A well-balanced smoothie can provide a range of nutrients, including vitamins, minerals, fiber and antioxidants. After decades of trail and error, research and talking to many other people, I beleive I have found a great Protein Smoothie! This Ultimate Protein Smoothie includes whole fruits and vegetables which are rich in vitamins A, C and K, as well as potassium and fiber. By adding protein powder, it becomes a delicious, nutrient rich, muscle building and recovery shake.
Shake Nutrition Summary
Calories: 482 grams | Protein: 28 grams | Carbs: 57 grams
For a complete nutritional breakdown, click here.
Ingredients
Exchange any of these ingredients with your favorites. Makes about 28oz
- Blueberries (3oz approximately 85 grams)
- Pineapple chunks (1.25oz approximately 35.44 grams)
- Avocado slices (3oz approximately 85 grams)
- Mango slices (2.5oz approximately 70.87 grams)
- Banana (1oz approximately 28.35 grams)
- Chia Seeds (5/8oz approximately 17.72 grams)
- Garden/Spring Mix or Baby Spinach/Kale Mix (3oz approximately 85 grams)
- Organic Protein Powder (1.5oz approximately 42.52 grams)
- Seltzer Water (12 oz)
- Crushed Ice (approximately 1/2 cup)
Loading
Belive it or not, how you load the ingredients will help with the blending. This is how I load my blender.
- Blueberries
- Pineapple chunks or Mango slices
- Avocado slices
- Banana
- Seltzer Water
- Chia Seeds
- Protein Powder
- Super Greens (Spinach/Kale mix)
- Crushed ice
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Nutritional Breakdown
Total breakdown for shake and individual ingredients
Totals for Shake
Calories: 482.91
Protein: 28.21 g
Total Carbohydrate: 57.29 g
– Dietary Fiber: 24.02 g
– Sugars: 17.13 g
Total Fat: 22.60 g
– Saturated Fat: 2.97 g
Cholesterol: 0 mg
Sodium: 244.9 mg
– Vitamin D:
– Calcium: 312.99 mg
– Iron: 9.58 mg
– Potassium: 1,311.93 m
Blueberries
– Calories: 48.48 kcal
– Protein: 0.63 g
– Total Carbohydrate: 12.32 g
– Total Fat: 0.28 g
– Saturated Fat: 0.024 g
– Sugars: 8.47 g
– Cholesterol: 0 mg
– Sodium: 0.85 mg
– Dietary Fiber: 2.04 g
– Vitamin D:
– Calcium: 5.10 mg
– Iron: 0.24 mg
– Potassium: 65.49 mg
Pineapple Chunks
– Calories: 17.72 kcal
– Protein: 0.19 g
– Total Carbohydrate: 4.65 g
– Total Fat: 0.043 g
– Saturated Fat: 0.003 g
– Sugars: 3.49 g
– Cholesterol: 0 mg
– Sodium: 0.35 mg
– Dietary Fiber: 0.50 g
– Vitamin D:
– Calcium: 4.61 mg
– Iron: 0.10 mg
– Potassium: 38.63 mg
Advocado
– Calories: 136.08 kcal
– Protein: 1.70 g
– Total Carbohydrate: 7.25 g
– Total Fat: 12.47 g
– Saturated Fat: 1.81 g
– Sugars: 0.56 g
– Cholesterol: 0 mg
– Sodium: 5.95 mg
– Dietary Fiber: 5.70 g
– Vitamin D:
– Calcium: 10.21 mg
– Iron: 0.47 mg
– Potassium: 412.49 mg
Mango
– Calories: 42.52 kcal
– Protein: 0.58 g
– Total Carbohydrate: 10.62 g
– Total Fat: 0.27 g
– Saturated Fat: 0.065 g
– Sugars: 9.68 g
– Cholesterol: 0 mg
– Sodium: 0.71 mg
– Dietary Fiber: 1.13 g
– Vitamin D:
– Calcium: 7.80 mg
– Iron: 0.11 mg
– Potassium: 119.07 mg
Banana
– Calories: 25.23 kcal
– Protein: 0.31 g
– Total Carbohydrate: 6.48 g
– Total Fat: 0.094 g
– Saturated Fat: 0.032 g
– Sugars: 3.47 g
– Cholesterol: 0 mg
– Sodium: 0.28 mg
– Dietary Fiber: 0.74 g
– Vitamin D:
– Calcium: 1.42 mg
– Iron: 0.074 mg
– Potassium: 101.49 mg
Chia Seeds
– Calories: 86.11 kcal
– Protein: 2.93 g
– Total Carbohydrate: 7.46 g
– Total Fat: 5.45 g
– Saturated Fat: 0.59 g
– Sugars: 0 g
– Cholesterol: 0 mg
– Sodium: 2.83 mg
– Dietary Fiber: 6.10 g
– Vitamin D:
– Calcium: 111.80 mg
– Iron: 1.37 mg
– Potassium: 72.11 mg
Spinach/Kale Mix
– Calories: 30.62 kcal
– Protein: 3.04 g
– Total Carbohydrate: 5.26 g
– Total Fat: 0.57 g
– Saturated Fat: 0.066 g
– Sugars: 1.14 g
– Cholesterol: 0 mg
– Sodium: 49.75 mg
– Dietary Fiber: 2.47 g
– Vitamin D:
– Calcium: 105.89 mg
– Iron: 1.78 mg
– Potassium: 446.08 mg
Protein Powder
– Calories: 138.67 kcal
– Protein: 19.41 g
– Total Carbohydrate: 13.87 g
– Total Fat: 3.70 g
– Saturated Fat: 0.46 g
– Sugars: 0 g
– Cholesterol: 0 mg
– Sodium: 184.89 mg
– Dietary Fiber: 6.47 g
– Vitamin D:
– Calcium: 73.96 mg
– Iron: 5.55 mg
– Potassium: 175.64
