Power up and slim down with these simple smoothie mix-ins
1/2 Cup Plain Low-Fat Greek Yogurt
A typical 6-ounce serving of Greek yogurt packs as much protein as 3 ounces of lean meat. Since the term “Greek” is unregulated, though, check out the ingredient list on yours to make sure it contains only milk and live active cultures.
1 Tbsp Almond Butter
A spoonful of almond butter helps the poundage go down. A study in the International Journal of Obesity and Related Metabolic Disorders found that a diet rich in almonds spurs weight loss: The little nuts contain compounds that limit the amount of fat absorbed by the body.
1/2 Cup Oats
You might think oats = carbs. But they also come with a healthy dose of protein—and studies suggest oats can help prevent obesity, diabetes, and heart attacks.
1 Cup Nonfat Milk
Chances are, you’re adding protein to your smoothie without even thinking about it. And good for you! According to oneAmerican Journal of Clinical Nutrition study, the protein in cow’s milk is twice as good at building post-workout muscle as the protein in soymilk.
1/2 Cup Avocado
Everything tastes better with avocado, and its power combo of protein and healthy fats is guaranteed to keep you full for hours.
2 Oz Tofu
Every plant-based eater’s resident protein source, tofu can rev energy and fight disease. In fact, a recent study in the journalFood Research International suggests soybean peptides may even slow cancerous growths.
1 Cup of Protein-Fortified Almond Milk
While your regular ‘ole almond milk can score you a couple grams of protein, it’s typically made by grinding the almonds and mixing them with water, which can dilute the concentration of protein. Fortified varieties, however, are high in protein while still being low in calories.
2 Tbsp Chia Seeds
This trending superfood has more going for it than protein. It’s also loaded with omega-3 fatty acids, antioxidants, and fiber.
1/2 Cup Low-Fat, Small-Curd Cottage Cheese
Cottage cheese can help make any smoothie a complete meal. It’s loaded with almost a quarter of your daily protein needs.
1 Cup Kale
Get your green smoothie on: Kale has protein, fiber, and a ridiculous amount of vitamins C and K. It might not look pretty all blended up, but it will taste great and do your body some serious good.
PUBLISHED: FEBRUARY 14, 2014 | BY K. ALEISHA FETTERS