Favorite Smoothie Recipes

And how to get more protein into your diet

What is the deal with all this protein talk these days and are you worried you’re not getting enough? Chances are you don’t need to panic. Most people get adequate amounts of protein from their diets. Research is now suggesting, though, that older adults and people who exercise a lot, can benefit from eating up to two times as much protein as the RDA recommends. Boosting your protein intake can also help increase strength and lean body mass.

Without getting too caught up in tracking calories or macros, which isn’t very fun in my opinion and takes the joy out of eating, I like to add in a healthy protein shake or smoothie to get a bit more added protein. Smoothies are easy to make, have so many delicious variations, and fill you up. You can have a smoothie as a snack, a meal or even dessert. I personally love to have one mid afternoon when I’m craving something sweet but healthy. A protein shake gets me through until dinner and satisfies my sweet tooth.

Here are some of my favorite recipes and protein powder choices:

Banana pudding

• 1/2 cup cottage cheese (trust me)

• 1 scoop vanilla protein powder

• 1/2 banana

• 1 tsp vanilla extract

• 1-2 tsp maple syrup

Blend all in a blender and set in the fridge to chill for 10-15 minutes before eating. This can be made into a delicious smoothie by adding 1-2 tablespoons of milk (I used almond) and a few ice cubes. Add the milk and ice to the blender and drink right away.

Chocolate Peanut Butter Banana

• 1 tablespoon peanut butter

• 1 frozen banana

• 1 scoop chocolate protein powder

• 2/3 cup milk of choice

Blend all and enjoy. Top this one with a drizzle of peanut butter or some crushed peanuts. If you want to substitute almond butter for peanut butter you can as well.

Berry Smoothie

• 1 cup frozen mixed berries

• 3/4 cup water or almond milk

• 1/2 cup low-fat plain Greek yogurt (or coconut yogurt)

• 1/2 scoop vanilla protein powder

Blend and serve!

Chocolate Chip Mint

• 1/2 frozen banana

• 1/4 cup spinach (packed)

• 1/8 of a ripe avocado

• 2/3 cups almond milk + a handful of ice

• 1 scoop vanilla protein powder

• 1 teaspoon peppermint extract

• 1 tablespoon chocolate chips or cacao nibs

Blend everything together except for the chocolate chips, garnish with the chips or nibs and fresh mint if you have.

If you’re in a rush and want to make simple shakes you can invest in high quality protein powders and then add ice and milk of choice. I love Truvani as well as Sakara protein plus greens (check out their meal plans right now too they are 25% off! KMMSAKARA code). Clean Simple Eats protein is really tasty and comes in delicious flavors, if you aren’t vegan or vegetarian (it is whey based). You can mix either ones with milk and ice and frozen fruit if you want to and they taste great! If you are looking for other protein ideas checkout my Protein Essentials on my Amazon Store.

A few other sneaky ways to add in some protein is to mix a scoop of collagen powder into your coffee each morning, or alternatively your hot cocoa at night. I use kreatures of habit sleep cocoa and love it. You can add some protein powder to your pancake batter, add egg whites to your oatmeal or use greek yogurt or cottage cheese as replacements for sour cream or the base of many dips and sauces.

Let me know if you try any of these!