Protein smoothies are one of those small habits that are just right. They’re fast, flexible, and when you set them up thoughtfully, they can support your health, but also your budget and your values. Enjoy less food waste and more whole foods in your diet while working effortlessly toward a lower BMI.
Why Protein Smoothies are Worth The Effort
When you combine fruit with protein and healthy fat, you get a more stable energy lift instead of the quick spike and crash you might get from a pastry or sugary drink.
They’re also a good use of imperfect produce, such as soft berries, slightly overripe bananas (from the freezer), and even salad greens that have gone limp. If you get something from the discount rack at the supermarket, just portion and freeze it for later in right-sized sandwich bags.
Protein powders are a key ingredient and include whey and vegan varieties. If you want vegan, look for blends like yellow pea, hemp, and brown rice. These provide all the amino acids needed for a complete diet.
Finally, drop in your favourite supplements like taurine, vitamin pills, or creatine monohydrate. The result is a super-duper smoothy that will keep you full until dinner. Really!
Check out www.canadianprotein.com for supplement ideas.
The Basic Smoothie Formula
It’s impossible to make a smoothie wrong so don’t worry about proportions or exact ingredients. Go with what you think tastes good and experiment. Aim for abundant rather than more expensive ingredients.
- In place of milks, consider using cold water from the fridge (so the chlorine has time to evaporate and it’s ice cold). Any liquid is okay but watch for added sugar in prepared juices.
- Fruit and/or greens, frozen or fresh. A bag of frozen berries is about 1/10 the cost of fresh. Lettuce and mixed greens that have gone limp can be tossed in to avoid food waste.
- A banana or leftover yoghurt creates a creamy mouthfeel. You can also use instant oats straight from the bag for fibre. Blend a little longer to pulverize them.
- About three tablespoons of lemon or lime juice equals one portion of fresh fruit. The acid will wake up the flavours without it tasting like lemonade.
- Protein powder. More will keep you full longer, say 70 grams. Less will provide the minimum needed to call this a meal while allowing you to space out protein intake throughout the day.
- If you want to add fat, try a tablespoon of olive oil, nut butter, or even an avocado on the verge of spoiling. This ingredient is optional.
Four Simple Smoothie Ideas to Start With
Sunrise Mango Smoothie: Bright and creamy, nice for summer mornings.
- Mangos and/or peaches, canned or fresh
- Banana (optional)
- Plain yogurt or silken tofu
- Some seeds like chia, hemp, or sunflower (optional)
- Liquid to blend
- Lemon or lime juice
- Scoop of protein powder
- Optional: Splash of orange juice or wedge of fresh orange, including peel
Green Market Reset Smoothie: Good for days when you need more greens in your diet.
- Pears or apples
- Banana (optional)
- Spinach, kale, and/or mixed greens
- Plain yogurt (optional)
- Seeds like flax or hemp (optional)
- Water or unsweetened plant-based milk
- Lemon or lime juice
- Scoop of protein powder
- Liquid to blend
- Optional: fresh ginger
Berry Protein Smoothie: Everyone’s favourite and full of anti-oxidants. Great for anyone needing a nutrition boost.
- Berries, mixed or single type (fresh or frozen)
- Banana (or apple for less creamy mouth feel)
- Lemon or lime juice
- Liquid to blend
- Extra scoop of protein powder to thicken
- Optional: If using blackberries, add some oregano; for blueberries, cinnamon is good
Chocolate Peanut Butter Smoothie: Sweet and sensible, perfect for fussy eaters and even a late night snack.
- Bananas
- Natural, unsweetened peanut or seed butter
- Cocoa powder and/or squares of melted 70% chocolate
- Milk of your choice
- Scoop of protein powder
- Optional: pinch of sea salt, a small date, or a teaspoon of Sucralose if you like it sweeter
