High Protein High Fiber SmoothiePosted: November 18, 2021
A fiber and protein rich smoothie that is delicious, thick and creamy.
If you are a busy mom trying to find ways to fit in your nutrients without spending too much time in the kitchen, smoothies are a great option!
Green smoothies have been popular for several years now and have become the go-to drink for people wanting a healthy breakfast option that is quick and easy to make.
Smoothies are also great for breakfast, snacks, and as a pre- and post-exercise drink. They are packed with nutrients, and can easily be customized depending on your nutritional needs.
High Protein High Fiber Smoothie
When you are making a smoothie, it is important to make sure you are balancing the carbs with fiber, protein, and healthy fats. This combination of nutrients helps you feel full and energized for a long time, because it is digested slower than a plain fruit smoothie or a juice.
This is one of the biggest reasons why I prefer smoothies over juicing. Juice is digested quickly and, even though it provides a quick boost of energy, that energy does not last and makes you feel hungry soon after. This is because when you juice, all of the fiber and sustenance is removed leaving you with the sugar. This can spike insulin levels and leave you with a sugar crash.
Smoothies are also a great way to help you reach your weight loss goals. This is because they are filling and they help you curb cravings when you mix them right. Not to mention, they are so easy to make!
Making smoothies a part of your daily routine, especially if you feel like you do not have the time to focus on your weight loss goals, can be extremely helpful in keeping you on track of your goals and keep hunger at bay.
A few extra benefits:
Smoothies are an excellent way to sneak in extra greens and a squeeze of lemon juice will help with digestion. Adding healthy fats from chia seeds and avocado will keep you full, your hormones balanced, and your skin glowing.
This smoothie can be considered a meal in a glass as it contains healthy fats, protein, fiber, and carbohydrates all in one.
You can also turn any smoothie into a balanced one. For example, if you love a strawberry banana smoothie, you can add flax seeds, some avocado, hemp seeds (for protein), protein powder, cocoa powder...the combinations are endless.
My favorite high fiber high protein green smoothie recipe
Ever since I started eating a high fiber diet, I've been obsessed with green smoothies. There's a lot of vitamins and minerals in them too, so you feel good after you drink one. And when you add some fruit to it, it becomes even more delicious and it tastes like a treat.
This high-fiber green smoothie is made with a base of spinach and water. Spinach is packed with many necessary nutrients and antioxidants, and provides 4 grams of dietary fiber per cup. The high fiber content helps you to fill up fast so that you don’t feel hungry later. The banana and date add the sweetness, the chia and hemp seeds provide an extra boost of healthy fats, fiber and protein. I always like to add extra protein in my smoothies, so I will add in protein powder. This is completely optional but I believe it makes the biggest difference when it comes to staying full for longer. My favorite protein powders are Vital Proteins and Orgain Simple.
- 2 cups liquid of choice
- 1 frozen banana
- 2 handfuls spinach
- 2 mini cucumbers
- 1 cup berries
- 1 date
- 2 tablespoon chia seeds
- 2 tablespoon hemp seeds
- 1 scoop of protein powder
- Squeeze of lemon
This smoothie provides 23 grams of fiber and 30 grams of protein per smoothie.
Simply add all ingredients in a high-speed blender and blend until smooth.
You may add ice if you prefer your smoothies chilled.
Tips for making a high-fiber/ high-protein smoothie recipe:
How to lessen sweetness
- Don’t use dates or use just 1 date
- Substitute the banana with a frozen zucchini
- Try to limit added sugar from honey and maple syrup if you are looking to make your smoothies low carb
How to choose the right ingredients
- Aim to choose between 1-2 high-fiber carb choices like berries
- Limit the amount of fruit added (no more than 2)
- Add high-protein options like hemp seeds, chia seeds, protein powder
- Add healthy fats like avocado, chia seeds, flax seeds
- Add spinach, cauliflower, cucumbers, kale for extra volume and nutrients
How to substitute the ingredients
- Don't be afraid to substitute ingredients with what you have on hand.
- You can use peanut butter or almond butter instead of hemp seeds as a way to add healthy fats. You can also add maple syrup instead of honey - don't be scared to experiment
How to prepare the ingredients ahead of time
- Keep frozen zucchinis and bananas on hand
- Mix seeds together in one container so they are all together in one spot
- Portion out ingredients in separate containers or ziplock bags so they're ready to go when you want a smoothie
How to add creaminess
- Use ice
- Use frozen fruits and veggies to help add creaminess and thickness to your smoothie.
A high fiber green smoothie is a delicious and healthy way to get your recommended daily dose of fruits and vegetables. It is also a great way to use up any produce you have on hand which helps to reduce waste! For a healthier smoothie make sure you have a variety of colors, an array of flavors, and some high fiber ingredients. By choosing the right ingredients for each smoothie you can easily turn it into a balanced and delicious meal or snack.
If you are looking to lose weight for the last time without cutting out any of your favorite foods or food groups, click here to book a 1:1 call with me.