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Protein Smoothie for the Win

protein smoothie

Stop for a moment and consider your favorite smoothie. What’s in it?  Is there protein? Or is it simply fruit and water? If not, you’re missing out.  Actually, you’re missing out big time.


Why? Smoothies are an opportunity for better nutrition, if and when they are made right. Smoothies made without much protein will likely just be providing a lot of carbohydrate to your diet, which isn’t necessarily a bad thing if the carbohydrates are coming from fruits and dairy. But if the carbs are coming from honey, sugar, fruit juices, nectars and other flavoring agents, then you’re just adding more calories without getting the added bonus of nutrients. (And by the way, excess calories gets stored as fat in the body.)


Back to protein though – when its added to a smoothie, it helps you feel fuller for longer, which means you won’t be craving more food shortly afterwards. So if you’re making a breakfast smoothie, try making a high protein yogurt smoothie or protein fruit smoothie using Greek yogurt.

Berry Toga Smoothie

1 cup frozen blueberries (0g protein)

100g plain Greek yogurt (10g protein)

½ cup milk 1% (9g protein)

Optional: 1 teaspoon of honey or sugar (0g protein)

Total Approximate Protein Content: 19 grams


To add a flavor punch, turn this basic into a…

Chocolate protein smoothie – by adding a tablespoon of unsweetened cocoa powder (1g protein)

Whey protein smoothie / Protein powder smoothie – by adding ½ -1 scoop of chocolate or vanilla whey protein powder (average 20-40g protein per 1 scoop)*


*Most people don’t need to add protein powder unless they are trying to gain weight and having difficulty doing so. There are also people who struggle with food intake or live a lifestyle where it’s a struggle to prepare homemade snacks and foods. In these situations, it may be acceptable to take a protein powder smoothie, but it still wouldn’t be my first choice recommendation. Also, some people mistakenly take protein powder thinking it’ll help them lose weight, but it may be doing the opposite if you’re already having 3 balanced meals with snacks and meeting your needs through real food.

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For a yummy protein breakfast smoothie when you don’t have yogurt or berries, try this recipe:


Peanut Butter Banana Smoothie

1 cup milk 1% or plain soy milk (9g or 7g protein, respectively)

1 banana (fresh or frozen) (1g protein)

2 tablespoons natural peanut butter (8g protein)

Total Approximate Protein Content: 16-18 grams


For some people who use protein smoothie recipes weight loss may occur, if you take them as part of a healthy diet. It’s especially useful for those who routinely skip breakfast or have breakfast at fast food chains or restaurants. Research shows that the people who successfully lose weight and keep weight off always have breakfast, ideally within 1 hour of waking up. Also, restaurant breakfasts are usually high in saturated fat (from ham, sausages, bacon and eggs, buttered bread, etc) and high in calories as well. A quick and easy breakfast smoothie will offer a tasty and nutritious alternative to eating out AND cut calories AND prevent you from overeating at lunch by getting your day started right.