We present to you 4 homemade smoothies to increase your intake of protein with natural and delicious ingredients .
If you are a person who takes care of your health, you surely know that smoothies are a good way to improve your diet . It is also possible that you already know that protein is an element of great importance to bring to your daily needs without accumulating fats .
Do you eat the right amount of protein? Do you increase the amount of physical exercise and need more protein? In this case, try the following smoothies. They are a healthy alternative to increase your protein intake without consuming meat or protein powder.
We understand that not all people eat meat for medical reasons or because of their lifestyle. We know that there is also commercial protein powder that is not appreciated by everyone. However, this should not force us to follow a bad diet.
Discover in this article 4 protein-rich smoothies made with unusual ingredients.
1. Chickpea Smoothie
We did not go crazy. Chickpeas are not just used to make humus or broth. In fact, it is a legume rich in protein and low in calories. In terms of energy consumption, a cup (250 g) of cooked chickpeas, provides only 100 calories and 22% of the protein you need in your day.
For this smoothie to help increase your protein intake, you need to make chickpea powder. In this way, you can prepare a good quantity and keep it for use according to your needs.
- 2 tablespoons chickpea powder (30 g)
- 1 slice of pineapple
- 1 cup spinach (250 g)
- 2 stalks of celery
- 1 cup of almond milk (250 ml)
- 1 cube of ice
- Mix all the ingredients until you get a homogeneous drink and drink it immediately.
We recommend that you read: Reasons why you should try this chickpea, mango and pomegranate salad. Spectacular!
2. Smoothie with cheese cottage
Who does not like the taste and texture of cheese cottage ? It is a very creamy and delicious food similar to Greek yogurt. In addition, it brings that sweet taste that we love so much without adding any kind of sweetener.
On top of that, you should know that cottage cheese avoids cravings for sugar and is a healthy option for calming cravings.
Because it is a milk derivative, it is an excellent choice to increase your protein intake. The result will be a creamy smoothie that you must try.
Cottage cottage you gives 14 grams of protein per half cup (125 g).
- 2 tablespoons cheese cottage (30 g)
- 1 cup frozen raspberries (250 g)
- 1 cup of coconut milk (250 ml)
- 2 pieces of star anise
- Mix the ingredients and drink this delicious smoothie immediately.
3. Pumpkin Seed Smoothie
Eating seeds to increase our protein intake is not new, although we almost always use only two or three types of seeds. However, you should know that pumpkin seeds provide healthy fats, fiber and protein with a delicious flavor .
They are also rich in magnesium, regulate blood pressure and protect bone density . The only thing you need to consider is the quantity and quality of the seeds.
Because they are high in fat, they can provide you with a lot of calories. The most commercial versions are usually packs with several servings and a lot of salt. Ideally, you should acquire natural pumpkin seeds. They may be with or without skin, but must be salt-free .
Two tablespoons of pumpkin seeds will give you 5 grams of protein.
- 2 tablespoons pumpkin seeds (30 g)
- A pear
- 1 cup of kale (250 g)
- 1 cup of soy milk (250 ml)
- Mix all the ingredients and drink the smoothie. If you want to add a touch of extra flavor, add a piece of cinnamon.
See also this article: 8 reasons to consume pumpkin seeds
4. Smoothie with tofu and chocolate
If you have a lifestyle that does not include dairy products, then you should consume tofu regularly. It has a smooth texture that is perfect for replacing cheese and giving a feeling of creaminess that still pleases a lot.
In addition to being a good alternative to increase your protein intake, it brings you the essential amino acids. It is a good natural remedy to relieve hot flashes caused by menopause and strengthen your bones . This is because tofu contains isoflavones that mimic estrogen.
120 grams of sweet tofu gives you 4 grams of protein.
- 2 tablespoons sweet tofu (30 g)
- 1 frozen banana
- 1 tablespoon of cocoa powder (15 g)
- a teaspoon of honey (5 g)
- 1 cup of spinach leaves (250 g)
- one cup of soy milk (250 ml)
- Mix all ingredients and mix well until smooth and creamy.
Enjoy all these smoothies to increase your protein intake
What do you think? Of course, you have noticed that it is not complicated to consume proteins in a delicious way. In addition, these smoothies will give you the opportunity to experience new flavors.
We recommend including the ingredients that we have mentioned in this article in several other ways in your daily diet . If you do not consume these foods often, over time you will get used to them and they will help you to have better health.