Health and Fitness


Healthy, High Protein Breakfast Smoothie to start your day



I have spent countless mornings leaving home with an empty stomach because I could just never wake up in time to whip up breakfast and eat it! I’ve tried everything from overnight oats to cereal and milk and still never found anything that’s both nutritious and satisfying to my taste buds. 

Is Breakfast the most important meal of your day?

Healthy, High Protein Breakfast Smoothie to start your day
© self

With all the new fads of keto diets and intermittent fasting, the stress on breakfast has taken a backseat. Why is breakfast considered an important meal? For most of us, the only time we can consume a proper, nourishing meal, peacefully, in our busy day, is breakfast. We usually skimp on lunch with our colleagues during a tiny lunch break and dinner is just the best time to socialize and eat out. So, where will the busy youth of today get their nutrition from? Breakfast!

A good, wholesome breakfast must be a balanced meal comprising of all your food groups- Carbohydrates, Protein, and Fats along with roughage. Being the first meal of your day, the majority of it should consist of healthy, complex carbohydrates like oats, wheat, suji, rice, and fruits-about 60%. Proteins should constitute the next big chunk of your meal at 30%. You could get your proteins from Eggs, moong daal chillas, tofu, and milk. Finally, coming to fats, a small scoop of butter on your whole-wheat toast or some nut butter to compliment your fruit is ideal. 


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Here’s an ideal breakfast menu:

Here’s an ideal breakfast menu
© Eat This, Not That
  1. One portion seasonal fruit
  2. 2 slices of buttered whole wheat bread
  3. One glass of milk
  4. 2 eggs-boiled/scrambled
  5. One tablespoon nut butter

However, no matter how hard we try, we never end up with enough time. So for our busy lives, the best breakfast hack is to whip up a quick healthy smoothie. The only equipment you’ll need is a blender or a food processor. You can also prep up the ingredients the night before so your job is done more efficiently in the morning.

What to put in your smoothies?

What to put in your smoothies?
© Prevention

There are 6 basic components to a smoothie: the Base, the Fruit, the Flavor, the Diluent, accompaniments, and the Holder. 

The Base:

This consists of your main carbohydrate and protein content. You could choose from a variety of bases. Roasted rolled oats; Protein powder; Nuts-almonds, cashews, walnuts, pistachios; Roasted quinoa. The idea is to put in 1 cup or 2 fist-fulls of your base into the blender.

The Fruit:

Now, we’re going to add some delicious seasonal fruits and berries. Bananas, strawberries, blueberries, cranberries, kiwis, Nectarines, Peaches, Mangoes, melons, cherries, pineapples, and apricots are just to name a few. Fresh fruits are ideal but you can use canned and frozen fruits too. Fruit juices are not a bad idea, either. We can also make use of fresh vegetables in our smoothies. They may not taste as good as the fruity ones, but if nutrition is important to you, you must give it a try! You may also mix it up and add a combination of fruits and vegetables to your smoothie. Some vegetables that we can use are Carrot, kale, spinach, Avocado, Cucumber, and pumpkin. 

The Flavor:

Next, we’re going to add a flavor to give our smoothie that extra lip-smacking goodness. Some of my favorites are cinnamon, ginger, nutmeg, vanilla essence, cocoa powder, drinking chocolate, coriander, and celery. You may choose one or more according to your choice of fruits and vegetables. 

The Diluent:


This is the choice of dairy or non-dairy, vegan, or fat free-that you make before you add one or more of the following to your blender: Curd, dairy-based milk, skimmed or low-fat milk, full-fat milk, Almond milk, coconut milk, soymilk, etc. 

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The accompaniments we’ll use are an extra something to give our smoothie the nutritional and tasty closure. You may add phylum husk to complete your roughage quota. Flax seeds are a good source of omega-3 fatty acids and roughage. They also give your smoothie a great nutty flavor. Chia seeds are another great accompaniment to throw into your smoothie to give it a final touch. Nut butter is an excellent choice to complete the fat requirement of your smoothie. 

