Can I Use Protein Powder as a Meal Replacement?

This is a question we’re asked rather often!

Let’s get it out of the way. Unfortunately, the short answer is no.

On its own, protein powder cannot be used as a meal replacement.

But did you catch the important part of that sentence?

'On its own’.

That’s because there’s plenty of foods we can add to protein powder so that the combination can be a meal replacement.

We’ll show you how!

What Constitutes a ‘Meal’?

It's helpful to define what a meal is first. 

A meal is typically a mixture of different foods that lend themselves to a moderate to high calorie count made up of a mixture of macronutrients and micronutrients.

Put a little more simply, meals usually contain a mixture of fats, proteins and carbohydrates, in addition to other good stuff like vitamins and minerals.

If we’re consistent, we usually have several different meals a day, so that means we get a great, diverse range of macro nutrients and cover all of our vitamin and mineral needs too.

How is Protein Powder Different?

Protein powder is a highly concentrated source of just one macronutrient. 

Protein powder is designed to deliver a highly bioavailable protein source into your system fast, to support and improve your bodies physical function.

Because it is so rich in the one protein nutrient it lacks in the other two nutrients (carbohydrates, fats) needed to constitute it as a 'meal'. A high quality protein powder will contain a small amount of carbs and fats with vitamins and minerals but certainly not enough on a gram per gram basis to be considered a meal. 

How Can I Use Protein Powder as a Meal Replacement?

The easiest way to use your protein powder as a meal replacement is to break out the blender.

We’re going to make a meal of it, using protein powder as just one component with a healthy blend of added carbohydrates and fats.

Add the protein into the blender.

In this case, we recommend high quality organic flavored protein powder. With quality ingredients it can be used in multiple smoothie combinations, skipping all the artificial sweeteners and preservatives while not affecting the taste.

Pop fruit or oats into the blender.

For carbohydrates, fruit is a good choice. It adds a taste profile with vitamins and minerals and blends well with everything. Rolled oates are another great choice and help to make the smoothie alot more filling - great for breakfasts or in between meals. Frozen fruit can be used year round and chills a smoothie nicely. Be careful not to add too much fruit however as this can increase the sugar content quite quickly.  

Put your chosen healthy fats into the blender.

Next, we need some healthy fats. We’re suckers for peanut butter, but any nut butter is a good option and you could also opt for avocado, chia seeds or flax seeds.

Finally, add some cold liquid, blend and you’re good to go!

Plant based milks are our favorite. It adds an awesome creamy consistency while complimenting the overall taste.

Quick and easy, right?

You’ve got a great meal in your hands now, one with high quality ingredients that is digested quickly and easily and can be consumed on the go! By adding protein powder not only will you benefit from the nutrient itself but because of its satiating effects a protein rich smoothie will keep you fuller for longer, perfect for building lean muscle and boosting fat loss.

Can I Use Protein Powder In Normal Recipes?

Protein powder compliments healthy recipes just as well as smoothies. Due to its versatility protein powder can be added into almost any healthy recipe to boost the overall nutritional profile and taste! From breakfast birchers to chia puddings we've got you covered.

Looking for inspo? We’ve  built up a huge repository of recipes for you to get stuck into.

Looking for the real thing? See our recommended protein powder below or taste the range of our organic favourites here.