21 Day Smoothie Diet Program is a complete life transformation over the next few weeks. If losing weight has always been a problem for you, this will absolutely work wonders for you!
This 21 Day Smoothie Diet Program is extremely flexible so even though the program is for only 21 days, you can continue using it as long as you want to lose weight.
8 Best Ways to Get More Protein in Your Smoothies Diet Program
Getting more protein in your body isn’t as difficult as it seems if you know the right ingredients to use in your smoothies. Protein is one of the three macronutrients that we need in our diet in order to build muscle and tissue, grow hair and nails, produce necessary antibodies, and more. Although it’s a huge buzzword in the bodybuilding world for those looking to bulk up and gain muscle, it’s also important for the average exerciser, athlete, child, and elderly person as well.
Essentially, everyone’s needs will be different in regards to protein intake based on activity level, but across the board, the RDA (or Recommended Daily Allowance) for protein is 0.8 grams per kilogram of body weight. This recommendation is taking into consideration overall bodily functions and the amount of protein that one would need to consume in order to be healthy. Think of it as a minimum goal – and not exactly a specific total of how much you should eat during the day.
How to Increase Protein Intake In 21 Day Smoothie Diet Program
However, these calculations are very confusing – and oftentimes a challenge. Many people believe that eating more meat can complete the required protein intake…and you can most certainly do that but it is not the only way to get protein. There are other sources of protein that are high in quality and full of other nutrients that your body needs as well, such as nuts, lentils, pulses, avocados, pumpkin seeds, and certain vegetables.
With a fast-paced life and hectic schedules, it can be difficult to complete our protein intake each day in order to stay healthy…and that’s where smoothies come into action. Smoothies are an excellent way to incorporate protein into your diet and can help round out a full nutrient-dense meal plan. Plus – all you need is to have a basic blender that can mix up all your ingredients at once; that way, you can be out the door and on your way with a healthy meal! It’s easy, quick, tasty, and most importantly will help you fulfill your daily protein intake goals.
How to Add More Protein in Your 21 Day Smoothie Diet Program
Let’s look at several different ways that you can incorporate more protein into your smoothies, and satisfy your hunger and taste buds while getting in the proper nutrients your body needs.
A variation of the classic peanut butter, this nut butter contains a higher amount of essential fatty acids that the body needs…. however, don’t let this fool you! Almond butter contains heart-healthy unsaturated fat, and plenty of calcium, magnesium, and iron. With four grams of protein in two tablespoons, almond butter packs a ton of protein into a small serving size…and because the serving is small, you can add more of it to your vanilla protein smoothie! So more is better
These tiny black seeds contain high amounts of antioxidants and minerals and contain over 16 grams of protein in 3.5 ounces. Also packing a punch with all of the essential amino acids – and therefore making chia seeds a high-quality protein choice – these little seeds are perfect for throwing into your chocolate protein smoothie to get that extra boost of protein.
Technically considered a nut, hemp seeds are a fantastic protein source, with over 25% of their overall calories coming from protein. Also known for being a great source of phosphorus and vitamin E, hemp seeds are a perfect plant-based protein source to put in your morning smoothie.
Considered to be much healthier than regular yogurt – and with the added nutritional benefits of probiotics and healthy gut bacteria – Greek yogurt is an excellent punch of protein to work into your smoothies! Along with having a hefty amount of calcium in each serving, Greek yogurt has almost twice as much protein as regular yogurt, and with less than half of the sugar. Greek yogurt is also strained so it packs in more nutrients perfect for fulfilling that protein intake of yours.
Made most often in the form of whey, pea, soy, or casein, protein powder are an excellent way to add complete proteins to your diet. Known for being a convenient and easy way to get your protein intake, protein powders can be added in with milk, water, or whatever liquid you’re using in your smoothie! Check out the 10 most popular protein powders here. However, if they are not readily available, one can try other foods in this list to complete their protein goals.
A touted gluten-free whole grain source, quinoa is high in protein (typically over 8 grams in one cup), and can be a tasty and filling way to add protein and fiber to your smoothie. If you’re using quinoa in a smoothie it can be cooked or uncooked, depending on your smoothie consistency preference.
Peanut butter powder
Often seen next to jars of actual peanut butter, peanut butter powder is basically crushed peanuts that have had their fats and oils removed. In the end, you’ll still get the taste of the peanut butter – but without all the added calories! PB2 is a great option, and will give you up to 6 grams of protein in 2 tablespoons…perfect for adding to your smoothie for some extra fuel! Protein without the extra calories doesn’t get any better.
Full of nutritional benefits, pumpkin seeds are high in both protein and fiber – both of which are necessary in order to feel full and maintain a healthy weight. You can blend pumpkin seeds up in your blender until they’re smooth, or sprinkle them on top as you’re headed out the door. With over 32 grams of protein in a 100-gram serving, pumpkin seeds are the perfect addition to your 21-day smoothie diet program!
All of these ingredients can be mixed and matched together in order to create the perfect smoothie recipe – so go ahead and try different combinations! Remember that if you’re running low on time or ingredients, you can always substitute with a high-quality protein powder in your smoothie to get the full range of nutritional benefits. It’s always good to use food sources for your protein though – and all of these ingredients (and more) can help to keep you full, healthy, and powered throughout your day!
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