Proteins come in all shapes and sizes. Some are bigger than others, while others are more densely packed. As we all know by now, protein is the building block of our bodies. Protein deficiency is also the reason why people experience muscle loss. But that’s a whole other story.

Protein is essential for other reasons as well, from producing enzymes to red blood cells. There are various other uses. However, we always ignore the amount of protein we should be taking to limit the inflow of calories. So I have come up with a few basic ways to increase that intake, call them protein shortcut hacks if you will.

Most fitness enthusiasts know their macros, however, if you are trying to convert to a vegan lifestyle, then protein intake will prove to be a tad bit difficult. So I have laid out a list of protein sources for all kinds of people. I hope this helps.


Best For: On the budget, non-vegan individuals looking to pile up on protein.

This is one of the cheapest sources of protein at your disposal. One myth regarding consuming egg is that ‘you should only eat the egg whites and not the yolk.’

However, this is entirely wrong. First off, the yellow egg core is a good source for you to stack up on iron, folate, and essential vitamins. Plus, eggs are a great way to boost your eye, brain, and heart health.

Man-made Protein Sources

Best For: Everyone.

This is undoubtedly one of the most efficient ways to ingest protein. Firstly they come packed with a ton of protein; secondly, they go easy on the sugars, so we don’t gain any unhealthy body components. Thirdly, there’s a wide range of flavors to choose from. Plus, they are getting more creative with these flavors.

Protein Shakes are meant for everyone, as these come in many variants, differing in protein sources to ensure everyone can take them. For instance, there are protein powders made from pea and hemp, so vegans can take them as well. There are milk proteins that come for lactose-intolerant people. So whatever your dietary restrictions may be, you can always count on these.

Another great thing about Protein Shakes is that they come rich with other essential ingredients that will boost your overall workout performance like Creatine and L-Carnitine.

If you want to try out dairy-based protein shakes, Core Protein Shake is an excellent choice. It comes in a wide variety of flavored bottles to pick from, with great protein content.


Best For: Traditional Carb-Hungry Folks

This is a game-changer for anyone trying to lose weight without sacrificing fiber and protein intake. Quinoa comes with twice the protein content and 5 grams more fiber than in rice(same amount).

When you cook it, it’s like 75% water, so you can expect a full belly with no added calories to that wholesome fullness.


Best For: Anyone without a peanut allergy

This gooey protein mud will keep you coming back for more. Just a little bit of it is enough to fight off hunger, so you are taking in enough protein while avoiding unnecessary munching.

Peanuts do come with its fair share of fat content. However, it is all monounsaturated fat, which a healthy fat that our body needs.

Another great thing about peanuts is that it will boost your energy levels through the roof, and increase your overall blood circulation.

Pumpkin Seeds

Best For: Everyone

Pumpkin seeds are one of those superfoods that you should always carry around in your snack pack. It comes loaded with a lot of protein, around a whopping 25%. If that weren’t good enough, pumpkin seeds are abundant in nutrients. Here is an estimated amount per 28 grams:

  • Fiber: 1.7 grams
  • Carbs: 5 grams
  • Protein: 7 grams
  • Fat: 13 grams (6g omega-6s)
  • Manganese: 42%
  • Copper: 19%
  • Zinc: 14%
  • Vitamin K: 18%
  • Phosphorus: 33%
  • Magnesium: 37%
  • Iron: 23%

Pumpkin seeds are not just limited to the aforementioned numbers and nutrients. These are a great source of antioxidants if fruits aren’t your cup of shake. Plus, it’s been linked to a reduced risk of certain cancers. Will significantly reinforce your heart, prostate, and bladder health.

Bottom Line

Protein is definitely a crucial supplementary factor in maintaining a healthy life. Still, along with protein, you have to think of all the other health-boosting nutrients that will combine to form a formidable balanced diet that tastes good, and will not leave you overloaded with fat.

Read this to make your protein intake schedule.