If plant-based is your only option, stick with soy-milk, which is roughly equivalent to dairy milk in terms of protein.įourth, always add a healthy fat, and is crucial for heart health. Plant-based milks often don't contain enough protein to matter and the flavored ones can come with added sugars. One cup of dairy milk contains eight grams of complete protein. Third, use dairy milk, if your GI system will allow.

Spinach or kale offer lots of fiber, but they're mild in flavor and blend really well. While juices, like orange juice, do contain nutrients like vitamin C and, in many cases, are fortified with vitamin D and calcium, they also tend to be more concentrated when it comes to sugar and lack that fiber, which is oh-so-important to feeling full. One, always use whole fruits and vegetables as part of your base. (Trust us.)īut before you start loading up your blender, there are a few things to keep in mind when it comes to building the best high-protein, high-fiber smoothie. It's waaaay easier to drink a smoothie containing 45 grams of protein than chew through the equivalent of that much pork tenderloin. (So if you want to weigh 185, that's 185 grams of protein daily- which is a lot.) Shakes can help out with that. 'Most Americans aren’t getting enough produce or fiber in their diet, so smoothies can be a fun and delicious way to make up for that,' says nutrition expert Frances Largeman-Roth, R.D.N., author of Smoothies & Juices: Prevention Healing Kitchen.Īnd then in terms of protein, if you're looking to build or maintain muscle, you likely need to consume about 1 gram of protein for every target pound of body weight. Smoothies, shakes, liquid joy in a cup-whatever you call them, these blender-ized drinks of are also a stomach-patting way to consume two keys nutrient you're probably not consuming enough of: fiber and protein. SMOOTHIES MAY JUST be one of the best ways to fill up on good-for-you nutrients and dismantle the myth that eating more fruits and vegetables has to be bland or boring.

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