The shakes with proteins give greater performance in your daily routine without accumulating fat. They are tasty and easy to prepare. We present 2 homemade shakes to increase your protein intake with natural and delicious ingredients.
If you are a person interested in your health, surely you already know that shakes are a good way to improve your diet. It is also possible that you already know that protein is an element of great importance to perform in your daily routine without accumulating fat.
Do you consume the right amount of protein? Are you increasing the amount of exercise, but it is complicated to add protein? In that case, try the following shakes. They are a healthy alternative to increase your protein intake without adding meat or protein powder.
We understand that not everyone eats meat for medical reasons or for the lifestyle we have chosen. We also know that commercial powdered proteins are not liked by everyone. But also, we believe that this does not have to force you in any way to have a poor diet.
Smoothie with chickpeas
We have not gone mad. Chickpeas are not only used to prepare hummus or broths. Actually they are a legume rich in protein and low in calories. In terms of energy intake, one cup (250 g) of cooked chickpeas, provides only 100 calories and 22% of the protein you require in your day.
For this smoothie that will help you increase your protein intake you need to make the chickpeas powder. In this way you can prepare a good amount and save it to use as you need.
Ingredients
- 2 tablespoons of chickpeas powder (30 g)
- 1 slice of pineapple
- 1 cup of spinach (250 g)
- 2 stalks of celery
- 1 cup of almond milk (250 ml)
- 1 ice cube
Preparation
Blend all the ingredients until you get a well-blended smoothie and drink immediately.
Pumpkin seeds smoothie 🎃
Eating seeds to increase your protein intake is nothing new, although we almost always use only two or three types of seeds. However, you should know that pumpkin seeds provide healthy fats, fiber and protein with a delicious flavor.
They are also rich in magnesium so they regulate blood pressure and protect bone density. The only thing you must watch is the quantity and quality of the seeds.
Because they are high in fat they can provide you with many calories. The most commercial versions are usually packages with several servings and lots of salt. Ideally, you should acquire the natural pumpkin seeds. They can be with or without peel, but without salt.
Two tablespoons of pumpkin seeds give you 5 grams of protein.
Ingredients
- 2 tablespoons pumpkin seeds (30 g)
- 1 pear
- 1 cup of kale (250 g)
- 1 cup of soy milk (250 ml)
Preparation
Blend everything and drink the smoothie. If you want to add a touch of extra flavor, add a piece of cinnamon.