Protein Fruit Smoothie Recipe
As you may know, Im a big fan of breakfast! I just love breakfast and I think its the most important meal of the day, I cannot skip breakfast or Ill feel blah throughout the whole day! Breakfast gives me energy and helps me go through the day so I rely on a good, filling, nutritious breakfast.
But sometimes Im in a hurry as mornings are a big chaos around here. Between getting Ellie ready for school, packing her stuff, preparing breakfast for her and my morning coffee I barely have time to make some nice breakfast for myself. I try my best to but sometimes is just easier not to which is a big No, No! in my book.
But I have a back up plan, a lovely, tasty, super quick and nutritious smoothie idea. This protein fruit smoothie recipe is healthy, packed with protein and some of my favorite fruit and it only takes minutes to make, in between all the craziness going on in my house every morning.
Lower Priced Protein Powders
Read more: Blueberry Constipation Smoothie
It may be more cost effective to try a less expensive product to help to decide if supplementing with protein powder is right for you. Be aware that many cheaper brands and products include artificial sweeteners such as high fructose corn syrup or aspartame. Below weve selected the best of the less expensive protein powders which cost about 40-50% less per serving than the high end protein powders and do not contain aspartame.
Sabotage : Way Too Much Sugar
Theres a reason why your smoothie tastes so good: a large smoothie made with orange juice, frozen fruit, and flavoured yogurt easily has as many as 20 to 25 teaspoons of sugar, Macfarlane warns.
If youre making a chocolate smoothie, you could be adding chocolate chips or cacao nibs to your smoothie. Others add honey or maple syrup.
Tip: Instead of using juice, or sweetened milks, stick to water, coconut water, ice or unsweetened almond or soy milk. Rely on a dash of cinnamon or a splash of juice as flavour enhancers.
Recommended Reading: How To Make A Healthy Green Smoothie
Best Protein Powder To Put In Smoothies
We at familycuisine.net have used dozens of different protein powders over the years for a variety of health related goals. Whether your goal is to balance out the macro nutrient profile of your smoothies to that of a meal, to help gain muscle through protein supplementation, or to compliment your diet with a healthy vegan or vegetarian source of protein, there is no need to look further.
We have researched, tested, and reviewed both the highest quality protein powders that we recommend for mixing into smoothies, as well as our overall pick for best protein powder for both whey and vegan/vegetarian sources of protein, here are our findings:
What Type Of Coffee Should I Add To My Smoothie
Now that weve discussed whether or not coffee grounds are okay to eat, the next question is what type of coffee is best for smoothies? This question is pretty variable, depending on your tastes and coffee preferences. In general, the better quality coffee grounds, the better taste youll have in your smoothie.
Also, if you prefer flavored coffee, opt for flavored coffee grounds in your smoothie, and vise versa.
Also Check: Healthy Meal Replacement Smoothies Recipes
Blue Bonnet 100% All Natural Whey Protein Isolate Powder
Our Runner-Up Pick for Best Whey Protein Powder: For those individuals who are looking to pay slightly more per ounce, Blue Bonnet offers a whey isolate that is sourced from grass-fed cows in New Zealand that arent treated with growth hormones or antibiotics. We recommend this for those wanting an overall healthy and natural source of whey protein that is sourced from 100% purely organic means.Where to Buy: The cheapest way to buy Blue Bonnet specialty products is with free shipping from amazon.
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!
Read Also: Mcdonald’s Wild Berry Smoothie
Chocolate Strawberry Almond Protein Smoothie
Protein source: Almonds, maca powder, hemp, protein powder
This chocolaty smoothie is nutrient-packed. Chocolate sweetens things up while almonds bring the protein and fiber and strawberries pack in antioxidants.
Protein source: Protein powder, cashews
Super spice turmeric sets this recovery smoothie apart. The spice is anti-inflammatory and high in antioxidants.
My Favorite Hack For Making Protein Shakes
If drinking a protein shake is a part of your regular routine, you have to try SmoothieBox. SmoothieBox is a protein shake kit delivery service that uses only the best, organic produce with no added sugar or artificial ingredients.
Each box comes with between 20 to 25 pre-portioned smoothie pouches that contain a blend of flash-frozen fruits, vegetables, and seeds. You also have a choice of either grass-fed collagen, vanilla whey, chocolate whey, vanilla vegan, or chocolate vegan protein powder to add to your box. SmoothieBoxs shake mixes are available in four flavors Green, Berry, Clementine and Cacao.
To make a protein shake, simply pour the contents of a smoothie pouch into your blender. Then add a scoop of protein powder, any liquid you like, and blend until smooth. Depending on how much blending liquid you use, each smoothie pouch will yield one 16-20 ounce smoothie, or two 8-12 ounce smoothies.
