Ways To Add Protein To Your Smoothie Without Powder
As convenient as protein powders are, they often contain belly-bloating whey, questionable fillers, and unnecessary artificial sweeteners. You certainly don’t spend countless minutes planking and doing hours of cardio to have your efforts compromised by a processed product.
That being said, your distaste of chalky, pulverized protein shouldn’t be an excuse for leaving this macronutrient out of your blended beverages. The reasoning is simple: “Smoothies can be large whacks of carbs and sugar, especially if there’s no protein or healthy fat that slows digestion and prevents blood sugar from spiking,” explains Isabel Smith, MS, RD, CDN, New York City-based dietitian and fitness expert. Carb-laden smoothies are metabolized by your body quickly, which will spike your blood sugar and lead you to feel hungry again soon after you’ve finished sipping.
For these reasons, we’ve compiled 24 of nature’s gifts that add protein to your blended beverage. They’re game changers. Need a recipe to add these boosters to? We’ve got you covered. Check out these 56 Smoothies for Weight Loss.
Protein Payout: 18-20 g per 6 oz
If you prefer a milkshake consistency to your smoothie, Greek yogurt is your go-to. And when it comes to weight loss, fat burning and fitness fuel, few foods are more powerful. Not to mention, it’s loaded with probiotics that aid in digestion, plus calcium and vitamin D, which are essential for bone health.
Whats In This Pear Shake Recipe
- Pears You can use any variety, I used danjou pears because I snagged a big bag in my Misfits Market box they have a fantastic selection of in-season fruits & veggies, healthy pantry items, and great food finds for a fraction of grocery store prices! You can get$10 off your first $30 box by clicking here!
- Oranges
- Kale
- Banana
- Ground Flaxseeds:I always add a scoop in my oatmeal for a little extra nutritional punch! This flaxseed meal has a wonderful nutty flavor too. Flaxseeds have a ton of amazing health benefits, so add a scoop to breakfasts, lunches, or smoothies!
- Plant-Based Vanilla Protein Powder of all the protein powders, this vanilla protein powder is my favorite! Its simple, has just 4 ingredients, and tastes amazing with fruit smoothies. Its not chalky and contains tons of plant protein to keep you going throughout the day.
How To Make This A Berry Protein Smoothie Bowl
To make a berry protein smoothie bowl make the smoothie thicker by using only ¾ cup milk.
Be sure to use frozen berries to help you get that thick consistency.
Once blended, pour into a bowl and add your choice of smoothie bowl toppings.
Some fun ideas would be nuts, seeds, sliced fresh fruit, granola, honey, cacao nibs and en extra drizzle of almond butter.
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High Protein Smoothies Without Protein Powder Recipes
Chocolate Beet Smoothie is made with beets, greek yogurt, nut butter, and cacao. The combo of chocolate and beets packs vitamins, minerals, & antioxidants and is loaded with protein, healthy fats, and carbs. It makes a great option for pre-workout.
Black Bean Brownie Smoothie uses black beans to pump up the protein. Naturally sweetened with just banana and dates, this bean smoothie is totally vegan and dairy-free, and delicious!
Best Vegetables To Use For Smoothies
Anything you like! Frozen is best to give you a refreshing smoothie you will love, and here are some tasty ideas you can get at the grocery store
- Spinach and kale for lots of iron
- Avocado for healthy fats and creaminess
- Broccoli for fiber and vitamin C
- Cucumber and celery for hydration and something fresh!
- Tomatoes for beta-carotene and Vitamin C
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Pineapple White Bean Protein Shake
Combine the following ingredients in a blender:
- 1/2 cup of frozen pineapple
- 1/2 frozen banana
- 1/2 cup of cooked white beans
- 1/2 cup of plain Greek yogurt
- 2 tablespoons of shredded coconut
- 1 cup of cows or plain soy milk
Summary
Homemade protein shakes can be made with nut butter, silken tofu, milk, cheese, and beans in lieu of powders. The shake recipes on this list contain approximately 1732 grams of protein.
How To Make A Protein Shake
Protein shake 101! Everything you need to know about making a protein shake, the difference between shakes and smoothies, why protein shakes are good for weight loss and six protein shake flavors.
Protein shakes seem to have made a comeback in the health world! But gone are the days of putting protein powder and water into a blender bottle and shaking it up the recipes Im sharing are blended and packed with so many delicious ingredients!
Sure, you have to get your blender out, but I promise its worth it! These protein shakes are so simple to make, tasty and filling!
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Vanilla Pumpkin Pie Shake
Tired of the same old fruit smoothies? Try one that tastes like pumpkin pie. The pumpkin is a great source of Vitamin A, which is good for your eyes, skin, and immune system, St. Pierre says.
