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Health & Fit 22 High-Protein Smoothies That Actually Keep You Full

22:55  13 august  2020
22:55  13 august  2020 Source:   menshealth.com

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Smoothies are a great way to get a nutrient-packed meal or snack, stat. They provide everything you need—protein, healthy fats, vegetables, and fruits—all in one convenient package.

a person drinking from a cup: Looking for an easy breakfast that's full of protein and low in sugar? These 22 high-protein recipes are healthy, full of flavor, and will keep you full. © Tim Robberts Looking for an easy breakfast that's full of protein and low in sugar? These 22 high-protein recipes are healthy, full of flavor, and will keep you full.

"Smoothies make for a convenient, portable, and easy meal (or snack) with no cooking skills required," says sports dietitian Marni Sumbal, M.S., C.S.S.D., author of Essential Sports Nutrition.

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"Overall, the drink can be a compact way to obtain key nutrients that may be otherwise lacking in your daily diet and to also quickly give your body what it needs to maximize the recovery response after a workout," Sumbal says.

One catch: Drinks from smoothie shops often contain more calories and sugar than you'd imagine. Credit added sugars, which can pile on the empty carbohydrates fast.

That said, it’s easy to make healthy, protein-fortified smoothies if you opt for the DIY approach. Of course, you'll still need to watch portions and limit added sugars from sweeteners like honey.

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So how should you make a healthy, protein-packed smoothie? Start by using roughly one cup of fruit per smoothie. Then, you'll also want to measure out a single serving of high-fat additions like nut butters, chia seeds, and avocados, because these can easily make you consume more calories overall. Finally, try adding a handful of greens, such as kale or spinach, is a great way to boost antioxidant and fiber intake. As a bonus, they bulk up beverages to make you feel fuller for longer.

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Made correctly, smoothies can be a great start to your day, and the flavor possibilities are endless. Try one of these 22 protein-rich mash-ups that are packed with nut butters, greens, and fiber to satisfy your taste buds and stomach. For each recipe, place the ingredients in the order listed and blend until smooth.

1. Very Berry Super Shake

a bowl of fruit: berry-smoothie.jpg © shutterstock berry-smoothie.jpg

This shake is packed with protein, fiber, healthy fats, phytonutrients, and probiotics, says Brian St. Pierre, M.S., R.D., C.S.C.S., sports dietitian and nutrition coach at Precision Nutrition. It can be breakfast, lunch, or dinner.

BLEND THIS:

12 oz water

1 cup spinach

2 cups frozen mixed berries

1/2 cup plain low-fat yogurt

2 scoops vanilla protein powder

1 tbsp walnuts

1 tbsp ground flaxseed

500 calories, 57 g protein, 54 g carbs, 14 g fiber, 11 g fat

2. Apple and Great Grains Shake

a man preparing food in a kitchen: Man Wearing Pyjamas Standing In Kitchen Chopping Fruit And Vegetables For Fresh Smoothie © monkeybusinessimages Man Wearing Pyjamas Standing In Kitchen Chopping Fruit And Vegetables For Fresh Smoothie

This shake tastes like apple pie in a glass, but you won't find 58 grams of protein in a slice of Grandmas famous dessert. Most blenders will be able to handle pulverizing an apple, St. Pierre says. Leave the skin on for extra phytonutrients.

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BLEND THIS:

12 oz water, milk, or yogurt

2 scoops vanilla flavored protein

1 apple, core removed, and sliced into wedges

1 cup of spinach

2 tbsp of almonds

¼ cup of uncooked oats

Ice as needed

Cinnamon to taste

535 calories, 58 g protein, 13 g fat, 46 g carbs, 9 g fiber (accounts for using water as the fluid instead of milk or yogurt)

3. Chocolate, Peanut Butter, and Banana Shake

a banana sitting on top of a wooden cutting board: banana-smoothie.jpg © shutterstock banana-smoothie.jpg

Youd never guess that a cup of spinach is hiding in this delicious chocolate and peanut butter shake.

