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Writer's pictureEmma Lisa

Why Plantbased Protein Smoothies Need To Be Part Of Your Weekly Menu

As a women's Nutritionist, I’m all about making healthy eating super simple. So, today I’m about to spill the beans (or should I say, chia seeds) on why plantbased protein smoothies need to be included in your weekly menu. Whether you're blending the goodness up as a post-workout replenish, or a quick and healthy breakfast on-the-go, these nutritiously-dense smoothies will fuel your body with all-day energy and goodness. Blenders ready? Let’s get into the best plant-powered ingredients you can add to your smoothies!

MEAL PLANNING | Why Plantbased Protein Smoothies Are A Must in Your Diet | by Eat Nourish Glow
MEAL PLANNING | Why Plantbased Protein Smoothies Are A Must in Your Diet | by Eat Nourish Glow

Plantbased protein smoothies aren’t just a delicious treat—they’re jam-packed with vegan goodness that makes them a real boost for your overall health. Made with mostly vegetarian and vegan ingredients, they provide clean, reliable energy that supports muscle growth and recovery, and plus provides your body with many essential nutrients, all while being easy to digest. They are even lower carb too!


Why Plantbased Smoothies Are A Must


Before I share my favourite plant-powered ingredients, here's why plantbased smoothies made with protein are a must (in my opinion) to add to your menu every week:


  1. cruelty-free: think of it as doing good for your body and the planet . Plantbased-sourced protein is kinder on the environment, and comes without any of the ethical baggage. For many it is also well tolerated, and a nutritious alternative to dairy based whey or casein proteins.

  2. gentle on tummies: ever feel bloated or just off after consuming dairy? Plantbased proteins such as a pea/brown rice combo or hemp, are typically gentler on your digestion, meaning less discomfort, and more feel-good vibes!

  3. nutrient overload: we’re not just talking protein herevegan smoothies are utterly jam-packed with dietary fibre, anti-ageing antioxidants, essential vitamins, trace minerals... AND are basically everything your body needs to glow from the inside out.


Now that you have an idea why I am so enthusiastic for plantbased smoothies, let's not waster another minute, and delve into the choosing ingredients for your smoothie creations. Blenders ready!



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Plantbased Smoothie Ingredients


When it comes to making wholefood, plantbased smoothies, I'll be honest, the options are literally endless. Fruits such as mixed berries, bananas, mangoes, and pineapples add natural sweetness and essential nutrients from antioxidants, vitamin C to dietary fibre. Vegetables like spinach, kale, cucumber, and carrots provide a great way to increase your veggie intake without much effort. You can easily boost all this natural goodness with a vegan protein from powders, or raw ingredients like chia seeds, hemp seeds, or nut butter. Additions such as superfoods like protein-rich spirulina, hormone balancing maca, or metabolism-boosting matcha powder can turn the ordinary smoothie into a plantbased, nutrient bomb.


Now it's your turn to experiment with different ingredients to create unique flavours tailored to your needs and preferences. Here's my top recommended favourites that I use regularly:


Plant Protein Ingredients

Pea Protein

Pea protein is the low-key superstar of plant proteins. It’s mild in flavour (so it won’t overpower your smoothie) and packed with amino acids that help your muscles recover and grow after a workout. It is best when used combined with brown rice to create a complete plant protein, so be sure to read labels for a balance of both in the product you choose. My personal favourite is Nourish by Aussie Bodies.


Why you’ll love it: it's not just high in protein; pea protein also rich in iron, low in calories, and free from common allergens like dairy, soy, and gluten. Oh, and did I mention it's great for weight loss?


Chia Seeds

These little seeds are an absolute powerhouse of nutrients. Just toss a tablespoon or two into your smoothie and let them soak up all that liquid to create a thick, creamy texture. Bonus: they’re loaded with omega-3s, dietary fibre, and surpriseprotein!


Why they're a win: chia seeds help keep you full thanks to their high-fibre content. They also help to balance blood sugar levels, and give you a mega dose of calcium, iron, and magnesium. It's basically like drinking a superfood in a cup!


