22 High Protein Smoothie Recipes Experts Drink — Eat This Not That (2022)

Sure it's nice to try out wonderful combinations of the nutrient-packed ingredients that you love. However, if you have particular goals in mind—lose weight, pack on a little muscle, or boost your metabolism—it's a good idea to be a little less ad hoc with your protein smoothie recipes and see how diet and fitness experts do it.

We asked registered dietitians and fitness experts to share their go-to high protein smoothie recipes they use to lean down, strengthen muscles, recover after workouts, maintain weight loss, and boost protein intake.

Each smoothie recipe gets a protein boost from one of many protein sources:

  • Protein powders for smoothies
  • Greek yogurt
  • Tofu
  • Milk
  • Quinoa
  • Nut butters

These expert-recommended 22 high protein smoothie recipes will come in handy next time you need a satisfying breakfast or a post-workout recovery snack.

22 High Protein Smoothie Recipes Experts Drink — Eat This Not That (1)

by Toby Amidor, MS, RD, CDN

"This smoothie contains no added sugar, only natural sugar from fruit which comes along with many vitamins, minerals, and antioxidants. I use a combination of milk and Greek yogurt to get 20 grams of protein per 12-fluid ounce drink."

Ingredients:

  • ½ cup fresh or unsweetened frozen strawberries
  • ½ cup fresh or unsweetened frozen mango
  • ½ cup fresh or unsweetened frozen pineapple
  • ½ cup nonfat milk or almond milk
  • ½ cup nonfat plain Greek yogurt
  • 2 tablespoons oat bran
  • 2 pitted dried dates

Nutrition: 373 calories, 2 g fat, 82 g carbs, 2 mg cholesterol, 113 mg sodium, 9 g fiber, 65 g sugars, 20 g protein

From The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day by Toby Amidor, MS, RD, CDN

22 High Protein Smoothie Recipes Experts Drink — Eat This Not That (2)

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."

Ingredients:

  • 1/3 cup fat-free Greek yogurt
  • ½ cup skim milk
  • 1 scoop protein powder
  • 1 carrot
  • 1 beet or ¼ cup pickled beets
  • 1 small frozen banana
  • 1 Tbsp. chia seeds
  • 1 slice fresh ginger or 1 tsp dried ginger

Nutrition: 466 calories, 6.5 g fat (1.3 g saturated), 10 mg cholesterol, 316 mg sodium, 677 mg calcium, 73 g carbs, 14 g fiber, 35 g sugars, 35 g protein

22 High Protein Smoothie Recipes Experts Drink — Eat This Not That (3)

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."

Ingredients:

  • ¾ cup skim milk
  • 1 scoop protein powder
  • 1 Tbsp almond butter
  • 1 frozen banana
  • ½ cup frozen mango
  • 1 Tbsp ground flaxseed
  • ½ tsp turmeric, ground

Nutrition: 365 calories, 38 g fat (1 g saturated), 7 mg cholesterol, 197 mg sodium, 62 g carbs, 7 g fiber, 37 g sugars, 25 g protein

22 High Protein Smoothie Recipes Experts Drink — Eat This Not That (4)

by Leah Kaufman, MS, RD, CDN

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"I really like GNC Total Lean Protein shakes as they have 25 grams of protein with only 6 grams of carbohydrates. I like to add one scoop to a smoothie made with one cup berries for added fiber, mixed in with unsweetened almond milk to keep carbohydrates low."

Ingredients:

  • 1 scoop GNC total lean protein
  • 1 cup berries
  • Unsweetened almond milk to keep carbohydrates low
22 High Protein Smoothie Recipes Experts Drink — Eat This Not That (5)

by Libby Mills, MS, RDN, LDN

"With protein and the comforting, naturally sweet flavor of morning oatmeal, this smoothie has everything you need for a quick hit of energy, and you probably have everything you need in your kitchen. The 12 grams of protein in the milk promise to keep you full, the soluble fiber in the dates and oats slow digestion and absorption of carbs (which control blood sugar) while helping lower cholesterol. It's a satisfying breakfast that will last until lunch. Got a Charlie horse? Don't go bananas looking for a good source of potassium — Medjool dates have more."

Ingredients:

  • 1 cup chilled coffee
  • 1 packet nonfat powdered milk
  • ½ cup skim milk
  • 4 pitted Medjool dates
  • ½ cup ice cubes
  • ¼ cup oats
  • 1/8 teaspoon cinnamon
  • 1/8 teaspoon vanilla

Nutrition: 221 calories, 1.5 g fat, 2 mg cholesterol, 72 mg sodium, 45 g carbs, 5 g fiber, 27 g sugars, 8 g protein

Love oats in the morning? Try one of these overnight oats recipes!

