Protein: 31 grams (as you already know)
Carbohydrates: 32 grams
Fat: 5 grams
Protein is super important for us humans when it comes to maintaining our energy levels and helping our systems repair and make new cells. In fact, we need about 0.75 grams per kilo of body weight per day to keep our bodies at a healthy level.
And eating a good amount in the morning is one of the best things you can do to start your day off right. It’s also the perfect way to perk yourself up in the middle of the day or to help your body build muscle post-workout.
There are so many ways you can incorporate protein into your diet too, and one of the most popular options is tasty fruit shakes. (Blueberry, in particular. Do you see where we’re going here?) Not only because protein shakes are really easy to make, but also because they’re incredibly tasty.
So, if you’re looking for fun ways to incorporate more protein into your diet and jump on the healthy eating train, you’ll love what we’re about to share with you. Behold, the quick and easy blueberry protein shake.
Why is Protein So Important?
As well as the benefits listed above, there are plenty of other reasons why protein is so important, including:
- Growth and maintenance.
- Good for the bones.
- Boosts metabolism.
- Lowers blood pressure.
- Helps your body to repair itself after injury.
- Healthy skin.
- Healthy organs.
How Much Protein is in a Blueberry Protein Shake?
In this particular protein smoothie recipe, there are 31 grams of protein in one shake. Yep, you heard it – 31 grams!
And protein is also one of the three macronutrients your body needs to provide you with a healthy, well-rounded diet.
What are Macronutrients?
Macronutrients are the nutrients that our bodies need in larger quantities. In short, they provide us with energy, specifically via protein, carbohydrates, and fat. And when we tell you that the opposite of macronutrients is micronutrients, (i.e iron) and that these are mostly vitamins and minerals that we consume in smaller amounts, (but are still just as important) it should all start to make sense.
We need both of these nutrient types for a sustained and balanced diet, and we generally consume both at the same time.
In this recipe, the macronutrients are:
- Protein: 31 grams (as you already know)
- Carbohydrates: 32 grams
- Fat: 5 grams
Is This Blueberry Protein Shake Healthy?
This particular recipe features some other tasty (and healthy) additions alongside blueberries and protein powder. Its other protein sources come from almond milk and full-fat Greek yogurt:
- Almond Milk: For this recipe, we use the unsweetened product due to it being low fat and low in sugar. Almonds are typically high in healthy monounsaturated fats, so the fats used in the milk are good for you. The milk itself is also high in Vitamin E, which acts as a crucial antioxidant.
- Greek Yogurt: As well as being packed with protein, Greek yogurt is also full of iodine, potassium, and calcium, making it great for the teeth and bones. It also possesses probiotics which are beneficial to the digestive system.
- Protein Powder: Protein powder is a dietary supplement with zero harmful additives and minimal sugar. This recipe used vanilla protein powder as the flavors complement each other perfectly, but of course, you can use your favorite protein powder – whatever flavor that may be. It makes sure you are filled up pre or post-workout and ensures you are getting the nutrients you need to build muscle and keep your body in good shape and health.
Now we’ve graced you with all of the nutrition information on why getting enough protein in your diet is so important, let’s get down to it. Because we’re sure you’re pretty thirsty by this point. Here are all the ingredients you need to make this delicious protein smoothie.
- 1/2 cup of full-fat Greek yogurt.
- 3/4 cup of almond milk – unsweetened. (Obviously, it doesn’t have to be this milk, you can use other types of dairy-free milk like coconut milk, oat milk, soy milk, cashew milk, or nut milk. Or, if you’re a dairy lover, cow’s milk can work too.)
- 1 scoop of vanilla protein powder. (Again, you don’t have to stick to this recipe. there are many protein powders out there to choose from!)
- 3/4 cup of frozen blueberries.
- If your desired consistency is a lot thicker, you can use some ice cubes to bulk it up. 3-4 cubes usually do the trick.
- Two tablespoons of raw honey or maple syrup if you want an extra boost of sweetness.
Other Fruits That Work
While this recipe is focusing on blueberries, don’t be afraid to experiment with some of your other favorite fruits! Here are some alternatives we’ve picked out that work really well in protein shake recipes:
- Banana (you can also combine this to create a blueberry banana protein smoothie – it tastes great, trust!)
- Orange (if you need some extra Vitamin C in your diet.)
How to Make the Blueberry Protein Smoothie
Here’s how to make this quick and easy breakfast smoothie
- Grab your blender and add all of the ingredients – making sure you put the almond milk in first.
- Depending on the settings of your blender, start on the chop mode to crush the ice cubes and frozen blueberries.
- Then, puree the mixture so it’s smooth and consistent.
- To achieve your preferred consistency, you can start by not adding the ice, but following the other steps above.
- Once you’ve mixed all of the ingredients together, you can then slowly add the ice, mixing and trying it until you’ve reached the consistency that’s perfect for you.
- If it’s too thick, add some extra almond milk (or the milk of your choice), then mix and test again.
- If you’ve got a super sweet tooth, you can add honey or maple syrup. You can also add some chia seeds for some extra protein and fiber.
And there you have it – a delicious blueberry protein shake with a prep time of 5 minutes, a cook time of 5 minutes, and a consuming time of (probably less than) 5 minutes because it’s so tasty! Just what you need to start your day off the right way.
Can You Gain Weight From Protein Shakes?
There’s a myth that protein shakes can make you put on weight. And while figuratively speaking, it’s not true, if you consume protein smoothies daily but don’t exercise or follow a healthy diet in general, you will naturally gain weight.
Essentially, relying on high protein recipes like smoothies without following the other health benefits will create an off-balance calorie ratio.
And if you purely use protein powder as your source of protein, you can gain weight, too. This is because other natural protein sources like seeds, nuts, and beans are also high in fiber, which is essential for a functioning digestive system. If you don’t couple the two together, you may notice a few extra found the next time you take a trip to the weighing scales.
Tip: Don’t let this put you off protein powder smoothie recipes. Anything in excess is not good for you – just make sure you have a healthy balance of protein powder, exercise, and diet, and your body will be happy.
Try This Delicious Breakfast Protein Shake
What are you waiting for? Dust off your blender, grab your fresh or frozen blueberries, pick up the rest of the ingredients, add protein powder, and off you go. A healthy recipe that tastes great in just 10 minutes. Yum!