Hey guys, 

This week, I wanted to share with you 7 refreshing high protein summer smoothie ideas. These recipes will help us achieve our physique goals with benefits for our health. From vitamin c skin benefits to hair-growth, these smoothies will deliver some benefits to help us glow up from the inside out.

These smoothies all have a high protein base (greek yogurt or whey protein powder), you can double the quantities suggested depending on your goals. I will post the macros for each recipe and the health benefits that you can expect from making each recipe. 

Smoothie #1:  Chocolate Peanut Butter Smoothie 

This post workout smoothie is perfect for anybody with an insatiable sweet tooth. It consists of delicious high-protein peanut butter and whey protein. The combination of chocolate and peanut butter will satisfy your sweetest cravings.

Ingredients Description:

Peanut Butter: High protein which helps build muscle.

Whey Protein Powder: High protein which helps with building and repairing muscle.

Cocoa Powder: Improves cholesterol and blood sugar levels and reduces the risk of heart disease. It also reduces inflammation. 

Banana: Contains nutrients and antioxidants. 

Almond Milk: Contains Vitamin E. 

Ingredients List:

2 tablespoons peanut butter, 1 scoop of chocolate protein powder, 1 tablespoon of cocoa powder, 1 frozen banana, 1 cup of almond milk, handful of ice.

Instructions:

Place all ingredients in a blender and blend until frothy and creamy. 

Macros: 

Calories: 487 calories 

Protein: 23.8 grams

Fat: 19.4 grams

Carbohydrates: 43.5 grams

Smoothie #2: Green Protein Smoothie 

This gut-friendly smoothie is perfect for reaching our fitness goals whilst improving our skin complexion and beauty. Included in this high-protein smoothie are beautifying ingredients that will cleanse our inside and radiate on the outside.

Ingredients Description:

Spinach: Benefit eye health, reduces oxidative stress, helps prevent cancer, and reduce blood pressure levels.

Almond milk: rich in vitamin E. 

Banana: Contains nutrients and antioxidants. 

Whey Protein: High protein which helps with building and repairing muscle.

Peanut  Butter: High protein.

Chia seeds: Protein rich and full of omega 3. 

Ingredients List: 

 2 handfuls of spinach, 1 cup of almond milk, 1 banana, 1 scoop of vanilla whey protein powder, 1 tablespoon of peanut butter, 1 tablespoon of chia seeds, and a handful of ice.   

Instructions:

Place all ingredients in a blender and blend until frothy and creamy.

Macros: 

Calories: 401 calories 

Protein: 24.1 grams 

Fat: 16.3 grams

Carbohydrates: 47 grams

Smoothie #3: Berry Blast Smoothie

This fruit-based smoothie will reduce insulin levels and increase the amounts of healthy antioxidants in our bodies. It consists of high protein ingredients as well as brain and heart boosting benefits. This is a summer must try! 

Ingredients Description:

Berries: full of antioxidants, improves blood sugar/insulin response, high in fibers, fights inflammation.

Almond milk: rich in vitamin E. 

Oats: rich in antioxidant, contains fibers, lower cholesterol levels, lower blood sugar. 

Honey: rich in antioxidants, heal wounds, brain benefits. 

Almond Butter: Lower LDL, raise HDL, improves heart health. Helps prevent irregular heart rhythms. 

Greek Yogurt: high protein, may support bone and gut health. 

Ingredients List:

1 1/2 cups mixed frozen berries, 1 cup almond milk, 1/4 cup rolled oats, 1 tsp honey, 1 tsp almond butter, 1/2 cup greek yogurt, ice.  

Instructions:

Place all ingredients in a blender and blend until frothy and creamy.

Macros: 

Calories: 495 calories 

Protein: 30.6 grams 

Fat: 18.3 grams 

Carbohydrates: 71.7 grams

Smoothie #4: Golden Milk Protein Shake

This is an exotic protein shake meant to invigorate all of our senses. It consists of golden milk ingredients, a popular Indian beverage that restores our gut and decreases bodily inflammation. This is a must for any health-conscious fit person who also wants to build curves and/or improve their physiques. 

Ingredients Description:

Turmeric, cinnamon, ginger and black pepper:

Strong anti-inflammatory properties, anti-oxidant.

Whey protein:

Helps with muscle growth and repair.  

Coconut milk:

Aids in weight loss, antioxidants, healthy hair and nails.

Ingredients List:

Turmeric, 1 scoop of vanilla protein powder, coconut milk, ginger, black pepper, cinnamon, handful of ice.  

Instructions:

Place all ingredients in a blender and blend until frothy and creamy.

Macros:

Calories: 105 calories 

Protein: 13.3 grams 

Fat: 4.2 grams

Carbohydrates: 3.9 grams 

Smoothie #5: Chocolate Protein Smoothie

This smoothie is ideal for chocolate lovers. It consists of ingredients meant to repair muscles and restore our essential vitamins and minerals. It is both creamy and indulgent and works perfectly to satisfy sweet tooths and build our curves. 