12 oz water, milk, or yogurt2 scoops vanilla flavored protein powder¾ cup of pureed pumpkin1 tbsp of walnuts1 tbsp of ground flax½ cup of uncooked oatsCinnamon and vanilla extract to tasteIce as needed
535 calories, 60 g protein, 13 g fat, 45 g carbs, 13 g fiber
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!
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How To Incorporate Protein Shakes Into A Healthy Diet
While protein shakes are a great addition to your diet they are just one piece of the puzzle! Make sure you are getting a variety of nutrients in through a balance of fruit, vegetables, lean proteins and healthy fats. Heres an example meal plan that includes a protein shake:
- Breakfast: I have been hooked on oatmeal for breakfast lately! So many different ways to enjoy this yummy breakfast.
- Lunch: I typically have a salad for lunch its always a mixture of lots of vegetables, protein and healthy fats.
- Snack: Protein shake make a protein shake for an energy boost to get over the afternoon slump. Youll get energy and feel satisfied until dinner.
- Dinner: Take your pick when it comes to dinner options! Again, make sure theres a mixture of vegetables, protein and fat.
Protein Smoothies To Build Muscle
Protein is often spoken about in relation to muscle building, with this idea that the more protein you eat, the more muscle you will gain.
Its not untrue, but its also not quite that simple!
You need to make sure you are getting enough protein, particularly if you lead a very active lifestyle or are trying to build muscle
Protein is a fundamental building block of all muscle, so if youre trying to build extra muscle, you definitely need to make sure you are getting enough protein.
If building muscle is your goal then you want to aim for 1.6-2.2 grams of protein per kg of body weight, as this seems to be the sweet spot for muscle growth.
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How Do I Make This High Fiber Pear Smoothie Recipe
I use my Vitamix Blender for all my smoothies , it can blend anything no seriously, anything! I sometimes adding whole oranges or lemons to smoothies, and you cant taste any peel, seeds, or pulp. Pears can be fibrous, so make sure you use a high-speed blender to get all the pieces of the pear and peel nice and blended.
Blend all ingredients on high speed until you get a smooth consistency. Pour into your favorite glass or mason jar and enjoy.
How Much Is Too Much
You do not need more than 30 grams of protein in one sitting to stimulate muscle growth. A study in the “Journal of the American Dietetic Association” published in September 2009 found that consuming more than 30 grams of protein at one meal added no additional muscle-building benefit. Your body excretes extra protein in the urine, uses it for energy or stores it as fat.
Some protein powders contain added carbohydrates and supplements, increasing their calorie content and decreasing the amount of protein per scoop. Adding too much protein can affect the taste of your smoothie. Brown rice protein, for example, can create a chalky texture and taste if you add more than one scoop. Remember to take into account the other protein-containing foods you add to your smoothie. A drink made with 1 cup of milk, 1/2 cup of yogurt and 20 grams of protein powder exceeds 30 grams of total protein.
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Apple And Great Grains Shake
This shake tastes like apple pie in a glass, but you won’t find 58 grams of protein in a slice of Grandmas famous dessert. Most blenders will be able to handle pulverizing an apple, St. Pierre says. Leave the apple skin on for extra phytonutrients.
12 oz water, milk, or yogurt2 scoops vanilla flavored protein1 apple, core removed, and sliced into wedges1 cup of spinach¼ cup of uncooked oatsIce as neededCinnamon, to taste535 calories, 58 g protein, 13 g fat, 46 g carbs, 9 g fiber
Are High Protein Fruit Smoothies Healthy
Crave-worthy fruit smoothies are indeed healthy if you mix them right! Be sure to follow these pointers and youll end up with a good-for-you smoothie.
- Dont add juice from the grocery store shelf to your smoothie. Choose liquids like coconut water and unsweetened almond milk like we did for the 5 High Protein Fruit Smoothies for Weight Loss found in this post. Other good choices are hemp milk and soy milk.
- Add healthy fats like Greek yogurt and avocado. That way, along with the fat, youll get extra protein from the yogurt and vitamins and antioxidants from the avocado.
- If you think you need a sweetener, add cinnamon or a dash of pure maple syrup. Dont add artificial sweeteners.
- Dont forget your greens. They add extra nutrients and blend in well with fruits like bananas and strawberries.
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Best Protein Powders For High Protein Fruit Smoothies
The options for protein powder are plenty. Look for brands that are minimally processed and without added sugars or artificial sweeteners. I like the Naked Nutrition brand because the ingredients are minimal, and because you have options for pea, whey, and egg protein, among others. Lets look a little more closely at the options:
That all being said, you can certainly get naturally-occurring protein from chia seeds, flaxseeds, nut butter, spinach, and egg white, too!