22 High Protein Smoothie Recipes Experts Drink — Eat This Not That (6)

by Libby Mills, MS, RDN, LDN

"Whole foods provide 8 grams of protein in this berry smoothie. Tofu is one of the least processed soy products, and it lends a creaminess that seems almost too decadent to be breakfast. For vegetarians and the lactose intolerant, this is rich in calcium and iron, two nutrients they might have low levels of."

Ingredients:

  • 1 medium sized beet, cooked and peeled
  • 3/4-inch cube of fresh ginger, peeled
  • ½ cup raspberries
  • ½ cup apple juice
  • 1 medium carrot
  • 7 oz silken tofu, about 2/5 of a 16 oz package

Nutrition: 298 calories, 9 g fat (2 g saturated), 0 mg cholesterol, 147 mg sodium, 41 g carbs, 9 g fiber, 28 g sugars, 19 g protein

22 High Protein Smoothie Recipes Experts Drink — Eat This Not That (7)

by Gina Hassick, MA, RD, LDN, CDE, NCC, eatwellwithgina.com

"I'm not the biggest fan of protein powders. Many protein drinks are loaded with artificial ingredients, sweeteners and fillers, so I prefer to get my protein for whole food sources. One of my favorite protein shakes is this choco-peanut butter-banana smoothie. It's great for weight loss and muscle building because it's loaded with natural sources of protein.

The #1 protein drink I recommend is chocolate milk, which has the ideal ratio of carbohydrates to protein (3:1) to help refuel and build muscle after a workout. Many studies have shown that individuals who drank chocolate milk within an hour after working out had higher muscle fuel stores, less body fat and a greater overall physiological response to exercise than those who recovered with water or a sports drink. Some other benefits of chocolate milk: It contains high-quality protein to help build and repair muscles, calcium to strengthen bones, vitamin D to enhance calcium absorption, plus sodium and potassium to help replace lost electrolytes and B vitamins."

Ingredients:

  • 1 banana
  • 2 Tbsp peanut butter
  • 1 cup chocolate milk (if you're lactose intolerant, you can use chocolate almond milk;
  • however, it will only provide 1 g protein)
  • 1 Tbsp chia seeds
  • 6 oz Chobani fat-free Greek yogurt (plain or vanilla)
  • 1 handful spinach (optional)

Nutrition: 577 calories, 22 g fat (5 g saturated), 8 mg cholesterol, 364 mg sodium, 69 g carbs, 9 g fiber, 36 g protein

22 High Protein Smoothie Recipes Experts Drink — Eat This Not That (8)

by Gina Hassick, MA, RD, LDN, CDE, NCC, eatwellwithgina.com

"Oats and quinoa are excellent for a meal replacement smoothie. This blueberry banana quinoa version is packed with fiber, whole grains, protein and antioxidants."

Ingredients:

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  • 1 large ripe banana
  • 6 oz Chobani fat-free vanilla Greek yogurt
  • 1/2 cup cooked quinoa, cooled
  • 2 Tbsp honey
  • 1 Tbsp chia seeds
  • 1 Tbsp wheat germ
  • 2 cups frozen blueberries
  • 1 cup vanilla almond milk

Nutrition: 752 calories, 12 g fat (3 g saturated), 9 mg cholesterol, 209 mg sodium, 149 g carbs, 17 g fiber, 98 g sugars, 28 g protein

For more quinoa meal ideas, check out these 10 Quinoa Recipes for Weight Loss!

22 High Protein Smoothie Recipes Experts Drink — Eat This Not That (9)

by Gina Hassick, MA, RD, LDN, CDE, NCC, eatwellwithgina.com

Ingredients:

  • ½ cup blueberries
  • ½ cup oatmeal, cooked
  • ½ cup Greek yogurt
  • 1 teaspoon chia seeds
  • Water to thin consistency as desired

Nutrition: 271 calories, 4 g fat (.5 g saturated), 0 mg cholesterol, 45 mg sodium, 44 g carbs, 7 g fiber, 12 sugars, 18 g protein

22 High Protein Smoothie Recipes Experts Drink — Eat This Not That (10)

by Lisa Jubilee MS, CDN, livingproofnyc.com

"This smoothie is rich, filling and delicious, and an excellent pre-workout meal if you're planning on an intense strength training or endurance workout. The coconut supplies sustained, low glycemic energy in the form of MCTs (medium-chain triglycerides). Pair that with protein, fiber and good fats from the almonds and chia seeds, and your energy reserves will be locked and loaded for hours."

