Smoothies are a perfect way to start your day and top up your nutrient stores! However, most people forget to add proteins to their smoothies. Therefore, we have created this article to help you add those proteins in and enjoy a fully nutritious shake.
Healthy proteins to add to your smoothies
These are an excellent source of antioxidants, Omega-3 fats, fiber, iron and calcium. Simply add 2 tbsp (24g) of chia seeds into your shake to benefit from 116 calories, 7g of healthy fats, 10g of carbohydrates and 4g of protein.
Hemp seeds are a great source of healthy fats and essential fatty acids. In addition to this, these are also rich in vitamin E, phosphorous, potassium, sodium, magnesium, sulfur, calcium, iron and zinc. By adding 2 tbsp (20g) of hemp seeds, you will benefit from 110 calories, 10g of healthy fats, 1.7g of carbohydrates and 6g of protein.
Sesame seeds are a perfect addition to smoothies thanks to their nutritious content. We wouldn’t recommend adding more than 1tbsp because they are quite high in calories, especially if you are dieting. However, they are a rich source of healthy fats, vitamin A, vitamin C, calcium and iron. By adding just 1 spoon, you can benefit from 160 calories, 14g of healthy fats, 7g of carbohydrates and 5g of protein.
Flaxseeds are low in calories yet high in calcium and iron. This makes them a great addition to your smoothies. Adding just 2tbsp of flaxseeds will provide 110 calories, 8g of healthy fats, 6g of carbohydrates and 4g of protein.
Almonds are a great source of healthy fats, fiber, protein, magnesium and vitamin E. By adding just 13g of granulated almonds (10 almonds) you can benefit from 77 calories, 7g of healthy fats, 3g of carbohydrates and 3g of protein.
Cashews are rich in calcium, iron and protein. You can add 16g of cashews (10 cashews) into your shake to benefit from 90 calories, 7g of healthy fats, 5g of carbohydrates and 2g of protein.
Walnuts can be quite hard, so be careful that you don’t break your blender. You can buy chopped walnuts from certain stores which may keep your blender safe. Walnuts are a great source of vitamin C, iron and calcium. Just 2tbsp (15g) provides 99 calories, 9g of healthy fats, 2g of carbohydrates and protein.
Peanut butter is amazing for adding bulk to your smoothies. It is high in calories due to the content of healthy fats but overall, it is perfect to add to your smoothies. Just by adding 2 tbsp (32g) provides 188 calories, 16g of healthy fats, 8g of carbohydrates and 7g of protein. In addition to this, peanut butter is also rich in fiber, calcium and iron.
Spinach is a high source of vitamin A, vitamin C, calcium and iron. By adding just ½ a cup of spinach, you can benefit from 21 calories, 0.2g of fats, 3g of carbohydrates and 3g of protein.
In conclusion, we are aware that some of you may think that some of these foods are high in calories and why would you want to add calories to your smoothies? Well, it’s important to understand that starving yourself and using smoothies as a method to reach your weight loss goals is not only unsustainable but also not beneficial to you in the long run. This method will only suppress your metabolism and force your body to gain weight in due course. Adding these will help you maintain a balanced diet. Which is a better method of reaching sustainable goals.
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Smoothies are a perfect way to help you stay on top of your nutrients but we wouldn’t suggest relying on them alone. Smoothies can be high in calories due to the amount of sugar in them if you add fruit. Therefore, we would suggest limiting your smoothies to 150ml per day. If you are new to smoothies and you’d like to make the most of them, we would suggest investing into a smoothie recipe book. We have a couple suggestions below.