Do you know how to prepare natural high protein smoothie recipes for breakfasts packed with natural antioxidant vitamins and minerals? If you are on a busy schedule and hardly had time to prepare a delicious morning smoothie for yourself, you are definitely missing out on something good! The truth is, taking a good amount of protein or high protein smoothie for breakfast has many benefits; They’re easy, fast, and perfect for on-the-go. High protein smoothies are a splendid way to add varieties of vitamins and minerals in vegetable, fruits, and other healthy ingredients to your morning meal as it easily fills you up and won’t make you go hungry quickly.
According to expert, Alissa Rumsey, M.S., R.D. “Many people fall short on protein at breakfast, Protein helps with satiety so you stay full for longer, and research shows that it is better to spread your protein intake evenly throughout the day, rather than having protein be the focus of just one large meal.”
An high antioxidant packed protein smoothie for breakfast can prevent you from over eating and its also a good way to keep your skin, bone, hair, and heart healthy. If you are a bodybuilder, taking a protein smoothie is a welcome relief after resistance training because it helps to build muscles and repair tissue.
High protein Smoothie recipes are the ultimate as they get you filled up and are best on-the-go breakfast solution, but if you find most fruit smoothies don’t fill you up completely, adding protein is the answer.
So, today, I figured I’d share some of my new favorite high protein smoothie recipes that I’ve been enjoying. Because one thing is very true about smoothies: the flavor combos and possibilities are endless.
Antioxidant Benefits In Protein Smoothies
Antioxidants include vitamins, minerals and enzymes which act as a buffer to the oxygenation of free radical molecules, which are naturally present within the body. Free radicals are unstable molecules which are formed when normal cells are breaking down. They’re also formed through exposure to sunlight, cigarette smoke and environmental toxins.
Antioxidants starve free radical molecules of oxygen, which prevents those molecules from damaging and destroying healthy bone, muscle organ and connective tissue cells. This might help prevent the formation of cancerous tumors, macular degeneration, Alzheimer’s disease and coronary artery disease.
A number of the typical fruits and vegetables used in smoothies provide antioxidant benefits. Fruits, like apples, oranges, papayas, mangoes, kiwi, grapefruit and pomegranates, include vitamin C, a powerful antioxidant.
Carrots, spinach, alfalfa sprouts, kelp and broccoli, which are “green” vegetable smoothies, comprise antioxidant vitamin A. Spinach, kelp and alfalfa also include vitamin E, another antioxidant. Zinc, an antioxidant mineral, can be found in soft and silken tofu, an ingredient widely used in protein smoothies.
High Protein Smoothies Side Effects
Though it’s improbable that you overdose on antioxidant vitamins and minerals when getting them totally from food sources, overdoses of those nutrients can pose several health dangers. Consuming more than 500 mg of vitamin C every day may lead to stomach ulcers, especially if you take aspirin. Daily ingestion of over 10,000 International Units of vitamin A could be toxic to your liver and kidneys. Consuming over 100 mg of zinc daily can suppress immune system function. Vitamin E can interfere with anticoagulant drugs, especially at doses of 1200 IU or more of vitamin E every day.
20 Natural High Protein Smoothies With Antioxidant Vitamins And Minerals
1. Brain Boosting High Protein Avocado Smoothie
The avocado in this recipe is thought to be a true”brain booster” because of its healthy fats and broad array of nutrients which help improve concentration, memory and mood. The creamy, mixed avocado provides this green smoothie lots of filling vital fatty acids, also loads of additional health benefits, too — such as vitamins A, K, E,C and B — plus a great deal of fiber also.
In addition to this, this green smoothie recipe includes a range of important trace minerals such as potasium, magnesium, iron and copper. What better way to start your day out prior to a busy day of choice making and hard work?
2. Leafy Green Machine Smoothie
Cilantro, apple, ginger, kale and orange juice work together to make this smoothie a strong, but just sweet enough taste. The star ingredient in this smoothie is, clearly, the leafy greens! Leafy greens are more healthy (if we look at nutrients per g ) than pretty much any other vegetable in the world.
Leafy greens are packed with important minerals and vitamins such as: calcium, iron, magnesium, potassium, and folic acid. This green “machine” will prevent you moving because of its energizing B vitamins (that the body uses partly to gain energy from food) and becoming a fiber-rich food, keeping you nice and full before your next meal. )
3. Asian Pear, Basil and Lemon Juice Smoothie
While apples are among the most well-known ingredients in green smoothie recipes (particularly tangy green apples), do not forget about how healthful pears are, too! This specific recipe uses Asian pears, but any pear will add as a wonderful addition to your smoothie — including size, fiber and most important vitamins.
Pears, lemon and ginger create an exceptional flavor combination that’s a wonderful change to your normal green smoothie. The lemon helps to add some vitamin C and also contains an immune boosting and anti inflammatory effect on the body.
