Milk, kefir, vegetable drink or hot broth… several options allow you to increase your intake without disrupting your habits. Some also help satiety, others provide calcium or useful enzymes for digestion. Enough to vary a little when the omelette starts to tire.
These high-protein drinks that go beyond the egg
Cow’s milk remains the easiest option to find. One cup provides about 8g of protein, more than a large egg. Added to this are calcium and sometimes vitamin D, useful for bones. Many already use it in coffee or with cereals without necessarily thinking about its benefits on the protein side.
The fortified soy drink comes very close with around 6.3 g per cup. It is one of the rare plant-based drinks to display such an interesting protein profile. It is also suitable for people with lactose intolerance or those who want to limit animal products without sacrificing their intake.
Milk kefir takes it up a notch with almost 8.8 g of protein per cup. This fermented drink also contains more than 60 strains of beneficial bacteria and yeast. Result: a glass often lasts longer than a simple fruit juice, with a bonus for digestive comfort.
Protein smoothies and bone broth, the options that really stall
Bone broth is increasingly attracting fans of savory options. Prepared from chicken, beef or sometimes fish bones, it provides around 9 g of protein per cup in its canned version. Served hot, it easily replaces a mid-afternoon snack, especially when the cravings strike.
Protein smoothies play in another category. With a milk, kefir, or fortified soy base, plus yogurt, almond butter, or protein powder, some easily exceed 15 to 19 g of protein per glass.
A banana and almond butter smoothie can thus reach 19 g per serving. A “peanut butter and jelly” version is around 18 g, with an additional fiber contribution thanks to whole fruits. This is often what explains their satiating effect after sports or during a too light lunch.
How to incorporate these protein drinks without changing your entire routine
In the morning, a simple glass of milk or soy drink can already increase the protein in breakfast. Kefir also works great with fresh fruit or muesli when you want something quick.
As a snack, bone broth offers a warm, savory alternative to cookies or candy bars. Richer smoothies are more suitable after a workout or on days when your appetite is a little lacking.
All these drinks do not have exactly the same nutritional value. Bone broth contains mostly collagen, which is considered less complete than egg protein. Some industrial smoothies or flavored milks may also contain a lot of sugar or salt. It is therefore better to look at the labels before filling your glass.