Hemp Seeds

Looking for a plant protein that gives you ALL the amino acids? Hemp seeds are your go-to. They’re soft, nutty, and blend beautifully into smoothies for a subtle flavour boost.


Why they're worth adding: Not only are hemp seeds rich in omega-3 and omega-6 fatty acidshello, heart health!but they also help reduce inflammation post-workout. So, your muscles will love you for adding these!


Almond Butter

Almond butter isn’t just creamy with a subtle nutty flavour—it’s also packed with protein and healthy fats that’ll work to keep you feeling satisfied. Plus, it makes any smoothie taste like a treat especially when drizzled over the top as a treat.


Why it’s so good: the healthy fats in almond butter help boost heart health and improve cholesterol levels. And don’t even get me started on the Vitamin E—it’s great for your skin!


Spinach & Kale

Want to sneak some greens into your smoothie without even tasting them? Toss in a handful of spinach or kale. Trust me, you won’t even know it’s there, but your body will. Both provide an excellent serving of phytonutrients and dietary fibre to keep you gut happy.


Why you need these: low in calories and high in fibre, vitamins, and minerals, leafy greens are the perfect addition to keep your digestion functioning well, as I mentioned, and keep your energy on a natural high. Plus, they help detoxify your body, giving you that natural glow. Winning!


Flaxseeds

These tiny seeds pack a big punch when it comes to protein, dietary fibre, and omega-3s. Throw a tablespoon into your smoothie and boom—you’ve got yourself a healthy, gut-friendly drink!


Why they’re awesome: flaxseeds help to balance hormones, regulate your digestion, and even promote glowing skin. They’re basically the beauty seeds of the plant world and a simple plant protein source.


Oat Milk

A dairy-free option, oat milk will give your smoothie that creamy texture we all know and love. Oat milk is also naturally sweet and makes smoothies extra satisfying over other plant milks.


Why you’ll love it: oat milk is fortified with calcium and vitamin Dhello, healthy bonesand it’s easier on the stomach than dairy for many people. Plus, it has fibre to help keep you full longer.


Vegan Green Goddess Smoothie Recipe

SMOOTHIE MAKING| Vegan Green Goddess Smoothie Recipe | by Eat Nourish Glow
SMOOTHIE MAKING| Vegan Green Goddess Smoothie Recipe | by Eat Nourish Glow

SURPISE! Here's a bonus example of a deliciously wholesome plantbased smoothie recipe to experiment with this week. There are no hard rules with making plantbased smoothie, just modify your favourite recipes using plant ingredients. Now, load up your blender and let's make this delicious vegan treat!


Sample Plantbased Smoothie Recipe

Ingredients


  • 1 cup mixed greens (de-stemmed kale, spinach or collard leaves), organic

  • 250ml oat milk, unsweetened

  • 1 frozen banana, (use up older bananas for this)

  • 1/2 cup mango, fresh or frozen

  • 40g plantbased protein powder, vanilla flavour

  • 2 tbsp almond butter, runny kind, organic

  • 2 tbsp chia seeds

  • 1 handful crushed ice, (makes it thick like soft-served ice cream)

  • 1-2 tsp cinnamon, ground

  • 1/2 tsp ginger, ground


Method

In a high-powered blender, add all the ingredients by starting with the liquid first. Blend on high until thick and creamy. If you like a more drinkable smoothie, omit the ice and use a room temperature banana instead.


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Nutritionist's Note


You can safely add green and plantbased to your menu a few times a week. Stagger the smoothies to achieve a good balance over the span of the week rather than consuming day after day. If you'd like more free plantbased meal ideas and recipes, visit the recipe blog. And if you'd like one that is fully customised for your unique health conditions, dietary preference and wellness goals, click here.


Emma Lisa, Nutritionist & Women's Practitioner

Emma Lisa, Nutritionist at Eat Nourish Glow

Emma Lisa is a Nutritionist & Women's Health Practitioner with over 12+ years experience in wholefood nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.
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Healthy + happiness,

Emma Lisa xx

HEALTH & NUTRITION PRACTITIONER
IICT Member, International Institute for Complimentary Therapists




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