Guide, Information Source

Clean Plant Based Proteins

Our body needs some proteins so that functions properly. Protein propels neurotransmitter activity, repairs muscles and aids in regrowth, and keeps your metabolism and digestion working properly. The advantage of protein, is it’s just as easy to get in our diet as healthy complex carbs and healthy fats are.  We know that  protein powders are convenient, but they aren’t necessary.

Making holistic foods, protein-rich smoothie is like making an investment towards your health. It’s a wonderful way to start the day out with powerful, satiety, and energy in a plant-based way.

I listed below the best proteins to use in place of protein powder in your favorite smoothie bowl.

(Nutrition data obtained via USDA nutrient database.)


100 grams of kale contain 4.3 gr. protein. Kale is also high in fiber, as well as providing more Vitamin C than an orange. It’s also wildly high in the antioxidant Vitamin A, and the combination of Vitamins A and C is a force to be reckoned with within the body.


Add half cup of cooked whole quinoa or flakes to your smoothie for 12 grams of protein. You can easily combine it with forest fruits or green apple and kiwi.


1 bunch of spinach (340gr.) contains 10 grams of protein and 5 grams per cup. It is high in protein, but also magnesium and potassium.  The magnesium in spinach also support muscle and bone health, along with energy and regularity.You can easily add it to your smoothie by mixing rolled oats.


Hazelnuts are a well-known protein source, containing 10 grams protein per 1/2 cup. It’s very easy to combine them another nuts or fruits. You can mix a little bit cacao and cherries to get a delicious mixture.


Spirulina is also very rich in protein, containing 12 grams per 3 tbsp. It can be combined easily with other grains or fruits. Mix it with green apple and pineapple to get best combos.


1/2 cup edamame contain 13 grams protein, so it is so rich. You can mix it with lemon juice and jalapeno to get great taste in your smoothie.

Black Eyed Peas

They are real bonus of mother earth! They contain 13.5 grams protein per 1/2 cup.


1 large potato contains 8 grams protein. You can get smooth mixture with potato by adding plant based milk and your favorite spices.

Pumpkin Seeds

Pumpkin seeds contain 5 grams of protein per 1/4 cup. Even so high in fat, they contain healthy fats that protect your heart and brain.

Hemp Seeds

Hemp seeds contain 13 grams protein per 3 tablespoons. They’re also rich in iron and magnesium, just like kale, which contains 5 grams of protein per cup. In addition, healthy fats in hemp help your body absorb the nutrients in kale much better, such as Vitamin K, E and A, which are all fat-soluble.

Chia seeds

2 tbsp of chia seeds have 5 grams of protein. You can mix it with almond or peanut butter in the same percentage to get 12 grams of protein.


Adding a serving of oats to your daily diet is a way to get just a bit more protein. Generally, the more processed oats are, the less protein they’ll have. 1/2 cup oatmeal contain 3.5 grams protein. No matter which variety you choose, though, oats can give you as much as 10 percent to 14 percent of your protein needs for the day.


They includes 8 grams of protein per 3 tbsp. Flax seed benefits could help you improve digestion, give you clear skin, lower cholesterol, reduce sugar cravings, balance hormones. You can easily add at least 1 tbsp to your smoothie.


Low in fat and yet high in protein, chick peas are a great addition to the diet, has 7.5 grams of protein per 1/2 cup.

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