Protein Powders:

Protein is one of the most important things I try to make sure to get enough of in my diet every day. It supports muscle repair, blood sugar balance, satiety, hormone health, and healthy aging. Whole food is always my first choice, but on busy mornings, after a workout, or when I need an easy way to round out a meal, I often supplement with a good protein powder.

As I'm approaching 40, soon to be in my perimenopause era, I can see and feel a difference when I prioritize protein and fiber in my diet. In my late 20s through mid 30s, my diet was mostly vegan except for occasionally eating fish without much thought about protein and my body got away with it. During pregnancy is when I started to up my protein and after babies, my hair, skin, and energy all needed more protein to bounce back. I'm much more mindful about it now, but don't track or obsess over it. I feel leaner, stronger, and more energetic when I stay consistent. I work hard for my muscle and want to hold onto it.

Not all protein powders are created equal, and there is no one "best" protein for everyone. It depends on your body and digestive system, your goals and what you're looking for beyond just the protein itself. Whether you prefer a plant based option, a whole food and animal based option like bone broth or beef isolate, a classic grass fed whey, or you're shopping for your kids, I've rounded up my favorite options in each category to share with you.

How Much Protein Do We Need?

According to the American Heart Association, the minimal amount of protein to prevent deficiency is about 46g/day for women and 56g/day for men. If you're active or focused on building muscle, research suggests aiming for 90 to 120g/day for women and 110 to 150g/day for men. I try to aim for 100g/day and 30g per meal, although I don't always hit that. A protein powder is one of the easiest ways to help close that gap.

If your goal is to maintain or build muscle: multiply your weight in pounds by .7 to 1.0g = your daily protein goal in grams. Per meal, aim for roughly a third of your daily target.

How I Supplement:

Breakfast, post workout, or afternoon fuel is when I most often supplement with protein powder, since these are the times I usually fall short. I'll make a simple protein shake or add it to a smoothie, oatmeal, chia seed pudding bowl, protein balls, or more.

If I'm using it as more of a meal replacement, I'll make a smoothie with protein powder, a liquid base, fruit, a handful of greens as well as other veggies (like spinach or cauliflower) for fiber and nutrients, and something with healthy fat (like nut butter, avocado, and/or chia seeds) to keep me full and satisfied longer.

What I Look for:

When I'm choosing a protein powder to buy, I look beyond the grams on the label. I want a clean, short ingredient list, no artificial sweeteners or dyes, minimal gums and fillers, and ideally something third party tested for heavy metals and contaminants.

Organic and grass fed matter to me here, whether it's a plant, beef, or dairy based protein powder. Since protein supplements are something my family and I are consuming regularly, I try to prioritize organic and grass fed sourcing across every category below.

Plant proteins like pea and pumpkin seed are often heavily sprayed crops, so "organic" means avoiding glyphosate and pesticide residue. Beef and whey proteins, on the other hand, reflect what the animal ate and how it was raised. Grass fed means no grain fed feedlot exposure to added hormones, antibiotics, or the pesticides sprayed on grain crops. I look for brands that verify it, grass fed and grass finished, with third party testing to back it up, rather than trusting the label alone.

Certified organic whey does exist, but it's much harder to find since organic dairy is a much smaller market, so grass fed tends to be the more realistic standard I look for in that category specifically.

There are so many good options out there now, and my list will keep evolving as I try new ones. Here are some of my current favorite protein powders, broken down by type.

Beef Protein Isolate:

1. Sarah Wragge Wellness Optimize Protein

45g protein per serving, 15 servings per bag

One of my current favorite protein powders. This is a clean, high protein option: a unique blend of grass fed beef protein isolate and organic pea protein isolate, giving you a complete amino acid profile from both animal and plant sources. It also has 10g of prebiotic inulin fiber for digestion, which I love, and only six ingredients total.

This one checks all my boxes for ingredients, texture, flavor, and quantity of protein and fiber, and it doesn't leave me bloated, which was a real concern for me with this amount of protein and fiber. It tastes delicious, like a chocolate malt milkshake. In my opinion, the consistency is perfect. It's so creamy, but also dissolves well in liquids. I love that I can just throw it in my blender with water, ice, and a handful of frozen berries and it blends up like a milkshake.

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2. Promix Grass Fed Beef Protein Isolate, Creamy Vanilla

30g protein per serving, 30 servings per bag

Their beef protein comes from EU sourced, grass fed and grass finished cattle raised without growth hormones. It's hydrolyzed for faster, easier digestion and absorption, which may also support post workout recovery. The ingredient list is refreshingly simple: grass fed, grass finished hydrolyzed beef protein isolate, organic coconut milk, vanilla powder, Himalayan pink salt, and monk fruit extract. They also make an unflavored version with just one ingredient that you can easily add to smoothies, oatmeal, or other foods.

Their products are third party tested for quality and purity. They also make clean whey protein options, although those are not certified organic or specifically labeled as grass fed and grass finished like the beef protein. The whey options are free from added hormones, antibiotics, and chemical bleaching agents.

3. Equip Foods Prime Protein, Chocolate

21g protein per serving, 30 servings per bag

I've shared this one before, it's an easy add that dissolves easily and is made from grass fed meat and bones with naturally occurring collagen and gelatin. The flavored versions keep it to just a few real food ingredients and no vague "natural flavors." No gums, sugar alcohols, or artificial sweeteners. Every batch is third party tested for heavy metals and other contaminants.

