Of course, if you’re a health-conscious person, you probably already know that shakes are a good way to improve your diet. Check out these shakes to increase your protein intake.
On the other hand, you may already know that protein is an extremely important element to carry out your daily routine without fat accumulation.
We understand that not everyone eats meat for medical reasons or for the lifestyle we choose. We also know that commercial protein powders are not popular with everyone. On the other hand, we believe that this doesn’t have to force you in any way to have a poor diet.
4 shakes to increase protein intake with unusual ingredients
1. How to increase your protein intake with a chickpea shake
We don’t go crazy. Chickpeas are not just for making humus or broths. In fact, they are a high-protein, low-calorie legume. In terms of energy consumption, one cup (250 g) of cooked chickpeas provides just 100 calories and 22% of the protein you need for your day.
For this smoothie to increase your protein intake, you need to make chickpea flour. This way you can prepare a good amount and save it to use as you need it.
- 2 tablespoons of chickpea powder (30 g)
- 1 slice of pineapple
- 1 cup of spinach (250 g)
- 2 celery stalks
- 1 cup of almond milk (250 ml)
- 1 ice cube
Mix all the ingredients together until you get a well-blended shake and drink immediately.
2. Cottage cheese to make smoothies to increase protein intake
Who doesn’t like the taste and texture of cottage cheese ? Undoubtedly laguma is a very creamy and delicious food, similar to Greek yogurt. Besides, it brings that sweet taste that we like a lot without adding any kind of sweetener.
As if that weren’t enough, you should know that cottage cheese prevents sugar spikes and is a healthy option to fill cravings.
Because it is a dairy product, it is an excellent option to increase your protein intake. The result will be a creamy smoothie that you should try.
Cottage cheese provides 14 grams of protein per half a cup (125 g).
- 2 tablespoons of cottage cheese (30 g)
- 1 cup of frozen raspberries (250 g)
- 1 cup coconut milk (250 ml)
- 2 pieces of star anise
Mix ingredients and drink immediately.
3. Pumpkin Seed Shake
Eating seeds to increase protein intake is nothing new, although we often only use two or three types of seeds. However, you should know that pumpkin seeds provide healthy fats, fiber and proteins with a delicious taste.
They are also rich in magnesium , so they regulate blood pressure and protect bone density . The only thing you should watch out for is the quantity and quality of the seeds.
Because they are high in fat, they can provide a lot of calories. The most commercial versions are usually multi-portion packages with a lot of salt. Ideally you should purchase natural pumpkin seeds. They can be shelled or unpeeled, but without salt.
Two tablespoons of pumpkin seeds give you 5 grams of protein.
- 2 tablespoons of pumpkin seeds (30 g)
- 1 pear
- One cup of cabbage (250 g)
- 1 cup of soy milk (250 ml)
Mix everything together and drink the smoothie. On the other hand, if you want to add a touch of extra flavor, add a cinnamon stick.
4. Smoothie with soft tofu and chocolate
First of all, it should be noted that if you are lactose intolerant, it is a good idea to consume tofu regularly. Without a doubt, it has a smooth texture that is perfect for replacing cheese and giving a creamy feeling that always goes down well.
In addition to being a good alternative to increasing your protein intake, it provides essential amino acids. On the other hand, it is a good natural remedy to relieve hot flashes caused by menopause and strengthen your bones . This is because it contains isoflavonoids that mimic estrogen.
Finally, 120 grams of soft tofu provides 4 grams of protein.
- 2 tablespoons of soft tofu (30 g)
- 1 frozen banana
- One spoon of cocoa powder (15 g)
- 1 teaspoon of honey (5 g)
- A cup of spinach leaves (250 g)
- 1 cup of soy milk (250 ml)
Combine all ingredients and mix until smooth and creamy.
Enjoy shakes to increase your protein intake
So what did you think of these shakes? As you can see, they are not complicated to make or consume. In addition, these protein-boosting shakes give you the opportunity to try new flavors.