10 Delicious High Protein Smoothie Recipes

A protein smoothie is a great filling breakfast option and a way to get enough protein. We offer you 6 recipes for delicious smoothies that contain from 10 to 40 grams of protein.

Delicious fruit cocktails will appeal not only to vegetarians, but to all supporters of a healthy diet. Before introducing you directly to the recipes, we will give some useful tips.

Always keep a supply of frozen fruit in the refrigerator. For example, several containers of sliced ​​bananas. This will allow you to prepare a smoothie at any time.

Add ground chia, hemp and flax seeds to increase the amount of nutrients and make the smoothie thicker.

Keep coconut or almond milk in your kitchen - it's perfect for smoothies. You can also experiment with milk made from soy, hemp, or oat and flaxseed grains. Toppings will make your cocktail even tastier. Add chocolate chips, coconut flakes, cocoa powder, cinnamon, nutmeg, seeds, pine nuts.

Kale, Berry, and Açai Power Smoothie

Deliciously Ella
Protein source: flax seeds, chia seeds, protein powder. Smoothies with greens aren't everyone's cup of tea, but in this recipe, the rich flavors of bananas and berries mask the flavor of the kale so you barely taste it. Bonus: A tablespoon of protein powder boosts energy, while cinnamon helps reduce inflammation. To prepare 1 large glass of cocktail you need:

• 1 ripe banana
• 1/3 cup blueberries
• 1/3 cup strawberries
• 1/2 cup kale leaves (without the hard part)
• 1/4 cup almond milk or water
• 1 tablespoon ground flax seeds
• 1 tablespoon chia seeds
• 1 teaspoon cinnamon

Mix all these ingredients in a blender.

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Step-by-step instruction:

1. Soak nuts or seeds overnight.
2. Cut and peel the apple, grapefruit and broccoli.
3. Remove the pits from the cherries (can be replaced with cherries).
4. Place all ingredients in a blender bowl. I first blend the nuts into a paste, and then add all the other ingredients.
5. Beat until smooth. Pour and enjoy!

• Low calorie
• Spicy taste with bitterness
• Vitamin composition

• Not every kitchen has all the ingredients.
• Nuts need to be prepared in advance
• Seasonality

2. Roasted Strawberry Protein Smoothie

JoLynneShane
Protein source: cottage cheese, milk, chia seeds. This recipe contains a very unusual ingredient - strawberries that have been cooked in the oven. Creamy cottage cheese and milk are a great alternative for anyone who doesn't like to use Greek yogurt or kefir. To prepare you need:

• 0.5 kg strawberries
• 2 tablespoons sugar
• 1 cup cream cheese
• 2 tablespoons honey
• 1 teaspoon vanilla
• 1/4 cup water
• 1/2 large banana or 1 small
• 1 glass of ice
• whipped cream (optional)

Preparations: Peel the strawberries, mix with sugar and place in the oven for 30 minutes. After this, let them cool down. Blend strawberries with cottage cheese, honey, vanilla, water, banana and ice in a blender until smooth.

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Detox smoothie to cleanse the body, and at the same time lose weight!

Cooking method:

1. Soak flax seeds overnight.
2. Wash and peel the beets. Remove the pits from the cherries.
3. Cut the beets and pear into medium cubes.
4. Add the remaining products and beat with a blender until smooth.

• Low calorie
• Unusual combination of flavors

• You need to remove the pits from the cherries.
• Not every kitchen has all the ingredients.
• Seeds need to be soaked in advance

Classic Green Monster Smoothie

Oh She Glows
Protein Source: Peanut Butter, Chia Seeds, Protein Powder. This smoothie contains a lot of nutrients. Spinach alone is a source of vitamins A, C and K, fiber, magnesium and calcium. To prepare you need:

• 1 cup almond milk
• 1 cup kale or spinach (no stems)
• 1 large frozen banana, cut into pieces
• 1 tablespoon almond or peanut butter
• 1 tablespoon chia or flax seeds
• a pinch of ground cinnamon
• 2-3 ice cubes
• 1 serving of protein optional

Add all ingredients to a blender and blend until smooth.

