For best results, get your protein from foods. Also, space them through the day instead of loading up at one meal. But if you have trouble eating enough, protein shakes, powders, bars, and supplements can help. To control sugar and additives, make your own protein drink. Blend ½ cup fat-free Greek yogurt, ½ cup soy or skim milk, and ½ cup fruit to get about 14 grams. Add a tablespoon of peanut butter to amp the protein up to 18 grams.