The Holder: 

If you’re anything like me, then aesthetics are quite an important part of your food. They not only make your food more attractive but you’re also more likely to consume healthy food if its presentation is appealing to the eyes. If you choose to sip your smoothie in peace while reading the paper in the morning, you may want to invest in a beautiful bowl or glass with a colorful, reusable straw. If you’re busy and need to have your smoothie on the go, you could consider getting those disposable coffee cups that come in different patterns and colors. 

I’m going to share with you, some sample smoothies which I’ve tried and loved. They’re energy-packed, tasty, and nutritious. Feel free to curate your smoothie following the scheme given above. All the recipes below are for serving one person. You can adjust them accordingly.

1. Oats Banaberry Smoothie

Oats Banaberry Smoothie
© Simply-Made-Recipes

I thought I’d start with my favorite of the lot. This is an oat-based smoothie with bananas and strawberries. The finished product is of a pastel pink blush. You can serve it in a tall, thin glass or a mason jar with a white straw covered in pink polka-dot. I like to make it dairy-based but a non-dairy alternative can be used.

The best vegetable-based milk that goes with this recipe is unflavored Soymilk. This smoothie has a milk-based and a curd based variation. If you’re up for a sour jolt to wake you up in the morning, going for the curd-based alternative is a good choice. Calling it a ‘baneberry’ smoothie is just a fun way of presenting it, especially for the kids in the house.

I prefer freezing the bananas and strawberries the night before to give my smoothie a thicker consistency but you can choose to add the fruits fresh.

Ingredients needed for making Oats Banaberry Smoothie: 

  1. 3 tablespoon rolled oats
  2. 1 medium-sized banana 
  3. 8-10 strawberries
  4. ½ teaspoon vanilla essence
  5. 1 cup skimmed cow milk or soymilk or fresh curd
  6. Sugar to taste
  7. 1 tablespoon flax seeds(optional)

How to make Oats Banaberry Smoothie


Pop all the ingredients into the blender and pour it out into your favorite glass. You can use mint leaves or chopped strawberries as garnish.

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2. Nut-based Banana Smoothie

Nut-based Banana Smoothie
© Good Housekeeping

This recipe is high in protein and essential fats. As someone who’s not a fan of eating nuts as a whole, this is a great way to still get your nut quota in. The end product of this smoothie is a brownish speckled one with a nutty consistency. You can serve it in a bowl, topped with banans and nuts, and eat it using a spoon. I’ve used just almonds and walnuts as a base in this but feel free to add cashews and pistachios too. I’ve also omitted oats altogether from this recipe but you may add some if you are not looking to lose weight and if you like the crumbly texture. I’ve also used frozen bananas again but you may use fresh ones.

Ingredients needed for Nut-based Banana Smoothie

  1. 1 medium-sized banana 
  2. 10 walnuts
  3. 10-15 almonds
  4. 2 teaspoons nut butter
  5. 1.5 cups soya milk
  6. 1 pinch cinnamon
  7. 1 tablespoon flax seeds (optional)

How to make Nut-based Banana Smoothie

In your blender or food processor, put the nuts, flax seeds, and nut butter first, churn them to a paste and then add the remaining ingredients. This ensures that your nuts are finely powdered. For making a smoothie bowl, you can use 3/4th cup milk. Pour the smoothie into your bowl and garnish with finely sliced bananas, walnuts, and grated almonds. 

3. Apple Pie in a Jar

Apple Pie in a Jar
© Clean Food Crush

This smoothie combines apples and cinnamon to give a comforting apple pie flavor. I’ve used rolled oats as a base with almond milk as my diluent. I’ve added walnuts to give it a nutty flavor but you can use your choice of nuts. The finished drink is a warm white with nutty speckles, served best in a short, thick jar with an earth-colored straw.

Ingredients needed for Apple Pie in a Jar

  1. 2 small apples
  2. 8-10 walnuts
  3. 1.5 cups almond milk
  4. 2 tablespoons rolled oats
  5. ½ teaspoon vanilla essence
  6. 1 teaspoon almond butter (optional)

How to make Apple Pie in a Jar

You can blend the nuts first before adding the remaining ingredients. Garnish with grated almonds.

