This high-protein berry smoothie makes for a great pre or post-workout drink to ensure you have plenty of amino acids available for muscle building and recovery.
As well as amino acids, protein powder provides vitamins B2 and B5, calcium, and choline. Sunflower seeds provide vitamin E, folate, and a range of minerals, including copper, magnesium, manganese and phosphorus, while the berries add some sweetness and boost vitamin C.
Scorecard
- Diet Quality Score = 78%
- Satiety Index Score = 60%
- Protein % = 45%
- P:E ratio = 1.5
Macros
One serve provides 250 calories, 28 g protein, 10 g fat and 9 g net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
- 1 scoop of your preferred protein powder
- 25 g (0.90 oz) blackberries (frozen or fresh)
- 25 g (0.90 oz) boysenberry (frozen or fresh)
- 25 g (0.90 oz) black currant (frozen or fresh)
- 15 g (0.50 oz) sunflower seeds
- 1 cup water
Directions
- Blend all ingredients thoroughly.
- Add water to achieve the desired consistency.
- Consume fresh.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
