Shake-Free Protein: Real-food options for when you need a protein-shake break.
Looking for an alternative to vanilla, chocolate, and fruit-flavored protein drinks? Here, registered dietitian Courtney M. Sullivan, RD, NASM-CPT, GPTS, owner of Nutrition for Body and Mind in Beverly Hills, Calif., shares five real-food options that deliver protein for muscle repair, and taste great too.
- The Yogurt Break
Plain, nonfat Greek yogurt (6 ounces) topped with raspberries and 2 tablespoons of hemp seeds Grams of protein: 24
- Cheese and Crackers
2 ounces light cheddar cheese (50% less fat) with whole-grain crackers Grams of protein: 20
- Beans and Quinoa
1 cup kidney beans tossed with ½ cup quinoa and ½ tablespoon olive oil/balsamic vinegar dressing Grams of protein: 19
- Egg and Apple Combo
2 hard-boiled eggs and a large apple Grams of protein: 13
- Almond Butter/Celery Combo
1 cup low-fat chocolate milk plus celery dipped in 2 tablespoons almond butter Grams of protein: 12
From NASM’s The Training Edge, Sept/Oct 2014