Ingredients:

  • 15 almonds
  • 1 cup chilled water
  • 1-2 Tbsp coconut manna (butter)
  • 2 tsp chia seeds
  • 1/4 tsp cinnamon
  • 1 tsp vanilla extract
  • 4-5 ice cubes (optional)

Nutrition: 237 calories, 20 g fat (9 g saturated), 0 mg cholesterol, 6 mg sodium, 10 g carbs, 6 g fiber, 2 g sugars, 6 g protein

22 High Protein Smoothie Recipes Experts Drink — Eat This Not That (11)

by Lisa Jubilee MS, CDN, livingproofnyc.com

"Instead of just reaching for your typical cup of java in the morning, boost your energy and metabolism with this high-octane smoothie. Not only does it contain a cup of organic, low-acid coffee, but it has lots of easily digestible protein and energy-sustaining fats to keep you mentally and physically revved until lunch."

Ingredients:

  • 1 cup chilled low-acid, organic coffee (example: Longevity Coffee)
  • 1 tsp Equal Exchange baking cocoa
  • 1/2 cup crushed ice (or 3-4 ice cubes)
  • 3 Tbsp Hemp protein powder
  • 1/2 cup organic coconut milk
  • 1 tsp vanilla paste

Nutrition: 282 calories, 29 g fat (26 g saturated), 0 mg cholesterol, 23 mg sodium, 8 g carbs, 3 g fiber, 3 g sugars, 4 g protein

22 High Protein Smoothie Recipes Experts Drink — Eat This Not That (12)

by Lisa Jubilee MS, CDN, livingproofnyc.com

"This is the most nutrient-dense meal you'll ever have in a glass. With 70 nutrients including probiotics, digestive enzymes, hormonal adaptagens such as maca, and immune-boosting compounds such as ashwaghanda and cordyceps, any smoothie made with Shakeology powder functions as both a balanced meal and a multi-vitamin. It's also a phenomenal post-workout muscle recovery drink. It's my daily dose of dense nutrition."

Ingredients:

  • 1.5 cups chilled water
  • 10 hazelnuts
  • 1 scoop vanilla Shakeology superfood powder
  • 2 tsp maple extract
  • 1 Tbsp peanut butter powder
22 High Protein Smoothie Recipes Experts Drink — Eat This Not That (13)

by Amy Shapiro MS, RD, CDN, realnutritionnyc.com

"I love this protein smoothie recipe for lean-muscle-mass building yet also for fat loss. Calories and sugar are very low here, but fiber and protein are high. I also love adding chia seeds for satiety, energy, and omega-3s, and the added spices are great for inflammation and blood sugar regulation."

Ingredients:

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  • 1 cup unsweetened almond milk
  • 3/4 cup frozen berries (your choice)
  • large handful of fresh/frozen spinach or kale
  • 1 Tbsp chia seeds
  • 1 serving vanilla protein powder (I use Raw by Garden of Life)
  • Dash of turmeric
  • Dash of cinnamon

Nutrition: 249 calories, 8 g fat (1 g saturated), 65 mg cholesterol, 235 mg sodium, 21 g carbs, 7 g fiber, 8 g sugars, 25 g protein

Berries are just one of the Best Fruits for Fat Loss!

22 High Protein Smoothie Recipes Experts Drink — Eat This Not That (14)

by Amy Shapiro MS, RD, CDN, realnutritionnyc.com

Ingredients:

  • 8-10 oz almond milk (depending on consistency desired)
  • 1/2 cup pureed pumpkin
  • 1 serving vanilla protein powder (or chai spiced flavor)
  • Pinch of nutmeg
  • 1/4 tsp cinnamon
  • 1 tsp coconut oil
  • 3 ice cubes
  • 1 Tbsp chia seeds

Nutrition: 309 calories, 12 g fat (5 g saturated), 65 mg cholesterol, 249 mg sodium, 26 g carbs, 6 g fiber, 13 g sugars, 26 g protein

22 High Protein Smoothie Recipes Experts Drink — Eat This Not That (15)

from Amy Shapiro MS, RD, CDN, realnutritionnyc.com

Ingredients:

  • 8-10 oz unsweetened almond milk
  • 1 serving chocolate protein powder
  • a few drops mint extract
  • 1 Tbsp cacao nibs
  • 1/4 avocado
  • 1 Tbsp chia seeds
  • 1-2 handfuls frozen spinach or kale

Nutrition: 239 calories, 17 g fat (3 g saturated), 20 mg cholesterol, 311 mg sodium, 13 g carbs, 8 g fiber, 1 g sugars, 14 g protein

22 High Protein Smoothie Recipes Experts Drink — Eat This Not That (16)

from Dana James MS, CNS, CDN, BANT, AADP, foodcoachnyc.com

"At less than 200 calories, this is a super nutrient-charged smoothie designed to facilitate weight loss. The matcha green tea and cinnamon stimulate the catabolism of fat while decreasing the appetite. The avocado helps increase cellular metabolism, while the Beauti-fuel is a raw vegan protein powder with cordyceps and camu camu, which both increase stamina and support adrenal function. A very effective protein smoothie for fat loss."

