How to make a protein smoothie for lunch?
For a lunch smoothie, blend a protein base (Greek yogurt, cottage cheese or protein powder), a carbohydrate (oats or banana), a fat (nut butter), fruit and a liquid such as milk or soy milk. Greatist notes recipes built on Greek yogurt or cottage cheese with oats and nut butter keep it filling. Drink it slowly and do not rely on it every day.
Free download
Juice, Soda and Water Storage Chart (PDF): How long juice, soda, coconut water and bottled water last, opened and unopened. 19 rows, each with its source.
Thank you
Your chart is ready
We use your email only for this download.Also free:
Home Bar Storage Chart (PDF)Milk and Dairy Storage Chart (PDF)Coffee, Tea and Hot Drinks Storage Chart (PDF)Drink Strength, Calories and Units Cheat Sheet (PDF)Want the full pack? About 10 printable sheets: a larger chart for each drink type, a “has it gone off?” checklist, date labels, a party planner and an inventory sheet.
In this article
How do you make a protein smoothie for lunch?
A lunch smoothie needs to be more than fruit and juice. Aim for four parts: protein, a starchy food, a little fat and fruit or vegetables.
What are the building blocks?
| Part | Examples |
|---|---|
| Protein | Greek yogurt, cottage cheese, milk, soy milk, silken tofu, protein powder |
| Starch and fiber | Rolled oats, banana, chia seeds |
| Fat | Peanut or almond butter, seeds, a bit of avocado |
| Fruit or vegetables | Berries, mango, spinach |
| Liquid | Milk, soy milk or water |
Greatist’s roundup of protein smoothies uses Greek yogurt as the most common base, with cottage cheese as a milder alternative, protein powder in many recipes, and nut or seed options such as almond butter, peanut butter, chia and hemp hearts. Two of its recipes include oats.
What is a simple formula?
- 3/4 to 1 cup Greek yogurt or cottage cheese
- 1 cup milk or soy milk
- 1/4 cup rolled oats
- 1 tablespoon nut butter
- 1 cup fruit
These amounts are a suggested starting point, not a tested recipe. Taste, then adjust the liquid for thickness.
How do you blend it well?
- Put the liquid and yogurt in first.
- Add oats, powders and nut butter.
- Add fruit and ice last.
- Blend for a full minute so the oats break down.
How much protein will you get?
It depends on your ingredients, so read the labels and add them up. Greatist’s recipes are described as having 8 or more grams of protein per serving, so a lunch version should aim higher.
What cautions apply?
- Protein supplements are not regulated by the FDA, so research a powder before you buy it.
- Check allergens in nut butters, dairy and soy.
- A drink is less filling than chewing food; pair it with fruit or a handful of nuts if you stay hungry.
If you have kidney disease or special dietary needs, ask your doctor or dietitian.
People also ask
What should be in a protein smoothie for lunch?
Protein such as Greek yogurt or cottage cheese, oats or banana, nut butter, fruit and a liquid.
Do I need protein powder?
No. Greek yogurt, cottage cheese, milk, soy milk and nut butter supply protein from food.
How do I keep a smoothie filling?
Add oats, nut butter and a protein source, and drink it slowly.
Sources
About · How we verify this · Editorial policy · Corrections
What would help you most next?
One tap. Anonymous. It helps us decide what to build.
Thank you. The free charts above are yours to keep.
