Happy Friday, friends! We made it through another week and it's time to relax and recover for the weekend, unless you're anything like me and you have family to attend to, friends to see, chores to get done and a race that's not going to train for itself! Weekends may offer a change from the routine but they often can be busier than the work week!
While weekends may be our chance to unwind a bit, don't let the freedom of the weekend derail all your health and fitness goals. While it is perfectly acceptable (and encouraged) to indulge once in a while to stay sane and happy, I try to keep my diet and exercise plan on track throughout the weekend, despite the craziness.
One way to start your weekend off on the right foot is with a high protein breakfast. Consuming protein helps us stay feeling full and satisfied longer after we finish our meals. It is also necessary in order to breakdown, build and preserve lean muscle mass. If you are trying to lose weight adequate protein intake is essential. When you lose weight, you want to make sure you are losing fat and not muscle. Preserve muscle while you lose weight by Including resistance training in your workouts and consuming enough protein. Depending on your goals, aim for .5 to .8 grams of protein per pound of body weight. 150 lb person may aim for 75 grams (to preserve lean muscle) to 120 grams (to build muscle) per day. If you are getting considerably less than this now, start on the low end.
Protein shakes don't have to be boring. I wrote a post over on my other blog and since I know all my readers don't subscribe to both blogs (but please do!) I thought I would share these healthy high-protein recipes for you. These are all personally taste-tested and delicious.
5 healthy high protein smoothie recipes - save to Pinterest for later!
CLASSIC GREEN SMOOTHIE
Sneak in a serving of spinach, you can't even taste it in this classic green smoothie.
1 scoop of vanilla protein powder
1 small banana
1/3 cup plain Greek Yogurt
1 handful of fresh spinach
1 cup of milk or almond milk
COCOA MINT SMOOTHIE
Don't let the Girl Scouts have all the fun. Try this healthy high protein twist on the classic Thin Mint.
1 scoop of chocolate protein powder
1 banana
1 tablespoon of cocoa powder
1/2 teaspoon of peppermint extract
1 cup of milk or almond milk
TROPICAL DELIGHT SMOOTHIE
Close your eyes and imagine a tropical vacation complete with little umbrellas in your pineapple flavored drinks.
1 scoop of vanilla protein powder
1 handful of fresh spinach
1/3 cup of frozen pineapples
a pinch of coconut
a pinch of sliced almonds
1 cup of milk or almond milk
APPLE PIE SMOOTHIE
While it is almost never appropriate to eat apple pie for breakfast, you can have this healthy, high protein alternative any meal of the day.
1 scoop of vanilla protein powder
1 sliced apple
1 teaspoon of cinnamon
1 cup of milk or almond milk
ORANGE CREAMSICLE SMOOTHIE
Reminisce about the summers of our youth and the beloved ice cream truck while you sip on this delicious orange creamsicle smoothie.
1 scoop of vanilla protein powder
1 medium orange, peeled
1/3 cup of plain Greek nonfat yogurt
cup of milk or almond milk
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