SMOOTHIES MAY JUST be one of the best ways to fill up on good-for-you nutrients and dismantle the myth that eating more fruits and vegetables has to be bland or boring.
Smoothies, shakes, liquid joy in a cup—whatever you call them, these blender-ized drinks of are also a stomach-patting way to consume two keys nutrient you’re probably not consuming enough of: fiber and protein.
“Most Americans aren’t getting enough produce or fiber in their diet, so smoothies can be a fun and delicious way to make up for that,” says nutrition expert Frances Largeman-Roth, R.D.N., author of Smoothies & Juices: Prevention Healing Kitchen.
And then in terms of protein, if you’re looking to build or maintain muscle, you likely need to consume about 1 gram of protein for every target pound of body weight. (So if you want to weigh 185, that’s 185 grams of protein daily—which is a lot.) Shakes can help out with that. It’s waaaay easier to drink a smoothie containing 45 grams of protein than chew through the equivalent of that much pork tenderloin. (Trust us.)
But before you start loading up your blender, there are a few things to keep in mind when it comes to building the best high-protein, high-fiber smoothie.
One, always use whole fruits and vegetables as part of your base. Put another way: Don’t use juice.
While juices, like orange juice, do contain nutrients like vitamin C and, in many cases, are fortified with vitamin D and calcium, they also tend to be more concentrated when it comes to sugar and lack that fiber, which is oh-so-important to feeling full.
Two, consider greens. Spinach or kale offer lots of fiber, but they’re mild in flavor and blend really well.
Third, use dairy milk, if your GI system will allow. One cup of dairy milk contains eight grams of complete protein. Plant-based milks often don’t contain enough protein to matter and the flavored ones can come with added sugars. If plant-based is your only option, stick with soy-milk, which is roughly equivalent to dairy milk in terms of protein.
Fourth, always add a healthy fat, and is crucial for heart health. Healthy fats—think unsaturated—are found in avocados, nuts and seeds, and nut butter, for example. Serendipitously, these all work well in a smoothie, both in terms of taste and texture.
Fifth, try to avoid adding extra sugar, but if you think you need a little extra sweetness, it’s totally okay to mix in a ½ teaspoon of honey or pure maple syrup.
And speaking of sugar: Try to avoid store-bought smoothies, from the grocery store and a shop. They can be incredibly high in added sugar. “A store needs to make sure their customers come back again, so they’re more focused on the flavor of their smoothies, instead of avoiding added sugars, or keeping them super balanced,” Largeman-Roth says.
Try one of these 30 protein-rich smoothie recipes for a tasty, nutrient-packed drinkable snack.
For each recipe, place the ingredients in the order listed and blend until smooth.
1. Workout Recovery Smoothie
“The ingredients in this cherry-vanilla smoothie can help you feel your best after a tough workout,” says Largeman-Roth. “Cherry juice has been shown to relieve post-exercise pain in athletes, while pomegranate juice can help accelerate muscle recovery.”
BLEND THIS:
¾ cup ice
¼ cup fresh or frozen pitted tart cherries
¼ cup pomegranate juice
1 scoop vanilla protein powder
1 tbsp chopped walnuts
1 small cooked, peeled beet (or raw beet, scrubbed and chopped)
Nutrition per shake: 233 calories, 25 g protein, 20 g carbs, 2 g fiber, 6 g fat
2. Banana Almond Protein Smoothie
This smoothie is seriously delicious—and makes for a mean-postworkout shake too. Delivering 21 grams of protein, it helps to repair micro-tears in your muscles to get you ready for your next gym session.
BLEND THIS:
½ cup coconut water
½ cup plain Greek yogurt
3 tbsp almond butter
1 scoop whey protein powder
1 tbsp hulled hemp seeds
1 frozen banana
1 cup ice
329 calories, 21 g protein, 26 g carbs, 5 g fiber, 17 g fat
3. Protein Power Smoothie
“Blend up this fruity smoothie to deliver serious protein to your body,” says Largeman-Roth.
BLEND THIS:
¾ cup fat-free milk
½ ripe banana
½ cup frozen raspberries
½ cup frozen blueberries
1 scoop vanilla whey protein powder
5 ice cubes
284 calories, 27 g protein, 42 g carbs, 7 g fiber, 2 g fat
4. Very Berry Super Shake
“This shake is packed with protein, fiber, healthy fats, phytonutrients, and probiotics,” says Brian St. Pierre, M.S., R.D., C.S.C.S., sports dietitian and nutrition coach at Precision Nutrition. “It can be breakfast, lunch, or dinner.”