Actually, subbing out routine lemon juice to get some lemon essential oil could make this smoothie much more valuable. Basil is a herb that’s really packed with antioxidants also, also it provides a small surprising flavor kick into this smoothie.
4. Green Tea Smoothie
This distinct green smoothie recipe is low carb but high in protein, and has the creamy part to it. Green tea, among other surprise ingredients, is packed with antioxidants and will help each ailment from poor concentration to widespread inflammation.
Using green tea as a smoothie is a wonderful way to add much more antioxidants into some green smoothie recipe juice or other beverage. Green tea has a specific sort of polyphenol compound known as catechins, a form of antioxidant found in superfoods such as cocoa and apples.
According to the National Cancer Institute (NCI), the catechins in green tea (EGCG, EGC, ECG, and EC) are so strong it is thought that they really help prevent cancer. For this particular recipe. Don’t forget to use organic grass-fed yogurt and coconut palm sugar or honey, so as to get the most nutrients from your smoothie.
5. Coconut Green Smoothie
Coconut is a food I recommend people to eat regular, in one kind or another. Coconut helps boost brain health, maintain a healthy metabolism functioning, balance cholesterol levels, boost hormonal health and much more. This makes it a wonderful addition to any green smoothie recipes.
This coconut smoothie also includes protein-rich Greek yogurt (search for grass-fed and organic brands, but take note that goat milk yogurt is best) together with filling and healthy coconut milk. Start looking for coconut milk that’s free of chemicals and additives — the organic kinds which could be discovered in BPA-free cans — or think about using a fresh coconut and including your own fresh coconut oil, coconut water and milk and coconut “meat”
6. Peachy Super Kale Shake
When peaches are in season, they’re among the true marvels of the fruit world, and also a perfect way to satisfy a sweet tooth the healthy way. Peaches are low in calories but high in flavor, so even one little pitted peach adds a great deal to the smoothie.
Kale is one of my favorite ingredients to improve smoothies, because there’s hardly anything which kale does not assist with! Try out this exact same recipe with other summertime fruits when they’re in season, or think about purchasing organic types from the frozen section of your grocery store, so as to enjoy them year round.
7. Fresh mint Ginger Smoothie
Fresh mint and ginger are equally excellent ingredients to grow your green smoothie recipes due to their strong detoxifying effects. fresh mint, like other leafy greens, has the capability to help wash out the blood vessels and boost immunity.
Ginger has been used as a natural digestive aid across the world. Forget the ginger ale and achieve with this refreshing and stomach-soothing recipe the next time you want an immunity boost or any digestive relief.
8. Kale and Red Grape Shake
Kale is frequently known as the”king of vegetables” because of its very significant nutrient content. It appears that regardless of what help you’re looking for when it comes to your health, kale is your solution!
Kale is a superb source of vitamins A, K, C in addition to manganese, copper, potasium and a whole lot more. If you aren’t fond of eating kale salads or alternative kinds of kale, think about adding it a smoothie instead. When you blend kale along with other healthy ingredients, such as red grapes, the taste gets less noticeable, however you still receive all the vitamins, minerals and fiber that you’re searching for.
9. Cherry Matcha Smoothie
Matcha is a powdered form of concentrated green tea, also contains lots of health benefits. Green tea leaves, is grounded to form matcha powder, which are incredibly rich in antioxidants, which help the human body to fight free radicals, ward off cell damage and slow down aging procedure. Matcha powder is also an excellent source of several vitamins, including vitamin A, B1, B2, B6, C, E and K in addition to many more trace minerals.
An additional advantage of incorporating green matcha powder into your smoothie? It is rich in fiber, which helps to regulate digestion, prevent constipation, and in addition, it makes you feel full after your drinking your smoothie. Matcha and cherry make a fantastic mix, with an ideal balance of sweet and somewhat sour tastes.
10. Green “Lactation” Smoothie (hemp seed and coconut)
This green smoothie recipe is one which you need to pass to any pregnant woman or new mother in your life, that you know is in need of a few quick, nutrient-dense recipes! This maternity food friendly recipe joins hemp seeds, dates and coconuts to produce the extra filling and super healthy mix, full of essential fatty acids, trace minerals and protein, also.
Hemp seeds are an excellent source of significant omega-3 fatty acids, which help with brain function, metabolism and maintaining a positive disposition. The greens in this recipe are high in phytoestrogens, which encourage healthy breast tissues and lactation.
11. Green Smoothie with Maca and Pineapple
This green smoothie is much more than just your usual tropical tasting beverage — it also has one of my favourite superfoods: maca. Maca is a powdered superfood that’s been consumed for thousands of years in areas like South America, for its various benefits associated with regulating hormones, increasing energy, improving athletic performance and recovery from training, plus even more.
Tropical fruits are excellent additions to any healthy diet because of their capacity to assist in preventing cancer. Pineapple particularly contains special compounds which have been associated with a reduced risk for specific cancers — and pineapple just tastes good in everything!
