Healthy smoothies are a great way to pack tons of nutrition into an easy-to-drink meal that you can enjoy anywhere. With or without the addition of a protein powder or ready-to-drink (RTD) protein supplement, smoothies can enable you to reach your daily protein goal easily. Don’t hesitate to divide your smoothie into 2 meals if the serving size is too large. Your best bet is to divide your protein intake throughout the day—about 15-25% of your goal at each meal.
The key to making a great smoothie without creating a calorie disaster is to add up the protein and calories in each ingredient. Fresh veggies are a great nutritional bargain—lots of nutrients and very few calories. Low fat dairy adds protein, calcium, and vitamin D. Fruits are full of antioxidants to keep you healthy. Simple ingredient subs keep flavor high and calories in line. For example, powdered peanut butter tastes great in smoothies and saves 143 calories. Go ahead and try some new combinations!
Ingredient | Amount | Calories | Protein (g) |
Powdered protein supplement | 1 scoop | 90-120 | 10-30 |
Premier RTD protein | ½ carton (5.5 oz) | 80 | 15 |
Dannon Triple Zero yogurt | ½ carton | 60 | 7.5 |
Kroger Carb Master yogurt | 1 carton | 60 | 8 |
Milk, skim | ½ cup | 45 | 4 |
Fairlife fat free milk | ½ cup | 40 | 6.5 |
Almond milk, unsweetened | ½ cup | 15 | 0.5 |
Berries | ½ cup | 30 | 0 |
Pineapple | ½ cup | 41 | 0.5 |
Banana | ½ small | 45 | 0.5 |
| Carrot | ½ cup | 26 | 0.5 |
| Kale | ½ cup | 16 | 1 |
| Spinach | ½ cup | 4 | 0.5 |
| Avocado | ¼ | 57 | 1 |
| Cucumber | ½ cup | 8 | 0 |
Flaxseed, whole | 1 Tbsp | 55 | 2 |
Chia seed | 1 Tbsp | 69 | 2 |
Unsweetened cocoa powder | 1 Tbsp | 12 | 1 |
PB2 (powdered peanut butter) | 2 Tbsp | 45 | 5 |
Peanut Butter | 2 Tbsp | 188 | 8 |
