How Do I Build Muscle? Do you want to increase your protein intake without the hassle or dullness of grilling 10 chicken breasts for the week? Check out these awesome, dietitian-approved smoothie recipes to make ahead of time or on-the-go for the protein punch you need.

 

Frozen Hot Chocolate Smoothie to build muscleFrozen Hot Chocolate Smoothie (20-25 grams protein)

Ingredients

  • 1/3rd cup oats
  • ½ teaspoon cinnamon
  • 6 ounces plain, non-fat Greek yogurt
  • ½ scoop protein powder (cinnamon, vanilla or chocolate)
  • 2 tablespoons cocoa powder (if you do not use chocolate protein powder)
  • ½ cup almond milk
  • ½ frozen or fresh banana
  • Handful of ice cubes depending upon consistency preferred

Directions

  • Add all ingredients to a blender and blend for one minute or until smooth.
  • Pour smoothie into a glass and add whipped cream if preferred.

Check it out here. This recipe was adapted from its original content.

 

Sweet Mango SmoothieSweet Mango Smoothie (33-38 grams protein)

Ingredients

  • ½ fresh mango, chopped
  • 6 oz Greek yogurt, plain and non-fat
  • ½ cup almond milk, vanilla
  • ½ cup ice
  • 1 scoop vanilla protein powder
  • 1 teaspoon honey (optional)

Directions

  • Blend mango, yogurt, almond milk, ice, protein powder and honey in a blender until smooth.

Check it out here. This recipe was adapted from original its content.

 

Toasted Coconut SmoothieToasted Coconut Smoothie (20-25 grams protein)

Ingredients

  • 1/4th cup unsweetened coconut flakes
  • ½ cup – 1 cup unsweetened coconut milk (depending upon consistency desired)
  • 1 cup ice
  • 1 scoop of vanilla protein powder

Directions

  • Place coconut in a small saucepan over medium heat. Toast, stirring often, until flakes are golden (1-2 minutes).
  • Combine all ingredients, including toasted coconut flakes, in a blender and mix until smooth.

Check it out here. This recipe was adapted from its original content.

 

Dark Chocolate Peppermint Protein Shake (20-25 grams protein)

Ingredients

  • 1 cup almond milk, unsweetened, or soy milk, unsweetened (add 8 grams protein if using soy)
  • 1 large frozen banana
  • 1 scoop protein powder, chocolate flavored
  • 2 tablespoon cocoa powder
  • Pinch of sea salt
  • ¼ teaspoon pure peppermint extract
  • 1 tablespoon chocolate chips and/or whipped cream (optional)

Directions

  • Place all ingredients in a blender and blend until smooth.

Check it out here. This recipe was adapted from its original content.

 

Coffee Addicts’ Protein Shake (20-25 grams protein)

Ingredients

  • ½ ripe banana
  • 1 scoop vanilla protein powder
  • ½ cup unsweetened almond milk
  • ½ cup cold or room temperature brewed coffee
  • 1-1 ½ cups ice
  • Cocoa nibs (optional)

Directions

  • Add all ingredients except ice to blender and blend until mixed together.
  • Add ice to blender and blend until creamy.
  • Top with cocoa nibs, if desired.

Check it out here. This recipe was adapted from its original content.

 

Oatmeal Raisin Cookie Smoothie (21-26 grams protein)

Ingredients

  • 1 cup unsweetened almond milk
  • 1 scoop vanilla protein powder
  • ½ banana, frozen
  • 2 tablespoons quick-cooking oats
  • 1 tablespoon raisins
  • ¼ teaspoon ground cinnamon
  • Pinch of nutmeg
  • Pinch of sea salt

Directions

  • Combine all ingredients in a blender and mix until smooth.

Check it out here. This recipe was adapted from its original content.

 

Orange Creamsicle SmoothieOrange Creamsicle Smoothie (21-26 grams protein)

Ingredients

  • 1 scoop of vanilla protein powder
  • ½ cup unsweetened almond milk
  • ½ cup water
  • 3 ounces frozen orange juice concentrate
  • ½ frozen banana
  • 1 handful of ice cubes
  • 1 teaspoon honey (optional)
  • 1 teaspoon orange zest (optional)

Directions

  • Combine all ingredients in a blender and mix until smooth.