Ingredients:

  • 3 Tbsp Beauti-fuel (raw vegan protein powder)
  • 10 oz almond milk
  • 1 tsp matcha green tea
  • Handful of spinach
  • 1/4 avocado
  • Pinch of cinnamon

Nutrition: 180 calories, 13 g fat (2 g saturated), 0 mg cholesterol, 216 mg sodium, 15 g carbs, 5 g fiber, 9 g sugars, 3 g protein

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22 High Protein Smoothie Recipes Experts Drink — Eat This Not That (17)

by Dana James MS, CNS, CDN, BANT, AADP, foodcoachnyc.com

"This is the man's smoothie! It builds muscle fast. It's loaded with amino acids to help repair muscle damage after an intense workout. The almond butter decreases inflammation from explosive exercises, and the banana increases insulin, which enables those amino acids to be transported into muscle cells to develop bigger and stronger muscles."

Ingredients:

  • 1/4 cup Power-fuel (raw vegan protein powder)
  • 10 oz almond milk
  • 1 Tbsp almond butter
  • 1 banana
  • 1/4 cup Isopure BCAA
  • Cinnamon
  • Nutmeg
22 High Protein Smoothie Recipes Experts Drink — Eat This Not That (18)

from Jim White, RD, ACSM Owner, Jim White Fitness & Nutrition Studios

"As a self-identified coffee addict, I loved finding a way to add coffee into my protein shake. This gives you a dose of protein that your muscles need, and caffeine to help give you an extra energy boost in the morning."

Ingredients:

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  • 1/2 cup coffee (Black) ** bring to room temperature or pre-brew and keep in the fridge.
  • 1/2 cup low fat milk/unsweetened almond milk/coconut milk, or for fewer calories and fat, add 1/2 cup water
  • 1 serving protein powder (vanilla, chocolate, or mocha flavor)
  • 1/4-1/2 cup Greek vanilla yogurt
  • 5 dark chocolate chips
  • 6-8 ice cubes
  • Optional: Add spices (pinch or to taste) such as vanilla bean, cinnamon, nutmeg, pumpkin spice, or peppermint extract.

Nutrition: 357 calories, 5 g fat (3 g saturated), 135 mg cholesterol, 209 mg sodium, 18 g carbs, 13 g sugars, 60 g protein

If you're a fan of yogurt-based smoothies, check out these 20 Amazing Yogurt Smoothie Recipes!

22 High Protein Smoothie Recipes Experts Drink — Eat This Not That (19)

by Jim White, RD, ACSM, Owner, Jim White Fitness & Nutrition Studios

"A great source of protein and omegas, this shake will have you going bananas over how delicious it is. If you're trying to gain weight, try adding in plain oatmeal."

Ingredients:

  • 1-2 Tbsp peanut butter or almond butter (use the latter for more omega-3s and omega-6s)
  • 1/2 cup low-fat milk/unsweetened almond milk
  • 1/2 cup water
  • 1/2 banana (frozen or fresh)
  • ¼-1/2 cup Greek vanilla yogurt
  • 1 serving protein powder (chocolate)
  • 6-8 ice cubes
  • Optional: ¼-⅓ cup oatmeal for more carbs

Nutrition: 378 calories, 11 g fat (4 g saturated), 78 mg cholesterol, 227 mg sodium, 31 g carbs, 3 g fiber, 21 g sugars, 42 g protein

22 High Protein Smoothie Recipes Experts Drink — Eat This Not That (20)

by Jim White, RD, ACSM, Owner, Jim White Fitness & Nutrition Studios

"One of my favorite flavors of ice cream has always been orange creamsicle. This recipe is sweet and packs a protein punch. Keep the sugars low in this drink but omitting the fresh or frozen fruit and keep the orange juice as pure as possible. It's a great vitamin C boost!'"

