Eating right at the wrong time can mess everything up. We may not even realize it, but many of our healthy meals are less effective than we expect simply because we don’t consume them at the perfect time.
Nowadays, we all are going crazy after protein diets to stay charged and slim. Usually, you eat most of your protein in the evening, which is a wrong application of your healthy diet.
Our body needs more protein in the morning than in the evening. That’s why experts recommend having a high-protein breakfast.
Why Have a Protein-Packed Breakfast?
While breakfast is treated as the most ignored meal of the day, it is, in fact, the most beneficial time for you to eat. Having it routinely every day helps your body in many ways. For optimum results, make sure it is protein-packed.
Eating breakfast helps balance out your protein. It is the best time to stimulate the digestion of protein and get the most out of it.
Eating protein is essential to develop and maintain our lean muscles. But to ensure this maintenance at its maximum level, you need to have sufficient protein throughout the day.
If you are having your protein mainly at dinner time, it fails to work that way, and a large amount of it goes to waste.
Having a high-protein breakfast also makes you feel full for a longer period of time than any other meal with the same amount of protein. By suppressing your hunger hormone ghrelin, it limits your appetite and crushes cravings.
Get High-Protein Smoothies for Breakfast
Smoothies are a great way to include protein in your breakfast. There is a handful of reasons that makes protein smoothies a popular breakfast option.
If you are one of those people who don’t feel like eating in the morning, sipping a smoothie with your morning tea or coffee will leave you with as much as 20 grams of body-boosting protein to start your day with full energy.
You can get more nutrition from your smoothie by adding a variety of fruits, hemp seeds, Greek yogurt, or green leaves, such as spinach or kale.
Every ingredient you need to make your smoothie is freezer-friendly and super easy to make.
With a good blender, you can make smoothies in the blink of an eye, investing almost no effort, and you can carry it easily in or container to sip on the go. This is a great problem-solver for those who skip breakfast to save time.
How to Make Protein-Rich Smoothies
There are dairy and non-dairy ways to add an ample amount of protein in your smoothie recipe.
1. Dairy
Milk is called complete food. It is the most common yet easiest and best way to treat your body to enough protein and other necessary nutrients. It is very easy because you can add 8 grams of protein from just one 8-ounce glass of milk.
Try these super yummy smoothies you can make with milk.
Berry Berry Smoothie
Taste the goodness of milk, the sweetness of vanilla extract and honey, and the freshness of yummy berries all together with this simply sweet recipe.
Ingredients:
- 1 tsp vanilla extract
- 2 tsp honey
- 1 cup frozen mixed berries (such as blueberries, strawberries, and raspberries)
- 1 cup low fat or fat-free white milk
Directions:
- Put all ingredients in a blender. Cover it.
- Blend until smooth.
- Serve right away.
Nutrition:
104 calories; 0 g fat; 0 g saturated fat; 2 mg cholesterol; 5 g protein; 21 g carbohydrates; 3 g fiber; 52 mg sodium; 164 mg calcium. Nutrition figures have been given on the basis of using white fat-free milk.
Creamy Green Goddess Smoothie
Fresh green spinach, sweet pineapple, and boosting bananas blended with low-fat milk and creamy avocados to make your morning smooth and super refreshing!
Ingredients:
- 1 cup low-fat milk
- 2 cups spinach
- 1 small frozen banana, peeled and sliced
- 1 cup frozen pineapple chunks
- 1/2 small avocado, peeled and sliced
Directions:
- Combine milk with spinach in a blender.
- Blend as many times as you need to mix it well.
- Add the rest of the ingredients with the mixture.
- Blend until smooth and creamy.
Nutrition:
208 calories; 8 g fat; 2 g saturated fat; 10 mg cholesterol; 7 g protein; 31 g carbohydrates; 5 g fiber; 77 mg sodium; 190 mg calcium. Nutrition figures have been given on the basis of using white fat-free milk.
Peanut Butter & Jelly Smoothie
This sounds like a true breakfast! It is wholesome, fully protein-loaded, and, on top of that, you don’t need to chew it!
Ingredients:
- 2 tbsp strawberry jelly
- 2 tbsp chunky peanut butter
- 1/2 cup ice cubes
- 1 banana
- 1 cup low fat or fat-free milk
Directions:
- Put all ingredients in a blender.
- Blend until smooth.
- Drink it immediately.
