A protein-rich breakfast provides a healthful start to the day because it regulates blood glucose and releases energy over several hours. If a smoothie were to contain only carbohydrates, the resulting blood sugar spike would provide concentrated energy for a brief period but may cause discomfort followed by hunger cravings. Including protein in a smoothie in the form of plant-based foods is an effective way to capitalize on breakfast as an energy source.
Step 1
Add five to seven ice cubes to a blender. Pour in 2 oz. of milk, which provides 2 g of protein. Add high-protein fruits, such as apricots, cherries and banana, which contribute 1 to 1.6 g of protein per cup.
Step 2
Add to the blender a 3-oz. section of firm tofu, which provides 6.6 g of protein, and 2 tbsp. almond or peanut butter, which adds 8 g of protein.
Step 3
Include 3 oz. of vanilla yogurt, which provides 4.9 g of protein. Naturally sweetened yogurt reduces the requirement for additional sugars.
Step 4
Pour in a 1/4 cup of oat bran, which adds 4.1 g of protein.
Things You'll Need
- Blender
- Ice
- Cow's or almond milk
- Apricots
- Cherries
- Banana
- Firm tofu
- Almond or peanut butter
- Yogurt
- Oat bran
References
- USDA National Nutrient Database for Standard Reference: Protein
- "The New Food Lover's Companion"; Sharon Tyler Herbst; 2007
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