BLEND THIS:
12 oz water
1 cup spinach
2 cups frozen mixed berries
1/2 cup plain low-fat yogurt
2 scoops vanilla protein powder
1 tbsp walnuts
1 tbsp ground flaxseed
500 calories, 57 g protein, 54 g carbs, 14 g fiber, 11 g fat
5. Apple and Great Grains Shake
This shake tastes like apple pie in a glass, but you won’t find 58 grams of protein in a slice of Grandma’s famous dessert. Most blenders will be able to handle pulverizing an apple, St. Pierre says. Leave the apple skin on for extra phytonutrients.
BLEND THIS:
12 oz water, milk, or yogurt
2 scoops vanilla flavored protein
1 apple, core removed, and sliced into wedges
1 cup of spinach
2 tbsp of almonds
¼ cup of uncooked oats
Ice as needed
Cinnamon, to taste
535 calories, 58 g protein, 13 g fat, 46 g carbs, 9 g fiber (accounts for using water as the fluid instead of milk or yogurt)
6. Chocolate, Peanut Butter, and Banana Shake
You’d never guess that a cup of spinach is hiding in this delicious chocolate and peanut butter shake.
BLEND THIS:
12 oz water, milk, or yogurt
2 scoops chocolate flavored protein powder
1 banana
1 cup of spinach
2 tbsp of natural peanut butter
1 tbsp cacao nibs or dark cocoa powder
585 calories, 59 g protein, 22 g fat, 38 g carbs, 8 g fiber (accounts for using water as the fluid instead of milk or yogurt)
7. Strawberry Banana Shake
Adding ground flax to this classic protein shake provides you with extra fiber and heart-healthy omega-3 fats, St. Pierre says. (Trying to work more healthy fats into your diet? Here are the best sources of Omega-3s.)
BLEND THIS:
12 oz water, milk, or yogurt
2 scoops vanilla or strawberry flavored protein powder
1 banana
1 cup of frozen strawberries
1 cup of spinach
2 tbsp of ground flax
490 calories, 55 g protein, 9 g fat, 47 g carbs, 11 g fiber (accounts for using water as the fluid instead of milk or yogurt)
8. Chocolate Cherry Awesomeness Shake
Research suggests that cherries can ease soreness after a workout, making this a perfect recovery shake, says St. Pierre.
BLEND THIS:
12 oz water, milk, or yogurt
2 scoops chocolate flavored protein powder
2 cups of sweet dark cherries, pits removed
1 cups of spinach
1 tbsp of walnuts
1 tbsp ground flax
1 tbsp cacao nibs or dark cocoa powder
530 calories, 56 g protein, 13 g fat, 47 g carbs, 9 g fiber (accounts for using water as the fluid instead of milk or yogurt)
9. Vanilla Pumpkin Pie Shake
Tired of the same old fruit smoothies? Try one that tastes like pumpkin pie. The pumpkin is a great source of Vitamin A, which is good for your eyes, skin, and immune system, St. Pierre says.
BLEND THIS:
12 oz water, milk, or yogurt
2 scoops vanilla flavored protein powder
¾ cup of pureed pumpkin
1 tbsp of walnuts
1 tbsp of ground flax
½ cup of uncooked oats
Cinnamon and vanilla extract to taste
Ice as needed
535 calories, 60 g protein, 13 g fat, 45 g carbs, 13 g fiber (accounts for using water as the fluid instead of milk or yogurt)
10. Baked Apple Shake
The sesame seeds in this shake add unexpected flavor, plus a helping of magnesium and selenium, says St. Pierre.
BLEND THIS:
12 oz water, milk, or yogurt
2 scoops vanilla flavored protein powder
1 apple, core removed, and sliced into wedges
1 cup of spinach
1 tbsp of almonds
1 tbsp of ground flax
1 tbsp of sesame seeds
Cinnamon to taste
Ice as needed
510 calories, 57 g protein, 15 g fat, 36 g carbs, 10 g fiber (accounts for using water as the fluid instead of milk or yogurt)
11. Tropical Power Shake
It’s like a piña colada, only this shake has 58 grams of protein and a cup of spinach.
BLEND THIS:
12 oz water, milk, or yogurt
2 scoops vanilla flavored protein powder
½ banana
1 cup of pineapple
1 cup of spinach
1 tbsp of ground flax
2 tbsp of unsweetened coconut flakes
½ cup plain yogurt or vegan alternative
525 calories, 58 grams protein, 12 g fat, 46 g carbs, 8.5 g fiber (accounts for using water as the fluid instead of milk or yogurt)
12. Superfood Shake
Nutrients in deeply colored fruits and vegetables like beets and cherries can boost athletic performance and help with muscle recovery, says Amy Culp, R.D., a sports dietitian at the University of Texas at Austin.
