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Here at, we always recommend eating prepared nutrient dense food when available. However, life happens and we do not have the time to prepare a home cooked meal.  Sometimes we need a quick, protein rich shake or smoothie when we are rushing out the door.

I do believe whey protein is one of the best meal replacement powders available. Unfortunately, not everyone can have whey protein due to lactose intolerance and dairy sensitivities. I am lucky to able to consume dairy with no issues. That is not the case with many human beings (my wife Laura included).

In this article, I want to discuss healthy alternatives to whey/dairy derived protein sources that will make a fast and delicious meal without causing digestive issues for those sensitive to dairy products. Even if you can have dairy with no issues, you may want to give these alternatives sources of protein a try!

Egg Protein Powder

I began using egg white protein powder over 15 years ago and have never looked back. It is just as delicious as whey protein powder in my opinion, contains 0g of fat and less calories than whey protein powder. I recommend using Jay Robb Egg White protein powder. It tastes amazing, is sweetened with stevia, and mixes very well. No clumps here! You can buy it at most health food stores or on Amazon here.
Jay Robb – Egg White Protein Powder, Outrageously Delicious, Vanilla, 21 Servings (24 oz)

Here is a delicious recipe I use when I am crunched on time. Tastes just like a milkshake!
French Vanilla “Milk” Shake
1 cup unsweetened coconut Milk
1 scoop Jay Robb Egg White Protein Powder (vanilla flavor)
¼ tsp vanilla extract
Blend and Serve!

Hemp Seed

I am going to address the elephant in the room. Hemp seed is completely healthy to ingest and will not get you high. With that being said, Hemp seed has a multitude of health benefits such as improving heart health, boosting metabolism and even cleansing the colon. Hemp seed protein powder is a great vegan source of protein, and also contains essential fatty acid omega-3 and omega-6. Hemp also has a nutty flavor, so it may not be for everyone’s taste palette. Hemp protein powder may be a little harder to find, but you can find it on Amazon below.
Nutiva Organic Hemp Protein, Hi-Fiber, 3 Pound

I am a huge Reese’s Peanut Butter cup fan and this one really hits the spot after a great workout.

Peanut butter cup smoothie
1 scoop chocolate flavored hemp protein powder
1 banana
2 tablespoons natural peanut butter
1 cup rice milk

Blend and Serve!

Liquid Egg Whites

Liquid egg whites are a great alternative for those not wanting to use a powder. Liquid egg whites are minimally processed, and can be eaten raw due to them being pasteurized. Liquid egg whites are also affordable, contain less fat and calories, and have no flavor. They can be mixed into almost any type of shake or smoothie. Liquid egg whites are easily found at the grocery store, or you can purchase them in bulk below.
Liquid Egg White Protein – 2 Half Gallons

This is one of my favorite breakfasts, and keeps me full for several hours.

Tropical Heaven
1 cup orange juice
¼ cup frozen pineapple
¼ cup frozen strawberry
1 cup liquid egg whites

Blend and Serve!

I hope you enjoyed these recipes! If you like what you see, feel free to check out more than 180 recipes here.

Nick Hazleton CNC, LMT

Founder of

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Nick Hazleton CNC

Nick Hazleton started to help others find health, wellness, and most importantly, happiness. My passion for delicious food, fitness and general well-being has inspired me to inspire you!

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