Protein Filled Breakfast, Shakes and Smoothies, you can make without using Protein Powder

Protein powders are commonly mixed with shakes and smoothies, some would also mix it with ice pops and desserts.

In recent years, protein powders have become popular especially to those who are in fitness and to people who want to lose or maintain their weight. A lot of dieticians and fitness enthusiasts have promoted the use of protein powders to aid in weight management. Different types of protein powders have emerged in the market, nowadays, plant-based and dairy-based protein powders are the most popular types of this food supplement. 

Yes, it is beneficial to use protein powders, especially if you are determined to manage your weight, however, let's face the fact that not everyone has the budget to afford these products. So here are some ideas for shakes, smoothies, and breakfast that you can make and improve without using protein powder. However, if you wish to use protein powder in any of the recipes, please feel free to do so, but like what I said it's totally optional.

Apples and Banana Smoothies 

Bananas and apples are rich in protein and fiber. They are also rich in potassium, vitamin C, and fiber.
In this recipe, you can remove yogurt if you would like to stay away from dairy.

1 frozen Banana 
1 peeled apple (sliced into cubes)
1 cup yogurt (Greek or any flavor you like)
1 tsp. chia seed (optional)
1 cup ice

In a blender put banana, apple, yogurt, and ice.
Blend until smooth
Add chia seed

Optional: Feel free to add honey and mint to enhance taste and flavor.

Serves 2 glasses

Strawberry and Banana Mint Shake
Serves 2 glasses

Strawberries are rich in manganese, Vit. C and antioxidants.
(In this recipe, you can remove milk if you would like to stay away from dairy.)

You may also pour the mixture into a popsicle mold and freeze it for 2 to 4 hours to make popsicles for dessert.

1 cup sliced strawberries
1/2 cup bananas (frozen)
1 cup almond milk (you can use any milk)
2 tbsp. honey (you can also use coco-sugar or any guiltless sugar)
1 cup ice

Put all the ingredients in a blender
Blend strawberries, bananas, milk, and honey until smooth.

Apple Berry Smoothies

Raspberries and Blueberries are high in Vitamin C and anti-oxidants.

Serves 2 glasses

1 cup peeled apple
1/2 cup raspberries or blueberries (if available)
1/2 cup strawberries 
1/2 cup yogurt (any flavor you like)
1 cup ice

Blend all ingredients in the blender.
In this recipe, you can remove yogurt if you would like to stay away from dairy.

Breakfast Berry Oats:

Aside from protein, oats are also high in fiber, which helps with digestion.

Serves 2 to 3 bowls

1/2 cup rolled oats or quick cook oats
1 tsp coco-sugar (you may honey or guiltless sugar)
1/2 cup blueberries or/and raspberries (if available)
1/2 cup sliced strawberry
1/2 apples (peeled and sliced)
1/4 cup almond milk (you may use any milk you like)

Mix all ingredients in a bowl or mason jar. Add honey as preferred. You may also add some sliced banana and peanut butter for added taste and flavor.


Dark Chocolate Banana Peanut Butter Shake

1/2 cup dark chocolate (melted or shredded)
1 frozen banana
1 to 2 tbsp peanut butter (you can use chunky peanut butter or any nut butter you like)
1 cup milk
1 1/2 tsp honey (you can use coco-sugar or guiltless sugar)
1 tsp chia seed

Serves 2 glasses

Put all ingredients in the blender and blend until smooth. You may add a mint leaf or add 1 tsp coffee powder for enhanced flavor.

Please note that you can mix any protein powder with any of the recipes above. 
You can also add kale, spinach, or any greens you like to the recipes for added nutrition