BLEND THIS:
1/2 cup frozen cherries
8 oz water
1/2 cup chopped raw beets
1/2 cup frozen strawberries
1/2 cup frozen blueberries
1/2 banana
1 scoop chocolate whey protein
1 tbsp ground flaxseed
329 calories, 28 g protein, 4 g fat, 52 g carbs, 11 g fiber
13. Dr. Mike’s Power Shake
This smoothie from Mike Roussell, PhD packs in a whole cup of blueberries, and you’ll also get a dose of omega-3 fats—good for your brain and heart—from the walnuts and flax.
BLEND THIS:
¼ cup low fat cottage cheese
1 cup blueberries (fresh or frozen)
1 scoop vanilla protein powder
2 tbsp flaxseed meal
2 tbsp walnuts, chopped
1½ cups water
3 ice cubes
389 calories, 33 g protein, 17 g fat, 34 g carbs
14. Double Chocolate Mint Smoothie
With chocolate almond milk, cocoa powder, and cacao nibs, this rich drink from Roussell will give you a chocolate fix without going overboard on calories.
BLEND THIS:
1 scoop chocolate protein powder
3/4 cup chocolate almond milk
1 tbsp walnuts
2 tbsp cocoa powder, unsweetened
1 tbsp cacao nibs
2 mint leaves
4 ice cubes
¼ cup water
292 calories, 25 g protein, 12 g fat, 32 g carbs
15. Coconut Almond Smoothie
Drink this shake from Roussell for a decadent treat: Almond butter makes the mix extra creamy, while dark chocolate almond milk and coconut flakes make it extra tasty.
BLEND THIS:
1 scoop chocolate protein powder
1 tbsp unsweetened coconut flakes
1 cup chocolate almond milk
1 rounded tbsp almond butter
1½ cups water
3 ice cubes
405 calories, 27 g protein, 21 g fat, 33 g carbs
16. Orange Creamsicle
This shake from Roussell tastes just like a creamsicle, but with real ingredients rather than loads of added sugar.
BLEND THIS:
1 scoop vanilla protein powder
1 orange
¼ orange peel
1 tbsp walnuts
2 tbsp flaxseed meal
1 cup water
½ cup orange juice
3 ice cubes
399 calories, 32 g protein, 14 g fat, 39 g carbs
17. Strawberry Banana Post-Workout Smoothie
This smoothie makes for the perfect recovery drink. It’s not only loaded with muscle-building protein, but also boasts a blend of healthful nutrients that speed recovery and nourish your body, says Roussell.
BLEND THIS:
Water as needed
1 cup plain low-fat kefir
2 tbsp walnuts
1 cup chopped strawberries
1 banana
1 scoop vanilla whey protein
489 calories, 39 g protein, 11 g fat, 59 g carbs, 7 g fiber
18. Chocolate Peanut Butter Smoothie
Drink this for the perfect afternoon snack. It’s packed with protein, fiber, and antioxidants, and a nearly even amount of carbs and fat. So it’s filling and tasty, says Roussell, and comes in at a very reasonable 347 calories.
BLEND THIS:
Water as needed
2 tbsp flaxmeal
1 tbsp unsweetened cocoa powder
1 tbsp natural peanut butter
1 scoop chocolate whey protein powder
347 calories, 33 g protein, 17 g fat, 19 g carbs, 9 g fiber
19. Blueberry Breakfast Smoothie
This shake may be the definition of a perfectly balanced breakfast. It has a healthy 42-gram dose of protein, which will help you feel fuller the rest of the day, Roussell says.
BLEND THIS:
1 cup blueberries
1/2 banana
1 1/2 scoops protein powder
2 tbsp walnuts
2 tbsp oats
1 tbsp chia seeds
536 calories, 42 g protein, 59 g carbs, 12 g fiber, 18 g fat
20. The Green Monster
Research from Ohio State University shows that avocado can unlock the full nutrition potential of certain vegetables and improve the absorption of antioxidants. It’s delicious, too.