Ingredients:

  • 1/4 cup fresh-squeezed orange juice
  • 1/2 cup low-fat milk/unsweetened almond milk
  • 1/4 cup water
  • 1 serving protein powder (vanilla)
  • 1/4 cup vanilla Greek yogurt
  • 1/2 banana
  • 6-8 ice cubes
  • Optional: frozen fruit such as mangos or pineapples, and oatmeal

Nutrition: 282 calories, 3 g fat (2 g saturated), 74 mg cholesterol, 130 mg sodium, 2 g fiber, 22 sugars, 33 g protein

22 High Protein Smoothie Recipes Experts Drink — Eat This Not That (21)

from Libby Mills, MS, RDN, LDN

"Rising early to hit the gym? Refuel with this breakfast recovery smoothie. Skim milk and Greek yogurt pack 20 grams of protein, the building blocks necessary to repair muscle. Don't think that the orange peel is just for a burst of flavor: One orange peel has 1.5 grams of protein. While you'd never add the whole peel, a 1 ½ inch square (approximately one tablespoon) will provide some, plus 8.2 more mg of antioxidant vitamin C."

Ingredients:

  • 1/2 cup skim milk
  • 1 cup nonfat Greek chocolate yogurt
  • 1 orange, peeled
  • 1 1/2" square piece of organic orange peel
  • ½ cup ice cubes
  • 1 tablespoon cocoa powder
  • 1/8 teaspoon vanilla

Nutrition: 275 calories, 1 g fat, 2 mg cholesterol, 151 mg sodium, 40 g carbs, 6 g fiber, 32 g sugar, 30 g protein

22 High Protein Smoothie Recipes Experts Drink — Eat This Not That (22)

by Leah Kaufman, MS, RD, CDN

"I'm a huge fan of pumpkin around this time of year, not only because it's seasonal, but also because it has about 3 g of fiber in one 50 calorie serving. I like to add 1/2 cup pumpkin, 1 cup vanilla greek yogurt with 1 cup almond milk. To make this shake thicker, I suggest adding one-half of a banana for an increase in potassium."

Ingredients:

  • 1/2 cup pumpkin
  • 1 cup vanilla greek yogurt
  • 1 cup almond milk
  • 1/2 banana for also an increase in potassium

3.6/5(8 Reviews)

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FAQs

What can I put in my smoothie to add protein? ›

How to Add protein To Smoothies
  1. Plain Yogurt. Yogurt, specifically plain yogurt, is a great way to add protein to a smoothie while giving it a rich and creamy texture at the same time. ...
  2. Hemp Seeds. ...
  3. Almond Butter. ...
  4. Chia Seeds. ...
  5. Milk. ...
  6. Pumpkin Seeds. ...
  7. Peanut Butter. ...
  8. Silken Tofu.
23 May 2019

What is the healthiest liquid to put in a smoothie? ›

It's a no brainer that water is the only calorie-free, sugar-free, money-free liquid option for your smoothie. If you're drinking smoothies for weight loss, water should always be your number one because drinking water helps you burn calories and stay hydrated.

What can I mix with protein powder to lose weight? ›

Therefore, it's best to mix whey with a low-calorie, sugar-free liquid base such as water, black coffee, unsweetened coconut water, or unsweetened non-dairy milk. Whey protein is a great option for those looking to lose weight, in part because a diet high in protein is key to satisfying hunger (4).

How can I get protein in my smoothie without protein powder? ›

How to Add Protein to Your Smoothies Without Using Protein Powder:
  1. Soy Milk. Soy milk has more protein than other plant-based milks. ...
  2. Hemp Hearts. Hemp hearts have a more protein than most seeds and a little goes a long way. ...
  3. Chia Seeds. ...
  4. Nuts. ...
  5. Nut or Seed Butter. ...
  6. Tofu. ...
  7. Lentils. ...
  8. Beans.
15 Jun 2020

Is it OK to put raw egg in smoothie? ›

Smoothies are a great way to prepare a nutrient-packed meal quickly. Instead of adding protein powders that include artificial sweeteners and enhancers, add a fresh egg to your fruit smoothie. Eggs are packed with high quality protein, essential fatty acids, minerals and vitamins, notes IncredibleEgg.org.

How much protein do I need a day? ›

The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day.

What fruits do not go together in a smoothie? ›

Try not to mix acidic fruits, such as grapefruits and strawberries, or sub-acidic foods such as apples, pomegranates and peaches, with sweet fruits, such as bananas and raisins for a better digestion. However, you can mix acidic with sub-acidic fruits. For a similar reason, you should not mix guavas and bananas.

