Ultimate Muscle Building Vegan Smoothie (37g protein)
Ultimate Muscle Building Vegan Smoothie for mega gains contains 950 calories, 37g proteins, 34 g fiber, and lots of vitamins and minerals. For this plant based protein green smoothie you don’t need any powder.
Are you looking for a super smoothie on a plant based diet that is high in protein, calories, vitamins, and minerals? No supplements or powder needed for this one!
There are many benefits when choosing a plant based diet and that is why I love sharing vegan recipes that are balanced in their nutrition, budget friendly, easy to prepare, and delicious.
You don’t have to call yourself vegan to try this plant based smoothie recipe. This green smoothie is high in protein AND fiber and comes with great nutritional value as you can see below. The best part: you don’t need to buy any fancy protein powders, therefore, this smoothie is pretty frugal and easy.
I call it the “man smoothie” because it is high in calories and tastes sweet. It doesn’t taste like a health shake and is something men will love drinking. Men in general have a higher caloric need, especially when working out.
Women on a plant based diet also need to eat enough calories. Many people that start with a vegan diet make the mistake of not eating enough calories. Plant based food is more dense, fills you up quicker, but is also lower in calories meaning you can easily “under-eat”.
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Muscle Building Vegan Smoothie Nutrition Facts
As you can see in the image below, the muscle building vegan smoothie is a pretty powerful drink. This is a great way to cover your nutritional needs on a whole food plant based diet.
For some that simply don’t have the time to eat all day, this muscle building vegan smoothie is a great way to get your calories, have a quick meal, or on-the-go snack, working out or not.
Health Benefits of the Plant Based Smoothie
Calcium: As you can see above, this vegan green smoothie is high in calcium and, for me personally, it covers over 80% of my daily calcium need. Calcium is important for bones, nerves, and muscles.
Note: I use cronometer.com to track my nutrition.
Iron: This smoothie contains 15.5mg iron (again over 80% of my daily value) and is important for your blood cells.
Protein: Pretty impressive to get over 37g of protein out of this smoothie without any powder. That is why I call it the muscle building smoothie 😉
Turmeric: The curcumin in the turmeric is one of the best anti-inflammatory foods out there. It will help heal inflamed muscles, blood vessels, and your stomach. A healthy gut can absorb nutrition better.
Fiber: Fiber gets ignored in many fitness foods and protein shakes. Fiber is essential for gut health and overall health and needs to be included in a balanced diet. More than 90% of Americans don’t eat enough fiber (study) even though fiber can reduce the risk of colon cancer (study), breast cancer (study), risk of diabetes (study), obesity (study), and more.
Spinach: Adding spinach into your smoothie is a great way to get your veggies in without having to prepare and eat them. Spinach is such a great source of many vitamins and minerals and can never be left out in a vegan smoothie!
Chia Seeds: Chia seeds have a great omega 3 to 6 ratio which simply means that it is higher in omega 3 than 6. This is important because in the standard American diet we consume too much omega 6 fatty acids which causes inflammation in our bodies (Omega 6 does not cause inflammation alone, only when eaten out of balance). Omega 3 fatty acids are anti inflammatory. Not only will chia seeds help balance and heal your body, they are also high in fiber and protein.
Chickpeas: Adding chickpeas to a smoothie is simply genius. You can not taste them, but they add protein, fiber, and essential vitamins and minerals. They are high in zinc and will boost your immune system, your skin, and gut health.
- High Protein Meal Plan (2200 Calories, no supplements!)
- Best Plant Based Sources of Protein
- Full Body Dumbbell Workout at Home
- 8-Day Plant Based Full Meal Plan under $65
Muscle Building Vegan Smoothie Recipe
I like the vegan green smoothie in the morning or after a workout. It contains all clean ingredients, no powder or other fancy foods. I also got all of my ingredients at Aldi and this made my power smoothie very frugal.
You can substitute the chia seeds with flax or hemp. Hemp seeds are the best seeds as a protein source, because it is a complete protein (contains all amino acids). I didn’t have them at home so chia or flax will do as well.
I also picked the soy milk because of the high amount of protein and the added vitamins like B12. You can easily substitute with any other milk you want. I don’t like my smoothie very thick, so I added water. Blending the chia seeds is good, because once they are “crushed” the body can absorb their nutrition better.
I added a small crack of black pepper to activate the turmeric. Turmeric’s bioavailability is boosted by 2000% when adding black pepper to it (source).
Additionally, you can add a slice of ginger to your smoothie. I do this especially during winter time. To blend my power smoothie I use the nutri ninja.
You will need:
- 2 bananas
- 1 cup soy or other vegan milk
- 2 cups fresh spinach (fresh gives the smoothie a better taste)
- 2-3 dashes turmeric
- a dash black pepper
- 3 T chia seeds (or hemp, or flax)
- 1 T peanut butter
- 1/2 cup chickpeas or 4 T (you won’t taste these)
- 1 oz or 2T chopped dried dates (or other dried fruit)
- water (optional)
- Add everything into a blender and enjoy!
- Add water if desired.
- If you want to make this a lower calorie smoothie you can simply use half the amount of all ingredients.