Nutrition:
238 calories; 8 g fat; 1 g saturated fat; 2 mg cholesterol; 16 g protein; 36 g carbohydrates; 3 g fiber; 130 mg sodium; 163 mg calcium. Nutrition figures have been given on the basis of using white fat-free milk.
Shamrock Smoothie
Don’t wait for St. Patrick’s Day to indulge in this delicious, energy-boosting smoothie enriched with nutrient-dense kale, avocado, and milk!
Ingredients:
- 1 cup fresh kale leaves
- ½ cup low fat or fat-free milk
- ½ cup of ice cubes
- ½ ripe avocado, peeled and seeded
- 1 tbsp honey
- ½ tsp mint extract
- ¼ tsp vanilla extract
- ¼ tsp lime or lemon juice
Directions:
- Put all ingredients in a blender.
- Blend them until it’s smooth.
- Serve immediately.
Nutrition:
300 calories; 15 g fat; 2 g saturated fat; 0 mg cholesterol; 8 g protein; 39 g carbohydrates; 8 fiber; 35 mg sodium; 250 mg calcium. Nutrition figures have been given on the basis of using white fat-free milk.
2. Non-Dairy
There are a number of alternatives to dairy milk that you can use in your smoothie, such as:
- Coconut milk
- Almond milk
- Oat milk
- Soy milk
If you are a vegan or have lactose intolerance, these non-dairy smoothies are wonderful options for you.
Blueberry Muffin Smoothie
Indulge in a blueberry muffin with every sip.
Ingredients:
- 3/4 cup unsweetened almond milk
- 2/3 cup frozen blueberries
- 2/3 cup plain 2% fat Greek yogurt
- 3 tbs rolled oats
- 1 ½ tbs natural peanut butter
- 1 tsp honey
- 1/4 tsp vanilla extract
- 1 pinch cinnamon
- 1 pinch salt
Directions:
-
Put them all in a blender.
-
Blend it smooth.
Nutrition:
430 calories; 18g total fat; 23 g total protein; 42 g total carbohydrates; 6 fiber
Banana Nut Smoothie
Enjoy the sweetness of banana with crunchy nut!
Ingredients:
- 1 large ripe banana, peeled
- 1 cup unsweetened almond milk
- ½ cup plain 2% fat Greek yogurt
- 2 tbs roasted sunflower seeds
- 1 tbs peanut butter
- 1/4 tsp vanilla extract
- 1 pinch salt
Directions:
-
Put all ingredients in a blender.
-
Blend until smooth.
Nutrition:
432 calories; 23 g total fat; 20 g total protein; 42 g total carbohydrates; 7 fiber; 23 total sugar
3. Protein Power
You can simply mix your protein powder and drink it. But by adding it with other ingredients, you can make it a protein bomb. If you are a gym person, these smoothies are especially for you. Make sure you are buying a safe protein powder by reading through its reviews.
Try these smoothie recipes to go with your protein powder.
Pumpkin Protein Smoothie
Relish the comforting flavor of fall any time of the year with pumpkin puree.
Ingredients:
- 1/2 cup homemade almond milk
- 1/2 cup organic pumpkin puree
- 1 tbs organic almond butter
- 1 scoop vanilla protein powder
- 1/2 tsp organic cinnamon powder
- 1/4 tsp organic nutmeg powder
- 1/4 tsp organic ginger powder
Directions:
-
Combine all ingredients in a blender.
-
Blend them until it’s smooth and creamy.
Nutrition:
390 calories; 17 g total fat; 24 g total protein; 31 g total carbohydrates; 665 mg total sodium; 9 g total sugar.
Chocolate Strawberry Almond Protein Smoothie
This smoothie is not only vegan and dairy-free but also gluten-free, soy-free, and without any refined sugar.
Ingredients:
- ½ cup homemade almond milk
- 1 cup organic strawberries
- 1 scoop chocolate protein powder
- 1/4 cup organic raw almonds
- 1 tbs organic coconut oil
- 1 tbs organic matcha powder
- 1 tsp organic hemp seeds
Directions:
-
Add all ingredients in a blender.
-
Blend until smooth and creamy.
Nutrition:
720 calories; 45 g total fat; 44 g total protein; 39 g total carbohydrates; 732 mg total sodium; 12 g total sugar.
Conclusion
Dairy, non-dairy, or vegan, never forget to have your protein potion every day in your morning meal. Try these recipes or make some of your own. Enjoy them and kick start a protein-filled, power-packed day!