If you’re increasing your uptake, protein shakes are a convenient way to get more grams in. There’s now an endless amount of powders and flavors — from chocolate and birthday cake to clear protein.

Protein powders can be animal-based, such as whey and casein, or plant-based with soy, pea or hemp protein.

But no matter which way you cut — or shake — it, protein powders are ultraprocessed, Collin Popp, Ph.D., dietitian and professor at the NYU Grossman School of Medicine, tells TODAY.com.

That means the whole food ingredients are significantly altered during manufacturing before sweeteners, emulsifiers and industrial ingredients are added. “You’re purifying the protein so you don’t get the same vitamins and minerals as you would in a whole meal,” says Popp.

As the protein craze grows, dietitians caution against relying too heavily on these highly processed drinks.

Overusing protein shakes can result in nutrient gaps and lead to digestive discomfort for many, Kristen Smith, dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.

Although they’re a popular meal replacement, protein shakes aren’t food. They’re considered dietary supplements by the U.S. Food and Drug Administration.

This doesn’t mean the shakes can’t be part of a healthy diet, Popp adds, but they shouldn’t be your main source of protein.

Benefits of Getting Protein From Foods

You’ll find high-quality protein to support muscle growth in many animal and plant foods. “Whole foods also supply vitamins, minerals, fiber, and healthy fats that shakes may not consistently provide,” says Smith.

Protein shakes are attractive because they contain so many grams in a drinkable package. However, the body can only use so much protein at once, the experts note.

"Getting protein from foods offers better nutrient absorption due to fiber slowing digestion and stabilizing blood sugar," says Smith. This also promotes satiety and supports gut health.

Whole foods contain a more diverse mix of vitamins, minerals, and antioxidants, Smith adds. These all work together to provide health benefits, including boosting energy, and supporting muscle function and recovery.

But what if you don’t have time to eat whole foods after a workout? There’s no need to rush, the experts note.

You may have heard about the “anabolic window,” or the 30–60 minute period after exercise when the body is primed to absorb protein for muscle repair. However, research suggests you can eat up to three hours after exercise and still reap the benefits of a protein-rich meal, TODAY.com previously reported.

How Much Protein Do You Need?

"There isn’t a one-size-fits-all answer for daily protein needs," says Smith. Previously, the minimum recommended daily allowance for protein for adults was 0.8–1 gram of protein per kilogram of bodyweight per day.

The new 2026-2030 U.S. Dietary Guidelines recommend getting 1.2–1.6 grams of protein per kilogram of body weight per day. If you’re 150 pounds, that’s about 81–109 grams of protein daily.

People who engage in regular exercise should eat more protein to support muscle repair. Active adults need about 1.4-2 grams of protein per kilogram of body weight.

All that protein math breaks down to about 20-40 grams of protein per meal.

Foods to Eat Instead of a Protein Shake

There are plenty of food alternatives to protein shakes that can help you meet your daily needs. "Including a wide variety of these proteins helps support overall health," says Smith.

Even if you still drink protein shakes, it’s important to make sure the foundation of your diet is whole foods, says Popp.

“Protein shakes are not a meal replacement. I recommend protein shakes when people are having a really tough time meeting their protein needs (through food),” he adds.

Here are 13 high-protein foods to eat instead of drinking a protein shake:

Chicken Breast

The humble chicken breast is one of the healthiest, highest-protein meats you can eat.

A 3-ounce serving of cooked boneless, skinless chicken breast packs 27 grams of high-quality lean protein for 133 calories. Chicken is an excellent choice to support muscle repair, especially during strength-training. It also provides vitamin B6, which supports a healthy metabolism, and phosphorus.

Turkey

Another lean poultry option, turkey is packed with protein and other nutrients that support muscle growth, says Popp.

Three ounces of roasted turkey breast provides 26 grams of protein for just 125 calories. Naturally low in cholesterol, turkey is a complete protein that also provides B vitamins, zinc, choline and tryptophan, an amino acid that aids with muscle repair.

