Yes, normal food intake that got more protein to meet daily body need is sufficient. But the thing is, our Malaysian style diet normally carbo heavy so lack of other nutrient especially protein. For me, if you eat enough of protein from normal food daily then you're doing fine without any protein powder supplement. If want to workout and build muscle then definitely need to take more protein, easiest and fastest by taking protein powder.

I personally take meal replacement with higher protein to balance my diet mostly breakfast, if not hard to hit daily protein intake needed for own body. Protein only wasted if you take excessive from your body daily needs and you didn't tear muscle by working out.

Depending on what TS want to achieve

Exactly, if just taking more protein intake and hope to gain muscle magically then it's totally wasting time and money. But bear in mind, our Malaysian style diet and meal are super high in carbs and fats but not much in protein. You can do calculation of daily protein intake needed for your own body as it differ base on individual weight.

Simple calculation for minimum daily protein need for own body :-
Current Weight multiply 0.8 to 1 (Eg. 70kg adult need 56g to 70g of protein intake daily) *If workout and build muscle or losing weight/gain weight definitely need more than this, that's where protein powder supplement kicks in to assist*

Hard to find in market for meal replacement that can hit above 20g protein per serving, unless pure protein powder that normally use for workout. But protein powder usually doesn't have much nutrient and it's normally help to boost protein intake mainly for workout and build muscle.

Btw, the meal replacement I personally taking now have roughly 22g~ protein per serving with added fiber and decent amount of vitamin + mineral which is quite amazing. It really depend on what you want to achieve, for me it's very convenient every morning to boost protein intake to meet daily need instead of eating junk like nasi lemak, roti canai etc

Ah sorry, I missed out the notification. Just realized after scrolling through. Not sure if you've tried or seen before, it's called vonliv wondermeal and I directly get it from their official web. You can check them out if you're still looking for one

I tried optimum before too, some of the flavour taste quite awful..but many flavor to choose from. For sweetness, do take extra precaution on sugar stated on the nutri fact. Some product really taste not sweet but sugar is very high, it's like silence killer.