Smoothie diet

Is it possible to lose weight by drinking only smoothies? This question is asked by many people who want to lose weight. Some people were able to experience results on such a diet. You can spend a fasting day, or you can stick to this diet from 3 days to 4 weeks.

It is generally accepted that such a diet is useful in reducing the amount of food consumed. Some followers can replace a full meal with such a cocktail.

It is believed that smoothies are easier to digest by the body than, for example, solid food. Which, entering the stomach, is broken down with the help of enzymes and only then the necessary vitamins are absorbed by the intestines.

Many supporters of this diet note that in 3 days they managed to get rid of 2 extra pounds.

Diet adherents argue that the transition should be smooth. It is best to reduce the number of calories consumed in 2-3 days. It is also worth removing all fatty, salty and sweet foods from your diet. You can replace them with dishes made from cereals, vegetables, lean fish or lean meat. You should reduce portions, gradually replacing smoothies instead of dinner for weight loss. Also, during the diet you should drink up to 2 liters of plain, still water. It is best to buy bottled water. It, unlike tap water, does not contain chlorine and heavy metals.

Diet smoothies can be divided into several groups:

1. Fat burning. They contain those products that help speed up metabolism. These could be citrus drinks with orange, lemon or grapefruit. Pineapple, strawberries and mango also have a fat-burning effect. You can add the following spices to a vegetable smoothie: ginger, cinnamon, hot pepper, coriander. It is worth considering that these herbs will give the drink a very piquant flavor.
2. Vegetables are the most common type of cocktail that replaces any vegetable salads. Ease of preparation saves a lot of time. For greater benefits of such drinks, it is better to use seasonal vegetables that grow in the region where you live. This will greatly facilitate the digestive processes, as such products will be easier to digest. A cucumber smoothie for weight loss can be a great snack.
3. Fruit - you should carefully consider the choice of ingredients so as not to make the drink too high in calories. It is better not to add banana and grapes, as these fruits are the most high in calories.
4. Cleansing. To achieve a detox effect, you need to consume cocktails made from products with antioxidant effects.

4. Blueberry Banana Protein Smoothie

Amy'S Healthy Baking
Protein source: Greek yogurt. You can safely make this cocktail for yourself both for breakfast and lunch. In addition, feel free to add various fruits or herbs to it. To prepare you need:

• 70 g frozen blueberries
• 70 g frozen chopped banana
• 180 g low-fat Greek yogurt
• 180 ml vanilla almond milk
• 260 g ice cubes

Mix the ingredients in a blender in the same order. Almond milk can be replaced with another (cow's milk, soy milk, coconut milk, etc.).

Smoothie - what kind of drink is it?

A smoothie is a cocktail similar in consistency to puree. It is prepared using a blender-chopper.

A properly prepared cocktail will be rich in fiber, nutrients, and vitamins.

However, many people add sugar or jam when cooking. Of course, the taste will be brighter and richer. There will be no benefit from such a cocktail; the drink will not contribute to detox; on the contrary, it will only pollute the body.

The plant fiber contained in the cocktail improves stomach function. This helps cleanse the body of harmful deposits such as waste or toxins. It is necessary to cleanse the body even if a person follows a healthy lifestyle and plays sports. Life in a big city, poor ecology, harmful production - all this can lead to the settling of various harmful compounds in the body. There is an opinion that green smoothies help fight negative consequences. Smoothies for breakfast for weight loss help to launch many important processes in the body, which will allow you to feel cheerful and energetic all day.