What is the best base for a smoothie? ›

Banana is a great base flavour for any smoothie, and will give you a lovely creamy texture. Other fruits that work well are berries, mango, peaches, plums, nectarines, grated apple or pear, and melon. You may have to add more fruit or liquid, depending on the type of fruit you choose.

What are the best ingredients to put in a smoothie? ›

Great fruits to try in your smoothie include:
  • Apples.
  • Bananas.
  • Blueberries.
  • Cantaloupe.
  • Kiwis.
  • Mangoes.
  • Oranges.
  • Peaches.
12 Feb 2021

How can I lose tummy fat fast? ›

Here's how to whittle down where it matters most.
  1. Try curbing carbs instead of fats. ...
  2. Think eating plan, not diet. ...
  3. Keep moving. ...
  4. Lift weights. ...
  5. Become a label reader. ...
  6. Move away from processed foods. ...
  7. Focus on the way your clothes fit more than reading a scale. ...
  8. Hang out with health-focused friends.

What happens if you drink protein shakes without working out? ›

There can be health consequences if you drink protein shakes without exercising are: (1) less muscle gain, (2) unwanted weight gain, (3) increased risk of kidney-related problems, and (4) abnormal spike in blood glucose level.

Is it better to mix protein with milk or water? ›

A scoop of whey protein consists of 80 to 110 calories with no or low carbs and fat. So, it is preferable to take protein with water instead of milk if your goal is losing weight or gaining lean muscle mass by minimizing the intake or carbs, fat and hence calories which will help to achieve better results.

Is peanut butter high in protein? ›

Peanut butter is rich in heart-healthy fats and is a good source of protein, which can be helpful for vegetarians looking to include more protein in their diets. A 2-tablespoon serving of peanut butter contains up to 8 grams of protein and 2 to 3 grams of fiber.

Is there any fruit with protein? ›

High protein fruits include guavas, avocados, apricots, kiwifruit, blackberries, oranges, bananas, cantaloupe, raspberries, and peaches. The list below is sorted by serving per cup, since a cup is easier to compare.

Is there any protein in a banana? ›

Source Of. One serving, or one medium ripe banana, provides about 110 calories, 0 gram fat, 1 gram protein, 28 grams carbohydrate, 15 grams sugar (naturally occurring), 3 grams fiber, and 450 mg potassium.

Should I put eggs in my protein shake? ›

Adding raw egg to a protein shake increases its protein content, but you would be further ahead by eating a hard-boiled egg with the shake instead. To reduce your risk of Salmonella infection, select organic, free-range eggs and consume them while they are fresh.

Is it OK to put raw eggs in a protein shake? ›

Whole eggs are not pasteurized and therefore need to be cooked prior to eating, therefore it's not recommended to mix into a protein shake. Eggs are a great way to add additional fat and calories along with your whey protein, however, it's important that we are cooking whole eggs prior to consuming them.

Can you put scrambled eggs in a smoothie? ›

This smoothie is really very simple! Nothing funky about it at all except for the scrambled egg. Blueberries, banana, frozen grapes, OJ, and almond milk are what wake you up in a real way. I added a dash of cinnamon, because if we're adding scrambled eggs to things, we may as well add cinnamon too, yes?

How much protein does a 70 year old woman need daily? ›

The current recommended dietary allowance for women older than 70 years is 0.36 grams for each pound of body weight or 46 grams of protein for a 130-pound woman. This amount is the same for all women 19 and older.

How much protein does an 80 year old need? ›

Protein Requirements for Elderly Adults. Experts in the field of protein and aging recommend a protein intake between 1.2 and 2.0 g/kg/day or higher for elderly adults [3,8,15].

What fruit should you eat everyday? ›

Some of the healthiest fruits include pineapple, apples, blueberries, and mangos. You should eat three servings of fruit a day as part of a healthy diet. Eating fruit improves heart health, reduces inflammation, and boosts your immune system.

Which fruit is best for empty stomach in morning? ›

Empty stomach in the morning

Some of the best fruits to eat first thing in the morning are watermelon, papayas, guavas, mangoes, pomegranates, and bananas.

Should I add milk or yogurt to smoothie? ›

Unsweetened milk is the liquid of choice for the perfect smoothie. Use regular cow's milk or dairy-free alternatives such as: Yogurt adds creaminess and a slightly tangy bite. Plan, unsweetened yogurt or Greek yogurt is preferred.

Should I put yogurt in my smoothie? ›

Yogurt is an ideal ingredient for smoothies because it adds a good amount of protein, which makes it a filling breakfast or snack. Greek yogurt adds a whopping 12 grams of protein per half cup. It also adds live probiotics, which can aid in gut health, as well as calcium and vitamin B-12 (source).