The price ranges between $5.56 to $7.44 per smoothie and shipping is always free. You can choose to have a one-time order or a monthly subscription. If you choose to have a subscription, it can be paused, delayed or cancelled at any time. SmoothieBox also offers a 100% money-back guarantee if youre not satisfied. Additionally, my readers get a discount on their order using the link and code below:
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How Much Protein Do You Add To A Fruit Smoothie
Adding protein to your fruit smoothie makes it into a muscle-building post-workout snack or a hunger-busting mini-meal. Blending fruit smoothies at home also allows you to control the ingredients, so you escape the added sugar and calories often found in juice-bar versions. The amount of protein powder you add to a smoothie depends on your goals and the type of powder you are using.
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You can purchase many different types of protein powder, depending on your dietary preferences and goals. Whey protein, a derivative of milk, is a popular choice among people looking to build muscle as it is quickly digested and provides all the amino acids you need to stimulate muscle synthesis. Casein protein is the other type of protein found in milk, but is not as readily digested as whey. Casein delivers amino acids more slowly to your muscles and is sometimes recommended prior to bedtime to prevent overnight breakdown of muscles. Egg white protein powder provides a complete protein for those who are allergic to milk. Soy protein may also help stimulate muscle growth and may contribute to lower cholesterol levels and improve heart health. Soy protein is complete and vegetarian. Other vegetarian protein powders that are not complete, meaning they are missing one or more of the amino acids your body needs to obtain from diet, are hemp, pea and brown rice.
Sabotage : Too Much Fruit
When it comes to fruit, dont go overboard. Keep in mind, a medium-sized banana has about 100 calories.
Smoothies can often get fruit-heavy. Between a banana, berries, and loads of juice, we can easily get over four full fruit servings in one smoothie, Leck Merner said.
I am not one to restrict fruit intake. However when fruit is consumed in a smoothie, it is digested much more quickly and can result in excessive blood sugar spikes in individuals with diabetes or reactive hypoglycemia, Macfarlane notes.
Tip: Macfarlane recommends one to 1.5 cups of fruit per smoothie. And go for options that are high in fibre and antioxidants, such as berries.
Osinga suggests just half a cup of fruit. If youre adding fruit, you dont need maple syrup or honey for sweetness.
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Body Fortress Whey Protein Powder
Body Fortress is another popular brand sold at Walmart, Costco, and Sams Club. At basically the same price point as the Optimum Nutritions Gold Standard whey protein, this might be another brand worth trying to see if you prefer the taste. This brand uses less artificial flavoring per serving and you may prefer it if you are going to mix it with water and dont want too strong of a taste.Where to Buy: Body Fortress Whey protein powder is available from amazon with free shipping.
The Best Protein Powder For Smoothies
Personally, I would recommend you use a premium, unflavored protein powder with your smoothie. You dont want to have a gross powder flavor in your delicious fruit smoothie, and by having it unflavored you can add it to any combination. Whether you are making a green spinach smoothie or a funky fruit smoothie, your protein powder shouldnt ruin the taste.
Also, flavored protein powders are thick with artificial sweeteners and preservatives. This is the only way that flavor gets added to anything. This is why it is always recommended to go unflavored, even with other types of foods. You always want to stay away from anything artificial, and especially from preservatives.
I would recommend that you use a hemp protein, pea protein, or even beef gelatin. Beef gelatin has amino acids that help heal your gut, help fix your connective tissue, your muscles, and your joints. You may even want to search for a quality whey protein, as this is a great health booster.
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Harley Pasternaks Breakfast Smoothie Recipe 325 Calories
Harley Pasternak is a famous nutrition expert and personal trainer who worked with many celebrity clients, including Kim Kardashian and Rihanna. This is his breakfast smoothie recipe that consists of 325 calories. However, if you want to increase the calories to gain weight more easily we suggest you add a tablespoon of almond butter for an additional 98 calories. Although this step is optional, it would bring the amount of calories to 423, while also increasing the content of other macronutrients. This breakfast smoothie is filled with carbohydrates, protein, fat, and fiber and will provide you with a much-needed energy boost in the morning. Its worth mentioning that apples are incredibly rich in antioxidants, which can improve your physical and neurological health.
What Youll Need
- 1 tablespoon almond butter
How to Prepare
Put the almonds inside the blender and blend until finely ground. Pour the milk and the yogurt and blend for a few more seconds. Afterwards, add the remaining ingredients and blend for 1-2 minutes.
So How About An Example
Heres one of my favorites. It uses 2 servings of each step to make one large Super Shake, replacing a full meal.
