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21 protein-rich smoothies without protein powder

Breakfast Smoothies are a great idea for so many reasons. They are simple, fast and perfect for traveling. They're a great way to taste tons of fruits, vegetables and other raw materials for your first meal of the day, because pretty much anything can be a smoothie if your blender is strong enough. If you're not hungry for something super, making a smoothie is just enough to keep you fed up for at least a couple of hours. And, best of all, smoothies are easy to prepare in advance, in large quantities (the holy grail of a weekday breakfast, Amirite?).

All in all, fruit smoothies are often high in sugar and low in protein, which makes them less a good idea if you want to stay full and satisfied longer. "Many people lack the protein at breakfast," says Alissa Rumsey MS, RD. Protein helps with satiety so you stay full longer, and research shows it's better to evenly distribute protein throughout the day, rather than having protein at the center of a single large meal. "Just because you eat a lot of protein during lunch and dinner does not mean you can save on protein at breakfast, and Rumsey recommends that you get at least 15-20 grams of protein at breakfast.

Contains most protein powders At least 15 grams of protein per serving, but many are filled with sugar, which you already get enough in your smoothie or artificial sweeteners, and many people like … no protein powder. (I'm among them.) Which is fine, because there are many other options. "It's easy to add protein to a smoothie without using protein powder," says Rumsey. "Try a 6- or 7-ounce container plain Greek yogurt (15 to 20 grams of protein) or a half cup cottage cheese (12 to 13 grams of protein) Seidentofu is an excellent smoothie add-in that gives the drink a creamy consistency borrows. You can also use a few tablespoons of nuts and seeds . Cow's Milk or Soy Milk for a liquid source adds an extra eight grams of protein per cup. "Here are a few quick and easy ways to keep your mix powder free.

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