BLEND THIS:

12 oz water, milk, or yogurt

2 scoops chocolate flavored protein powder

1 banana

1 cup of spinach

2 tbsp of natural peanut butter

1 tbsp cacao nibs or dark cocoa powder

585 calories, 59 g protein, 22 g fat, 38 g carbs, 8 g fiber (accounts for using water as the fluid instead of milk or yogurt)

4. Strawberry Banana Shake

a bowl of fruit sitting on a table: strawberry-banana-smoothie.jpg © shutterstock strawberry-banana-smoothie.jpg

Adding ground flax to this classic protein shake provides you with extra fiber and heart-healthy omega-3 fats, St. Pierre says. (Trying to work more healthy fats into your diet? Here are the best sources of Omega-3s.)

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BLEND THIS:

12 oz water, milk, or yogurt

2 scoops vanilla or strawberry flavored protein powder

1 banana

1 cup of frozen strawberries

1 cup of spinach

2 tbsp of ground flax

490 calories, 55 g protein, 9 g fat, 47 g carbs, 11 g fiber (accounts for using water as the fluid instead of milk or yogurt)

5. Chocolate Cherry Awesomeness Shake

a bowl of fruit: cherry-smoothie.jpg © shutterstock cherry-smoothie.jpg

Research suggests that cherries can ease soreness after a workout, making this a perfect recovery shake, says St. Pierre.

BLEND THIS:

12 oz water, milk, or yogurt

2 scoops chocolate flavored protein powder

2 cups of sweet dark cherries, pits removed

1 cups of spinach

1 tbsp of walnuts

1 tbsp ground flax

1 tbsp cacao nibs or dark cocoa powder

530 calories, 56 g protein, 13 g fat, 47 g carbs, 9 g fiber (accounts for using water as the fluid instead of milk or yogurt)

6. Vanilla Pumpkin Pie Shake

a bowl of oranges on a table: sweet-potato-smoothie.jpg © shutterstock sweet-potato-smoothie.jpg

Tired of the same old fruit smoothies? Try one that tastes like pumpkin pie. The pumpkin is a great source of Vitamin A, which is good for your eyes, skin, and immune system, St. Pierre says.

BLEND THIS:

12 oz water, milk, or yogurt

2 scoops vanilla flavored protein powder

¾ cup of pureed pumpkin

1 tbsp of walnuts

1 tbsp of ground flax

½ cup of uncooked oats

Cinnamon and vanilla extract to taste

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Ice as needed

535 calories, 60 g protein, 13 g fat, 45 g carbs, 13 g fiber (accounts for using water as the fluid instead of milk or yogurt)

7. Baked Apple Shake

a sliced apple on a table: apple-smoothie.jpg © shutterstock apple-smoothie.jpg

The sesame seeds in this shake add unexpected flavor, plus a helping of magnesium and selenium, says St. Pierre.

BLEND THIS:

12 oz water, milk, or yogurt

2 scoops vanilla flavored protein powder

1 apple, core removed, and sliced into wedges

1 cup of spinach

1 tbsp of almonds

1 tbsp of ground flax

1 tbsp of sesame seeds

Cinnamon to taste

Ice as needed

510 calories, 57 g protein, 15 g fat, 36 g carbs, 10 g fiber (accounts for using water as the fluid instead of milk or yogurt)

8. Tropical Power Shake

a close up of a pineapple: pineapple-smoothie.jpg © shutterstock pineapple-smoothie.jpg

It’s like a piña colada, only this shake has 58 grams of protein and a cup of spinach.

BLEND THIS:

12 oz water, milk, or yogurt

2 scoops vanilla flavored protein powder

½ banana

1 cup of pineapple

1 cup of spinach

1 tbsp of ground flax

2 tbsp of unsweetened coconut flakes

½ cup plain yogurt or vegan alternative

525 calories, 58 grams protein, 12 g fat, 46 g carbs, 8.5 g fiber (accounts for using water as the fluid instead of milk or yogurt)

9. Superfood Shake

an apple sitting on top of a wooden table: beet-smoothie.jpg © shutterstock beet-smoothie.jpg

Nutrients in deeply colored fruits and vegetables like beets and cherries can boost athletic performance and help with muscle recovery, says Amy Culp, R.D., a sports dietitian at the University of Texas at Austin.

