One of the most vital nutrients to the human body and more specifically muscle building, is protein.

The RDA for protein for sedentary adults is 0.36 grams per pound of body weight. If your having trouble getting your protein in through normal diet ( meats,nuts,eggs, soy etc) try some of my delicious smoothie recipes. They taste great, are healthy and are very refreshing during the hot summer months. Enjoy!

If you need help selecting the right protein for you( soy,whey) let me know.

Good Morning Smoothie
1  cup orange juice, preferably calcium-fortified
1 banana
1 1/4 cups frozen berries, such as raspberries, blackberries, blueberries and/or strawberries
1/2 cup low-fat silken tofu or low-fat plain yogurt
1 scoop vanilla protein mix

Cantaloupe banana Smoothie
1 ripe banana
1/4 ripe cantaloupe, seeded and coarsely chopped
1/2 cup nonfat or low-fat yogurt
2 tablespoons nonfat dry milk
1 1/2 tablespoons frozen orange juice concentrate
Stevia to sweeten to taste

1/2 teaspoon vanilla extract

Chocolate Banana Smoothie
1 ripe banana
1 cup lowfat vanilla yogurt
1 cup crushed ice
2 tablespoons creamy peanut butter
1 scoop Chocolate Protein Mix

Power Breakfast Smoothie
1 cup crushed ice
1 cup lowfat vanilla yogurt
1/2 cup uncooked oatmeal
1 scoop chocolate protein mix
1 cup frozen strawberries
1 ripe banana

Orange Creamsicle Smoothie
1 navel orange, peeled
1/4 cup fat-free half-and-half or fat-free yogurt
2 tablespoons frozen orange juice concentrate
1/4 teaspoon vanilla extract
4 ice cubes
1 scoop vanilla protein mix

Carrot Cake Smoothie
2/3 cup refrigerated canned sliced carrots, drained
2 tablespoons canned crushed pineapple, in juice
1/3 cup vanilla yogurt
2 tablespoons honey( or Stevia)
1 cup skim milk
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/8 teaspoon ground allspice
2 ice cubes pinch grated fresh nutmeg

Peach Pie Smoothie
1/2 cup nonfat or 1 percent lowfat milk
1/2 cup nonfat plain yogurt
1 cup unsweetened frozen peaches
1 tablespoon honey, plus more to taste or Stevia
1/4 teaspoon vanilla extract
1/8 teaspoon ground cinnamon
1 Graham cracker (optional)
Pinch ground nutmeg Pinch ground ginger

Island Smoothie
1 cup strawberries
1 cup pineapple
1 cup pineapple juice
1 cup blueberries
1 teaspoon vanilla
1 cup ice
1 scoop vanilla protein mix

You don’t have to cut yourself short on breakfast. Just choose among some simpler versions of breakfasts that can be ready and waiting for you on a time-crunched morning:
*A piece of fresh fruit, a slice of cheese and/or a handful of nuts
*A slice of whole grain bread topped with a tablespoon of nut butter
*A cup of yogurt topped with nuts and berries
*Whole grain cereal topped with nuts and sliced banana
*Ready to go oatmeal: at night before you go to bed, put one-quarter to one-third cup of oatmeal in a 4-cup glass measuring bowl and add enough water to slightly more than cover, then cover the bowl with a paper towel or plate and refrigerate. The next morning, add more water and/or milk or juice, and pop in the microwave for 1 minute on high. Take out and stir. Put back in for another minute. Transfer to a cereal bowl, top with some berries, nuts, cinnamon, and maybe a little maple syrup or honey.
*Keep a few hard-boiled eggs, preferably organic, on hand in your refrigerator. Rich in protein and hard-to-find important brain nutrients like choline, eggs are well nicknamed “the perfect food.” A piece of whole grain toast, topped with a teaspoon of organic butter and a hard-boiled egg will keep your brain fueled throughout a hectic morning.
*Consider a blenderized smoothie made with the World’s Healthiest Foods. Add a tablespoon of almond or peanut butter, a cup of milk (soy if you prefer or need to avoid dairy), a cup of frozen berries or a bannana, and maybe a teaspoon or two of blackstrap molasses to your blender. Blend till smooth, and you’ll have a morning’s worth of healthy nutrition.
*Consider re-thinking your idea of breakfast. A nut butter and honey whole wheat bread sandwich made and refrigerated the night before; a cup of cooked garbanzo beans, warmed up and seasoned with a little olive oil or butter and turmeric; or leftovers from last night’s deliciously healthy dinner can make a very satisfying, ready-to-go breakfast.

A large healthy breakfast will not only jump start your day but keep you going strong till lunch. A big breakfast also gets your metabolism going early which is essential to fast weight loss.