Having a hard time hitting those protein goals? This is one of the most common struggles people face, and simply adding a protein shake to your day of eating can fix this — and satisfy your sweet tooth, too!

Whether you work out that day or not, adding in a protein shake (or two, if you are very active or following a plant-based diet!) is a great way to get in an extra 25-50 grams of quality, complete protein each day. 

Did you know that consuming enough protein on rest days is equally as important as on the days when you are crushing it in the gym? This is because protein is what helps our muscles to recover and grow! 

Here are a few examples of how adding in 1-2 Vitalura Labs protein shakes each day can really elevate your total protein intake!  

Example day #1 without a protein shake: 

Breakfast: Goat Cheese Spinach Omelette + Cinnamon Raisin Oatmeal - 30 g protein 

Snack: Greek Yogurt + Granola - 23 g protein 

Lunch: Chicken + Quinoa Veggie Plate - 21 g protein 

Snack: Caprese - 9 g protein 

Dinner: Turkey Taco Bowl - 25 g protein 

Total protein: 108 grams 

Example day #1 with protein shake: 

Breakfast: Goat Cheese Spinach Omelette + Cinnamon Raisin Oatmeal - 30 g protein 

Pre or Post-Workout: Vitalura Labs Protein Shake - 25 grams 

Snack: Greek Yogurt + Granola - 23 g protein 

Lunch: Chicken + Quinoa Veggie Plate - 21 g protein 

Snack: Caprese - 9 g protein 

Dinner: Turkey Taco Bowl - 25 g protein 

Evening Snack: Vitalura Labs Protein Shake - 25 grams 

Total protein: 133 grams 

Example day #2 (plant-based) without a protein shake: 

Breakfast: Cinnamon Chia Protein Oatmeal - 17 g protein

Snack: Ezekiel Hummus Toast - 5 g protein 

Lunch: Spinach Tempeh Sandwich - 30 g protein 

Snack: Oven Roasted Chickpeas - 5 g 

Dinner: Loaded Seitan Quinoa Lettuce Wraps - 27 g protein 

Total protein: 84 grams 

Example day #2 (plant-based) with protein shake: 

Breakfast: Cinnamon Chia Protein Oatmeal - 17 g protein

Pre or Post-Workout: Vitalura Labs Protein Shake - 25 grams 

Snack: Ezekiel Hummus Toast - 5 g protein 

Lunch: Spinach Tempeh Sandwich - 30 g protein 

Snack: Oven Roasted Chickpeas - 5 g 

Dinner: Loaded Seitan Quinoa Lettuce Wraps - 27 g protein 

Evening Snack: Vitalura Labs Protein Shake - 25 grams 

Total protein:  109 grams 

 

See how easily adding in a Vitalura Labs protein shake makes such a noticeable difference in your total protein intake for the day?

The exact time of day you have your protein shakes isn’t as important as you’d think, and what’s actually most important is your end-of-day total protein intake. The above meal plan is simply an example of how you could plan out a day of eating, but please take inspiration from it and make it your own!

Aside from your end-of-day total protein intake, the other most important thing is simply picking the time of day to have your shakes according to when works best for you!