BLEND THIS:

1/2 cup frozen cherries

8 oz water

1/2 cup chopped raw beets

1/2 cup frozen strawberries

1/2 cup frozen blueberries

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1/2 banana

1 scoop chocolate whey protein

1 tbsp ground flaxseed

329 calories, 28 g protein, 4 g fat, 52 g carbs, 11 g fiber

10. Dr. Mike’s Power Shake

a bowl of fruit: blueberry-smoothie.jpg © shutterstock blueberry-smoothie.jpg

This smoothie from Mens Health nutrition advisor Mike Roussell, PhD packs in a whole cup of blueberries, and youll also get a dose of omega-3 fats—good for your brain and heart—from the walnuts and flax.

BLEND THIS:

¼ cup low fat cottage cheese

1 cup blueberries (fresh or frozen)

1 scoop vanilla protein powder

2 tbsp flaxseed meal

2 tbsp walnuts, chopped

1½ cups water

3 ice cubes

389 calories, 33 g protein, 17 g fat, 34 g carbs

11. Double Chocolate Mint Smoothie

chocolate-smoothie.jpg © shutterstock chocolate-smoothie.jpg

With chocolate almond milk, cocoa powder, and cacao nibs, this rich drink from Roussell will give you a chocolate fix without going overboard on calories.

BLEND THIS:

1 scoop chocolate protein powder

3/4 cup chocolate almond milk

1 tbsp walnuts

2 tbsp cocoa powder, unsweetened

1 tbsp cacao nibs

2 mint leaves

4 ice cubes

¼ cup water

292 calories, 25 g protein, 12 g fat, 32 g carbs

12. Coconut Almond Smoothie

a close up of food: coconut-smoothie.jpg © shutterstock coconut-smoothie.jpg

Drink this shake from Roussell for a decadent treat: Almond butter makes the mix extra creamy, while dark chocolate almond milk and coconut flakes make it extra tasty.

BLEND THIS:

1 scoop chocolate protein powder

1 tbsp unsweetened coconut flakes

1 cup chocolate almond milk

1 rounded tbsp almond butter

1½ cups water

3 ice cubes

405 calories, 27 g protein, 21 g fat, 33 g carbs

13. Orange Creamsicle

two oranges sitting on top of a wooden cutting board: orange-smoothie.jpg © shutterstock orange-smoothie.jpg

This shake from Roussell tastes just like a creamsicle, but with real ingredients rather than loads of added sugar.

BLEND THIS:

1 scoop vanilla protein powder

1 orange

¼ orange peel

1 tbsp walnuts

2 tbsp flaxseed meal

1 cup water

½ cup orange juice

3 ice cubes

399 calories, 32 g protein, 14 g fat, 39 g carbs

14. Strawberry Banana Post-Workout Smoothie

a bowl of fruit: ripe-strawberry-smoothie.jpg © shutterstock ripe-strawberry-smoothie.jpg

This smoothie makes for the perfect recovery drink. Its not only loaded with muscle-building protein, but also boasts a blend of healthful nutrients that speed recovery and nourish your body, says Roussell.

BLEND THIS:

Water as needed

1 cup plain low-fat kefir

2 tbsp walnuts

1 cup chopped strawberries

1 banana

1 scoop vanilla whey protein

489 calories, 39 g protein, 11 g fat, 59 g carbs, 7 g fiber

15. Chocolate Peanut Butter Smoothie

a plate of food and a cup of coffee: peanut-butter-chocolate-smoothie.jpg © shutterstock peanut-butter-chocolate-smoothie.jpg

Drink this for the perfect afternoon snack. It’s packed with protein, fiber, and antioxidants, and a nearly even amount of carbs and fat. So it’s filling and tasty, says Roussell, and comes in at a very reasonable 347 calories.

BLEND THIS:

Water as needed

2 tbsp flaxmeal

1 tbsp unsweetened cocoa powder

1 tbsp natural peanut butter

1 scoop chocolate whey protein powder

347 calories, 33 g protein, 17 g fat, 19 g carbs, 9 g fiber

16. Blueberry Breakfast Smoothie

a bowl of food sitting on top of a wooden table: blueberry-oats-smoothie.jpg © shutterstock blueberry-oats-smoothie.jpg

This shake may be the definition of a perfectly balanced breakfast. It has a healthy 42-gram dose of protein, which will help you feel fuller the rest of the day, Roussell says.