Salmon

Salmon is rich in both protein and heart-healthy fats, a nutrient many protein powders lack, says Popp.

Three ounces of cooked wild salmon has 23 grams of protein and 155 calories. Salmon is a rich source of omega-3 fatty acids, which support heart and joint health, as well as vitamin D for strong bones.

Tuna

Canned tuna is a cheap and versatile protein powerhouse.

One can of light tuna contains about 25 grams of protein and 120 calories. Naturally low in fat, tuna can help promote muscle growth and aid with weight management, the experts note. It also packs selenium, a powerful antioxidant, and B vitamins.

Lean Beef

If you’re a fan of red meat, lean cuts of beef are a smarter choice, according to Popp. These are high in protein but lower in saturated fat, which can raise cholesterol.

Three ounces of top sirloin (trimmed) has 25 grams of protein and 160 calories. Beef is a complete protein known for promoting muscle repair. It’s also a rich source of creatine, an energy source that aids with performance, and heme iron.

Cottage Cheese

One of the healthiest cheeses you can eat, cottage cheese packs an impressive amount of protein and other beneficial nutrients.

One cup of low-fat (2%) cottage cheese provides about 24 grams protein for 180 calories. It’s a good source of calcium to support strong bones, plus gut-healthy probiotics. Enjoy cottage cheese with fruit or blend it with eggs for a protein-packed breakfast.

Tempeh

Tempeh, made from fermented soybeans pressed into a block, is an excellent plant-based option to increase your protein intake, says Popp.

One serving (100 grams) of cooked tempeh has 20 grams of high-quality protein and 195 calories. Tempeh is also a great source of leucine, an amino acid which supports muscle building, says Popp. “It’s comparable to soy isolate protein powder,” he adds.

Greek Yogurt

Greek yogurt is a favorite protein-packed snack Smith and Popp keep stocked.

One 5.5-ounce container of plain, non-fat Greek yogurt has 16 grams of protein for about 90 calories. Greek yogurt is packed with calcium and probiotics that support gut health. Top it with fruit, blend it into smoothies or use it as a high-protein sour cream substitute.

Tofu

Tofu is another popular protein-rich meat alternative made from fermented soybeans.

One serving (100 grams) of firm tofu has around 13 grams of protein and 145 calories. Tofu is a complete source of plant-based protein to aid with post-workout recovery. Due to its texture and mild flavor, it’s incredibly versatile — you can even substitute blended tofu for protein powder in smoothies.

Lentils

When it comes to high-protein plants, lentils are one of the healthiest, most affordable options.

One half-cup of boiled lentils has nearly 10 grams of protein and 115 calories. Lentils are also rich in complex carbohydrates and gut-healthy fiber, which provide lasting energy to fuel workouts. Plus, they’re a good source of folate, iron and potassium.

Hard-Boiled Eggs

Eggs are a nutrition superstar. In addition to protein, they’re a great source of essential vitamins, minerals and antioxidants, says Smith.

Two hard-boiled eggs pack 10 grams of protein for about 150 calories. Eggs have essential amino acids for muscle growth and fats to keep you feeling full. Plus, they provide vitamin D, choline and antioxidants that support eye health.

Edamame

Edamame tops the chart of beans with the most protein. Technically immature soybeans, edamame contains all nine essential amino acids.

One half-cup of boiled edamame has 9 grams of protein and only 110 calories. Edamame is rich in fiber, which aids with blood sugar control, and it’s a good source of vitamins C and K. Roast edamame for a crunchy, portable snack.

Black Beans

Black beans are another nutrient-rich bean that can boost your protein intake, says Smith.

One half-cup of canned black beans has about 8 grams of protein for 115 calories. In addition to protein, black beans provide fiber, antioxidants and plant-based iron, which supports healthy energy levels. Add black beans to savory dishes or blend them into brownies for a high-protein dessert.

Caroline Kee is a health reporter at TODAY based in New York City. She covers a range of medical news, consumer health, and wellness topics.