Can a smoothie be a breakfast? Absolutely. Blended fruits don’t always mean hunger and lack of satiety. We enhance them by adding a variety of fruits and berries, incorporate healthy fats from nuts and seeds, and increase protein content for a vegetarian or vegan option. This is particularly relevant for special diets, athletes, and those who limit meat in their diet.

1. You can read more about proteins in sports in this article.
2. Read about how to be a vegetarian when everyone around insists you need protein.
3. Read about nutrition during fasting and vitamin supplements.

In general, in our region, we get a sufficient amount of protein from our daily diet. In fact, we often exceed the recommended dose, which ranges from 45 g to 60 g of pure protein per day.

For example, 50 g of pure protein is found in:

• 230 g of boiled turkey fillet
• 200 g of boiled beef
• 300 g of 5% cottage cheese
• 450 g of herring
• 250 g of salmon
• 230 g of almonds
• 200 g of dry lentils

Sports increase the body's need for protein, but it's essential to understand that excess protein consumption, including protein shakes, won’t provide any additional benefits.

Proteins cannot be stored in the body — it takes only what it needs. Moreover, excessive protein intake puts strain on the kidneys and liver, potentially leading to health issues. But if you’re certain that your diet lacks sufficient protein or you're not getting enough from plant-based sources, these breakfasts are for you. These protein-rich smoothies will keep you full for a long time.

Frozen Berries + Tofu

• 1 cup frozen blackcurrants or blueberries
• 50 g soy tofu
• 1 banana
• a handful of almonds
• water

Blend all ingredients, adding water gradually to reach the desired consistency.

Quince + Dried Apricots + Banana

• 1 large quince (persimmon, pear or apple)
• 3-5 pcs dried apricots
• 1–2 bananas

for topping:

• flax or chia seeds
• almonds
• pumpkin seeds
• walnut
• cocoa nibs or shredded coconut

Any of these smoothies can serve as a base for a smoothie bowl, topped with sliced fruits and nuts.

The protein is mainly in the toppings, but the smoothie itself is incredibly creamy. Blend the banana, quince, and dried apricots with water or ice, adjusting consistency as needed. Serve with the full set of nuts and seeds, plus cacao or coconut flakes for extra healthy fats.

Banana + Flax + Yogurt

• 1 banana
• 150 g low-fat yogurt (cow’s, goat’s, or soy)
• 50 g tofu
• 50 ml water
• 1 tbsp. peanut butter
• 1 tbsp. flaxseeds
• a pinch of cinnamon

Blend all ingredients until smooth. The original recipe calls for classic yogurt, but I don’t recommend mixing sweet fruits with cow’s milk, so my choice is soy tofu plus almond milk. Feel free to explore your own alternatives — recipes are guidelines, not strict rules.

Matcha + Almond Milk

• 400 ml almond milk (or soy, rice, or any alternative—homemade recipes available)
• 50-75 g chia or flax seeds (about 1/2 cup or 10 tbsp.)
• 5 tbsp. sunflower seeds (roasted)
• 1/2 banana
• 1 tsp. matcha powder

Matcha powder is well-known for its ability to fully activate the body’s functions. Unlike fermented teas, matcha retains significantly higher levels of polyphenols and antioxidants. Antioxidants are special compounds that combat oxidation and cellular aging. Matcha also contains 9 times more beta-carotene than carrots, more potassium than bananas, and has four times the ability to bind and remove toxins and heavy metals compared to spinach and other leafy greens.

Blend everything together, and it’s ready! The portion size is large, so feel free to halve it. You can also use a whole banana, a tablespoon of matcha, and half of the other ingredients — it makes a perfect base for a smoothie bowl.

Protein Powder + Berries

• 18-25 g protein powder
• 1.5 cups frozen berries (strawberries, currants, raspberries, blackberries, cherries or blueberries)
• 2 tbsp. flaxseeds

This is the fastest and simplest option — ideal if you have high-quality sports supplements and use soy or whey protein powder as a smart addition to your diet. Blend the protein powder with berries and flaxseeds, adding 200-300 ml of water.

It also works as a smoothie bowl base — pour over sliced kiwi or apple, and add a handful of almonds or other nuts to taste.

Spirulina + Greens

• 2 large handfuls of spinach, kale, chard or Swiss chard
• 1/2 banana
• 1 tsp. spirulina
• 1 tbsp. peanut paste
• 2 cups of any nut milk

You can also add protein powder if desired. Alternatively, make the smoothie thicker and use it as a smoothie bowl base.

Grapefruit + Raspberry + Protein

• 25-35 g protein powder
• 1 cup frozen raspberries
• 1 large grapefruit
• 1 tbsp. flaxseeds

Blend everything together in a blender.