Proteins are one of the most essential components of the daily human diet. It is estimated by dieticians that approximately 12-20% of the daily caloric intake of a person should come from proteins. Nowadays, protein shakes are a very common part of diets of health and nutrition conscious people. But as much as these are necessary and healthy these are not necessarily useful for all who want to consume proteins. Be it of the ingredients or taste or texture of the powder, not all people can use these shakes and smoothies daily. In some of the cases, the cost is also a very main reason for the low feasibility of these shakes.
If you are one of those who do not recommend protein shakes, we have the remedy for your problem. Be it fruits vegetables or dairy products, almost all of the protein requirements can be supplemented from natural sources. We have listed below several very healthy protein shakes and smoothies which do not require a protein powder and require only natural things to be prepared. Read on and incorporate them into your daily diet according to your liking:
Roasted Strawberry smoothie:
This recipe gives you a whole 17g of proteins in a single serving. Roast the strawberries by placing them in an oven preheated to 350 degrees for a half-hour. Then put the strawberries along with their juice in a blender jug and add honey, vanilla, cream, cottage cheese, water, banana, and ice in it. Blend well and your smoothie is ready. The cottage cheese provides the protein in this smoothie.
Peanut butter and jelly smoothie:
With a protein content of 29g per serving, this smoothie is very delicious and can be an excellent addition in the diet for peanut lovers. This recipe uses 1 cup of non-fat Greek yogurt, half a cup vanilla almond milk (unsweetened), half a cup of peanut flour, few green grapes, and natural sweetener. Have this really tasty smoothie in the breakfast and it will keep you full for at least 3 solid hours. What’s better than having something that will keep you from munching on snacks all the time?
Pumpkin pie smoothie:
Packed with 22g of proteins per serving, this flavorsome smoothie will get you longing for it in every breakfast. For the protein part, this recipe requires half a cup plain Greek yogurt, one-third cup of rolled oats, and almond butter. For flavor and taste canned pumpkin puree, maple syrup, vanilla extract, and pumpkin pie spice are added. Blend all of it in a strong blender and have a drinkable dessert all packed with proteins.
Gingersnap green smoothie:
This smoothie provides you 23g of protein which comes from the two-third cup plain Greek yogurt, two tablespoons of rolled oats, and one tablespoon of almond butter in every serving. Of adding the gingersnap flavor, green color, and creamy smoothness to it, but one large frozen banana, half cup baby spinach, half teaspoon vanilla extract, and grated ginger, and a pinch of salt.
Carrot cake smoothie:
Another dessert-like smoothie is here. It gives you 18g proteins with a heavenly taste and a lot of healthy ingredients. The ingredients required are 2 tbsp of coconut flakes, 2 tbsp chopped walnuts, three fourth cup grated carrot, half cup froze orange pieces, half cup frozen banana, half cup Greek yogurt, and a teaspoon of vanilla. Add half cup coconut water with all of these ingredients in a blender and blend till you are satisfied with the texture.
Blueberry muffin smoothie:
In a blender, put three fourth cup of almond milk, a two-third cup of plain Greek yogurt, 3 tbsp of rolled oats, one and a half tbsp of peanut butter, a two-third cup of frozen blueberries, one tsp of honey, one-fourth tsp of vanilla extract, a pinch of cinnamon and a pinch of salt. Blend it well and it will give you one of the finest protein smoothies in a go. It tastes like a blueberry muffin and gives about 22g of proteins in one serving.
Peanut-butter oatmeal smoothie:
This easy recipe needs only four ingredients I.e. one-fourth cup of old-fashioned oats, two tbsp of peanut butter, one large banana, and half a cup of soy milk. Blend it all two to three times and you get a mouthwatering shake packed with 14.7g of proteins.
Peach and pecan smoothie:
This smoothie will leave you refreshed with its taste and will provide you 21g of proteins, all in one serving. For its preparation, you need two-third cup plain Greek yogurt, one medium frozen and chopped peach, half a large ripe frozen banana, 14 halves of pecan, two tbsp of rolled oats, three fourth cup of almond milk (unsweetened), quarter tsp of vanilla extract, a pinch of cinnamon and a pinch of salt. Blend it, drink it, and be ready to make it through your day with a good mood.
Banana Nut Smoothie:
As the name indicates, this smoothie requires a large ripe banana and sunflower seeds along with peanut butter to add the tang of nuts. For the protein content, add half a cup of Greek yogurt and a cup of unsweetened almond milk. Blend it up and chug down the 20g of proteins that this smoothie offers you.
Pineapple Pistachio Green Smoothie:
Refreshing, rejuvenating and enlivening are the words that can be used to describe the taste of this smoothie. Combining pineapple with pistachio for its heavenly taste, this smoothie gives you 18g of proteins with the help of one cup of Greek yogurt. Other ingredients are two small bananas, two cups of spinach leaves, one cup froze pineapple pieces, one cup almond milk unsweetened, one-fourth cup of pistachios, and half tsp of vanilla extract. Blend them well and these ingredients will make two servings.
Date Nut Green Smoothie:
For this recipe, you need pecan and Medjool date for flavor, Greek yogurt for protein content, baby spinach for the green color, and almond milk and banana for creaminess. Combine three fourth cup of plain Greek yogurt, three fourth cup of unsweetened almond milk, a half of a large banana, one cup of baby spinach, fifteen halves of pecan, one Medjool date, few drops of vanilla, and a pinch of cinnamon in a blender and puree until it attains a creamy smooth consistency. It supplies you with 22g of proteins per serving.
Mango Cherry Smoothie:
This delicious tangy smoothie will add 20g of protein to your daily diet. The heavenly taste will make crave for it every day. You need one cup of almond milk, three fourth cup of frozen cherries, half cup Greek yogurt, half cup frozen mango, one and a half tbsp of peanut butter, and few drops of vanilla extract to make it. Put all the ingredients in a blender and blend well. Garnish with berries and devour it in your breakfast.