Smoothies are a great way to get a nutrient-packed meal or snack, stat. They can provide everything you need—protein, healthy fats, vegetables, and fruits—all in a to-go cup.
(For a versatile, ultra-nutritious protein you can use in these recipes, check out this whey protein powder from the Runner’s Worldstore.)
Even better: Shakes may be the fastest food of all. “There’s no prep work, no cooking, no cleanup. Just put stuff in a blender and go,” says Brian St. Pierre, M.S., R.D., C.S.C.S., sports dietitian and nutrition coach at Precision Nutrition.
Related:The Definitive Guide to Using Protein Powder
St. Pierre drinks a smoothie every morning as one of his four daily meals. But you can have one to replace lunch or dinner, help you recover after a workout, hold you over between meals, or satisfy a sweet craving. Try these 20 delicious, protein-packed options, all created by top nutritionists.
Advertisem*nt - Continue Reading Below
1
Very Berry Super Shake
“This shake is packed with protein, fiber, healthy fats, phyto-nutrients, and probiotics,” says St. Pierre. “It can be breakfast, lunch, or dinner.” (And it’ll help you lose weight. Here’s Why Cutting 500 Calories a Day Actually Makes You Happier.)
Ingredients
12 oz. water
1 cup spinach
2 cups frozen mixed berries
½ cup plain low-fat yogurt
2 scoops vanilla protein powder
1 Tbsp. walnuts
1 Tbsp. ground flaxseed
Nutrition Information
500 calories, 57 g protein, 11 g fat, 54 g carbs, 14 g fiber
Advertisem*nt - Continue Reading Below
2
Apple and Great Grains Shake
This shake tastes like apple pie in a glass, but you won’t find 58 grams of protein in a slice of Grandma’s famous dessert. Most blenders will be able to handle pulverizing an apple, St. Pierre says. Leave the skin on for extra phyto-nutrients.
Ingredients
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
Nutrition Information
535 calories (using water), 58 g protein, 13 g fat, 46 g carbs, 9 g fiber
Advertisem*nt - Continue Reading Below
3
Chocolate, Peanut Butter, and Banana Shake
You’d never guess that a cup of spinach is hiding in this delicious chocolate and peanut butter shake.
Ingredients
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
Nutrition Information
585 calories (using water), 59 g protein, 22 g fat, 38 g carbs, 8 g fiber
Advertisem*nt - Continue Reading Below
4
Strawberry Banana Shake
Adding ground flax to this classic protein shake provides you with extra fiber, heart-healthy omega-3 fats, and disease-fighting lignans, St. Pierre says. (Trying to work more healthy fats into your diet? Read The Best Source of Omega-3s.)
Ingredients
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
Nutrition Information
490 calories (using water), 55 g protein, 9 g fat, 47 g carbs, 11 g fiber
Advertisem*nt - Continue Reading Below
5
Chocolate Cherry Awesomeness Shake
Research suggests that cherries can ease soreness after a workout, making this a perfect recovery shake, says St. Pierre. (Cherries have other superpowers, too. Check out How Cherries Can Help You Sleep Better.)
Ingredients
12 oz. water, milk, or yogurt
2 scoops chocolate flavored protein powder
2 cups of sweet dark cherries, pits removed
1 cup of spinach
1 Tbsp. of walnuts
1 Tbsp. ground flax
1 Tbsp. cacao nibs or dark cocoa powder
Nutrition Information
530 calories (using water), 56 g protein, 13 g fat, 47 g carbs, 9 g fiber
Advertisem*nt - Continue Reading Below
6
Vanilla Pumpkin Pie Shake
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.
Ingredients
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
Ice as needed
Nutrition Information
535 calories (using water), 60 g protein, 13 g fat, 45 g carbs, 13 g fiber
Advertisem*nt - Continue Reading Below
7
Baked Apple Shake
The sesame seeds in this shake add unexpected flavor plus a helping of magnesium and selenium, says St. Pierre. (Looking for more morning meal options? One Of the World’s Top Nutritionists Reveals the Ultimate Breakfast.)
Ingredients
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
Nutrition Information
510 calories (using water), 57 g protein, 15 g fat, 36 g carbs, 10 g fiber
Advertisem*nt - Continue Reading Below
8
Tropical Power Shake
It’s like a pina colada, but with 58 grams of protein and a cup of spinach.
Ingredients
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
Nutrition Information
525 calories (using water), 58 grams protein, 12 g fat, 46 g carbs, 8.5 g fiber
Advertisem*nt - Continue Reading Below
9
Superfood Shake
Nutrients in deeply colored fruits and vegetables like beets and cherries can boost athletic performance and help muscle recovery, says Amy Culp, R.D., a sports dietitian at the University of Texas at Austin.
Ingredients
½ cup frozen cherries
8 oz. water
½ cup chopped raw beets
½ cup frozen strawberries
½ cup frozen blueberries
½ banana
1 scoop chocolate whey protein
1 Tbsp. ground flaxseed
Nutrition Information
329 calories, 28 g protein, 4 g fat, 52 g carbs, 11 g fiber
Advertisem*nt - Continue Reading Below
10
Double Chocolate Mint Smoothie
With chocolate almond milk, cocoa powder, and cacao nibs, this rich drink from Men’s Health nutrition advisor Mike Roussell, Ph.D., will give you a chocolate fix without going overboard on calories.