BLEND THIS:

1 cup blueberries

1/2 banana

1 1/2 scoops protein powder

2 tbsp walnuts

2 tbsp oats

1 tbsp chia seeds

536 calories, 42 g protein, 59 g carbs, 12 g fiber, 18 g fat

17. The Green Monster

a statue of a man: Mature businessman in office holding a smoothie at the window © Westend61 Mature businessman in office holding a smoothie at the window

Research from Ohio State University shows that avocado can unlock the full nutrition potential of certain vegetables and improve the absorption of antioxidants. It’s delicious, too.

BLEND THIS:

8 to 10 oz water

2 stalks kale, stems optional

1 cup grapes

1/2 cup frozen mango chunks

1 strip lemon rind

1/2 avocado

Ice as needed

346 calories, 9 g protein, 12 g fat, 62 g carbohydrates, 11 g fiber

18. Summertime Blast

a close up of food on a plate: watermelon-smoothie.jpg © shutterstock watermelon-smoothie.jpg

The combo of melon, basil, and pineapple makes the shake super refreshing, says Franklin Becker, chef of The Little Beet in Manhattan.

BLEND THIS:

2/3 cup seedless watermelon

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2 tsp lemon juice

1/2 cantaloupe

1 banana

1/4 cup pineapple

2/3 cup ice

4 to 5 fresh basil leaves

182 calories, 3 g protein, 1 g fat, 47 g carbohydrates, 5 g fiber

19. Matcha Madness Smoothie

a vase sitting on a table: Two glass bottles of matcha smoothie © Westend61 - Getty Images Two glass bottles of matcha smoothie

Worthy of its Instagram fame, matcha green tea powder contains up to 137 times more antioxidant firepower than regular green tea. Blend it into this muscle-making smoothie that tastes like a tropical vacation in a glass.

BLEND THIS:1 cup coconut milk beverage (not canned coconut milk)

2 scoops plain or vanilla protein powder1 tsp matcha tea powder

1 tbsp cashew butter

1 tbsp fresh lime juice

1/4 tsp ginger powder

1 cup frozen mango cubes

412 calories, 35g protein, 30g carbs, 4g fiber, 15g fat

20. Blue Bomb Smoothie

a can sitting on a table: Blueberry smoothie in jar © mustipan - Getty Images Blueberry smoothie in jar

This smoothie might be blue, but there's nothing gloomy about it. “For a tiny fruit, blueberries are packed with nutrition including vitamin C, fiber and antioxidants,” says Sumbal. Cottage cheese is loaded with casein protein, a slow-digesting protein to help supply your muscles with a steady level of fuel. Bonus: the omega-3 fats in flax are good news for your heart and brain.

BLEND THIS:1 cup milk

3/4 cup plain cottage cheese

2 tbsp ground flaxseed

1 tsp orange zest

1 tsp honey

1/8 tsp almond extract

3/4 cup frozen blueberries

395 calories, 34 g protein, 42 g carbs, 7g fiber, 12g fat

21. The Peach and Protein

a cup of coffee and a glass of orange juice: Frozen peach smoothie drink © billnoll Frozen peach smoothie drink

Experts say you need at least 30 grams of protein to help muscles grow after a workout. The 42 grams in this mix go down easy.

BLEND THIS:2 peaches (pitted and chopped)

1/2 cup plain Greek yogurt

3/4 cup cup whole milk

1/4 cup mint

1 scoop vanilla protein powder

468 calories, 42g protein, 40g carbs (6g fiber), 13g fat

22. The Oat Berry

a group of items on a table: Selection of colorful detox berry drinks on wood background © a_namenko Selection of colorful detox berry drinks on wood background

Whole grains, antioxidants, and good fats deliver an artery scrub-and-lube. Plus, more fiber than a large apple!

BLEND THIS:1 1/2 cups mixed frozen berries

1 cup 1% milk

1/4 cup rolled oats

1 tsp honey

1 tsp almond butter

326 calories, 14g protein, 58g carbs (9g fiber), 7g fat

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Inspiring Italian recipes that will make your nonna proud .
Italian food is all about taking the best quality ingredients and cooking them simply. There's so much more to it than pizza and pasta, much as we love them. Discover more recipes from easy starters and soups, mains and divine desserts. Eat like an Italian at home today, by following our inspired ideas.

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