Protein is a vital component of a healthy diet. Every cell in the body contains protein, and it supports countless functions: repairing tissues and cells, forming antibodies to fight infection, transporting oxygen in the blood, regulating hormones and blood clotting, maintaining fluid balance, and more.
I don’t track calories or macros strictly, but I aim for roughly 30–45 grams of protein at each main meal and add more through snacks. I usually estimate portions by eye—after years of practice—or follow a simple rule: your protein portion should be about the size of your fist. For context, 4 ounces of grilled salmon or one turkey burger provides around 20–25 grams of protein. Many people meet their protein needs through whole foods, but if you’re pursuing specific fitness goals like building lean muscle, a protein powder can help fill gaps and make reaching targets easier.
Over the years I’ve tested many protein powders and have settled on a few favorites that I rotate through. I have a sensitive stomach and avoid dairy because I’m lactose intolerant, so I prioritize high-quality formulas without unnecessary additives. Below are six protein powders I regularly use, with notes on why I like them.
- Ritual Protein – My most-used option. I prefer the vanilla flavor and use it a lot for cooking and baking because it blends well and has a clean taste. Ritual also offers a Pregnancy and Postpartum formula for those who need it.
- Be Well By Kelly – A grass-fed beef protein that’s dairy-free and a great choice when quality is the top priority. I usually choose vanilla; it makes smoothies extra fluffy. (Discounts or codes may be available directly from the brand.)
- FlavCity – Available in both vegan and grass-fed whey options. I like the vegan vanilla for its texture and flavor in smoothies.
- Four Sigmatic Superfood Protein – I enjoy the peanut butter flavor most, with vanilla and chocolate close behind. They also have an unflavored version that’s handy when you want to add protein to baked goods without changing the taste.
- Equip – A versatile brand I’ve been using recently for smoothies, chia pudding, and other recipes. I often use their vanilla collagen, chocolate beef isolate, and grass-fed colostrum products depending on the recipe and desired benefits.
- Amazing Grass Digest – I prefer the vanilla flavor; it’s easy to blend into shakes or mix into yogurt for an extra protein boost.
If you have favorite protein powders, I’d love to hear your recommendations—drop them below!