While I have it easy without any dietary restrictions and can easily pack my morning smoothie with 40g of protein, that’s not an option for everyone. What about the woman who’s trying to get pregnant or is pregnant, who therefore has concerns about unregulated supplements like protein powders? Or the woman who can’t tolerate nuts or dairy? Or all of the above?
There are actually quite a few ways to bulk up your protein content through non-nut, non-dairy whole foods. Take a look:
Oats: 1/2c ~ 5g protein
Hemp seed: 3tbsp ~ 10g protein
Chia seed: 3tbsp ~ 6g protein
Flax seed:* 4tbsp ~ 6g protein
Frozen spinach: 2c ~ 4g protein
*One quick note: Unless you’re trying to bulk up your caloric content, just be mindful of your seed intake. For example, 3tbsp of hemp seeds brings in about 180 calories. (Remember, being mindful of your intake is not the same thing as restricting your intake. Knowing what you need, and how much, is simply about self-awareness.)
Want a little more creaminess in your smoothies? For a non-whole-food yet nut-free/dairy-free/protein-powder-free option, there’s soymilk. That could offer some creaminess, for sure.
Silk Soymilk: 1c~7g protein
No matter what you ultimately mix them with, these are all fun ingredients, with interesting flavors, to pick and choose from. Enjoy!
