A green breakfast smoothie is a great way to get a vegetable serving into your day at breakfast. This smoothie can be used as a meal replacement for a traditional breakfast if you are in a hurry, or on a weight loss regime.
Whether this is your “go to” morning breakfast or a nutrient-dense snack you can rest assured this is one delicious smoothie. Don’t be fooled by the murky green colour, you will love the taste!
Breakfast Smoothie Key Nutrients
Some of the key nutrients in this smoothie are listed below for your information. In addition to the listed nutrients, the recipe is a good source of Vitamin K, Folate, Potassium, Magnesium, and B9.
- Calories 226
- Fat 4 grams
- Protein 28 grams
- Sugar 8 grams
- Fiber 7 grams
- Calcium 425 mg
- Iron 5 mg
- Vitamin A 1418 IU
- Vitamin C 28 mg
High Protein Smoothie
The information above shows there are 28 grams of protein in this smoothie. This is a particularly high level of protein. This level of protein is more than adequate as a meal replacement. The smoothie would also be suitable for an athlete in training as a post work out snack. The protein allows for the repair of muscle tissue and avoids the chance of catabolism if calories or protein levels were inadequate.
As a weight loss shake the calories are sufficiently low to enable this shake to fit into a calorie-controlled meal plan. The protein, fruit, vegetable, vitamins, and minerals make it a much better meal replacement shake than commercially available products.
What are Your Daily Protein Needs?
Your daily protein needs vary depending on if you are male or female and on your activity level. There is a very simple equation but it is best to be assessed by a Nutritionist as activity level is a big factor in the calculation.
I have found it interesting however that most people overestimate their need for protein, but underestimate the need for other key nutrients. For this reason, I would always suggest engaging a nutritionist to set you on the right path at the outset of your health journey.
Including baby spinach in the smoothie makes this drink a powerhouse of vitamins, minerals, and antioxidants. The spinach also helps increase the fiber in this drink as it contains insoluble fiber. The antioxidants reduce inflammation and oxidative stress in the body. Baby spinach is mild and doesn’t flavour the smoothies so the chocolate protein powder flavour shines through.
The chia seeds have a number of roles to play in this drink, so don’t be tempted to leave them out. Although the recipe only requires one teaspoon the seeds will provide a slight thickening which gives a thick shake type of appeal. The chia seeds also help increase the satiety of the drink. It will help keep you feeling full longer.
Nutritionally Chia Seeds contain large amounts of fiber, both soluble and insoluble. They include omega-3 fatty acids, plenty of high-quality protein, and essential minerals and antioxidants. They are thought to improve digestive health, blood pressure levels, and blood sugar levels.
By including some frozen banana in the smoothie we cool down the drink and add another thickening agent. Banana gives the drink a silky texture and adds some needed sweetness without using refined sugar.
Banana is a food that is often avoided due to the perceived sugar and carbohydrate load. However, an average banana contains 3g of fiber which slows the absorption of carbohydrates allowing the body time to use the energy. They also contain resistant starch and pectin which further dampens the sugar spikes.
Nutritional fruit is high in Potassium, Vitamin C, and B6. It’s also high in Dopamine although it doesn’t cross the blood-brain barrier so it won’t affect mood. Instead, it acts like an antioxidant. Several other antioxidant flavonoids which are heart protective are also found in bananas.
WPI Chocolate Powder
WPI stands for Whey Protein Isolate. I choose to use whey protein because it’s the highest quality source of protein due to its digestibility and bioavailability. Isolate refers to the process the protein has undertaken. The protein has been filtered to remove fat and carbohydrate to leave 90-95% pure protein “isolate” depending on the brand. The brand I have based my calculations on is X50 Lifestyle Chocolate Flake as it uses lean whey protein isolate with a third of most vitamins and minerals (24) included in the formulation. This allows the protein shake to be used as a meal replacement.
FAQ – Breakfast Smoothie
The answer to this will depend on your individual energy requirements for the day and what you eat for the remainder of the day. As a broad statement, 226 calories is a very small amount to allocate for breakfast and would create a calorie deficit for this meal. Therefore as a meal replacement smoothie, this could result in weight loss.
Yes! This is the perfect smoothie to have as a snack when you are exercising. It not only includes a large portion of protein but also has a generous serving of electrolytes.
There is debate about this amongst fitness buffs but the majority of studies agree that quick-release carbohydrates are best prior to exercise and protein for repair is best after exercise.
Yes, the best vegan source of protein for vegans is either pea or soy protein. Hemp is also available but it has around 50% less protein than alternatives. Plant based protein powders will contain less protein than whey. Adjustments will need to be made to the nutritional values of the smoothie.
No, protein powder will not build muscles without body-building exercise. The protein powder is added to this shake to keep you feeling full longer and to ensure that your nutritional needs are met.
Green Breakfast Smoothie
- 50 g frozen banana 1/2 small banana
- 125 g ice 1/2 cup
- 1 tsp chia seeds 1 tsp
- 35 g X50 Lifestyle Chocolate Flake 1 scoop
- 250 g Unsweetened Almond Milk 1 cup
- 50 g baby spinach 2 cups
- Place all the ingredients in the Thermomix or high powered blender.50 g frozen banana, 125 g ice, 1 tsp chia seeds, 35 g X50 Lifestyle Chocolate Flake, 250 g Unsweetened Almond Milk, 50 g baby spinach
- Blend on maximum until smooth.
- Using frozen banana and ice keeps this smoothie thick and cold.
- Nutritional information will vary if a different protein powder is selected.
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Wishing you good health,