Ingredients Description:

Whey protein: helps with muscle growth and repair. 

Peanut butter: helps with muscle growth. 

Dark chocolate cocoa powder: minerals, including iron, magnesium, zinc, copper and phosphorus.

Oats: rich in antioxidant, contains fibers, lower cholesterol levels, lower blood sugar. 

Ingredients List:

1 scoop chocolate whey protein, 2 tablespoons peanut butter, almond milk, oats, 1 tablespoon of dark chocolate cocoa powder.  

Instructions: 

Place all ingredients in a blender and blend until frothy and creamy.

Macros:

Calories:  293 calories

Protein: 22.2 grams

Fat: 13.8 grams

Carbohydrates: 35.9 grams

Smoothie #6: Carrot Cake Smoothie

This smoothie is for carrot cake lovers, it replicates this delicious dessert whilst retaining anti-inflammatory and brain-boosting benefits. It is easy to make and may even replace your craving for this delicious dessert! 

Ingredients Description:

Whey protein: helps with muscle growth and repair.

Cinnamon, nutmeg: anti-inflammatory properties and antioxidants. Improving heart health by reducing cholesterol, blood pressure, and triglycerides.

Hemp seeds: Contain over 30% fat. Rich in two essential fatty acids, linoleic acid (omega-6) and alpha-linolenic acid (omega-3). Also rich in proteins. May help digestion. 

Walnuts: help lower LDL (“bad”) cholesterol in particular, but also lower your cholesterol overall.

Dates: high in fiber, promotes brain health, good for brain, high in antioxidants. 

Ingredients List:

1 scoop vanilla whey protein powder, vanilla extract, almond milk, oats, cinnamon, nutmeg, dates, ginger, walnuts, hemp seeds.  

Instructions:

Place all ingredients in a blender and blend until frothy and creamy.

Macros: 

Calories: 230 calories

Protein: 19.2 grams

Fat: 7.2 grams

Carbohydrates: 34.5 grams

Smoothie #7: Blueberry Breakfast Smoothie

The final smoothie on this summer smoothies list is a blueberry breakfast smoothie. This smoothie is super sweet and full of antioxidants, fiber and protein. It is definitely one of the more decadent ones on this list! 

Ingredients Description:

Blueberries:  antioxidants, improves blood sugar/insulin response, high in fibers, fights inflammation.

Banana: rich in nutrients, improves blood sugar, supports digestive health, full of antioxidants, may help you feel fuller. 

Whey protein powder: builds muscle, accelerates wound healing.

Walnuts: help lower LDL (“bad”) cholesterol in particular, but also lower your cholesterol overall.

Oats: lowers blood sugar, provides antioxidants, promotes healthy bacteria.

Chia Seeds: reduces risk of developing diseases and heart conditions, high in fiber.

Ingredients list:

1 cup blueberries, 1/2 banana, 1 1/2 scoops protein powder, 2 tbsp walnuts, 2 tbsp oats, 1 tbsp chia seeds.

Instructions:

Place all ingredients in a blender and blend until frothy and creamy.

Macros: 

Calories: 420 calories

Fat: 10.6 grams

Protein: 22.3 grams

Carbohydrates: 83.3 grams

I hope that you enjoyed this post on 7 refreshing high protein summer smoothie ideas, please let me know what you thought about it in the comments below!  

Sources:

https://www.carbmanager.com/food-detail/md:e74cc9aed6e2310615d48285327750bb/almond-milk

https://www.carbmanager.com/food-detail/md:00998e068dea53e78a9d65e54808e50b/chia-seeds

https://www.carbmanager.com/food-detail/cc:6373079bf28abc76320e24aee01d6940/cocoa-powder-unsweetened

10 Healthy Summer Smoothie Recipes

https://www.erinliveswhole.com/green-protein-smoothie/

Peanut Butter Protein Shake

https://www.healthline.com/nutrition/11-reasons-to-eat-berries

​​https://www.healthline.com/nutrition/peanut-butter-for-weight-loss 

https://www.healthline.com/nutrition/foods/spinach

https://www.menshealth.com/nutrition/a19545933/healthy-protein-smoothie-recipes/

https://www.nutritionix.com/i/nutritionix/mixed-berries-1-cup/56d75a7e0443e944560198c3

https://www.nutritionix.com/food/walnuts

https://www.nutritionix.com/food/dates

https://www.verywellfit.com/whey-protein-powder-nutrition-and-health-benefits-5193649

https://www.verywellfit.com/coconut-milk-nutrition-facts-calories-and-health-benefits-4110358

https://www.webmd.com/diet/health-benefits-almond-butter

https://www.webmd.com/diet/health-benefits-chia-seeds

https://www.webmd.com/food-recipes/walnuts-health-benefits

Bananas

https://www.webmd.com/diet/health-benefits-oatmeal#1

https://www.webmd.com/diet/features/truth-about-chia