Blending The Perfect Protein Smoothie
Now that you know what kind of protein powder you want to add to your smoothie, it is time to make the perfect beverage! There are several key ingredients that go into every healthy smoothie, and while you can mix and match different fruits, vegetables, and liquids, by sticking to this easy sheet you will always have maximum nutrition in your beverages.
Fruit: Every good smoothie starts with fruit. You can use fresh fruit or frozen fruit, and you can use any kind of fruit you want. I recommend starting with one cup of either strawberries, blueberries, bananas, mangoes, pineapples, cherries, or peaches.
Vegetables: Veggies are the next most important thing to add. Almost everybody I know adds at least a handful of spinach or kale into their smoothie to add a healthy portion of antioxidants. The best thing about using low-key vegetables like spinach is that they are virtually flavorless when mixed with fruit.
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Protein: Now it is time to add your protein. If you are going with protein powder, be sure that you add the appropriate amount of powder based on your own needs and your packages instructions. I suggest a quality almond protein, hemp protein, peanut protein, egg white protein, soy protein, or any other similar protein powder.
If you are not using protein powder, I recommend always putting about half a cup of Greek yogurt into your smoothie. Youll get roughly 12 grams of protein with every half cup.
Green Weight Loss Smoothies
Popping into a juice bar for a cold cup of extruded kale juice may be all the rage, but when it comes to both nutritional impact and weight-loss power, juices cant hold a candle to smoothies.
- First, most commercial juices use apple juice, which is a high-sugar, low-nutrient base.
- Second, juicing strips all the natural fiber out of produce: the rough stuff is what makes it good.
- And third, juices lack fat and protein without these crucial elements, youre getting no fat-burning, metabolism-boosting benefits.
Next time you want to drink your veggies, blend up one of these seriously nutritious recipes from the book Zero Belly Smoothies.
All recipes make one serving.
How Long Do Smoothies Last
If youre wondering how long do smoothies last in the freezer, the answer is up to 3 months.
In the fridge, smoothies last for approximately 24 hours. They can last for 2 days but to ensure maximum nutrition, flavor, and freshness, I recommend enjoying the smoothie during the first 24 hours after you remove it from the freezer.
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Garden Of Life Raw Organic Vanilla Protein Powder 5 Stars
22G protein // 0g sugar // 110 calories // $1.56 per serving// vegan // gluten-free // soy-free // non-gmo // organic
Garden of Life Vanilla Protein Powder was our all-around winner for this entire test! We absolutely loved the true vanilla flavor, the price-point and nutrition profile. There is 0 grams of sugar and 22 grams of protein in every serving AND being a plant based protein powder, it doesnt taste chalky or earthy at all! It was perfectly sweet in the smoothie and left the muffins moist and very fluffy. We HIGHLY recommend this product for sure consider it the best tasting protein powder on the market.
Back To The Earth Protein Smoothie
by Jennifer McDaniel, MS, RDN, CSSD, LD
“This is an excellent post-workout recovery drink. Beets contain nitrate, which increases blood flow to muscles and acts as an anti-inflammatory and antioxidant. Chia seeds are rich in omega-3 fatty acids, which hold on to water, prolonging hydration and retention of electrolytes, and slowly release carbs for better endurance. Ginger can help relieve muscle soreness and reduce oxidative stress.”
- 1 Tbsp. chia seeds
- 1 slice fresh ginger or 1 tsp dried ginger
Nutrition: 466 calories, 6.5 g fat , 10 mg cholesterol, 316 mg sodium, 677 mg calcium, 73 g carbs, 14 g fiber, 35 g sugars, 35 g protein
by Jennifer McDaniel, MS, RDN, CSSD, LD
“This drink’s base is almond butter, which is rich in satiating protein to power muscles. Mango is packed with vitamins C and A, which promotes immunity and cell growth. Flax seeds’ omega-3 fatty acids improve insulin and glucose metabolism, and some research suggests in can increase blood flow and muscle growth. Turmeric is a strong anti-inflammatory and antioxidant that’s even been linked to increasing neuroplasticity, which can improve our memory and cognition. Turmeric can be especially be helpful if you’re learning how to master a new skill in your sport it’s also been proven to reduce recovery time and increase endurance and performance.”
by Libby Mills, MS, RDN, LDN
- 1 medium carrot
- 7 oz silken tofu, about 2/5 of a 16 oz package
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Top 5 Keto Protein Shake Recipes
Keto protein shakes are a perfect post-workout meal to ensure your body gets the protein it needs to recover and grow muscle tissue.
The question is where to get the necessary protein from. If youre old school like Arnold Schwarzenegger, you might consider throwing a steak, a few eggs and a cup of avocado oil into a blender and then drinking the mix. For the rest of us, there are protein powders.
Most of the recipes below use natural protein powders and collagen peptides. However, if youre a fan of real food and you have a trusted source of pastured eggs, you might enjoy my egg-based recipe.
If youre not sure what type of protein you should use, check out the FAQ section to find more information.