Bone-Broth Based:

4. Sava Nutrition Original Protein Powder Variety Pack

20g protein per serving, 14 sticks per bag

Another favorite clean, 100% grass-fed and grass-finished, bone broth protein powder that's collagen-rich to support skin, joints, and gut health. I love these convenient on-the-go packets in a variety of flavors—I take them with me when I travel, and they're convenient to keep in your purse if you need protein on-the-go.

Sava, formerly Taylor Dukes Wellness, is a brand that uses ingredients I trust, and all products are third-party tested for quality and purity. It dissolves easily into liquids and is made with organic coconut milk powder for a smooth, dairy-free texture. No added sugars, artificial flavors, or colors—instead, it's made with real, organic fruit powder and lightly sweetened with monk fruit and stevia extract. Sava also makes whey protein options for those who prefer whey.

5. Paleovalley 100% Grass Fed Bone Broth Protein

One of our long time favorites. It dissolves into almost everything, the ingredient list is clean and short (bone broth powder, coconut milk powder, and clean flavoring), and it's a great source of collagen. Made from actual bones, not hides, so you get the extra nutrients and restorative benefits that come from the bone itself.

It's 100% grass fed and grass finished, sourced from cattle raised on pesticide free pastures and never fed grains, with every batch third party tested for over 40 pesticides and herbicides. My kids also love this one and make chocolate milk with it, and since it's lower in protein, I feel good about giving them half a serving.

Plant-Based:

6. Kroma Vanilla Cinnamon Plant-Based Protein

20g protein per serving, 15 servings per container

One of my favorites and the best tasting plant-based powder I've tried. All I have to do is shake it up with water for 20g of easy protein on the go. It's pricier than the others (over $41 for only 12 servings), so I use this one sparingly rather than daily.

It's a blend of three clean protein sources: organic pea protein, organic pumpkin seed protein, and Chocho, an Andean super bean with a complete amino acid profile. Rounded out with coconut milk, coconut water, and a digestive enzyme blend to help with absorption and prevent the bloating that plant proteins can sometimes cause. I love that it includes reishi for an extra wellness boost, and it tastes more like a treat than a typical chalky plant protein.

7. Tejari Plant-Based Superfood Protein, Organic Cacao + Peanut

20g protein per serving, 15 servings per bag

A plant based superfood protein blend made with real, whole food ingredients like turmeric, cacao, dates, and peanuts. The whole food base is designed to keep you full longer. If you are looking for a clean plant-based option with no stevia, no monk fruit, this is it. Instead, dates give it a hint of natural sweetness.

I used to buy their kids version for my family, but they recently discontinued it, so I'm including the adult version here instead. I haven't personally tried this one yet, but the ingredient list is impressive and it's on my list to try.

Whey-Based:

8. Ballerina Farm Vanilla Whey Protein Powder

24g protein per serving, 30 servings per bag

I don't personally tolerate whey well, but this is my husband's favorite. It tastes like a vanilla milkshake. It's 100% grass fed and grass finished, though not certified organic. It's made with whey, hydrolyzed collagen peptides, calf first sourced bovine colostrum, hemp protein, and a bit of prebiotic fiber. The colostrum is a unique addition here and it adds an extra layer of gut and immune support on top of the protein itself.

9. Natural Force Grass Fed Organic Whey Protein Powder

20g protein per serving, about 17 servings per bag

A new discovery we haven't personally tried yet, but one of the few organic and grass fed whey options I could find. It's stevia free and sweetened only with organic monk fruit. No additives, sugar, fillers, or lecithin. Every batch is lab tested to verify quality, purity, and safety. The ingredient list is short and simple: grass fed organic whey protein, organic monk fruit powder, organic vanilla flavor.

Kids:

10. Hiya Kids Daily Growth + Protein

15g protein per serving, 28 servings (ages 13+). 7.5g per half serving, 56 servings (ages 3 to 7). 11.25g per three quarter serving, 37.5 servings (ages 8 to 12)

More than just a plant based protein shake. It's built as a complete daily nutrition powder, flavorless and meant to disappear into food rather than be sipped as a drink. Made from organic rice and pea protein, which matters to me since these are heavily sprayed crops, it blends into whatever your kid is already eating or drinking: smoothies, oatmeal, pancakes, even baked goods. Beyond protein, it has a gut health blend of prebiotics and probiotics, flax and chia for omega 3s, elderberry for immune support, and 20+ vitamins and minerals. It's also third party tested to be free of pesticides and heavy metals, and made for kids 2 and up. See the age based servings above. Also, be sure to refrigerate this one after opening to maintain freshness.

Use code JESSICA10 for 10% off Kika.

11. Kika Complete Nutrition Powder

15g protein per serving, 28 servings (ages 13+), 7.5g per half serving, 56 servings (ages 3 to 7), 11.25g per three quarter serving, 37.5 servings (ages 8 to 12)

More than just a plant based protein shake. It's built as a complete daily nutrition powder, flavorless and meant to disappear into food rather than be sipped as a drink. Made from organic rice and pea protein, it blends into whatever your kid is already eating or drinking: smoothies, oatmeal, pancakes, or baked goods. Beyond protein, it has a gut health blend of prebiotics and probiotics, flax and chia for omega 3s, elderberry for immune support, and 20+ vitamins and minerals. It's also third party tested to be free of pesticides and heavy metals.See the age based servings above, and remember to refrigerate it after opening to maintain freshness.

Use code JESSICA10 for 10% off Kika.