5. Strawberry-Banana Smoothie Quinoa

Noble Pig
Protein source: Greek yogurt, quinoa, chia seeds. Quinoa (a type of quinoa) is a major source of fiber, iron and magnesium. Its flavor pairs well with other ingredients such as strawberries, bananas, vanilla and almond milk. To prepare the cocktail you need:

• 1 large ripe banana
• 1 Greek yogurt
• 1/2 cup chilled quinoa
• 2 tablespoons honey
• 1 tablespoon chia seeds
• 2 tablespoons wheat germ
• 2 cups frozen strawberries (if you have fresh ones, freeze them)
• 1 - 1/2 cup almond milk
• 1 cup ice cubes

Blend in a blender for about 45 seconds.

Protein Smoothie Recipe. Calorie, chemical composition and nutritional value.

Nutritional value and chemical composition of “Protein Smoothie”.

The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.

The energy value of the protein smoothie is 101.1 kcal.

Primary Source: Created in the application by the user. Read more.

** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.

Honey Banana Smoothie

Protein World
Protein sources: Greek yogurt, almond milk. Want to go back to traditional cocktail recipes? There are only a few ingredients in this recipe, although you can customize them. For 2 servings of cocktail you need:

• 1/2 cup low-fat Greek yogurt
• 1 banana
• 200 ml almond or coconut milk
• a little vanilla
• 2 teaspoons raw honey
• pinch of nutmeg
• a handful of flax

Why should runners drink smoothies?

This versatile drink has long won the love of athletes. It contains a large amount of vitamins, minerals and other macro- and microelements. They strengthen the immune system and increase vitality.

Smoothies contain fiber, which helps the intestines work properly, removes toxins and regulates weight. And berry drinks, for example, from cranberries and currants, are rich in vitamins C and B, iron and phosphorus.

Plus, smoothies are a good pre-workout snack. It helps out if you don’t have time for a full meal. It is also relevant for those who find it difficult to exercise even after a light lunch.

Among other advantages, the main thing about smoothies is that these drinks never get boring, since you can combine different flavors and ingredients every time.

Razzle Dazzle Pineapple Smoothie

Peanut Butter and Peppers
Protein Source: Protein Powder. If you love pina colada, then make this cocktail! The combination of pineapple, coconut milk and raspberries will resemble the taste of a signature cocktail, but in this case it will also be nutritious. You need:

• 1 cup frozen pineapple
• 1/2 cup raspberries (fresh or frozen)
• 1 cup coconut milk
• 1 spoon of protein
• 1/2 teaspoon stevia (optional)
• 1/2 cup ice

Blend in a blender until a homogeneous mixture is obtained.

Sunny Day Smoothie

This sunny smoothie is perfect for breakfast. To avoid wasting time cleaning and chopping vegetables in the morning, you can do this in advance in the evening.

Prepare:

• Butternut pumpkin – 200 gr.
• Carrots – 1 pc.
• Apple – 1-2 pcs.
• Cashews – 50 gr.
• Water – 250-300 ml.

How to cook step by step:

1. Soak cashews overnight.
2. Prepare pumpkin, carrots, apple.
3. Chop vegetables and apple. If you do not have a powerful blender, it is better to grate the carrots on a coarse grater.
4. I recommend first blending the nuts with a little water in a blender.
5. Add all other ingredients and beat until smooth.

Carrot Cake Protein Smoothie

Wam Vanilla Sugar
Protein Source: Greek Yogurt, Protein Powder. This dessert is very light, but at the same time nutritious, so it can be consumed both before and after training. Mix carrot juice, almond milk, banana, add cinnamon. The color is wonderful, as is the taste. To prepare you need:

• 1/2 cup grated carrots
• 1/3 cup milk
• 2/3 cup Greek yogurt
• 1/2 spoon of protein
• 1 tablespoon maple syrup (optional)
• 1/2 teaspoon cinnamon
• 1/4 teaspoon ground nutmeg

Mix everything in a blender.

Celery-apple smoothie

Everyone has heard about the benefits of green smoothies, so sometimes you can experiment and add something new to them, for example, grapes.

