The next time you want to make a shake, try one of these high-quality protein sources that you can easily find in your kitchen, Greek yogurt. Especially good in fruit smoothies, fat-free plain yogurt has 14 grams of protein per cup. Perfect for smoothie newbies who aren't ready for chia seeds yet. Get the recipe for the yogurt and banana and mango shake here.
A quarter cup of walnuts will add approximately 4.5 grams of protein to your shake, not to mention ample doses of heart-healthy potassium and energy-boosting magnesium. A cup of fat-free organic milk contains an impressive 8 grams of protein, making it a perfect substitute for the water in your shake. Add 2 tablespoons of your favorite peanut butter to your shake to get 7 grams of protein and endless grams of mmmmmmmm. You're used to eating nori wrapped in a Negi Hamachi roll, but add some to the breakfast shake for a good dose of protein.
Thick Greek yogurt can contain a lot of protein, with 18 to 20 grams per cup, making it a filling snack or meal. These natural ingredients are also cheaper than protein powder, although if protein is your only goal, you might want to have a protein shake. Simply substitute milk, yogurt, or non-dairy alternatives for kefir in your shake or smoothie bowl to create a high-protein shake. A spoonful of hemp seeds will add a whopping 5 grams of protein to your shake, making the wonderful cannabis plant even more wonderful.
However, adding a cup of kale or spinach can increase the amount of protein for shakes by almost 3 grams, in addition to adding lots of vitamins and minerals. Adding a spoonful of protein powder is a quick way to increase the amount of protein in your favorite shake, but there are plenty of other options out there, and many of them will add flavor as well. Their high amount of fiber, plant-based protein and omega-3 fatty acids make these small black seeds the perfect complement to any shake. Cow's milk is the best protein than any alternative to dairy-free milk and contains 12 grams of protein per cup.