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Cacao Mint Hemp Flavoured Protein Powder
Particularly for those with intolerances, Happy Ways Cacao Mint Hemp Protein Powder may be the best tasting protein powder flavour for you. Hemp-based protein powder doesnt contain allergens, gluten, sugar, lactose, nuts or soy.
Also, hemp is rich in omega 3 and omega 6 essential fatty acidsthis supports energy production and strengthens the immune system. Hemp contains vitamins and minerals including magnesium, iron, zinc, calcium, vitamin B and D3 and Gamma Linolenic Acid that prevents and fights inflammation and PMS symptoms.
Happy Ways Cacao Mint Hemp Protein Powder has a slightly nutty/earthy taste and is made with organic and natural ingredients such as coconut flour, cacao, chia seeds and natural mint. It doesnt contain any dairy, making it perfect for people looking for a vegan-friendly protein powder, and its good for people that are allergic or have sensitivities to products containing lactose. For those who love all things choc mint, this one will no doubt satisfy your tastebuds!
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Banana Almond Protein Smoothie
This smoothie is all about post-workout health. Delivering 21 grams of protein, it helps to repair microtears in your muscles to get you ready for your next gym session.
BLEND THIS:½ cup plain Greek yogurt3 tbsp almond butter1 scoop whey protein powder1 tbsp hulled hemp seeds1 frozen banana
329 calories, 21 g protein, 26 g carbs, 5 g fiber, 17 g fat
How To Make This Coffee
Its not hard to make smoothies in the morning, but the process can be even easier if you want to plan ahead. Heres how to make this coffee smoothie in a freezer pack:
- Add the ground coffee, banana, vanilla extract, and peanut butter to a sealable freezer-safe bag .
- Press the air out of the bag.
- Place the bag in the freezer.
When you crave a coffee smoothie in the morning, all you have to do is to add almond milk followed by the frozen ingredients to your blender.
This also means your breakfast drink will be ready in 2 minutes now. You can see all about smoothie freezer packs here.
OR if you wanted to blend everything fully ahead, you can pour it into a mason jar, and freeze. Then, grab it the night before and allow it to thaw in the fridge overnight. When you wake up, itll be ready to grab and enjoy.
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Can I Make High Protein Fruit Smoothies Ahead
Smoothies can be made ahead and put in the freezer. In fact, Ive got 7 Easy Make Ahead Smoothies that you can prep and store for up to 3 months. Pull them out of the freezer the night before and place in the fridge. In the morning, breakfast is served immediately!
If you want to get more veggies and fruit into your day to day food intake, try prepping Smoothie Freezer Packs as a make ahead meal or snack, too.
You can make one of these High Protein Fruit Smoothies and leave it in the fridge for up to 24 hours without all of the nutrition leaving the mix, but I enjoy them best right out of the blender!
Are Protein Shakes Good For You
The unsurprising answer is yes. Of course, an extra dose of protein is a great choice for a snack or meal replacement. Many athletes use protein shakes as a way to refuel after exercise. All adults need a minimum of 46-56 grams of protein each day and these shake recipes are a great way to meet that goal.
The best protein shake recipes, including the 5 that are shown below, rely on whey protein powder for that extra nutrition. Whey protein has many benefits, including all of the following:
- Builds muscle and strength
- Works as a appetite suppresant
- Boosts metabolism
- Provides balance for the body systems with amino acids
- Repairs muscles from exercise
Additionally, these healthy drinks are quick to make, portable, and you dont need any cooking skills or preparation to make them!
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Chunky Monkey Protein Smoothie
After the seemingly endless holiday buffet of donuts, coffee cake, and muffins, our bodies are yearning for a fresh start! Those treats were all tasty at the time, but there’s nothing better than starting the day with a healthy breakfast like this Chunky Monkey Protein Smoothie!
When the cold, gray reality of a February morning sends you running for the pastries or a quick cup of coffee, don’t let your New Year’s Resolutions and positive intentions fall by the wayside.
Instead, you can spend less than 5 minutes whipping up a nutritious meal that your entire family will devour. Loaded with the delicious flavors of chocolate, bananas, and peanut butter, this Chunky Monkey Smoothie is a simple way to power you through the day!
Here’s a reality check: Green smoothies are all the rage, but if I serve my boys a glass of thick, brownish-green sludge, there is no chance that they will actually ingest the beverage — regardless of how many vitamins it contains. Instead, if I want them to fuel up with fruit, protein, and healthy fats, I better make it all taste ah-mazing.
Mission accomplished! This Chunky Monkey Smoothie is so rich, so chocolatey, and so thick that the kids prefer to eat it with a spoon!
Top Ingredients For Keto Shakes
Besides the fruits mentioned above, the recipes that follow rely on a few common ingredients see the list below. However, I encourage you to experiment and substitute ingredients as you see fit.
