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36 Natural Protein Sources For Your Smoothie

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Protein supplements are not tasty and also don't come cheap. Experts believe that most of them are not even required. Calculate your protein needs and choose naturally available protein sources. You can choose from almonds, chia seeds, cabbage, broccoli, Brussel sprouts, cashews, spinach, hemp seeds, yogurt, walnuts, peanuts, oats, quinoa, banana, or avocado, to add to everyday smoothies.

You know, I have never really been a fan of protein powder. I mean, besides being very expensive, sometimes they just don’t taste good. And then for you to even find one that tastes good it costs you a pretty penny.

According to the February 2016 IdeaFit Journal, most experts agree that the average person does not need to supplement their diet with protein powders. Active individuals can easily get what they need from food resources.

And I completely agree.

Do you know how much protein you really need in a day?

Once you figure out the average for you, then you can use various sources to get what you need. And when making a smoothie the best part is you can use a nice variety of things to help reach that number.

36 Natural Protein Sources

So, if you’re not a fan of protein powders like me, here are at least 36 ways to get protein in your smoothie without using one (this list does not include the endless choices of fruit that also contain some protein, like banana and avocado).

  1. Almonds – 1 tbsp =  3g of protein
  2. Almond butter – 1 tbsp = 3.4g of protein
  3. Almond milk – 1 cup = 1g of protein
  4. Broccoli – 1/2 cup = 1.2g or protein
  5. Brussels sprouts – 1 cup = 3g of protein
  6. Cabbage – 2 cups = 1.8g of protein
  7. Cacao powder (raw) – 1 tbsp = 1g of protein
  8. Cashews – 1 tbsp = 2.5g of protein
  9. Cashew milk – 1 cup = 1g of protein
  10. Chia seeds – 1 tbsp = 1.5g of protein
  11. Cocoa powder (unsweetened) – 1 tbsp = 1g or protein
  12. Coconut milk (canned) – 1 cup = 7g of protein
  13. Cottage cheese – 1/2 cup = 14g of protein
  14. Flax seeds – 1 tbsp = 2.4g of protein
  15. Hemp milk – 1 cup = 3g of protein
  16. Hemp seeds – 1 tbsp = 3.5g of protein
  17. Kale – 2 cups = 6g of protein
  18. Kefir – 1 cup plain = 9g of protein
  19. Milk – 1 cup whole = 8g of protein
  20. Oats (old-fashioned rolled) – 1 cup = 14g of protein
  21. Peanut butter – 1 tbsp natural peanut butter = 4g of protein
  22. Peanuts – 1 tbsp dry roasted =  4g of protein
  23. Peas (green) – 1 cup = 8g of protein
  24. Pecans – 1 tbsp chopped pecans =  3g of protein
  25. Pistachios – 1 tbsp = 3g of protein
  26. Pumpkin seeds – 1 tbsp whole roasted =  3g of protein
  27. Quinoa (cooked) – 1 cup = 8g of protein
  28. Romaine lettuce – 2 cups = 1.2g of protein
  29. Sesame seeds – 1 tbsp = 1.5g of protein
  30. Silken tofu – 1/2 cup = 5g of protein
  31. Spinach (raw) – 2 cups = 2g of protein
  32. Sunflower butter – 1 tbsp = 2.8g of protein
  33. Sunflower seeds – 1 tbsp, hulled =  4g of protein
  34. Swiss chard – 2 cups = 1.5g of protein
  35. Walnuts – 1 tbsp, chopped =  1.5g of protein
  36. Yogurt – 1 cup plain Greek = 22g of protein / 1 cup plain non-Greek = 8.5g of protein
Serena Smith-Williams

Serena is a wife, actress, mom of three, ACE Certified Personal Trainer, Certified Holistic Nutritionist, and former practicing massage therapist. She is the founder of the simple holistic girl blog and owner of The SHG Community, LLC. She helps women and moms create holistically healthy families with a focus on natural living. Her new program, 8 Weeks to Weight Loss & Wellness Program, is an online holistic based program to balance your mind, body, and spirit to help you achieve your weight and wellness goals. Also, if you love smoothies check out her newly released smoothie book that includes 50 smoothie recipes for smoothies, smoothie muffins, smoothie popsicles, smoothie bowls, and smoothie parfaits! Check her website for details.

Serena Smith-Williams

Serena is a wife, actress, mom of three, ACE Certified Personal Trainer, Certified Holistic Nutritionist, and former practicing massage therapist. She is the founder of the simple holistic girl blog and owner of The SHG Community, LLC. She helps women and moms create holistically healthy families with a focus on natural living. Her new program, 8 Weeks to Weight Loss & Wellness Program, is an online holistic based program to balance your mind, body, and spirit to help you achieve your weight and wellness goals. Also, if you love smoothies check out her newly released smoothie book that includes 50 smoothie recipes for smoothies, smoothie muffins, smoothie popsicles, smoothie bowls, and smoothie parfaits! Check her website for details.

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