A Typical Recipe For A Protein Smoothie Will Go Like This:
1) 1 cup of milk or yogurt 2) 1 cup of fruits 3) 1 cup of leafy green vegetables 4) A serving of your protein powder of choice 5) Extras honey or stevia as natural sweetener. You can also put other items such as chia seed, flax seed, nuts, etc. to increase the nutritional value and taste of your smoothie.6) Some ice to make the smoothie cold and refreshingFinally, put all of these ingredients in a blender and blend. So easy right?
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Protein Smoothie Recipes For Weight Gain Or Muscle Gain
Favorite Chocolate Protein Shake! This is my go-to after workouts packs protein, carbs, fruit, and veggies to help build muscle and optimize recovery . It tastes like a chocolate milkshake!
Apple Cinnamon Weight Gain Smoothie is a great way to gain weight by increasing your calories with a delicious whole foods packed smoothie.
Protein Smoothie Recipes For Weight Loss
One reason you might want to try a high protein smoothie is if you are trying to lose weight.
Getting enough protein is super important for weight loss. Protein is very filling so eating protein rich foods has an appetite suppressing effect. This is helpful if you are trying to remain in a calorie deficit!
These are mostly high protein fruit smoothies so they are full of fibre too, which is also super filling!
Protein is also crucial to your bodys general wellbeing and a lack of protein can leave you feeling weak and tired . Eating enough protein will help you feel at your best, whether that is while losing weight or not, so why not try a healthy breakfast smoothie for weight loss that is protein packed as well?
If you want to learn more about weight loss as a vegetarian, you should check out our vegetarian weight loss e-book. It shows you how to go about losing weight in the healthiest and most sustainable way possible.
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Tips For Making Smoothies
My Secret To Making The Perfect Protein Packed Smoothie
A few weeks ago I wrote the ultimate guide on choosing the best protein powder to suit your different requirements and goals.
Its no secret that I am a big advocate of incorporating protein into my diet every day, which is why Im continuing my protein series this week with Part 2 – the secret to making my ultimate protein smoothie. Protein has supported my own health journey over the last few years, especially when dealing with my own chronic digestive issues. This was ultimately the driving force in designing my own range of proteinthat specifically targets those with digestive issues.
WHY PROTEIN?
Protein is important in maintaining healthy skin and digestive health. It also helps support pregnancy, a strong immune system, enhanced sports performance, sports recovery as well as sustained weight loss.
A smoothie that includes protein means youll feel fuller for longer, and youre less likely to give in to your cravings because of its satiating effect. If you were to simply blend up fruits, vegetables and milk, youd be leaning towards a carbohydrate heavy smoothie, which can elevate your insulin and blood sugar levels, making you feel hungry well before lunchtime.
THE SECRET FOR THE ULTIMATE SMOOTHIE
The secret to blending the perfect protein smoothie is to have the right balance of macronutrients that is, your protein, healthy fats and carbs to ensure youre getting all the nutrients your body needs.
TO SHAKE OR TO BLEND?
THE PERFECT BLEND
NUTRIENT BOOSTERS
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How The List Is Arranged
Before I share the list, I do want to know that the list is arranged by what I and my clients have often felt are acceptable amounts of these food sources to include in a smoothie – i.e. more than a couple tablespoons of nuts is going to add way more calories and healthy fats than protein, and may leave little room for other ingredients.
What About Protein Powder
Protein powders and other protein-rich supplements are easy, popular protein for smoothies options. But they’re not for everyone.
Whether you don’t like the taste or texture of protein powder, prefer whole food sources, or just don’t want to buy protein powders – that’s valid! But it’s still important to balance your smoothie with a little protein.
So, I’m sharing a protein for smoothies resource I give to my clients: 40 ways to add protein to smoothies – without protein powder! You’ll see a wide variety of foods, from dairy products to nuts and seeds to even fruit and vegetables.
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Chocolate Peanut Butter And Banana Shake
Youd never guess that a cup of spinach is hiding in this delicious chocolate and peanut butter shake.
12 oz water, milk, or yogurt2 scoops chocolate flavored protein powder1 banana2 tbsp of natural peanut butter1 tbsp cacao nibs or dark cocoa powder585 calories, 59 g protein, 22 g fat, 38 g carbs, 8 g fiber
A No Cook Pear Breakfast Recipe Thats Perfect For Everyone
This no-cook pear smoothie is a quick and simple recipe. I love a good no-cook recipe for those days when Im not feeling like standing around the stove, or for summer days when its too hot to cook. I have a whole collection of recipes that require zero cooking at all, check them out here! This smoothie comes together in about 5 minutes, and doesnt require and heat to make. Just use staple ingredients and you have a healthy meal ready in no time. And very little to clean up afterwards an added bonus!
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