Real Food, Real Fuel: Protein Options Without the Powder

Simple ways to get more protein — no scoop necessary.

If you’re trying to up your protein, you’ve probably heard it before: “Just add a scoop of protein powder!” While powders can be helpful, they’re not the only way to get what your body needs — and for many moms, they’re not always the most appealing option. Whether you're nursing, pregnant, or simply prefer whole foods, there are plenty of real-food protein sources that can fuel your body without the blender.

At Wilma, we believe in nourishing your body with foods that make you feel strong, satisfied, and energized — no chalky aftertaste required.

Here are some of our favorite protein-packed foods to keep on rotation:

🍗 Chicken & Turkey

Lean and versatile, these two powerhouses are easy to prep ahead and add to salads, wraps, pasta dishes, or eaten on their own. Try grilled chicken breast or ground turkey in a skillet with veggies for a quick lunch or dinner.

🥚 Egg Whites

Egg whites are a great low-calorie, high-protein option — and they cook in minutes. Scramble them with veggies, stir into oatmeal, or add to whole eggs to boost your breakfast’s protein content.

🥓 Turkey Bacon

For a breakfast or snack with a savory twist, turkey bacon is a fun alternative. It has less fat than pork bacon but still offers a satisfying crunch and flavor. Pair it with eggs or avocado toast for a more balanced plate.

🥩 Lean Ground Beef

Don't be afraid of red meat in moderation. Lean ground beef (93% or higher) provides iron, zinc, and a solid protein boost. Use it for tacos, meatballs, or a simple skillet hash.

🧀 Fat-Free Cheese

Want to add flavor and protein to your meals? Fat-free shredded cheese or string cheese can be a great option. Sprinkle it on a salad or melt it into a wrap for a satisfying upgrade.

🍦 Non-Fat Greek Yogurt

Greek yogurt is a protein MVP. It’s thick, creamy, and full of gut-friendly probiotics. Go for plain non-fat versions and dress it up with fruit, honey, cinnamon, or a spoonful of peanut butter.

🍴 Cottage Cheese

Cottage cheese is an often-overlooked snack that delivers. It’s creamy, rich in casein protein (great for slow digestion and feeling full), and pairs well with fruit, tomatoes, or even a drizzle of hot sauce if you're into savory snacks.

Why Prioritize Protein?

Especially for busy or postpartum moms, getting enough protein can help:

• Maintain energy through long days (and longer nights)

• Support muscle recovery and strength, especially as you return to movement postpartum

• Keep you full longer, reducing crashes or mindless snacking

• Stabilize blood sugar and mood (yes, please)

  
  

Make It Easy

You don’t have to overhaul your whole kitchen to boost protein. Start by adding just one high-protein food to each meal or snack. Prepping chicken breasts, stocking up on Greek yogurt, or keeping string cheese in the fridge are small steps that make a big difference. If you haven't already, join us on the Wilma app where we share quick and nutritious recipes each week!

Remember — fueling your body doesn’t have to be fancy. You’re doing an incredible job, and these real-food choices will help keep you feeling your best as you care for everyone else.