How To Make A Protein Smoothie Without Supplements
This is how I make my protein smoothie without supplements! All the ingredients in this recipe can be found in the normal grocery store.
Protein Smoothie Without Supplements
– 1/2 (frozen) banana
– 200 g. skyr/0% greek yogurt
– 100 g. (frozen) mixed berries
– 200 ml. unsweetened almond milk
– 10 g. natural peanut butter (no sugar added)
– 1 squeeze 0 calorie liquid sweetener
– Calories: 354
– Protein: 26 g.
– Carbs: 44 g.
– Fats: 9 g.
Explanations and substitutes for ingredients
One of the ingredients can be a bit hard to find if you’re not from Denmark. At least I haven’t been able to find it anywhere here in Dubai, so I pick up a few of them whenever I go home. It’s a zero calorie liquid sweetener. You don’t need to use this, but I really like adding in a little bit of extra sweetness to my smoothie. If you don’t have access to a liquid sweetener like this, you can just use some sweetening powder, or you can use agave nectar or honey, but that will, of course, add to the calories. So I’m using this 0 calorie liquid sweetener which – surprise – has zero calories. If you use a sweetener with calories you just need to add that to the calculations of overall calories and carbs, but the smoothie will still be low calorie and high protein.
The yogurt I’m using is called Skyr, and it is an Icelandic type of yogurt with a very high amount of protein and very low in carbs and fats. You can also just use plain nonfat Greek yogurt. Skyr has a slightly higher protein content (11 grams per 100 g.) and nonfat Greek yogurt is usually 10 grams of protein, so it really doesn’t make much of a difference. If you can’t get this, just get a hold of regular nonfat plain Greek yogurt.
Instead of unsweetened almond milk, you can use any other type of unsweetened plant milk or low-fat cows milk.
The berries can be fresh or frozen. I almost always get frozen berries as I can store them easily in the freezer without a fear that they’ll go bad. They’re also often cheaper than fresh berries. I’ve found that both a berry mix (like I’m using in the video) or raspberries give an amazing taste in combination with the peanut butter, but you can experiment with different types of berries as you’d like.
When to have a high protein smoothie
I recommend having it either post-workout, as your breakfast or as a midday snack. It gives you all the energy you need either to recover from a workout or to start your day, and you don’t need to use any supplements that you can’t just go down and easily find in the grocery store, which makes it an easy and accessible choice!
In total this protein smoothie without supplements has 354 calories. 26 grams of protein, 44 grams of carbs and nine grams of fat. It’s an inexpensive and super, super healthy smoothie.
Give it a go and let me know how you like it :)