When choosing grapes, preference should be given to the sultana variety, but any will do if the power of the blender allows you to maintain a smooth consistency of the smoothie.

Recipe Ingredients:

• Celery – 2-3 stalks
• Apple - 2 pcs.
• Grapes - bunch
• Spinach – bunch
• Water – 200-250 ml.

How to cook:

1. Wash and cut apples and celery.
2. Separate the grapes from the branch.
3. First, beat the spinach in a blender with a little water. Then add all the ingredients of the drink and beat again.

• Low calorie
• The usefulness of such a smoothie is off the charts

• Not every kitchen has all the ingredients.
• Some ingredients are seasonal

9. Berry, Pomegranate and Acai Smoothie

The nOATbook
Protein source: Greek yogurt. Restore your well-being with this smoothie made with apple and pomegranate juice, berries and Greek yogurt. In addition to being delicious, pomegranate contains vitamins C and K, fiber and antioxidants with anti-inflammatory and anti-aging properties. To prepare you need:

• 1 glass apple juice
• 1 glass of pomegranate juice
• 1/2 cup frozen raspberries
• 1/2 cup frozen blueberries
• 150 grams vanilla yogurt
• 1 cup filtered water ice

Smoothie and its benefits

Smoothie is a thick mixture of ground fruits, vegetables or berries with the addition of honey, juice and dairy products.

This miracle drink appeared in the distant 30s of the 20th century. When a healthy lifestyle began to gain momentum, spreading throughout the world, smoothies were an excellent source of vitamins even for visitors to cafes, bars and restaurants.

By drinking a portion, you not only get aesthetic pleasure, but also saturate your body with useful substances.

Benefits of smoothies:

• The main advantage is a large number of microelements necessary for humans. This vitamin bomb can contain several useful substances at once. By drinking a serving of smoothie made from milk, banana and oatmeal, we are charged with vitamins A, C, D and B vitamins (B1+B2+B6+B12).
• Preparation does not involve heat treatment, so all components do not lose their beneficial properties.
• The smoothie helps get rid of waste and toxins due to its consistency and strengthens the immune system.
• The functioning of the intestines and digestion as a whole is normalized in the shortest possible time, because this drink contains a lot of fiber.
• Not only the digestive organs will thank you: smoothies will become your brain’s best friend, improving its functioning and normalizing your mental state.
• Restore your strength after a hard day at work or training. Also useful information for sports fans: smoothies will help build muscles.
• You will become much more energetic, more efficient, your sleep pattern will return to normal, and your hair, skin and nails will become your decoration.

Orange Mango Smoothie Recovery

Running on Real Food
Protein Source: Protein powder, cashews. In addition to protein, there is turmeric, which is known for cleansing the body. You need:

• 1/2 cup almond milk
• 1 spoon protein powder
• 1 cup frozen mango
• 1 orange
• 2 tablespoons cashews
• 1 teaspoon cinnamon
• 1/2 teaspoon turmeric

Mix all ingredients until smooth and enjoy the cocktail! And remember, when preparing this or that cocktail, you do not have to stick to the recipe. For example, Greek yogurt can be replaced with kefir, and exotic fruits with those that are in your refrigerator.

The effectiveness of smoothies for weight loss

A smoothie, as already mentioned, is a mixture with a high content of various vitamins, which has a beneficial effect on the functioning of the whole body. It should be noted that it is also effective for weight loss.

Its uniqueness in this area lies in three following properties:

• Due to its moderate calorie content, smoothies can easily replace one of your usual meals: breakfast, lunch or dinner. It can also be used instead of a hearty snack. This happens because this drink quickly satisfies the feeling of hunger and saturates the body. This way you don’t miss out, but at the same time you remain full for a long time.
• You can forget about unhealthy sweets. Buns, sweets, cakes and pastries can be replaced with a fruit and vegetable drink that is no less sweet. The secret is that we are used to seeing sugar mainly in confectionery and bakery products, but there is such a thing as “natural sugar”. This sugar is found in all fruits, but does not harm your health or your figure one bit.
• Anyone can lose weight with smoothies, even if there are problems with the gastrointestinal tract (minor). The only caveat is that it is advisable for people with health problems to stick to this diet for no more than a week.

