Healthy Alternatives to Protein Powder for Everyday Diet

Many people these days are relying on protein shakes to increase and fulfill their protein intake requirements. But in the market it might be difficult to find good quality and legit protein powder. Whole foods can provide better nutrition like fibre, vitamins and essential minerals. They also keep the stomach fuller and help in smoother digestion.

100 grams of paneer has around 20 grams of protein. It is a rich source of healthy fats, calcium and amino acids. It is a versatile and delicious food option as well that can be cooked in many healthy ways. It is one of the richest sources of protein for vegetarians.

Greek Yogurt is richer and thicker than regular curd. It has around 15 to 20 grams of protein per cup. It has probiotics that are good for digestion and better gut health.


Edamame are immature soybeans and are a common dish of Japanese cuisine. They are high in protein, fibre and antioxidants.
100 grams of cooked edamame has around 11 to 12 grams of protein, making it a good source of protein to add to diet.

Canned tuna is a good source of protein with around 20 to 40 grams per can. It contains all essential amino acids needed for the body and is low in calories.


Chicken breast is one of the best sources of lean protein. 100 grams of breast chicken has around 30 to 35 grams of protein and is a popular food among gym goers or athletes.

• Add a source of protein like paneer, chicken, fish, beans or eggs into every meal.
• Eat protein rich foods like yogurt and edamame as snacks.
• Include nuts and seeds like almonds, walnuts, chia seeds or pumpkin seeds in diet.
• For breakfast prepare food like moong dal chilla, boiled eggs or yogurt bowl or smoothie for a healthy and protein packed start of day.

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Frequently Asked Questions (FAQs)

1. What can I eat instead of protein powder?
   You can eat natural protein rich foods like paneer, Greek yogurt, eggs, lentils, chickpeas, tofu, chicken breast, fish and nuts. These whole foods give you protein along with vitamins, minerals and fibre.
2. Can I build muscle without protein powder?
   Yes. As long as you meet your daily protein needs through whole foods, you can gain muscle, lose fat and stay healthy without supplements.
3. Which Indian foods are high in protein?
   Paneer, moong dal, rajma, chole, curd, sprouts, chickpea flour (besan), milk and peanuts.