Then take a look at our high-protein breakfast recipes and greatest energy-boosting breakfasts. Plus, learn learn how to get the fitting steadiness of protein and carbs, what to eat for a exercise and how a lot protein do it’s worthwhile to construct muscle?
The best way to add extra protein to your smoothie
1. Greek yogurt
One tablespoon (45g) of plain Greek yogurt (entire) offers 2.6g protein.
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Add just a few tablespoons of Greek yogurt earlier than blitzing your smoothie and it’ll give a pleasant thick texture and barely tangy flavour. Be cautious of flavoured and low-fat choices, these are prone to include much more sugar. Greek yogurt incorporates significantly extra protein than common yogurt because it’s extra dense and it takes extra milk to make it, as a result of straining course of.
Give it a go in our blueberry smoothie.
Learn extra concerning the well being advantages of Greek yogurt.
2. Milk
100ml of cow’s milk (full-fat) incorporates 3.4g protein.
Whereas many individuals have made the change to an alternate milk in an try and be more healthy, it is common cow’s milk which stacks up the very best ranges of protein. In actual fact, it has round 3 times greater than oat milk and almond milk incorporates solely 0.4g, so it does not even come shut. The following highest protein milk is soya, so in case you’re lactose illiberal that may very well be a superb choice.
Attempt it in our raspberry & apple smoothie. As this smoothie has oats and milk in it as effectively, you may get a number of protein.
Learn our information to search out out which milk is the healthiest.
3. Peanut butter
A tablespoon of peanut butter (16g) offers 3.6g protein.
Not solely is peanut butter filled with wholesome fat, it additionally incorporates a superb quantity of plant primarily based protein. The rationale it is such a well-liked selection for consuming earlier than a exercise or arduous coaching session is it presents a balanced supply of vitality. It’s because it incorporates protein and carbs with a barely larger contribution of vitality from fats. All the time make sure to test the label when shopping for peanut butter – you need the all-natural form, not one with added oils and sugar.
For a pre-workout vitality increase, sip on our peanut butter smoothie.
Learn up on the well being advantages of peanut butter.
4. Oats
A mean sized bowl (150g), made with entire cow’s milk, offers 7.3g protein.
Oats are an awesome budget-friendly addition to your smoothie. They include a powerful quantity of protein, in addition to fibre which helps help a wholesome intestine. They’re additionally a fancy carbohydrate, so you may profit from a gradual launch of vitality that doesn’t trigger your blood sugar ranges to spike.
Attempt our turmeric, ginger & banana smoothie – you might up the oats to some tablespoons for extra protein.
Learn extra concerning the well being advantages of oats.
5. Almonds
A 30g serving of almonds offers 6.3g protein.
In addition to a powerful quantity of protein, almonds have and the very best calcium content material of a nut – we want this to make sure wholesome bones, in addition to for the right perform of our nerves and muscle mass. So in case you’re recurrently hitting the fitness center or placing your physique by way of arduous exercises, almonds may very well be a superb addition to your weight loss plan.
Different excessive protein nuts embody pistachios (6.1g protein per 30g) and cashews (5.3g protein per 30g).
Kickstart your day with our strawberry & banana almond smoothie.
Try the highest 10 healthiest nuts.
6. Pumpkin seeds
A 30g serving of pumpkin seeds incorporates roughly 7.3g protein.
Pumpkin seeds are wealthy in antioxidants and filled with protein. These little seeds will be whizzed straight into your smoothie and so they will not have an effect on the style. Should you’re somebody who prefers to gasoline for a exercise with porridge or do-it-yourself granola, chuck a handful of those in too.
Add a tablespoon to our recent inexperienced spirulina smoothie that is flavoured with mint, avocado, cucumber and spinach.
Discover out extra concerning the well being advantages of pumpkin seeds.
7. Banana
An 80g serving (a small banana) offers 1g protein.
Whereas a banana by itself is not going to present you an enormous protein hit, it may be mixed with oats, peanut butter, milk and Greek yogurt to make a tasty, energising and protein-rich smoothie. Or whizz it into our tremendous inexperienced kale smoothie with avocado and cashews.
Learn extra concerning the well being advantages of bananas.
8. Silken tofu
A 100g serving of steamed tofu offers 8.1g protein.
Silken tofu is a mushy number of tofu that is not pressed, so it incorporates extra water. For that reason, it may be blended into soups, sauces and sure… even smoothies. You’d by no means guess that it is the secret ingredient in our blueberry & banana energy smoothie.
It’s also possible to use it to make vegan American-style pancakes.
9. Flaxseeds
15g (1 tbsp) of floor flaxseeds incorporates 4g protein.
You should buy flaxseeds entire, milled or floor or you may even see them known as linseeds. They’re excessive in fibre, so might help intestine well being and assist with emotions of fullness, and include a superb quantity of protein. Add them to this keto smoothie – it additionally has hemp seeds, one other glorious supply of plant protein.
Discover out all concerning the well being advantages of flaxseeds.
10. Kefir
One serving (250ml) of entire milk kefir incorporates roughly 8.3g protein.
Refreshing kefir wealthy in probiotics and is well-known for its intestine well being properties. As with different dairy merchandise, it is also an awesome supply of protein. We have blended it with mango, orange juice, turmeric and ginger to make this golden breakfast smoothie.
Learn up on the well being advantages of kefir.
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