Check it out here. This recipe was adapted from its original content.

 

Chocolate Milkshake (22 grams protein)

Ingredients

  • ½ package (4 ounces) of silken tofu
  • 2 tablespoons cocoa powder
  • ½ frozen banana
  • 1/4th cup fresh raspberries (you could use frozen, too)
  • 2 cups spinach, fresh
  • 1 tablespoon flaxseed or flax meal
  • 1 cup of unsweetened soy milk
  • 1 small handful of ice cubes (depending upon consistency desire)

Directions

  • Combine all ingredients in a blender and mix until smooth.

Check it out here. This recipe was adapted from its original content.

 

Cinnamon Apple Smoothie (24 grams protein)

Ingredients

  • 2 tablespoons raw almonds
  • 1 red apple, chopped
  • 1 banana
  • 6 oz non-fat, plain Greek yogurt
  • ½ cup nonfat milk of choice
  • ¼ teaspoon cinnamon

Directions

  • Combine all ingredients in a blender and mix until smooth.

Check it out here. This recipe was adapted from its original content.

 

Thin Mint DelightThin Mint Delight (24 grams protein)

Ingredients

  • 6 ounces non-fat, plain Greek yogurt
  • 1/4th cup of fresh mint, packed
  • 1 cup soy milk or dairy milk
  • 1 cup baby spinach
  • 1 tablespoon maple syrup (if desired)
  • 2 cups ice (depending upon consistency desired)

Directions

  • Combine all ingredients in a blender and mix until smooth.

Check it out here. This recipe was adapted from its original content.

 

Strawberries n’ Cream Dream (35 grams protein)

Ingredients

  • 1 handful of frozen strawberries
  • ½ frozen banana
  • 1 cup cottage cheese (non-fat or low-fat)
  • 1/4th cup unsweetened coconut milk
  • ¼ teaspoon vanilla extract
  • 1 teaspoon honey
  • 2 teaspoons chia seeds

Directions

  • Combine all ingredients in a blender and mix until smooth.

Check it out here. This recipe was adapted from its original content.

 

Blueberry CheesecakeBlueberry Cheesecake (16-19 grams protein)

Ingredients

  • 1 cup frozen blueberries
  • ½ frozen banana
  • ⅓ cup extra firm tofu
  • 1 tablespoons cashews
  • 1 cup soy milk, unsweetened
  • ½ teaspoon vanilla extract

Directions

  • Combine all ingredients in a blender and mix until smooth.

Check it out here. This recipe was adapted from its original content.

 

Chocolate Peanut Butter (25-27 grams protein)

Ingredients

  • 2 tablespoons flax meal
  • 1 tablespoon cocoa powder
  • 1 tablespoon peanut butter
  • 1 scoop chocolate protein powder
  • 6-8 ounces water and ice as needed

Directions

  • Combine all ingredients in a blender and mix until smooth.

Check it out here. This recipe was adapted from its original content.

 

The beauty of protein-packed smoothie recipes is that you do not have to use protein powders to rack the protein content up. Although protein powders are convenient, they’re not necessary for you to consume your recommended protein needs daily. For a few suggested alternative sources of protein to add to your smoothies within a reasonable caloric limit, check out the list below.

AmountFoodProtein
8 ozSoy milk, unsweetened8 grams
8 ozLow-fat dairy milk12 grams
½ cupCottage cheese14 grams
6 oz (3/4th cup)Plain, non-fat Greek yogurt13-17 grams
3 tablespoonsAlmonds, whole6 grams
2 tablespoonsPeanut butter8 grams
½ cupTofu, firm10 grams
½ cupChickpeas19 grams

 

If you are interested to hear more and receive personalized nutrition, check out STYR’s app, fitness tracker and suite of connected smart devices. Through the platform, you can track and log activity, food, hydration, sleep, nutrition, mood and more to personalize your nutrition needs based on data, science and access to registered dietitians, nutritionists and personal trainers.

Please note that this information is not intended to be a substitute for professional medical advice, diagnosis or treatment. We insist that you always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical/health condition or treatment and before initiating a new health care regime. Do not disregard professional medical advice or delay in seeking it because of something you have read on the STYR app or on www.MyNutritioniQ.com.

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