Scrumptious Smoothies

Healthy smoothies are a great way to pack tons of nutrition into an easy-to-drink meal that you can enjoy anywhere. With or without the addition of a protein powder or ready-to-drink (RTD) protein supplement, smoothies can enable you to reach your daily protein goal easily. Don’t hesitate to divide your smoothie into 2 meals if the serving size is too large. Your best bet is to divide your protein intake throughout the day—about 15-25% of your goal at each meal.

The key to making a great smoothie without creating a calorie disaster is to add up the protein and calories in each ingredient. Fresh veggies are a great nutritional bargain—lots of nutrients and very few calories. Low fat dairy adds protein, calcium, and vitamin D. Fruits are full of antioxidants to keep you healthy. Simple ingredient subs keep flavor high and calories in line. For example, powdered peanut butter tastes great in smoothies and saves 143 calories. Go ahead and try some new combinations!

Ingredient

Amount

Calories

Protein (g)

Powdered protein supplement

1 scoop

90-120

10-30

Premier RTD protein

½ carton (5.5 oz)

80

15

Dannon Triple Zero yogurt

½ carton

60

7.5

Kroger Carb Master yogurt

1 carton

60

8

Milk, skim

½ cup

45

4

Fairlife fat free milk

½ cup

40

6.5

Almond milk, unsweetened

½ cup

15

0.5

Berries

½ cup

30

0

 Pineapple

½ cup

41

0.5

Banana

½ small

45

0.5

Carrot

½ cup

26

0.5

Kale

½ cup

16

1

Spinach

½ cup

4

0.5

Avocado

¼

57

1

Cucumber

½ cup

8

0

Flaxseed, whole

1 Tbsp

55

2

Chia seed

1 Tbsp

69

2

Unsweetened cocoa powder

1 Tbsp

12

1

PB2 (powdered peanut butter)

2 Tbsp

45

5

Peanut Butter

2 Tbsp

188

8

Download Healthful Tips: Scrumptious Smoothies

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