7 Delicious Muscle-Building Smoothie Recipes

Green-Monster-Smoothie

Smoothies are one of my favorite things to “eat” as part of a healthy diet. I often recommend them to clients who don’t have much of an appetite in the morning. Smoothies are great because they’re adaptable to almost anyone’s taste buds, nutritional needs and food allergies. They are quick and portable, and you’re sure get the most nutritional bang for your buck. (See also Make Healthy Eating Easier With These Items.)

Chocolate Peanut Butter Smoothie

This tastes just like a peanut butter cup, so if you have a sweet tooth, this will satisfy you in the morning. The peanut butter provides healthy fats for staying power and it’s a healthy way to satisfy your chocolate craving.

Ingredients

  • 1 cup milk (dairy, almond or soy)
  • 1 frozen banana
  • 2 tablespoons nut butter
  • 1 scoop chocolate protein powder

Green Monster Smoothie

This is an easy way to pack in a serving of vegetables outside or your typical lunch or dinner. The added fiber in this smoothie will aid in satiety and power you through your day.

Ingredients 

  • 1 cup milk (dairy, almond or soy)
  • 2 handfuls of spinach or kale
  • 1 frozen banana
  • 1 scoop of protein powder of your choice

Pina Colada Smoothie

A client shared this one with me after picking up some coconut Greek yogurts. Tastes like a tropical vacation. Pineapple is high in vitamin A, vitamin C, calcium, phosphorus, and potassium to boost your immune system and build strong bones. The coconut butter adds some healthy fats and it’s a fun change-up from nut butters.

Ingredients

  • 1 cup Chobani Coconut Greek Yogur
  • 1 cup fresh pineapple
  • 1 tablespoon coconut butter
  • 1 scoop vanilla protein powder

Key Lime Pie Smoothie

I saw this recipe on one of my favorite blogs, Peanut Butter Fingers, a fun take on a unique yet healthy smoothie. Lime juice is a great way to get a dose of vitamin C, without the added sugar that tends to be high in fruit juices.

Ingredients

  • 1 Oikos Key Lime Greek Yogurt
  • 1 frozen banana
  • 2 tablespoons lime juice
  • 1 scoop vanilla protein powder

Peanut Butter and Jelly Smoothie

Fun for athletes of all ages, packed with great protein and antioxidants from the rich berries.

Ingredients

  • 1 cup milk (dairy, almond or soy)
  • 2 tablespoons nut butter
  • 1/2 cup frozen strawberries
  • 1/2 cup frozen raspberries

Cocoa Coffee Smoothie

I love anything mocha flavored, and the addition of caffeine can be beneficial for athletic performance.

Ingredients

  • 1 cup milk (dairy, almond, soy)
  • 1 tablespoon ground coffee or espresso
  • 1 frozen banana
  • 1 scoop chocolate protein powder

Pumpkin Pie Smoothie

The addition of pumpkin not only deepens the flavor but also adds a punch of vitamin A.

Ingredients

  • 1 cup milk
  • 1/2 cup canned pumpkin
  • 1 frozen banana
  • 1 teaspoon pumpkin pie spice
  • 1 teaspoon cinnamon
  • 1 scoop vanilla protein powder

 

Photo: divascancook.com

Source:

http://www.stackactive.com/2013/02/24/protein-smoothie-recipes/

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High-Protein Breakfast Ideas for Vegetarians

Omlet-629x419

 

Even though we all know it’s the most important meal of the day, breakfast still gets short shrift. Many of my clients skip breakfast, either because they’re not hungry in the morning or they’re rushing to get out the door. This is a bad idea. If you skip breakfast, you are more likely to overeat later in the day, slow your metabolism and lack energy and focus.

 

A good breakfast includes protein and healthy fats to keep you full and energized until your next meal. If you eat just carbohydrates, you could crash later in the day. Protein doesn’t have to come from meat. There are many other sources. Here are some of my favorite high-protein, vegetarian breakfasts:

  • Omelet with veggies and cheese. You can make these in muffin tins ahead of time and freeze them so they are ready to go when you’re pressed for time in the morning.
  • Protein smoothie with yogurt, 100 percent protein powder or other protein, fruit and nut butter. See also my favorite smoothie recipes.
  • High-protein “No-Oat Oatmeal,” made with egg whites and nuts. Perfect for the coming winter months.
  • Overnight Oats. This is an easy and tasty way to have oats in the morning!
  • Whole grain toast with peanut butter. If you are allergic to peanuts, try almond butter or sunflower seed butter.
  • English muffin with canned or smoked salmon. Sounds fancy, but it’s different and really easy!
  • Greek yogurt with almonds or sunflower seeds plus fruit or granola.
  • Bagel thin with avocado and Laughing Cow cheese. Avocado is often overlooked for breakfast, but it adds great flavor and texture to this sandwich.
  • Protein Bar such as Think ThinZone BarsPure Protein, or Clif Bars. These would not be my first choice for breakfast (they are not very filling), but they’re a good backup and better than skipping breakfast altogether.

 

What’s your favorite high-protein breakfast?

 

Source:

http://www.stackactive.com/2013/09/19/vegetarian-high-protein-breakfast/