HIGH-PROTEIN SMOOTHIE RECIPES (WITH VARYING MACRO PROFILES)
I love smoothies, and they make a very regular appearance in my diet beginning around this time of year:
(Anyone else a seasonal smoothie-lover? I’m the same way with warm vs. cold coffee.)
Liquid calories can be a tricky area for many when it comes to nutrition. Rhetoric exists that makes many of us assume that drinking your calories is inherently bad or should be avoided, and the reality is that they don't need to be feared — just understood. For example, smoothies, protein shakes, or even a glass of fresh juice can be a convenient and nutrient-dense way to fuel your body, providing essential vitamins, minerals, and protein. That being said, it's important to recognize that liquid calories don't always offer the same level of satiety as solid foods. This can sometimes lead to consuming more calories than intended without feeling full. It's all about balance — enjoying liquids as part of a well-rounded diet, and paying attention to the quality of the calories you're consuming. When used intentionally, liquid calories can be a powerful tool to meet your nutrition goals, not something to shy away from.
Smoothies can be a great option for:
Fueling around a workout (pre- or post-, especially if these are tricky times for you to eat), or a quick snack in general
A option for consuming protein
A source of fiber – you can add a ton of fruits and veggies to boost your micronutrient intake for the day
Just plain ol’ getting calories in – this can be helpful if you have a lower appetite or are in a muscle gain phase (note: when in a fat loss phase, smoothies and other liquid calories can sometimes work against us if we aren’t careful)
This week’s blog post has four of my favorite smoothies…with three macro profiles each to cater to your needs (and current goals). Some staple ingredients that you’ll notice throughout these recipes: frozen fruit, protein powder, and almond milk. Any milk/liquid will work, depending on your needs/preferences.
Those three macro profiles:
Lower-calorie: a good option for a snack, or a way to get protein in during a fat loss phase (these options are around 200 calories/20g protein each)
Moderate-calorie: a great option for more flexible macros (these options are around 400 calories/40g protein each)
Higher-calorie: a sufficient option if you are in a bulk or are looking options to add in more calories (these options are around 600 calories/50g protein each)
PEANUT BUTTER BANANA SMOOTHIE
LOWER-CALORIE (16g P | 33g C | 10g F | 4g fiber, 270 calories)
1 frozen banana
1 Tbsp peanut butter
½ scoop protein powder (I like either vanilla or peanut butter flavored)
½ cup almond milk
Ice cubes
MODERATE-CALORIE (37g P | 41g C | 19g F | 6g fiber, 465 calories)
1 frozen banana
2 Tbsp peanut butter
1 scoop protein powder (I like either vanilla or peanut butter flavored)
½ cup almond milk
½ cup nonfat Greek yogurt
Ice cubes
HIGHER-CALORIE (54g P | 51g C | 28g F | 15g fiber, 660 calories)
1 frozen banana
2 Tbsp peanut butter
1.5 scoops protein powder (I like either vanilla or peanut butter flavored)
1 cup almond milk
½ cup nonfat Greek yogurt
2 Tbsp chia seeds
Ice cubes
GREEN MACHINE SMOOTHIE
LOWER-CALORIE (23g P | 14g C | 2g F | 2.5g fiber, 160 calories)
½ cup spinach
½ apple (of choice)
1 scoop vanilla protein powder
½ cup almond milk
Ice cubes
MODERATE-CALORIE (35g P | 25g C | 11g F | 11g fiber, 333 calories)
1 cup spinach
½ apple (of choice)
1 scoop vanilla protein powder
1 cup almond milk
½ cup nonfat Greek yogurt
2 Tbsp chia seeds
Ice cubes
HIGHER-CALORIE (47g P | 32g C | 21g F | 16g fiber, 495 calories)
1 cup spinach
½ apple (of choice)
1.5 scoops vanilla protein powder
1 cup almond milk
½ cup nonfat Greek yogurt
2 Tbsp chia seeds
½ avocado
Ice cubes
TROPICAL PARADISE SMOOTHIE
LOWER-CALORIE (24g P | 28g C | 1g F | 3g fiber, 210 calories)
½ cup frozen mango
½ cup frozen pineapple (unsweetened)
1 scoop vanilla protein powder
½ cup almond milk or coconut water (nutrition facts reflect use of coconut water)
Ice cubes
MODERATE-CALORIE (41g P | 44g C | 4g F | 5g fiber, 370 calories)
1 cup frozen mango
½ cup frozen pineapple (unsweetened)
1.5 scoops vanilla protein powder
½ cup almond milk or coconut water (nutrition facts reflect use of coconut water)
½ cup nonfat Greek yogurt
1 Tbsp shredded coconut (unsweetened)
Ice cubes
HIGHER-CALORIE (45g P | 44g C | 31g F | 5g fiber, 630 calories)
1 cup frozen mango
½ cup frozen pineapple (unsweetened)
1.5 scoops vanilla protein powder
½ cup coconut milk (full-fat)
½ cup nonfat Greek yogurt
1 Tbsp almond butter
Ice cubes
MIXED BERRY SMOOTHIE
LOWER-CALORIE (24g P | 20g C | 1g F | 3g fiber, 185 calories)
1 cup frozen mixed berries
1 scoop vanilla protein powder
½ cup almond milk
Ice cubes
MODERATE-CALORIE (36g P | 30g C | 17g F | 6g fiber, 410 calories)
1 cup frozen mixed berries
1 scoop vanilla protein powder
½ cup almond milk
½ cup nonfat Greek yogurt
2 Tbsp peanut butter (or nut butter of choice)
Ice cubes
HIGHER-CALORIE (53g P | 39g C | 27g F | 15g fiber, 595 calories)
1 cup frozen mixed berries
1.5 scoops vanilla protein powder
1 cup almond milk
½ cup nonfat Greek yogurt
2 Tbsp peanut butter (or nut butter of choice)
2 Tbsp chia seeds
Ice cubes