BLEND THIS:
8 to 10 oz water
2 stalks kale, stems optional
1 cup grapes
1/2 cup frozen mango chunks
1 strip lemon rind
1/2 avocado
Ice as needed
346 calories, 9 g protein, 12 g fat, 62 g carbohydrates, 11 g fiber
21. Summertime Blast
“The combo of melon, basil, and pineapple makes the shake super refreshing,” says Franklin Becker, chef of The Little Beet in Manhattan.
BLEND THIS:
2/3 cup seedless watermelon
2 tsp lemon juice
1/2 cantaloupe
1 banana
1/4 cup pineapple
2/3 cup ice
4 to 5 fresh basil leaves
182 calories, 3 g protein, 1 g fat, 47 g carbohydrates, 5 g fiber
22. Matcha Madness Smoothie
Worthy of its Instagram fame, matcha green tea powder contains more antioxidant firepower than regular green tea. Blend it into this muscle-making smoothie that tastes like a vacation in a glass.
BLEND THIS:
1 cup coconut milk beverage (not canned coconut milk)
2 scoops plain or vanilla protein powder
1 tsp matcha tea powder
1 tbsp cashew butter
1 tbsp fresh lime juice
1/4 tsp ginger powder
1 cup frozen mango cubes
412 calories, 35g protein, 30g carbs, 4g fiber, 15g fat
23. Blue Bomb Smoothie
This smoothie might be blue, but there’s nothing gloomy about it. Cottage cheese is loaded with casein protein, a slow-digesting protein to help supply your muscles with a steady level of fuel.
BLEND THIS:
1 cup milk
3/4 cup plain cottage cheese
2 tbsp ground flaxseed
1 tsp orange zest
1 tsp honey
1/8 tsp almond extract
3/4 cup frozen blueberries
395 calories, 34 g protein, 42 g carbs, 7g fiber, 12g fat
24. The Peach and Protein
Experts say you need at least 30 grams of protein to help muscles grow after a workout. The 42 grams in this mix go down easy.
BLEND THIS:
2 peaches (pitted and chopped)
1/2 cup plain Greek yogurt
3/4 cup cup whole milk
1/4 cup mint
1 scoop vanilla protein powder
468 calories, 42g protein, 40g carbs (6g fiber), 13g fat
25. The Oat Berry
Whole grains, antioxidants, and good fats deliver an artery scrub-and-lube. Plus, more fiber than a large apple!
BLEND THIS:
1 1/2 cups mixed frozen berries
1 cup 1% milk
1/4 cup rolled oats
1 tsp honey
1 tsp almond butter
326 calories, 14g protein, 58g carbs (9g fiber), 7g fat
26. Berry Blast with Greens
If you have trouble eating your greens, drink them. In this berry-forward shake, you won’t even taste the spinach.
BLEND THIS:
1 scoop vanilla or strawberry protein powder
1 cup loosely packed baby spinach
1 cup frozen mixed berries
Add 6 to 12 oz dairy milk, plant-based milk, or water
Per serving: 290 calories, 31g protein, 31g carbs (6g fiber), 7g fat
27. Cherry Chocolate Banana
We swear this tastes just like one of those frozen banana. Except with cherries for more deliciousness. And slightly melted.
BLEND THIS:
8 oz unsweetened almond milk
2 oz tart cherry juice
1 banana
1 scoop protein powder
Per serving: 366 calories, 32g protein, 39g carbs (4g fiber), 13g fat
28. Tropical Powerhouse
It’s like a vacation in a glass. Unless you already live in the tropics (lucky you).
BLEND THIS:
12 milk
2 scoops vanilla protein powder
1/2 banana
1 cup pineapple
1 cup spinach
1 Tbsp ground flaxseed
2 Tbsp unsweetened coconut flakes
1/2 cup plain yogurt.
Per serving: 525 calories, 58g protein, 46g carbs (9g fiber), 12g fat
29. Coco-Cashew Raspberry
Up to you as to whether or not you want to serve it in a bowl.
BLEND THIS:
1 1/3 cups unsweetened coconut milk beverage
1 scoop protein powder
1/2 cup frozen raspberries
1 Tbsp cashew butter
2 tsp agave syrup
Per serving: 422 calories, 30g protein, 44g carbs (1g fiber), 15g fat
30. Chocolate Protein Shake
If you can believe this, it’s the very first shake recipe we ever published in Men’s Health magazine. And it’s still good.
BLEND THIS:
1 packet chocolate-flavored instant breakfast
8 oz. milk
1/2 cup plain yogurt
1 Tbsp peanut butter
Paul is the Food & Nutrition Editor of Men’s Health. He’s also the author of two cookbooks: Guy Gourmet and A Man, A Pan, A Plan.
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