4 delicious protein
smoothie
RECIPEs

A protein smoothie is a great supplement to your diet, especially if you look to add more protein in order to keep the muscle mass stable or growing. 

When enriched with some healthy fats and fiber, it could even serve as an excellent breakfast alternative or a mid-day snack/post-workout recovery!

In this post we will share our personal protein smoothie favourites, divided into four categories for every taste, diet and purpose (incl. vegan and delicious low calorie options). 

We will also provide some insights into our favorite brands and other tips from 21 Day Hero kitchen! 

What protein powder to choose?

When choosing protein powders (read more about pros and cons of protein powder here) we are extremely careful about two things: ingredients and nutritional value

In particular, we look for these things:

  • No GMOs
  • No soy
  • No added sugars or artificial sweeteners (or very limited!)
  • For post-workout recovery, we prefer protein powders with BCAA 
  • 1 scoop should have ca 20g of protein,  up to 1g of carbs and up to 150 kcal max

The brands we use at home and can highly recommend:

 
    • FastingForFitness Organic Plant Coconut Protein+ – vegan, organic, low GI clean  protein with coconut, spinach and blueberry powders & no sugar or sweeteners. Has slightly earthy taste hence best to be mixed with berries and coconut water.
    • FastingForFitness Organic Whey Coconut Protein+ with coconut and baobab powder – a perfect base for those who look for a low GI, additives free (no sugar, no sweeteners) protein.

BONUS: 5 ULTIMATE Smoothie Tips

    • Add 2-3 ice cubes for more volume, guilt-free creaminess & frozenness

 

 

 

    • Replace fruits with greens of choice (kale, spinach, swiss chard) to reduce carbs

 

4 TOP Protein smoothie recipes

1. REGULAR PROTEIN SMOOTHIE

Nutritional value: ~354 kcal, 33g of protein, 9g of fat, 41g of carbs thereof 9g of dietary fiber. 

Ingredients:

  • 1 scoop of whey protein (we used Dymatize Vanilla protein)
  • 1 frozen banana
  • 1 tsp of coconut butter
  • 1 tbsp of flax seed
  • 2 tbsp of wheat bran
  • ½ dl cows milk (2% fat)
  • 1 ½ dl water

“When choosing protein powders we are extremely careful about two things: ingredients and nutritional value. “

Dovile Sinke

2. VEGAN PROTEIN SMOOTHIE

Nutritional value: ~307 kcal, 22.5g of protein, 7.5g of fat, 47g of carbs thereof 13.5g of dietary fiber.  

Ingredients:

  • 1 scoop vegan protein (we used Organic Plant Coconut Protein+ with organic spinach and blueberry powders)
  • A handful of spinach / frozen spinach
  • ½ frozen banana
  • 1 tbsp flax seed
  • 2 tbsp wheat bran
  • 1 tsp coconut butter
  • 200 ml coconut water

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3. Low Calorie Protein Smoothie

Nutritional value: ~173 kcal, 23g of protein, 3g of fat, 13g of carbs thereof 7g of dietary fiber.  

Ingredients:

  • 1 scoop of vegan protein (we used PlantFusion’s Complete Plant Protein Vanilla Bean)
  • A handful of spinach / frozen spinach
  • 2 tbsp wheat bran  
  • 1 dl almond milk 
  • 1 dl water

4. "Like A MEAL" smoothie

Nutritional value: ~466 kcal, 28g of protein, 15g of fat, 57g of carbs thereof 17g of dietary fiber. 

 Ingredients:

  • 1 scoop of protein (we used Organic Whey Coconut Protein+ with organic coconut and baobab powder)
  • 1 frozen banana
  • ⅓ cup of frozen berries
  • 1 tbsp of peanut butter
  • 1 tsp of flax seed
  • 2 tbsp of wheat bran
  • 1 tsp of organic cacao
  • 1 dl milk (2% fat)
  • 1 dl water

THANK YOU for stopping by!

What is your favourite smoothie recipe? What ingredients do you add to your shakes? 

Leave a comment below and share your recipes with the Superheroes Tribe.

Love,
Dovile

Dovile Sinke

Dovile Sinke

Dovile is interested in all things related to health, fitness and nutrition. She's a hard-core fitness freak - you can either meet her doing some sorts of intense HIIT training, walking in the park or unwinding with a cup of vegan cappuccino after a relaxing yoga class. Dovile is a founder of 21 Day Hero, responsible for the content and running the entire show.
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