Is it better to eat fruit or drink smoothies? ›

The fibre helps to slow down the speed the fructose is absorbed into your blood stream and can help you feel fuller for longer. This is why it's better to eat whole fruit, rather than fruit in the form of juice or a smoothie.

What liquid should you put in a smoothie? ›

Liquid: Your choices include milk, non-dairy milk, coconut water, iced coffee or tea, and juice. If you want to punch up the protein, go for milk or pea protein milk, which contain 8 to 10 grams per cup. If you're getting ample protein from another source, coconut water or almond milk are lighter ways to go.

What goes in a smoothie first? ›

Boost your smoothie game
  • Step 1: Liquid. Pour liquids (1 to 2 cups) in first for efficient blending. ...
  • Step 2: Base. Add soft and hard produce, and fibrous foods such as nuts and dried fruits, then frozen fruits. ...
  • Step 3: Ice. The ice goes in last to help pull all the other ingredients down into the blades for even mixing.
30 Apr 2018

What are the best greens to put in a smoothie? ›

Spinach is one of the best options, since it has a mild taste. Kale, chard, and collard greens can also be used in smoothies, but they should be paired with sweet fruits and other flavor boosters that disguise their bitter taste. Both raw and frozen leafy greens can be added to smoothies.

What drink burns belly fat overnight? ›

6 bedtime drinks that can boost weight loss overnight
  • Greek yogurt protein shake. As noted above, having protein before bed—especially if you've worked out beforehand—helps stimulate the repair and rebuilding of muscle (muscle protein synthesis) while you sleep. ...
  • Chamomile tea. ...
  • Red wine. ...
  • Kefir. ...
  • Soy-based protein shake. ...
  • Water.

What food flattens your stomach fast? ›

15 flat stomach foods that could help with weight loss
  • Green leafy vegetables. Windas recommends kale, spinach, and chard. ...
  • Eggs. Windas also recommends you include plenty of protein in your weight loss plan to help keep you satiated for long periods of time. ...
  • Oats. ...
  • Cinnamon. ...
  • Berries. ...
  • Wholemeal bread. ...
  • Healthy fats. ...
  • Fish.
26 Apr 2022

What are the 5 foods that burn belly fat? ›

7 Foods that Burn Belly Fat
  • Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
  • Swap your beef for salmon. ...
  • Yogurt. ...
  • Red bell peppers. ...
  • Broccoli. ...
  • Edamame. ...
  • Diluted vinegar.

Is it OK to drink protein shake everyday? ›

It is safe to drink protein shakes every day, but be sure to obtain the majority of your protein and other foods from whole food sources. Without whole food sources, you'll be missing out on other valuable nutrients that are vital for health and supporting your workout performance and recovery.

What happens if you drink a protein shake everyday? ›

The Mayo Clinic warns that drinking protein shakes daily, on top of your regular diet, may lead to the intake of way too many calories, likely causing weight gain. Certain protein powders are high in sugar, or even scary chemicals, according to Harvard Health, which will also be detrimental to your fitness goals.

What does drinking a protein shake before bed do? ›

Experts have conducted several studies on the topic, and the results have shown that taking 30-40 grams of protein before bed can help promote weight loss, stimulate muscle growth, and help preserve muscle mass.

What type of milk is best for protein shakes? ›

Recommendations. For most people, 2 percent milk is the best choice for a protein shake because it is lower in saturated fat than whole milk. Consuming too much saturated fat can raise your risk of developing heart disease. Whole milk also has more calories than 2 percent milk because of the higher fat content.

How much milk should I put in my protein shake? ›

In generally, 6-12 oz of milk for each scoop of protein powder is recommended. However, if you are looking for a more flavorful shake, try including as little as 4 ounces of milk for each scoop of protein powder. As always, make sure to mix well using a blender bottle or blender for best results.

Should I drink the foam in protein shake? ›

Foaming is a sign that all the elements present in powder are getting mixed properly. Foaming or Frothing shows the mixer that all the elements are mixed and the shake is now ready to drink. However, foaming is not something bad or isn't a negative point for any whey protein shake.

How much protein does a 60 year old woman need daily? ›

For women over 50, experts recommend 1 to 1.5 grams of protein per kilogram of weight (1 kilogram = 2.2 pounds). If you weigh 140 pounds, for instance, you would need at least 63 grams of protein a day.

How much protein does a 65 year old woman need daily? ›

Findings suggest that adults over 65 need 1 to 1.2 grams of protein per kilogram of body weight. (That's 68 to 82 grams of protein for a 150-pound person.) Younger adults should aim for 0.8 grams per kilogram of body weight.

