When deciding to prepare a protein-rich breakfast, most people think of eggs right away . But even the average two eggs contain only 13 grams of protein. Meanwhile, an adult, though less active, needs about 56 grams of protein a day.
To add more protein, especially those who practice sports, muscle training or injury recovery, here are 10 Protein Smoothie Recipes you need to try. These simple recipes will create a better quality breakfast without having to rely on expensive protein boxes.
1. Pumpkin smoothies
Add in blender: ½ cup canned pumpkin (or freshly boiled fresh pumpkin), 198 grams of 2% Greek yogurt, ½ cup of water, ¼ cup of avocado, 2 tablespoons flax seeds, 1 spoon soup of maple syrup, ½ teaspoon of pumpkin spice. Mix well until the mixture is smooth and smooth.
Nutritional composition: In a diet for one person as above contains 361 calories, 26 grams of protein, 38 grams of sugar, 11 grams of fiber, 26 grams of sugar, 14 grams of fat, 4 grams of saturated fat, 80 mg sodium. mix all
2. Peanut butter and banana shake
Add to blender: 1 cup of skim milk, 1 slice of ripe banana, 2 tablespoons of peanut butter cream.
Nutritional Ingredients: The above diet for one person contains 391 calories, 17 grams of protein, 46 grams of powdered sugar, 5 grams of fiber, 28 grams of sugar, 2 grams of saturated fat, 250 mg of sodium.
3. Smoothie of sugar beet and ricotta cheese
Add to blender: ¾ cup of water, ¾ cup of orange juice, ¾ cup of ricotta cheese, 2 chopped beets,, cup of frozen strawberries, ¼ cup of walnuts, 1 piece of freshly peeled ginger and ½ teaspoon cinnamon powder. Smooth grinding.
Nutritional composition: 376 calories, 15 grams of protein, 33 grams of powdered sugar, 6 grams of fiber, 19 grams of sugar, 22 grams of fat, 9 grams of saturated fat, 150 mg of sodium.
4. Smoothie of maple syrup and cashew nuts
Soak 2 tablespoons of raw cashew nuts overnight in ½ cup of water. Add 1 small banana slice, 2 teaspoons maple syrup, 1 cup Greek yogurt, ½ cup frozen strawberries. Use a blender to mix this mixture.
Nutritional composition: 400 calories, 24 grams of protein, 66 grams of powdered sugar, 8 grams of fiber, 40 grams of sugar, 7 grams of fat, 1 gram of saturated fat, 90 mg of sodium.
5. Kiwi and tofu vitamins
Combine 113 grams of silk tofu, 1 sliced kiwi, 1 cup of nonfat milk, 1 teaspoon of honey, ½ teaspoon of vanilla. Mix well with a blender.
Nutritional composition: 200 calories, 17 grams of protein, 31 grams of powdered sugar, 3 grams of fiber, 19 grams of sugar, 1 gram of fat, 0 grams of saturated fat, 220 mg of sodium.
6. Ginger taste
Mix well: 198 grams of Greek yogurt 2%, 1 cup of ice, ¼ cup of frozen sliced banana, 2 tablespoons of almond butter, 1 tablespoon of molasses, 1 teaspoon of grated ginger, ¼ teaspoon of cinnamon , 1/8 teaspoon nutmeg and 1/8 teaspoon cardamom.
Nutritional composition: 440 calories, 27 grams of protein, 39 grams of powdered sugar, 5.5 grams of fiber, 30 grams of sugar, 20 grams of fat, 4 grams of saturated fat, 80 mg of sodium.
7. Sweet potato smoothies
Add in a blender: 1 cup of low-fat Kefir yogurt, ½ cup of peeled sweet potatoes, ¼ cup of canned navy beans, 1 tablespoon of walnuts, ½ teaspoon of vanilla, 1/8 teaspoon of nails incense, 1 half frozen banana. Mix well with a blender.
Nutrition ingredients: 448 calories, 17 grams of protein, 68 grams of sugar, 10 grams of fiber, 28 grams of sugar, 13 grams of fat, 1 gram of saturated fat, 450 mg of sodium.
8. Kale smoothie
Mix well: 1 cup of fat-free yogurt, ½ cup of kale, washed, removed and chopped, ½ cup of banana, 1 cup of kiwi, 1/8 cup of avocado.
Nutritional composition: 288 calories, 17 grams of protein, 48 grams of powdered sugar, 6 grams of fiber, 32 grams of sugar, 5 grams of fat, 1 gram of saturated fat, 200 mg of sodium.
9. Strawberry smoothie
Mix well: ½ cup of strawberry depending on type or combination, 1 cup of 0% Greek yogurt, 1 teaspoon of honey, ¼ cup of orange juice.
Nutritional composition: 205 calories, 21 grams of protein, 32 grams of powdered sugar, 2 grams of fiber, 26 grams of sugar, 0 grams of fat, 0 grams of saturated fat, 90 mg of sodium.
10. Black strawberry smoothie
Mix well: 2 cups of skim milk, 1 cup of frozen strawberries, 1 tablespoon of almonds or peanut butter, 2 teaspoons of honey.
Nutritional composition: 93 calories, 21 grams of protein, 63 grams of powdered sugar, 8 grams of fiber, 53 grams of sugar, 10 grams of fat, 1 gram of saturated fat, 280 mg of sodium.
Our bodies may be better able to utilize whey and egg proteins better than soy protein, Davenport says, while whey and rice proteins may perform equally in terms of increasing power and strength. You dont foget to try 10 Protein Smoothie Recipes which i share. if you like exotic fruits I will show you how to make exotic fruit smoothies in the next article.