You know, I have never really been a fan of protein powder. I mean, besides being very expensive, sometimes they just don’t taste good. And then for you to even find one that tastes good it costs you a pretty penny.
According to the February 2016 IdeaFit Journal, most experts agree that the average person does not need to supplement their diet with protein powders. Active individuals can easily get what they need from food resources.
And I completely agree.
Do you know how much protein you really need in a day?
Well, here is a handy dandy chart to figure that out.
Once you figure out the average for you, then you can use various sources to get what you need. And when making a smoothie the best part is you can use a nice variety of things to help reach that number.
So, if you’re not a fan of protein powders like me, here are at least 36 ways to get protein in your smoothie WITHOUT using one (this list does not include the endless choices of fruit that also contain some protein, like banana and avocado).
- Almonds – 1 tbsp = 3g of protein
- Almond butter – 1 tbsp = 3.4g of protein
- Almond milk – 1 cup = 1g of protein
- Broccoli – 1/2 cup = 1.2g or protein
- Brussels sprouts – 1 cup = 3g of protein
- Cabbage – 2 cups = 1.8g of protein
- Cacao powder (raw) – 1 tbsp = 1g of protein
- Cashews – 1 tbsp = 2.5g of protein
- Cashew milk – 1 cup = 1g of protein
- Chia seeds – 1 tbsp = 1.5g of protein
- Cocoa powder (unsweeetened) – 1 tbsp = 1g or protein
- Coconut milk (canned) – 1 cup = 7g of protein
- Cottage cheese – 1/2 cup = 14g of protein
- Flaxseeds – 1 tbsp = 2.4g of protein
- Hemp milk – 1 cup = 3g of protein
- Hemp seeds – 1 tbsp = 3.5g of protein
- Kale – 2 cups = 6g of protein
- Kefir – 1 cup plain = 9g of protein
- Milk – 1 cup whole = 8g of protein
- Oats (old-fashioned rolled) – 1 cup = 14g of protein
- Peanut butter – 1 tbsp natural peanut butter = 4g of protein
- Peanuts – 1 tbsp dry roasted = 4g of protein
- Peas (green) – 1 cup = 8g of protein
- Pecans – 1 tbsp chopped pecans = 3g of protein
- Pistachios – 1 tbsp = 3g of protein
- Pumpkin seeds – 1 tbsp whole roasted = 3g of protein
- Quinoa (cooked) – 1 cup = 8g of protein
- Romaine lettuce – 2 cups = 1.2g of protein
- Sesame seeds – 1 tbsp = 1.5g of protein
- Silken tofu – 1/2 cup = 5g of protein
- Spinach (raw) – 2 cups = 2g of protein
- Sunflower butter – 1 tbsp = 2.8g of protein
- Sunflower seeds – 1 tbsp, hulled = 4g of protein
- Swiss chard – 2 cups = 1.5g of protein
- Walnuts – 1 tbsp, chopped = 1.5g of protein
- Yogurt – 1 cup plain Greek = 22g of protein / 1 cup plain non-Greek = 8.5g of protein
How do you add protein to your smoothie?