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High Protein Shake Recipe Without Protein Powder

Katherine Kyle
Today I’m sharing my High Protein Shake Recipe Without Protein Powder. This shake will help you put on muscle, while still losing weight and meeting all of your nutritional needs, giving you a crazy amount of energy that will propel you through your workouts.  Today I’m going deep into the science behind my choice of ingredients so you can understand why each item in this smoothie is so powerful for your health.
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Servings 2 servings

Ingredients
  

  • 1 cup Green Tea or water
  • 4 cups Spinach

1 banana or if you don’t like banana, you could use one of the ingredients below:

  • ½ cup of mango which actually provides more nutrition such as more vitamin C and A
  • ½ cup of sweet potato will provide similar calories but more vitamin A and will provide a similar level of creaminess thickness and sweetness.
  • ½ cup raspberries or any other berries
  • 1 date or 2 tablespoons of raisins optional or stevia or erythritol to taste or 1 tablespoon of date syrup
  • ¼ cup red cabbage optional
  • ½ cup beans such as edamame or any other white beans
  • 2 tablespoons sunflower seeds flax seeds or walnuts
  • ½ inch chunk turmeric or ¼ teaspoon turmeric powder optional
  • 2 tablespoons nutritional yeast optional
  • 1 teaspoon fresh or powdered ginger optional
  • ½ teaspoon cinnamon optional
  • 1 tablespoon carob powder optional
  • 1 tablespoon mesquite powder optional
  • See all of my favorite essential healthy ingredients needed to make these recipes AND all of the best resources and products I can't live without by clicking here.

Instructions
 

  • Add the water and the greens to the blender and blend until the greens are submerged in the water, which takes a couple of seconds.  
  • Next add the rest of the ingredients and blend for 1-2 minutes until smooth.  I usually blend mine for 2 minutes with a high speed blender because I’m using hard ingredients and I don’t like my smoothies freezing cold.  It is cold enough here!

Notes

  • If you don’t have a high speed blender you can use ground flaxseeds, and you can soak your dates the night before or use date syrup which is a whole food. It only contains dates and nothing else.
  • I also make a double batch of this recipe and drink half for lunch and half for dinner.  Lately I’ve been adding a lot more greens than I suggested in this recipe which makes a much higher volume of liquid which I like because I feel like I have more food to eat or drink as the case may be. I’m also feeling amazing from all the added greens. I now include 240 grams of spinach in each smoothie, so 480g for the double batch which is about 2 large bags of spinach.
  • I use frozen spinach most of the time as it is so much cheaper and then I can afford to pack in loads of spinach into this smoothie.
  • If you are using frozen greens and berries like I do, a good trick is to make your green tea, wait 3 minutes for the tea bag to steep, remove the tea bag and pour the green tea over the frozen ingredients in the blender.  This will defrost them and make them much easier to blend. If you don’t have a powerful blender, you can always just wait for your frozen ingredients to thaw first if you don’t want to use a warm liquid.
  • Another great tip is to add more than one herbal tea bag to your smoothie at a time.  I have lots of herbal tea bags that I never get time to drink, so why not add a few different types to the one smoothie, because you are getting a lot of liquids from this smoothie, so it’s good to make sure the liquids are as nutritious as you can make them.  
  • I also boil pre-filtered water too, not tap water.