36 Protein Sources That Are Not Protein Powder

I’ve never been one to obsess over my protein intake, but protein is a very important nutrient we all need.  To sum it up, protein pretty much keeps our bodies working.  Eating too little protein can result in a condition called Kwashiorkor, a form of malnutrition, as well as growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and even death.

According to the Centers for Disease Control (CDC), the recommended amount is 46 grams per day for women and 56 grams per day for men.

The recommended amounts for children are as follows:

  • ages 1-3, 13 grams a day
  • ages 4-8, 19 grams a day
  • ages 9-13, 34 grams a day
  • ages 14-18 (girls), 46 grams a day
  • ages 14-18 (boys), 52 grams a day

Do you and your family eat enough protein?

According to the February 2016 Idea Fit Journal, most experts agree that the average person does not need to supplement their diet with protein powders.  Active individuals can easily get what they need from food resources.  And I completely agree.  Once you figure out the average for you, then you can use various sources to get what you need.  And when making a smoothie the best part is you can use a nice variety of things to help reach that number.

If you’re not a fan of protein powders there are at least 36 ways to get protein in your smoothie WITHOUT using one: 

(this list does not include the endless choices of fruit that also contain some protein, like banana and avocado)

  1. Almonds – 1 tbsp =  3g of protein
  2. Almond butter – 1 tbsp = 3.4g of protein
  3. Almond milk – 1 cup = 1g of protein
  4. Broccoli – 1/2 cup = 1.2g or protein
  5. Brussels sprouts – 1 cup = 3g of protein
  6. Cabbage – 2 cups = 1.8g of protein
  7. Cacao powder (raw) – 1 tbsp = 1g of protein
  8. Cashews – 1 tbsp = 2.5g of protein
  9. Cashew milk – 1 cup = 1g of protein
  10. Chia seeds – 1 tbsp = 1.5g of protein
  11. Cocoa powder (unsweetened) – 1 tbsp = 1g or protein
  12. Coconut milk (canned) – 1 cup = 7g of protein
  13. Cottage cheese – 1/2 cup = 14g of protein
  14. Flaxseeds – 1 tbsp = 2.4g of protein
  15. Hemp milk – 1 cup = 3g of protein
  16. Hemp seeds – 1 tbsp = 3.5g of protein
  17. Kale – 2 cups = 6g of protein
  18. Kefir – 1 cup plain = 9g of protein
  19. Milk – 1 cup whole = 8g of protein
  20. Oats (old-fashioned rolled) – 1 cup = 14g of protein
  21. Peanut butter – 1 tbsp natural peanut butter = 4g of protein
  22. Peanuts – 1 tbsp dry roasted =  4g of protein
  23. Peas (green) – 1 cup = 8g of protein
  24. Pecans – 1 tbsp chopped pecans =  3g of protein
  25. Pistachios – 1 tbsp = 3g of protein
  26. Pumpkin seeds – 1 tbsp whole roasted =  3g of protein
  27. Quinoa (cooked) – 1 cup = 8g of protein
  28. Romaine lettuce – 2 cups = 1.2g of protein
  29. Sesame seeds – 1 tbsp = 1.5g of protein
  30. Silken tofu – 1/2 cup = 5g of protein
  31. Spinach (raw) – 2 cups = 2g of protein
  32. Sunflower butter – 1 tbsp = 2.8g of protein
  33. Sunflower seeds – 1 tbsp, hulled =  4g of protein
  34. Swiss chard – 2 cups = 1.5g of protein
  35. Walnuts – 1 tbsp, chopped =  1.5g of protein
  36. Yogurt – 1 cup plain Greek = 22g of protein / 1 cup plain non-Greek = 8.5g of protein

 

Check out the Vibratory Energetics Course where Sevan Bomar talks about the Ancestral Approach to Health and Wellness and the primary aspects of perfecting one’s intake.

 

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