For a long time I’d have a smoothie and be hungry within two hours… Until I realized that I was doing it all wrong, and loading my smoothie on sugars (sugars in fruit still count) instead of protein and healthy fats that set my metabolism straight for the day.
Now a solid protein smoothie is part of my morning ritual.
Why bother? Research shows that eating loads of protein at breakfast – 35 grams or more! – makes you feel fuller throughout the day and leads to a smaller dinner and fewer nighttime snack attacks.
The question is, how do you make a protein-packed smoothie that doesn’t taste like you’re drinking green mud with a note of vanilla, has great texture, and is low on sugar?
It doesn’t take a nutritionist.
Just follow the simple steps in the infographic below. It may take a few blends to find the flavor and texture that makes you happy, but it’s worth the experiment. Once you find your perfect protein smoothie and feel the effects of it on your brain, your gut and your belly, there’s no turning back (unless it’s one of those days when you just have to have protein pancakes).
Let me show you.
Enjoy your protein smoothie mindfully at home, or pack in a glass jar for your commute or post-workout refuel.
Here’s a winning protein smoothie combo to get your imagination (and blender) going:
- 2-3 cups filtered water
- 1 cup frozen mixed berries (can also use açai or dragonfruit smoothie pack)
- 1/4 frozen avocado (the perfect trick to a creamy smoothie)
- 1/2 frozen banana
- 1 cup kale or spinach (fresh or frozen, be Earth-friendly and use kale stalks too!)
- 2 tbsp coconut or almond butter
- optional warming spices (perfect for cold months): shake of cinnamon + turmeric
- 2 scoops plant based protein
- optional toppings: raw cacao nibs, bee pollen, goji berries, granola
For more plant-based smoothie recipe ideas, check out the Breakfast Criminals recipe eBook.
p.s. one more SMOOTHIE HACK:
For a thick, satisfying texture, blend 3 tablespoons of your favorite granola in your smoothie. Watch magic happen!