- Step 1: Water
- Step 2: 2 scoops of vanilla protein powder
- Step 3: 2 fist-sized portions of baby spinach
- Step 4: 1 banana and 1 cupped handful of frozen strawberries
- Step 5: 2 thumb-sized portions of chopped walnuts
- Step 6: Top with a few sprinkles of cinnamon
- Step 7: Drink.
Read Also: Can You Make A Smoothie Without Yogurt
How Peanut Butter Makes This Smoothie Healthy
Im a huge fan of adding nut butters into my smoothies. In fact, its rare for me not to include some sort of nut butter. In this coffee smoothie recipe, I use peanut butter because, it is:
- Absolutely delicious
- A great source of energy
- A great source of protein
- Great source of healthy fat
It will also leave you feeling fuller longer, which is an important part of a smoothie for me.
Soy Protein Vs Hemp Protein
Soy protein is a popular protein powder for vegans and it does have a higher amount of overall protein versus Hemp, but hemp is considered a more digestible protein. For nutrition, Hemp has a higher level of healthy essential fatty acids and better nutritional profile.
Soy is highly processed with chemicals like hexane and is typically genetically engineered. Also there is lot a lot of debate about Soy and its high levels of phytoestrogens, which causes some people to completely avoid soy.
Recommended Reading: Best Homemade Smoothies To Lose Weight
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.
Also Check: Mizon Apple Smoothie Peeling Gel
Sabotage : Not Enough Veggies
Smoothies are some of the easiest ways to sneak vegetables into your diet. You could be piling up fruits into your smoothie without considering spinach, kale, arugula, and even collard greens into your drink.
I love adding a handful of spinach to my smoothies as its relatively tasteless. A few scoops of pureed pumpkin works too, if you cant stomach a green smoothie just yet, Osinga said.
Tip: Add a handful of greens to your smoothie. Keep them frozen for easy usage.
Also Check: Live Pure Superfood Smoothie Cubes
Sabotage : Liquid Vs Solid Meals
Are you still hungry after having your smoothie as a snack or meal? Research suggests that food in semi-solid or solid forms are more filling and satiating than drinking liquids.
If you find that you are hungry soon after your morning smoothie, you may want to opt for a breakfast of oatmeal with nuts and berries or whole grain toast with fruit, Macfarlane suggests.
Tip: See how you feel after your smoothie. Are you still grazing? If so, you may be better off with eating the ingredients whole instead of blending them into a drink.
Chocolate And Peanut Butter Shakes
Peanut Butter Cup Shake – 53 g of protein
Don’t sacrifice your gains! With milk and egg whites for texture, this shake tastes as good as the real thing.
Peanut Butter Banana Shake – 65 g of protein
Peanut butter and banana is a classic combo and is great for fuel and muscle recovery.
Peanut Butter Chocolate Shake – 72 g of protein
This sinless treat allows you to enjoy your chocolate and peanut butter with the benefits of muscle-building protein.
Want to make your protein shake thicker, more decadent, and slower digesting? Use casein instead of whey.
Peanut Brittle Shake – 58 g of protein
This shake is just as tasty as any crunchy brittle. The secret is pudding mix!
Chocolate-Lover’s Shake – 51 g of protein
Chocoholics unite for this super chocolatey shake featuring both cocoa powder and sour cream!
Chocolate Almond Shake – 40 g of protein
A nutty candy bar in a glass, this shake proves protein doesn’t have to be bland. You will make it again!
Caramel Hazelnut Shake – 70 g of protein
Hazelnut creamer makes this into a Nutella-y dream of a shake. Yes, please!
Bad Girl Shake – 67 g of protein
This caloric beast is for the aspiring weight-gainers out there! Ground up girl scout cookies in a shake? Go ahead, be bad.
Tropical Punch Protein Shake – 30 g of protein
All the fruit! Tantalize your senses with this vitamin-packed tropical shake.
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Protein Plays An Important Role
But as much as I adore produce , there’s something else I find equally important to include in a smoothie: protein.
Consuming protein with a meal can help us feel more satisfied. Not to mention the MANY roles of protein in our bodies, like hormones, enzymes, cell and tissue structure, and so, so much more.
For more information on the role of protein in our bodies, check out this post I wrote detailing everything you need to know about protein.
Protein powders and other protein-rich supplements are very popular options for easy ways to add protein to smoothies. But I know protein powders aren’t the solution for everyone. Many people don’t like the taste or texture of protein powders, some prefer whole, real food sources, and others just don’t want to buy or consume protein powders. Whatever the reason, that’s okay! But it’s still important to balance your smoothie with a little protein.
So, I’m sharing a resource I give to my clients with 40 ways to add protein to smoothies – without powders! You’ll see a wide variety of foods, from dairy products to nuts and seeds to even fruit and vegetables.
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.