegan cocoa butter, the Complete Meal Bag contains only the highest quality fats from healthy, plant-based sources. And if you know nutrition, you know not all fats are created equal. With a one-to-one ratio of healthy fats to protein, as found in many of nature’s ‘perfect’ foods, the shake’s mass ratio of one-to-one fat and protein offer’s tremendous health benefits, according to human clinical studies.
How does it work? Mix two scoops of your flavor of choice with 10-12oz water to create a tasty and creamy drink, or simply add it to your favorite smoothie recipe. HLTH Code dissolves perfectly with a basic shaker cup, but is best enjoyed blended with chilled water and a handful of ice cubes. When you’re on the go, scoop it straight into a shaker bottle and add water. Check out their website for hundreds of shake recipes and other ways to prepare and enjoy HLTH Code!
Find it HERE
4. UNiTE Protein Bars
No lie, I initially spotted this because my seven-year old son keeps asking me about Churros! After reading the list of ingredients, I was intrigued to try out the various flavors myself. A quintessential snack for anyone looking for a delicious and healthy boost of energy, these protein-packed bars are gluten and soy free with no artificial ingredients, sweeteners or sugar alcohols. In fact, nut butter is always the first ingredient! From the woman and minority owned UNiTE Foods, these innovative, kid-friendly protein bars will take you and your whole family’s taste buds on a nostalgic journey with flavors like Churro, Bubble Tea, Baklava, Mexican Hot Chocolate and classic flavorite PB + Jelly! Under 200 calories each, this award-winning guilt-free snack will keep you and the fam feeling satisfied all day long.
Find it HERE
NOTES
- “10 Science-Backed Reasons to Eat More Protein” by Kris Gunnars, Healthline, March 8, 2019 online
- “Is Drinking Kefir Healthy for You?” Cleveland Clinic, Health Essentials, April 20, 2023
- “10 Health Benefits of Goat’s Milk” Hayley for Facty Health, August 30, 2023