The smoothie diet is a great way for healthy weight loss. By following the right recipes, you can lose several kilograms in a short period of time without damaging your health.

What is the best thing to drink before training?

You need to eat foods that are quickly digested. This rule also applies to smoothies. Drinks should not contain a lot of proteins and carbohydrates. Their main task is to make you more energetic, maintain your water balance during sports, relieve hunger and speed up the recovery process.

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There are a few basic ingredients that are best consumed before class. Bananas and oatmeal will give you a boost of energy. Strawberries, kiwi and almond butter will stimulate muscles to work better, as they contain B vitamins. Apples are a powerful antioxidant that helps deliver more oxygen to the lungs. Ginger strengthens the immune system.

These ingredients can be combined like this:

• oatmeal + kefir;
• banana + carrots;
• orange + ginger + apple;
• kiwi + grapefruit;
• strawberry + orange;
• strawberry + banana.

What cocktails will help you recover faster?

After a workout, the main thing is recovery and protection from dehydration. Drinks rich in protein, fiber and antioxidants help with this.

Add papaya, mango or ginger to these smoothies. They speed up muscle recovery. Coconut water will replenish water and minerals in the body. Pineapple, blueberries and ginger powder will reduce the risk of inflammatory processes. And don't forget about hemp seeds - a rich source of protein.

You can mix these ingredients in different ways. Here are a couple of options:

• blueberry milk smoothie;
• coconut smoothie with strawberries.

Smoothie for constipation

When complaining of constipation, the doctor’s first recommendation would be to correct the diet—replenishing the diet with fiber. Fresh vegetables and fruits are an excellent source of dietary fiber. It is not always possible to eat a large amount of them, so you can use special supplements or prepare smoothies for constipation.

Researcher Zavorokhina N.V. focuses on the fact that “it can be recommended to consume fresh fruits and vegetables in the form of freshly prepared purees, smoothies or fresh juices - it is in this consistency that they are more easily absorbed by the body, retaining all the beneficial properties and vitamins” (Zavorokhina N.V. ., 2022, p. 31).

Indeed, regularly drinking smoothies for breakfast, dinner or snacks can help cope with chronic constipation. A number of products have a laxative effect. For example, beets, peaches and prunes, fresh plums, etc. Adding such components can help to urgently stimulate bowel cleansing and get rid of constipation.

For constipation, doctors recommend including the following foods in your diet:

• carrot;
• beet;
• pumpkin;
• zucchini, etc.

Doctors Grigoriev P. Ya. and Yakovenko E. P. focus on the fact that “organic acids and sugars contained in vegetables, fruits and berries also stimulate intestinal function” (Grigoriev P. Ya., Yakovenko E. P., Agafonova N.A., 2004, p. 57).

It is advisable to include undiluted vegetable and fruit juices, dates, figs, dried apricots and prunes, and sour apples in your diet. If your smoothie for constipation is made with water, include its volume when calculating your daily fluid intake.

Combining smoothies with laxatives

Smoothies can be combined with laxatives, but try to avoid ingredients with a strong laxative effect if you are taking stimulant medications. The use of vegetable and fruit smoothies goes well with bulk laxatives based on plant fiber. Both methods help to cope with stool retention and prevent constipation in the future.

For example, “Fitomucil Norm” can be taken with a smoothie. This drug is a source of soluble and insoluble dietary fiber. The composition of the British drug "Fitomucil Norm" includes the shell of plantain seeds.

Insoluble fibers gently stimulate intestinal motility. Soluble ones actively absorb and retain water, turning into a gel, change the consistency of stool and promote soft bowel movements. The drug can be taken for a long time to maintain regular bowel movements.

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