5 Ways to Get More Protein in Your Diet – Try Protein Powder

5 Ways to Get More Protein in Your Diet - Try Protein Powder from This Mama Cooks! On a Diet - thismamacooks.com(For more Five Things/Ways advice articles, click here.)

According to Psychology Today, if you have some protein in your meal, you'll go longer without feeling hungry. A great way to sneak more protein into your diet is to use protein drink powders. There are many varieties out there like soy or whey. I use whey protein powder because that's what Dr. Ian Smith recommended on the Extreme Fat Smash diet.

If you're like me, you have container of protein powder sitting in your cupboard only half used because you got tired of drinking protein shakes. Here are some unique ways to use up that supply of drink powder that you may not have thought of before:

1. Oatmeal. Have you ever had the creamy strawberry flavored instant oatmeal? Well if you have some strawberry-flavored protein powder, here's how you can make your own:

Berry Good Protein Oatmeal


  • 1/2 cup of instant oatmeal
  • 1 cup (maybe a little more) of water
  • 1/2 scoop of berry flavored protein powder (adjust to taste - you may want less)


  1. Put the ingredients in a microwave safe bowl and stir until protein powder is dissolved.
  2. Microwave on high for 1 minute.
  3. Stir and eat! (If it's too thick, add some hot water to the bowl and stir.)

Weight Watchers POINTS - The oatmeal has 2 points and depending on how much protein powder you use, add .5 or 1 more point. If you're trying to get your milk serving in, you can use milk instead of water - just remember to add another 2 points for 1 cup of skim milk.

2. Pancakes and other baked goods. Last week I added a scoop of vanilla protein powder when I was making pancakes for my children. If you have kids who don't like eating meat, this is a great way to sneak in some protein. Try adding a scoop of chocolate, vanilla or strawberry protein powder and some fresh fruit to your pancakes. Or experiment with adding protein powder to cake, brownies, and banana bread.

3. Yogurt. Nothing more boring than plain, no fat yogurt. Adding a flavored protein powder will liven it up. Putting too much powder may make the yogurt kind of gritty, so experiment to see what amount is right for you.

4. Fruit. Instead of putting sugar on your strawberries, try a little strawberry, chocolate or vanilla flavored protein powder.

5. Chai and coffee. Try replicating your favorite Starbucks coffee and chai recipes. Instead of cream and sugar, try a little no fat milk, light soy milk, protein powder and sugar free coffee syrup. Here's what I make most mornings.

High Protein Chai

These amounts fit in my favorite travel mug. Adjust accordingly to fit yours.


  • 1 cup non fat milk or light vanilla soy milk
  • 1/2 scoop of vanilla protein powder (measure to taste)
  • 1 Celestial Seasonings Chai Tea bag
  • 1 cup of hot water
  • sugar free Torani Syrups to taste (I like using vanilla, caramel, almond or Irish cream)


  1. Add milk and protein powder together in your microwave safe mug and mix well. (I use a small whisk.)
  2. Add tea bag and heat on high for one minute.
  3. Add hot water.
  4. Add sugar free coffee syrup to taste

Weight Watchers POINTS - 1 cup of no fat milk and half a scoop of protein powder is 3 points. If I'm using light vanilla soy milk, it's 4 points. Your points will depend on the amounts you use, so get your POINTSfinder out!

Not a chai fan? Try making a café au lait instead.

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7 thoughts on “5 Ways to Get More Protein in Your Diet – Try Protein Powder

  1. GG

    You know, sometimes I just miss the obvious and after reading did a big, “Duh!” I usually add cranberries or fresh fruit to my oatmeal but I haven’t thought of adding protein powder to my oatmeal, waffle mix, or similar items.

    So, thanks for the tips!

  2. Susan from Food Blogga

    I buy whey protein for my husband, but since I’m lactose-intolerant, I use soy protein. It can be found at natural foods/ health food stores. It’s about 25 grams of protein per scoop and only about 100 calories! Plus it’s virtually tasteless, so it takes on the flavor of the add-ins you choose. Thought you might like to know.

  3. Angel

    I think sometimes people hurt themselves more on their diets than help themselves simply because they deprive themselves of healthy nutrition and nutrients. Then they cave in and eat the worst food for your body. The best and most healthy thing one can do is eat right and not eat crap. Nutritional shakes are great because they include so much good stuff. Go to your drug store and see what you can find. I get mine from http://www.herbalbuddy.com made by Herbalife because they taste great and have great ingredients to help keep us healthy

  4. Raymond Chua

    Hey, I never knew that protein has anything to do with feeling hungry.

    Does it slow down the metabolism rate or what?

    I start taking oatmeal every morning and all I do is to add some chocolate powder to it.

    It tastes good (for me) :)

    Thanks for sharing


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