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4. Blueberry Spinach

Blueberry Spinach
© Earthbound Farm

Here’s an odd-sounding but-trust me on this one-great tasting smoothie with a high nutritive value. The blueberry masks the color and taste of the spinach and is therefore a great way to get your stubborn, toddling, monsters to swallow some greens. I’ve used curd in this recipe but you can use any type of milk too. I’ve come across recipes using both milk and curd together, so you may do that too. The result is a deep blue color and you can serve it in a simple mason jar. Freezing the blueberries overnight will give the smoothie a creamy texture.

Ingedients needed for Blueberry Spinach

  1. 1 cup spinach
  2. 2 tablespoons oats
  3. 1 cup fresh curd
  4. One tablespoon flaxseeds (optional)
  5. 1 handful of blueberries-canned or fresh. 

How to make Blueberry Spinach

Blend all the ingredients. Serve in a mason jar and garnish with blueberries.

5. Death By Chocolate

Death By Chocolate
© Mr. Food

Chocolate overdose, first thing in the morning? Hell yes! For all you chocolate obsessed souls, it does not get better than this. All the other recipes don’t need sugar as the fruits’ natural sweetness suffices but this recipe would need some type of sweetener to combat the bitter cocoa. The result tastes like dark chocolate. You can modulate the amount of cocoa to your taste. You can also add frozen banans to this. The result is a dark brown flavored shake and is best served in a tall glass. It’s a relatively thinner consistency.

Ingredients needed for Death By Chocolate

  1. 3 tablespoon rolled oats
  2. 2-3 teaspoons cocoa
  3. Sugar or honey or sweetener to taste
  4. ½ teaspoon vanilla essence
  5. 1 cup full fat milk-chilled.
  6. 1 small frozen banana(optional)
  7. One tablespoon flaxseeds(optional)
  8. 1 teaspoon cocoa nibs(for garnish)

How to make Death By Chocolate


Mix all ingredients in a food processor and pulse for a minute. Garnish with cocoa nibs and some powdered sugar. You can chill the glass in the freezer before pouring out the smoothie in it.  

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6. Choco banana hazelnut Smoothie

Choco banana hazelnut Smoothie
© Jessica Gavin

If you like chocolate but too much chocolate is not your thing, this recipe is for you. The result gives a dark brown color and a very thick consistency, best served in Mason jars with an offwhite or metal straw. I strongly recommend using frozen bananas in this recipe for getting a perfect consistency. Adding hazelnuts to this smoothie gives it the perfect Nutella taste. Bananas will do the job of adding sweetness in this recipe but you may add additional sweetener as needed

Ingredients required for Choco banana hazelnut Smoothie

  • 3-4 tablespoon rolled oats
  • 1 cup milk (of your choice)
  • 2 teaspoons cocoa
  • 2 frozen bananas
  • 5-7 hazelnuts
  • ½ teaspoon vanilla essence
  • 1 pinch of cinnamon
  • 1 tablespoon flaxseeds(optional)

How to make Choco banana hazelnut Smoothie

Pulse all the ingredients together and our it out into your mason jar. You can garnish it with sliced bananas and cocoa nibs. You can also add lesser milk and make a smoothie bowl out of it.


In today’s day and age, where everyone is selling us the ‘easy’ life, it is very important to take care of our health as individuals. The simplest way to do that is to take care of your diet and exercise. Making yourself your first meal of the day gives a great start to your day. Along with being nutritious, it gives your mood a much-needed kick in the morning. These smoothies are healthy, sugarfree, and great for your body. I’m sure you can’t wait to try these mouthwatering recipes and to create some on your own! 

We hope this article helped you to know about Healthy, High Protein Breakfast Smoothie to start your day. You may also want to see our guide on Why Wearing A Mask In The Gym Is Important? and Best Tips To Make Your Daily Walk Feel Like Walking Workout.

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