Berry Protein Smoothie

I harp on getting enough protein often, and there's a good reason for it.

  1. Protein is highly satiating, meaning it keeps you full longer leading to less cravings and less overeating.

  2. Protein combined with even small amounts of strength training signal the body to maintain and build muscle mass, boosting your metabolism.

I recommend on average aiming for 80-100 grams of protein daily. This could be slightly lower or higher depending on your goals.

Here are examples of how many grams of protein are in common high protein foods:

6 oz chicken or beef = palm of your hand = 45 grams

6 oz fish = palm of your hand = 35 grams

2 eggs = 12 grams

1 can tuna = 25 grams

½ block extra firm tofu = 18 grams

1 cup tempeh = 30 grams

1 scoop protein powder = 20-25 grams

One of my favorite ways to incorporate more protein into the diet is in a high-protein smoothie for breakfast or lunch.

Nutrition facts:

Calories: 450

Protein: 34 grams

Carbs: 28 grams

Fat: 24 grams

Fiber: 10 grams


Berry Protein Smoothie

Ingredients

  • 1 scoop protein powder (here is my favorite)

  • 1/2 cup blueberries or raspberries

  • 1 cup sprouts (keep in freezer for freshness)

  • 2 tbsp almond butter

  • 1 cup non-dairy milk

  • Handful of ice and water to thin

  • Optional: 1 tbsp ground flaxseed


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Naturopathic Medicine