- Chia seeds or flax seeds
- Cocoa powder, cacao nibs or dark chocolate
- Coconut milk, heavy cream or cacao butter
- Protein powder or collagen powder
- Stevia or monk fruit extract
- Spices cinnamon, turmeric, ginger
To make it easier for you to come up with your own recipes, Ive created a spreadsheet with all of the ingredients mentioned in this article, including their macros.
That way, you can quickly and easily play with different ingredients and see how many calories, fat, carbs and protein your new creation has.
Note that, in my opinion, smoothies and shakes always taste better if you use coconut milk instead of almond milk. Thats because coconut milk has a lot of fat and a creamy texture.
Unfortunately, some of the fat in coconut milk has a laxative effect on many people. If you can handle it, I encourage you to use coconut milk. If not, substitute with another unsweetened nut milk and add an avocado and more stevia.
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Sun Warrior Organic Protein Powder 4 Stars
18g protein // 0g sugar// 100 calories// $1.19 per serving // vegan // gluten free// non-GMO// no artificial flavor // organic
A close second was Sun Warrior Organic Protein Powder. It has 4g less protein than GOL, but we love that the vanilla flavor wasnt super overpowering. The price point of Sun Warrior is on point and its widely available everywhere. This product is vegan, gluten-free, non-GMO, and organic. It tasted great in smoothies and baked really well.
How To Make Protein Shakes
It couldnt be easier to add protein to your diet with these shakes. You really just dump all the ingredients into a blender and push the button!
Here are a few tips to make your shakes even better, as well as step-by-step instructions:
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> > The Protein Powder Test < <
First things first. We turned to you beautiful people for protein powder recommendations. We reviewed 14 total protein powders because these 14 protein powders were repeated time and time again when we asked you guys what your favorite protein powders were. We know there are many different kinds of protein powder and nutrition powders out there, but for this post, we specifically focused on VANILLA plant based protein powder and VANILLA whey protein powder. We found that anything chocolate -flavored was sort of masked by the chocolate flavor itself and that with vanilla we could sense the true flavor and texture.
When looking for the best protein powder, there is so much to consider. What does the nutrition profile look like? Is it gluten-free, dairy-free, vegan, etc.? How many grams of protein are there per serving? How much sugar is involved? Is there stevia? We put together a protein powder test so that we could rank each protein powder on a 5-star system based off of a few qualities. Heres what we considered when testing every protein powder
The last two in this list are very special because obviously taste and texture matter almost more than the rest of the qualities. When we incorporate protein powder into our everyday life, we found that we mostly blended it into smoothies OR used a scoop or two in baked goods such as cookies or muffins.
Are Smoothies Healthy
Smoothies are very popular these days. They are served everywhere at restaurants, at coffee places, and you can buy ready-to-drink smoothies from the grocery store. You can even buy frozen smoothie packs from the grocery store. But the most important question is are smoothies healthy? The answer? It depends. Some are, some arent.
The store-bought smoothies can be high in calories and, despite the no added sugar label, they can be very high in sugars and not very healthy. Thats because instead of using only whole fruits to make the smoothie, stores add processed fruit juice. And, while a healthy smoothie is high in fiber and nutrients, those ones arent. Instead, youre mostly getting empty calories from all the sugar and without any of the benefits of the fruit or vegetable.
Smoothies made of whole fruits and/or whole veggies are nutritious and packed with vitamins and minerals, on the other hand. If you want to be sure you buy a healthy smoothie, check the ingredients list. Fruits, veggies, milk, and spices should be the only main ingredients.
Better yet, make healthy smoothies at home. You saw how easy it is to make smoothie packs so go for it! You have control over the ingredients and flavors if you make your very own freezer smoothie packs at home. You get to control all the flavors that way, too!
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Helps You Lose Weight
Protein powders are very low in calories. Therefore, it is very easy to stay in a caloric deficit as long as you choose low-calorie ingredients to add.
Additionally, the calories you consume with protein smoothies are generally quite healthy.
Therefore, they are likely to boost your metabolism as long as you combine them with working out. This opens another avenue for weight loss.
Love This Protein Green Smoothie Recipe
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Whare are the best smoothies for athletes?
Smoothies are a great addition to your workout recovery routine. Smoothies are full of vitamins and micronutrients to quickly replenish your body. While protein shakes are a favorite of athletes for post-training, its not the only nutrient your body needs for recovery and muscle growth. Fruits and vegetables are a fast source of micronutrients that are great for your post-workout recovery. Many athletes benefit from a protein green smoothie or protein berry smoothie within an hour of vigorous exercise.
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Are Chocolate Protein Shakes Good For Weight Loss
Protein is important for weight loss*. Getting enough protein can help increase your metabolism and help reduce your appetite while helping to lose body fat instead of muscle. That said, protein shakes contain quite a few calories. So if the shake works with your macro or calorie goal, it can be a great weight-loss aid. Consult with a certified nutritionist to see how this Chocolate Protein Shake works into your personal health or weight loss plans.
*While I have a background in Exercise and Wellness , all the content in this post is for informational purposes only. Please consult a doctor or dietitian for any specific dietary needs or questions.