Credit added sugars, which can pile on the empty carbohydrates fast. Of course, you'll still need to watch portions and limit added sugars from sweeteners like honey. So how should you make a healthy, protein-packed smoothie? Start by using roughly one cup of fruit per smoothie.
Then, you'll also want to measure out a single serving of high-fat additions like nut butters, chia seeds, and avocados, because these can easily make you consume more calories overall. Finally, try adding a handful of greens, such as kale or spinach, is a great way to boost antioxidant and fiber intake. As a bonus, they bulk up beverages to make you feel fuller for longer. Made correctly, smoothies can be a great start to your day, and the flavor possibilities are endless.
Try one of these 22 protein-rich mash-ups that are packed with nut butters, greens, and fiber to satisfy your taste buds and stomach. For each recipe, place the ingredients in the order listed and blend until smooth. Pierre, M. Most blenders will be able to handle pulverizing an apple, St. Pierre says. Leave the skin on for extra phytonutrients. BLEND THIS: 12 oz water, milk, or yogurt 2 scoops chocolate flavored protein powder 1 banana 1 cup of spinach 2 tbsp of natural peanut butter 1 tbsp cacao nibs or dark cocoa powder calories, 59 g protein, 22 g fat, 38 g carbs, 8 g fiber accounts for using water as the fluid instead of milk or yogurt.
Adding ground flax to this classic protein shake provides you with extra fiber and heart-healthy omega-3 fats, St. Trying to work more healthy fats into your diet? Here are the best sources of Omega-3s.
22 Healthy High-Protein Smoothies That Keep You Full
BLEND THIS: 12 oz water, milk, or yogurt 2 scoops vanilla or strawberry flavored protein powder 1 banana 1 cup of frozen strawberries 1 cup of spinach 2 tbsp of ground flax calories, 55 g protein, 9 g fat, 47 g carbs, 11 g fiber accounts for using water as the fluid instead of milk or yogurt. Research suggests that cherries can ease soreness after a workout, making this a perfect recovery shake, says St.
Key Lime pie may taste great, but with ingredients like heavy cream, sweetened condensed milk, butter, and sugar it's anything but great for your waistline.
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This shake, on the other hand, is low in sugar and overflowing with 42 grams of muscle-building protein—that's more than a day's worth of the nutrient for someone who's not very active and nearly half of what you'll need if you're a religious gym rat. We know the addition of cottage cheese may sound a bit strange, but that's what gives this drink its satisfying milkshake-esque consistency.
If you're sensitive to dairy , swap in tofu to achieve the same texture.
To keep your drink as healthy as possible, nix the pudding mix and xanthan gum—they only add calories and chemicals you don't need. Get the recipe from Dashing Dish. Fat-free cottage cheese, skim milk, cookies, vanilla and a touch of Stevia team up to create a mouthwatering concoction that only tastes sinful. While it is a bit high in sugar, 13 grams are the naturally occurring variety from the dairy, so it won't throw your diet off track.
Although this drink shouldn't be your everyday go-to—it does contain Oreos, after all—it's an excellent alternative whenever a craving for something sweet strikes. Opting for this over a Dairy Queen Oreo Cookie Blizzard of the same size will save you 20 grams of fat and 48 grams of sugar! Get the recipe from Honey and Figs Kitchen.
You'll be whisked away on a mini mental-vacation the second you start sipping this tropical-tasting smoothie. Don't let the high carb and sugar count scare you off; it's coming from berries, an orange and banana—all vitamin- and fiber-rich produce that will keep you trim and healthy. Get the recipe from Iowa Girl Eats. This minty sweet shake allows you to enjoy the taste of Chocolate Peppermint Bark no matter what time of year it is—and without all the sugar and fat.
It may taste like dessert, but thankfully, it doesn't have the same waist-expanding effects.
Top your drink with a dollop of Greek yogurt to take the presentation and protein count to the next level. Made with just four ingredients, this smoothie will take you no time at all to whip up. The almond milk and nut butter provide a solid hit of natural protein while the chia seeds lend a boost of antioxidants and heart-protecting omega-3s.
Enjoy this as a healthy breakfast on the go or an afternoon snack. To kick your shake up a notch, add a few shakes of cinnamon. It will not only heighten the drink's taste, but also zap stubborn belly fat and help stabilize your blood sugar, which can ward off diet-derailing cravings. Get the recipe from The Roasted Root. What do yogurt, bananas, and coffee all have in common?
They're all delicious breakfast go-to's that join together to create this energy-boosting protein smoothie. The mix of caffeine, natural sugar, and protein is ideal after a tough morning workout.
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Get the recipe from Cookin' Canuck. If you're not big into the idea of using nutrition powders—or you've simply run of out your go-to—you'll love this creative recipe. The blogger calls for a scrambled and blended egg in lieu of whey or plant protein, which is a fat-incinerating idea we totally love!
The egg's protein aids muscle recovery and the choline in the yolk fights fat cells to give you that lean look you crave.
22 Protein Shake Recipes for Weight Loss | Eat This Not That
As an added bonus, the berries and grapes provide more than a day's worth of vitamin C, which aids trim-down efforts further by warding off cortisol, a pesky stress hormone that triggers the storage of fat. The fresh French toast taste you love with a lot more protein and a fraction of the fat and calories—now that's something worth waking up for!
Though we love the idea of this shake, we're not so keen on the recommended three to five packets of Stevia. Since the sweetener is so much sweeter than sugar, we suggest starting with two packets and slowly adding more if you think it's needed. The less you can get away with using, the better.
Sometimes you're just not in the mood for oatmeal, no matter how good it is for you. 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:. You really just dump all the ingredients into a blender and push the button!
With the rising popularity of whey protein powder, there are a lot of options on the market. Also, it is best to choose a powder that is not flavoured. Here is the protein powder I use if you're looking for a clean one. Whey protein powder is milk protein.
It does have a small amount of lactose in it. If you can eat yogurt or drink kiefer, you will probably be OK with whey protein. If you have a strong sensitivity to lactose, you may want to find another protein powder. In shakes like the strawberry cheesecake, you will notice that the milk protein really makes it taste like cheesecake. You can find plenty of shake recipes online, but the 5 varieties here are full of nutritious protein, and the shakes taste amazing. The recipes make one shake each, but you can make them in advance because they will stay fresh in the refrigerator for up to three days.
Try any of these flavors! These protein shakes not only offer a quick boost of necessary protein, but they have additional benefits as well.