Whole foods and protein powder have the same gram amount of protein. Supplementary to these whole foods, beans and sprouts can be incorporated in your everyday diet to increase protein content.

The pros of eating whole foods to protein powder are that whole foods taste a lot better than just drinking protein shakes.

However, the con of eating whole foods instead of taking protein powder is that it takes time for the whole foods to digest and the protein shake usually digests in minutes.

Image is for representative purposes only.