This collection includes 5 protein-rich and 4 fiber-rich smoothies crafted for nourishment, fullness, and sustainable energy. Each recipe includes ingredients, measurements, approximate macros, and a combined shopping list.
🥤 Protein-Rich Smoothies
1. Blueberry Oat Protein Smoothie (~300 kcal)
Ingredients:
• • 25 g rolled oats (~¼ cup)
• • 1 scoop (25 g) protein powder
• • ½ cup nonfat Greek yogurt
• • ½ cup unsweetened almond milk
• • ½ small banana (35 g)
• • ½ cup frozen blueberries
• • Ice cubes
Protein: 30 g | Carbs: 32 g | Fats: 3 g | Fiber: 4 g
2. Chocolate Banana Smoothie (~310 kcal)
Ingredients:
• • 1 scoop chocolate protein powder
• • 1 small banana (70 g)
• • 1 tbsp peanut butter
• • ½ cup unsweetened almond milk
• • ½ cup Greek yogurt
• • 1 tbsp chia seeds
• • Ice cubes
Protein: 32 g | Carbs: 28 g | Fats: 8 g | Fiber: 5 g
3. Strawberry Vanilla Smoothie (~280 kcal)
Ingredients:
• • 1 scoop vanilla protein powder
• • ¾ cup frozen strawberries
• • ½ cup Greek yogurt
• • ½ cup almond milk
• • 1 tbsp rolled oats
• • ½ tsp vanilla extract
Protein: 28 g | Carbs: 25 g | Fats: 3 g | Fiber: 4 g
4. Tropical Protein Smoothie (~290 kcal)
Ingredients:
• • 1 scoop protein powder
• • ½ cup frozen pineapple
• • ½ cup frozen mango
• • ½ cup Greek yogurt
• • ½ cup coconut water
• • 1 tbsp flaxseed
Protein: 27 g | Carbs: 30 g | Fats: 4 g | Fiber: 5 g
5. Coffee Almond Smoothie (~300 kcal)
Ingredients:
• • 1 scoop vanilla protein powder
• • ½ cup brewed coffee (cold)
• • ½ cup almond milk
• • ½ frozen banana
• • 1 tbsp almond butter
• • 1 tbsp rolled oats
• • Ice cubes
Protein: 29 g | Carbs: 26 g | Fats: 7 g | Fiber: 4 g
🥬 Fiber-Rich Smoothies
1. Green Apple Oat Smoothie (~280 kcal)
Ingredients:
• • 25 g rolled oats (~¼ cup)
• • 1 tbsp chia seeds
• • 1 tbsp flaxseed
• • ½ green apple (with skin)
• • ½ cup spinach
• • 1 cup almond milk
• • Ice cubes
Protein: 8 g | Carbs: 26 g | Fats: 8 g | Fiber: 9 g
2. Avocado Kiwi Smoothie (~260 kcal)
Ingredients:
• • ½ medium avocado
• • 1 kiwi
• • 1 tbsp chia seeds
• • ½ cup spinach
• • 1 cup almond milk
• • 1 tsp honey (optional)
Protein: 6 g | Carbs: 22 g | Fats: 10 g | Fiber: 8 g
3. Berry Flax Smoothie (~240 kcal)
Ingredients:
• • ½ cup frozen mixed berries
• • 1 tbsp flaxseed
• • 1 tbsp chia seeds
• • ½ cup Greek yogurt
• • ½ cup almond milk
• • ¼ banana
Protein: 9 g | Carbs: 24 g | Fats: 6 g | Fiber: 9 g
4. Carrot Ginger Smoothie (~230 kcal)
Ingredients:
• • ½ cup chopped carrots (steamed or raw)
• • ½ orange (peeled)
• • ½ apple (with skin)
• • 1 tbsp chia seeds
• • 1 tsp grated ginger
• • 1 cup almond milk
Protein: 5 g | Carbs: 25 g | Fats: 5 g | Fiber: 8 g
🛒 Combined Shopping List
• • Rolled oats
• • Protein powder (vanilla or chocolate)
• • Nonfat Greek yogurt
• • Unsweetened almond milk
• • Bananas
• • Blueberries
• • Strawberries
• • Mango and pineapple (frozen or fresh)
• • Coffee (brewed)
• • Peanut butter or almond butter
• • Spinach or kale
• • Apples and oranges
• • Avocado
• • Kiwi
• • Carrots
• • Coconut water
• • Chia seeds
• • Ground flaxseed
• • Honey (optional)
• • Cinnamon, vanilla essence, ginger (optional flavoring)
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