Shake-Free Protein: Real-food options for when you need a protein-shake break.

Looking for an alternative to vanilla, chocolate, and fruit-flavoured protein drinks? Here, registered dietitian Courtney M. Sullivan, RD, NASM-CPT, GPTS, shares five real-food options that deliver protein for muscle repair, and taste great too.

The Yogurt Break

Plain, non-fat Greek yogurt (170g) topped with raspberries and 2 tablespoons of hemp seeds

Grams of protein: 24

Cheese and Crackers

55g 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

By National Academy of Sports Medicine


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