Ingredients
1 scoop chocolate protein powder
¾ cup Silk Almond milk, dark chocolate
1 Tbsp. walnuts
2 Tbsp. cocoa powder, unsweetened
1 Tbsp. cacao nibs
2 mint leaves
4 ice cubes
¼ cup water
Nutrition Information
292 calories, 25 g protein, 12 g fat, 32 g carbs
Advertisem*nt - Continue Reading Below
11
Dr. Mike’s Power Shake
This smoothie from Roussell packs in a whole cup of blueberries, and you’ll also get a dose of omega-3 fats—good for your brain and heart—from the walnuts and flax.
Ingredients
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
Nutrition Information
389 calories, 33 g protein, 17 g fat, 34 g carbs
Advertisem*nt - Continue Reading Below
12
Coconut Almond Smoothie
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.
Ingredients
1 scoop chocolate protein powder
1 Tbsp. unsweetened coconut flakes
1 cup Silk Almond milk, dark chocolate
1 rounded tbsp almond butter
1½ cups water
3 ice cubes
Nutrition Information
405 calories, 27 g protein, 21 g fat, 33 g carbs
Advertisem*nt - Continue Reading Below
13
Orange Creamsicle
This shake from Roussell tastes just like a creamsicle, but with real ingredients rather than loads of added sugar.
Ingredients
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
Nutrition Information
399 calories, 32 g protein, 14 g fat, 39 g carbs
Advertisem*nt - Continue Reading Below
14
Strawberry Banana Post-Workout Smoothie
This smoothie makes for the perfect recovery drink. It’s not only loaded with muscle-building protein, but also boasts a blend of healthful nutrients that speed recovery and nourish your body, says Roussell.
Ingredients
Water as needed
1 cup plain low-fat kefir
2 Tbsp. walnuts
1 cup chopped strawberries
1 banana
1 scoop vanilla whey protein
Nutrition Information
489 calories, 39 g protein, 11 g fat, 59 g carbs, 7 g fiber
Advertisem*nt - Continue Reading Below
15
Chocolate Peanut Butter Smoothie
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.
Ingredients
Water as needed
2 Tbsp. flaxmeal
1 Tbsp. unsweetened cocoa powder
1 Tbsp. natural peanut butter
1 scoop chocolate whey protein powder
Nutrition Information
347 calories, 33 g protein, 17 g fat, 19 g carbs, 9 g fiber
Advertisem*nt - Continue Reading Below
16
Mocha Breakfast Shake
With this shake from Men’s Health nutrition advisor Alan Aragon, you can get your caffeine and protein fix in one gulp. Talk about an efficient breakfast.
Ingredients
12 oz. cold black coffee
1 frozen banana
2 scoops chocolate whey protein powder
1 Tbsp. unsweetened cocoa
Handful of walnuts
1 cup of ice
Advertisem*nt - Continue Reading Below
17
Blueberry Breakfast Smoothie
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—and a nutritious mix of fruit, oats, nuts, and seeds.
Ingredients
1 cup blueberries
½ banana
1 ½ scoops protein powder
2 Tbsp. walnuts
2 Tbsp. oats
1 Tbsp. chia seeds
Nutrition Information
536 calories, 42 g protein, 59 g carbs, 12 g fiber, 18 g fat
Advertisem*nt - Continue Reading Below
18
Mango Tango Shake
Drink this refreshing, substantial smoothie from Aragon to be transported to the tropics—and feel full ’til lunch.
Ingredients
2 scoops vanilla whey protein powder
1 cup frozen chopped mango
1 oz. of walnuts
12 oz. orange juice
Ice as needed
Nutrition Information
700 calories, 53 g protein, 20 g fat, 74 g carbs
Advertisem*nt - Continue Reading Below
19
The Green Monster
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.
Ingredients
8 to 10 oz. water
2 stalks kale, stems optional
1 cup grapes
½ cup frozen mango chunks
1 strip lemon rind
½ avocado
Ice as needed
Nutrition Information
346 calories, 9 g protein, 12 g fat, 62 g carbohydrates, 11 g fiber
For a complete for exercise and nutrition guide that can help you lose 20, 30, or even 50 pounds, check out The Lose Your Spare Tire Program.
Advertisem*nt - Continue Reading Below
20
Summertime Blast
“The combo of melon, basil, and pineapple makes the shake super refreshing,” says Franklin Becker, chef of The Little Beet in Manhattan.
Related:The Easy Way to Make Healthy Food Taste More Delicious
Ingredients
⅔ cup seedless watermelon
2 tsp. lemon juice
½ cantaloupe
1 banana
¼ cup pineapple
⅔ cup ice
4 to 5 fresh basil leaves
Nutrition Information
182 calories, 3 g protein, 1 g fat, 47 g carbohydrates, 5 g fiber
The article 20 Healthy, Protein-Packed Smoothie Recipes originally appeared on Men’s Health.