If you’re looking for a healthy way to add calories and protein to your diet, I’ve got a great protein smoothie recipe for you; this is the same smoothie I make and drink after my workouts.
You’re going to need a few things:
| A stick blender, also called a hand blender. These are little hand held dynamos that you stick right into your mixing container. No blender required. It greatly simplifies making your smoothie, ad well as cleaning up afterward.
You can get a cheap on for under $20, but you’d be better off spending a bit more. To the right is one that has good ratings on Amazon that sells for around $30. |
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| I use unflavored whey protein, but you can use whatever protein you want. I do recommend staying away from protein that have sugar added, or those that have a lot of artificial ingredients.
I buy my protein in big, 10-pound bags. More expensive up front, but cheaper in the long run. |
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| A nice big cup to mix it all up in. Bubba Mug makes a big-ass 54 ounce heavy duty mug that has worked perfectly for me for years. And they come in different colors too! |  |
| This is optional, but if you take a gander at the labels, you’ll see a wide variance in the amount of protein Greek yogurt has. I use Stonyfield whole milk organic Greek yogurt plain. More and more research is indicating that fat can be good for you – and the body needs fat to function. If you want to shave some calories, you can get lower fat or no-fat options. |  |
OK, now that you have all your supplies assembled, here’s the recipe. Yes, I’m a stickler for organic, but it’s not a requisite:
- 1 organic banana (.5 f, 13c, .5p)
- 1 cup (8oz) whole organic milk (7f, 10c, 7p)
- 1/2 cup frozen blueberries (0f, 10c, .5p)
- 1 tablespoon organic peanut butter (8f, 3c, 4p)
- 1 scoop protein (0f, 0c, 25g)
- 1 cup (8oz) yogurt (8f, 8c, 22g)
Throw it all into your Bubba Mug. I actually use the order listed above as that seems to work the best for getting everything all mixed easily. If you put the powder in last, it seems to stick to the blender. Putting it under the yogurt seems to work well for making sure it gets all mixed up.
Now, ease in you stick blender and get it whirring. A few ups and downs and around and arounds and you’re done!
Let’s add up the macros:
- 23.5 fat (using whole milk and whole milk yogurt)
- 44 carbs
- 59 protein
For a whopping 623.5 calories.
As I mentioned above, you can make a lower calorie version. Substitute no-fat milk and no-fat yogurt, and leave out the peanut butter.
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