What fruit gives most protein? ›

Guava. Guava is one of the most protein-rich fruits around. You'll get a whopping 4.2 grams of the stuff in every cup. This tropical fruit is also high in vitamin C and fiber.

What is a high protein breakfast? ›

The best high-protein breakfast foods

eggs. lean pork or chicken sausage. turkey bacon. black beans. Greek yogurt.

What nuts have the highest protein content? ›

With 9.5 grams of protein per 1/4 cup (37 grams), peanuts beat out all other nuts on the list in terms of protein content.

Is Avocado high in protein? ›

A 50g serving of fresh avocado contains 1 gram of protein and a whole 5-oz. fresh avocado (3 servings) contains 3 grams of protein. Though fresh avocados do not contain a significant amount of protein, they can be a creamy and delicious addition to a variety of meal plans and menus.

What foods are high in protein but low in carbs? ›

Here are 16 low-carb, high-protein foods:
  • Low-fat plain Greek yogurt. Top your Greek yogurt with some nuts for an added boost of protein. ...
  • Almonds. Almonds are a quick and easy snack. ...
  • Sunflower seeds. Make a healthy trail mix with nuts and seeds. ...
  • Canned tuna. ...
  • Salmon. ...
  • Eggs. ...
  • Cheese. ...
  • Tofu.
17 Jun 2022

Should I add protein to my smoothie? ›

Protein Needs

Adding protein to a smoothie is not just a good idea — it's a great idea. The addition of a protein source makes the smoothie more satisfying, so it will keep you feeling fuller longer. If you tend to sip on a smoothie after exercise, protein is essential for proper muscle recovery.

How can I make a protein shake at home? ›

Homemade Protein Shake -Natural Recipe - YouTube

Are Bananas high in protein? ›

High protein fruits include guavas, avocados, apricots, kiwifruit, blackberries, oranges, bananas, cantaloupe, raspberries, and peaches.

Is it OK to drink smoothies everyday? ›

A daily smoothie can offer a super convenient way to get your fruits and veggies in while also nourishing your body with many essential vitamins and minerals. The key is to maximize those benefits by focusing on whole, nutrient-dense foods while avoiding added sugars as much as possible.

What happens to your body when you drink protein shakes? ›

Protein shakes promote muscle gain and improve performance and recovery. They also prevent muscle loss and may even help increase muscle mass during weight loss.

Can I drink protein shake everyday? ›

It is safe to drink protein shakes every day, but be sure to obtain the majority of your protein and other foods from whole food sources. Without whole food sources, you'll be missing out on other valuable nutrients that are vital for health and supporting your workout performance and recovery.

What fruit has the most protein? ›

Guava. Guava is one of the most protein-rich fruits around. You'll get a whopping 4.2 grams of the stuff in every cup. This tropical fruit is also high in vitamin C and fiber.

Can you put a banana in a protein shake? ›

Bananas are a good source of energy for the body, perfect for eating after a workout. Adding bananas to a protein shake does not change the value of the protein in the shake. The mild flavor of a banana pairs well with any flavor protein powder. It also adds potassium and fiber to the protein shake.

What food is full of protein? ›

Protein foods
  • lean meats – beef, lamb, veal, pork, kangaroo.
  • poultry – chicken, turkey, duck, emu, goose, bush birds.
  • fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams.
  • eggs.
  • dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese)

Which vegetable is high in protein? ›

Vegetables high in protein include lima beans, bean sprouts, green peas, spinach, sweet corn, asparagus, artichokes, brussels sprouts, mushrooms, and broccoli.

What is a high protein breakfast? ›

The best high-protein breakfast foods

eggs. lean pork or chicken sausage. turkey bacon. black beans. Greek yogurt.

What are the 5 foods that burn belly fat? ›

7 Foods that Burn Belly Fat
  • Beans. “Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. ...
  • Swap your beef for salmon. ...
  • Yogurt. ...
  • Red bell peppers. ...
  • Broccoli. ...
  • Edamame. ...
  • Diluted vinegar.

Does eating pineapple burn belly fat? ›

Pineapple juice contains an enzyme called bromelain. This enzyme is found in the juice of pineapple and helps in metabolising protein, which in turn helps burn away the excess belly fat. The flesh of pineapple is also a decent source of fibre.

What is a fat burner in smoothies? ›

Fat burners usually come as a supplement containing ingredients such as caffeine, L-carnitine, green tea, conjugated linoleic acid, forskolin, chromium, Yohimbe, Glucomannan, and Raspberry Ketones.

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