As physicians always on the run, zipping and darting between patient visits, procedures, meetings, and more, too often we don't get the time we need to have a healthy lunch.
For me, I found a plant-based protein powder smoothie that is easy to make and transport, tastes great and is a complete meal replacement (usually my lunch).
I make the smoothie the night before I am going to take it to work.
I use this smoothie recipe as an essential part of my Mediterranean diet with a primary goal to help me achieve a heart-healthy diet that is lower in carbohydrate intake, mostly plant-based and has enough protein.
The smoothie may seem like a lot of calories, about 400 calories, but you need to consider this smoothie is a meal replacement for me. It's not a snack. It is my lunch (or dinner).
I have shifted to intermittent fasting three-four days a week and this smoothie is really satisfying to drink - it hits the spot perfectly when I drink it around 2 PM. The protein does offer me the satiety I need after a long fast and if I drink plenty of water and have a handful of cashews or nuts late afternoon, I can make it to dinner at 6-7 PM without feeling like I want to devout a kitchen cabinet door.
The recipe 1-10 grams fat/ 30-40 grams of protein/ 400 ish calories)
The foundation for the smoothie is all plant-based.
- 10 oz nut-based milk: To reduce carbs, I use unsweetened nut-based milk. My favorite with higher protein content is Silk Original Protein (Almond milk, Cashew milk, and Pea Protein) - 10 grams of protein
- 2 scoops protein powder: From Costco, I buy Orgain™ Organic Plant-Based Protein Powder 21-30 grams of protein. My favorite flavors are vanilla and peanut butter powder. Three flavors are available.
- Prepped frozen fruit and veggie 1-1/2 packet: From Costco, I buy Clovis Farms Organic Super Smoothie, Fruits & Vegetables. It has kale, spinach, fruit and it's, chopped, frozen, and in individual serving bags.
- If the fruit in your fridge is too ripe to eat, freeze it and save it for your smoothie
The optional stuff
- Optional add 1/2 a banana, handful of strawberries, blueberries, chia seeds
- Optional for more calories, add peanut or almond butter
- Optional animal protein, add a few ounces of greek yogurt. I also like to use Trader Joe's Yogurt, Icelandic Style Skyr, Lowfat, Vanilla
That's it. Put your ingredients in your favorite device to pulverize and mix to the texture you love. I use the Nutribullet. It's small and fits in a drawer.
Serve, store and transport in a Hydroflask (perfect temperature)
There are a gazillion smoothie recipes out there. This one has been just great for me.
Have fun and keep experimenting to see what you love.
Rafat Rizk, MD