Whether you’re working through lunch or just need a boost in your break, smoothies and protein shakes offer a convenient and delicious way to incorporate essential nutrients into your diet. For the perfect smoothie or shake, follow this simple formula: base + fruits/veggies + protein + extras. 

The simplest recipe for the perfect smoothie or protein shake

Creating the perfect smoothie or shake is all about finding the right balance of ingredients. Here’s a basic formula to get you started:

1. Base: Start with 1-2 cups of your preferred liquid. Try water, milk (dairy or plant-based),  juice, or even iced coffee for some extra pizazz.
2. Fruits/veggies: Add 1-2 cups of fruits or vegetables. Popular choices are bananas, berries, spinach, and kale. Greens powders are also a great option to maximize nutrient intake.
3. Protein: To make your smoothie more filling, include a source of protein. You can use protein powder, Greek yogurt, or nut butter.
4. Extras: Enhance the flavor and nutrition with extras like honey, chia seeds, flaxseeds, or a splash of vanilla extract.

10 of the best smoothie and protein shake recipes that’ll power you through your day

The possibilities for smoothies and shakes are endless—that’s the best part about them. We’ve curated a list of the best smoothie and protein shake recipes that are delicious, easy to make, and packed with nutrients to keep you going through long hours on the job. 

1. Green power smoothie

If you can get over the green look of a smoothie, it’s one of the best ways to incorporate vegetables into your diet. This Green Power Smoothie offers an ultra-refreshing blend of spinach, orange, banana, and Greek yogurt for an extra boost of protein. It’s rich in vitamins and minerals—perfect for a morning boost. 

Pro tip: Don’t be scared to change up the recipe! If you’re not a fan of orange, swap it out for some antioxidant-rich berries. Or, if you want to double your protein, throw in a scoop of your favorite protein powder. The more creative you are, the more your taste buds enjoy (and smoothies are pretty forgiving). 

2. Berry blast protein shake

A sweet and tangy mix of mixed berries, vanilla yogurt (we recommend Greek yogurt for extra protein), and a dash of wheat germ (added fiber) makes this Berry Blast Protein Shake the perfect start to your day. It offers a delicious way to enjoy antioxidants and protein. 

3. Tropical mango smoothie

Transport yourself to a tropical paradise with this blend of mango, pineapple, almond milk (try coconut water for a more tropical flavor), and a dose of flax seeds. This Tropical Mango Smoothie is a hydrating and refreshing option, ideal for a hot day. If you’re a thick-shake lover like us, try adding protein-packed Greek yogurt and a scoop of vanilla protein to kick it up. 

4. Peanut butter banana smoothie

What’s better than the classic combo of PB&B—it reminds us of childhood. This Peanut Butter Banana Smoothie is a creamy, dreamy, and satisfying smoothie made with, you guessed it, banana, peanut butter, and whole rolled oats for the perfect mid-day or post-work boost. The peanut butter provides a good dose of healthy fats and protein, while the oats offer slow-releasing complex carbs and fiber. Toss in a scoop of your favorite protein powder, and you’ve got yourself a perfectly balanced shake to curb your hunger and balance blood sugar.

5. Chocolate avocado smoothie

Indulge in a rich, chocolatey smoothie with the added benefits of avocado for a creamy texture and heart-healthy fats. Raw cacao (we recommend using this) is a nutrient powerhouse in and of itself—it’s one of the highest sources of plant-based iron, is chock-full of magnesium, offers more calcium than cow’s milk, and boosts levels of certain chemicals that can elevate mood and reduce symptoms of depression. This Chocolate Avocado Smoothie is so decadent you’ll forget it’s also exceptionally nutritious!

6. Citrus sunshine shake

Brighten your day with a fresh, zesty mix of clementines, fresh ginger, coconut water, and a touch of turmeric for an anti-inflammatory kick. This Citrus Sunshine Shake is a vibrant and health-boosting option for workers looking to boost their immune systems with a whack of vitamin C. Whether you’re in the thick of winter and dodging cold and flu season or just need a hydration kick on a hot summer day, nothing says tartfully delicious like citrus.

7. Superfood berry green smoothie

Combine the benefits of superfoods in a delicious and easy-to-make recipe with berries, citrus, and greens, plus a scoop of protein powder for a perfectly balanced on-the-go meal in a cup. This superfood berry green smoothie provides important nutrients like fiber, folate, iron, and vitamin C with a sweet, creamy rich flavor. It’s perfect for a quick breakfast or post-work snack. 

8. Vanilla almond protein smoothie

This smooth and creamy Vanilla Almond Protein Shake is made with a rich combination of almond milk, vanilla protein powder, and a handful of almonds for an extra punch of protein and healthy fats. This shake is perfect for a post-workout treat or a quick, satiating breakfast.

9. Strawberry banana smoothie

You can’t go wrong with the classic blend of strawberries and bananas with Greek yogurt for added creaminess and protein in this Strawberry Banana Smoothie. If you have a sweet tooth, we recommend adding a touch of honey. This smoothie is a favorite for its delicious taste and nutritional benefits.

Pro tip: Toss in a scoop of your favorite vanilla protein powder for some extra oomph—vanilla lends itself perfectly to the flavors in this smoothie!

10. Mocha protein shake

For coffee lovers, this Mocha Protein Shake combines cold brew coffee, chocolate protein powder, and a splash of milk for a rich, energizing drink perfect for a morning boost or a pre-workout pick-me-up. If you’re sensitive to caffeine but don’t want to compromise in flavor, swap out the caffeinated brew for decaf or throw in a fiber boost from chia seeds, flax, or wheat germ to slow the effects of caffeine.

Pro smoothie tips:

• Not a fan of kale? Neither are we! Add a banana to green-heavy smoothies for a more palatable treat.
• Adding more protein or rolled oats to your shakes will keep you fuller, longer. 
• Mix it up! Drinking the same smoothie every day will almost guarantee you’ll get bored. Try new flavor combinations and experiment with different ingredients.
• Using frozen fruits and vegetables not only keeps your shake cold and refreshing but also improves the texture.
• Pre-portioning your smoothie ingredients into freezer bags will save you time in the morning. Just dump the contents into the blender, add your liquid, and blend!
• Add a teaspoon of “superfoods” like spirulina, matcha, or maca powder to give your smoothie an extra nutritional punch.
• Instead of using refined sugars, sweeten your smoothie naturally with dates, honey, or a splash of 100% pure maple syrup.
• Like all tools, a high-quality blender can make a big difference in the texture of your smoothie, ensuring everything is well-blended and silky smooth.
• Spices like cinnamon, nutmeg, or ginger can add a flavorful kick to your shake without extra calories.

Convenience in a cup

Smoothies and shakes offer a quick and easy way to get a nutrient-rich meal, making them ideal for anyone with a busy schedule. Whether you’re rushing out the door in the morning or need a midday boost, these drinks provide a convenient solution for maintaining a healthy diet.

For workers on-the-go, smoothies and shakes are a lifesaver. They allow you to cram a variety of essential nutrients into a single cup, ensuring you get the vitamins, minerals, and protein your body needs to function at its best. Instead of skipping meals or resorting to unhealthy fast food options, you can blend up a smoothie or shake in minutes and take it wherever you go. This convenience makes it easier to stick to your health goals, even when life gets hectic. If you try any of these recipes or have a favorite of your own, we’d love to hear from you!

Drop a comment below or tag us on social media (@underthehardhatofficial) with your favorite smoothie or shake recipes. Let’s share the smoothie love!

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