7 high-protein breakfast shakes with 20g per glass

It is often said that protein is essential for building and repairing muscles, tissues, and cells in the body. It plays a key role in maintaining healthy skin, hair, and nails. Protein also supports immune function and helps regulate hormones and enzymes. According to a study titled Protein quality, nutrition and health, dietary proteins are macronutrients providing nitrogen, amino acids (AAs), and energy. In living organisms, nitrogen is mostly associated with AAs and AAs are mostly in the form of proteins. AAs are the main nitrogen-containing compounds in the body and are the precursors for the synthesis of body proteins and of several other AA-derived molecules, all involved in the structure of tissues and/or in all the functions of the organism. It also states that protein undernutrition leads to stunting, anemia, reduced immune response, physical weakness, edema, and increased susceptibility to infections and metabolic disorders. Hence, it is important to pay attention to proper protein intake in the body. And for those looking to lose weight or build muscle, it promotes satiety and aids in muscle recovery. And as per studies, higher protein intake has been associated with lower blood pressure, reducing the risk of hypertension, heart attacks, and strokes. So, if you are someone who is looking for a healthier tomorrow, here are some breakfast shakes with around 20 gms of protein that you can add in your daily diet.

For this flavourful shake, you need ½ avocado, 1 cup spinach, 1 scoop unflavored or vanilla protein powder (20g protein), 1 cup unsweetened almond milk, and a few drops of lemon juice, and some mint leaves. Blend it fresh and enjoy.

To make this shake, you need 1 medium banana, 2 tbsp peanut butter (8g protein), 1 scoop whey protein (10–12g protein), 1 cup unsweetened almond milk, and some ice cubes. Blend them well and enjoy. Peanut butter is packed with heart-healthy monounsaturated fats that may lower bad cholesterol and support cardiovascular health. It contains vitamin E, magnesium, potassium, and antioxidants that aid immunity, bone strength, and overall metabolic function.

To make this refreshing shake, you need ¾ cup Greek yogurt (12g protein), ½ cup mixed berries, 1 tbsp chia seeds (2g protein), ½ scoop vanilla protein powder (6g protein), and water or milk to blend. Enjoy it fresh.

For this one, you need ½ cup rolled oats (5g protein), 1 scoop chocolate whey protein (15g protein), 1 tsp cocoa powder, 1 cup skim milk, and 1 tsp honey for sweetness. Blend well and enjoy fresh.

For this shake, you need ½ cup low-fat paneer (10g protein), ½ cup papaya chunks, 1 scoop unflavored protein powder (10g protein), 1 cup low-fat milk, and a pinch of cardamom or saffron for flavour. Enjoy it fresh.

To make this shake, you need ½ cup low-fat cottage cheese (11–13g protein), ½ cup pineapple chunks, ½ scoop vanilla protein powder (7–9g protein), and ½ cup water or coconut water. Blend well and enjoy it fresh.

To make this shake, you need 1 cup cold-brewed coffee, 1 scoop chocolate or mocha protein powder (20g protein), 1 tbsp oats, 1 tbsp flaxseeds, and some ice cubes. Blend them well and enjoy it fresh, preferably within minutes so the texture stays smooth and the nutrients remain intact.

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Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.