12. Super Kale and Cashew Shake
Obviously, I really like the kale at the green smoothie recipe, however, the cashews are what really make me excited about it all. Cashews and all nuts are all excellent sources of healthy fats and also play a role in helping keep several body systems working correctly.
They help balance cholesterol levels and boost heart health, help in nutrient absorption (thanks to their own essential fatty acids, which fat-soluble vitamins have to be consumed together with for the many benefits to happen ), help keep blood sugar levels balanced, plus they contain protein and fiber which make this smoothie more pleasing.
13. Lean Green Strawberry Smoothie
Strawberries are among the best ingredients to add on green smoothie recipes because they actually cut the taste of ingredients such as spinach or kale. This very simple smoothie is one that is possible to make over and over again using frozen berries, which is an excellent source of fiber and antioxidants, such as strong resveratrol. Try out this exact same recipe that has any berries you enjoy, which are constantly likely to be found at great rates year round when frozen (particularly organic berries).
14. Super Green Kiwi Smoothie
With ingredients such as kiwi, pear and kale, this very simple but “super” smoothie is full of flavor and nutrients, also. Kiwi is among the very best sources of high sources of vitamin C, which boosts immunity and functions as a potent antioxidant. The writer of the green smoothie recipe advocates smoothies for new mothers that are busy and needing a filling but speedy breakfast.
15. Chia Green Smoothie
There are really countless things to appreciate about seeds, but notably chia seeds! They really make the ideal addition to green smoothie recipes, using their high fiber, protein and anti-inflammatory qualities. Getting chia seeds in the morning on your smoothie is a superb way to fill up and maintain your blood sugar steady till lunch period, providing you lasting energy and freeing you away from junk food cravings as you’re out and around.
16. Apple Ginger Green Smoothie
This yummy smoothie comprises leafy green nutrition, rich spinach, famous for its high levels of antioxidants, together with inflammation-busting ginger to get a fresh beverage. I really like the inclusion of flaxseeds — those small seeds adds lot of fiber into this beverage.
17. Banana Peach Green Smoothie
This fruity smoothie is full of balancing the flavor of spinach with pears, peaches and a banana. Tossing at a 3/4 cup of Greek yogurt (go with goat milk yogurt to get more nutrition) adds additional protein, perfect for refueling after a workout. It’s possible to add the proposed tablespoon of maple syrup to sweeten things up, but it tastes good without.
18. Citrus Flax Green Smoothie
This green smoothie uses a two cups of spinach a serving — you will be well on your way to obtaining those veggies in! But do not worry. The accession of clementines, pineapples and banana mask some “green” flavor.
19. Detox Smoothie
If you require a reset from a couple of days of healthy eating (or even the whole holiday season), this detox drink has you covered. Bananas and yogurt give creaminess, while the spinach and fruits imply a lot of vitamins. This green smoothie recipe is super elastic; you a add a scoop of protein powder, cucumber for additional “refreshing” flavor or carrot juice to get a little citrus zest.
20. Pineapple Avocado Green Smoothie
With only four ingredients, there is no reason to not create this fruity green smoothie. Honey and pineapple balls add just the correct quantity of sweetness, whereas two cups of spinach imply you will receive in nearly double your preferred dose of bone-building vitamin K.
Is Protein Powder Good For Your Smoothies Or Not?
I do receive a lot of questions concerning protein powders and smoothies… something like “Do I need to add protein powder to my smoothies? Are protein powders safe ” so in this short guide let me quickly address this.
There is no definite answer to the question. Reason being that, its either you prepare your smoothie as a meal replacement or its meant for consumption as a snack. If your green smoothie is going to be a meal replacement i.e it will probably replace your breakfast, lunch or dinner, then its advisable to add some protein powder. The reason is that you need additional 20 – 30 grams of protein in your meal to make sure you are feeling full. so it can last you some few hours. getting satiated from nuts and seeds or even yogurts can be a bit difficult without adding some powders.
So, if your protein smoothie is for meal replacement, i highly recommend high-quality unflavored protein powders. Because its unflavored, it can be used in almost all smoothie preparation. Also, it helps you skip all other artificial sweeteners and preservatives that might be harmful to your body.
If you want my favorite picks and specific product recommendations Click the link below to read my list of healthiest protein powders.
So if you are only interested in your protein smoothie as a way of getting more vegetables and fruits in your body or just a snack then you actually don’t necessarily need protein powder.
If this is how you liked yours (as snacks) i recommend adding 2 tablespoons of almond butter or probably chia seeds, if you want you can also add a cup of greek yogurt if it will blend with your body. This combo should give you about 8 – 12 grams of protein which is ideal for a snack.
So back to your question,
For a meal replacement, you need about 20 – 30 grams of protein powder in your protein smoothies
For Snack,s you need about 8 – 12 grams of protein powder. which you can get from nuts and seeds and Greek yogurt.