What are Soy Protein Isolates and Are they Bad for Me?

In our fast-paced world, maintaining a healthy and balanced diet with ingredients you recognize can feel like a monumental challenge. Even health and wellness professionals struggle to navigate supermarket aisles filled with products featuring new and functional ingredients. One enhanced ingredient commonly found in plant-based protein bars, cereals, and veggie burgers is soy protein isolate. But what is soy protein isolate and should you eat it? What is Soy Protein Isolate? Soy is derived from soybeans and contains fat and carbohydrates (mostly made up of fiber, naturally occurring sugar, and protein). Soy protein isolate (SPI) is a protein that has been isolated from soybeans via chemical engineering.  So how does the marvel of modern science achieve this? First, soybeans are washed with acid and neutralized in an alkaline (or, basic) solution. At the end of the SPI process, you’re left with a dry powder that’s about 85-90% protein and nearly carbohydrate and fat-free. This SPI powder is then included in protein powders, bars, and even plant-based burgers. Sounds great, right—a protein powerhouse with a great nutritional value per serving? Or too good to be true? That entire chemical process used to create SPI also strips the soy protein of fiber, zinc, calcium, magnesium, and iron that you would normally ingest if you ate the whole soybean. And, there’s more… RELATED: The Essential Guide To Plant-Based Protein Does Soy Protein Isolate Contain Unhealthy Additives? The chemical process required to isolate the protein often leaves behind substances like aluminum and hexane. Those metals, while not harmful in small amounts, can become toxic as they accumulate in your body and should be limited in your diets as much as possible. Further, after the stripping process, SPI is dried using a spray-drying method that can form nitrites, compounds that have been known to form carcinogens in the body.  So, Should You Eat Soy Protein Isolate? Most health and wellness professionals will tell you to ditch processed foods, including SPI. Soy Protein Isolate is a highly processed product and has increased levels of trypsin inhibitors—chemicals that reduce available trypsin, an enzyme found in the small intestine that helps aid with the digestion of protein in the body. Therefore, consuming SPI may cause stomach issues, nausea, and intestinal discomfort for some—in addition to the reasons to avoid SPI listed above. Considerations for Vegans and Vegetarians If you’re looking to up your daily non-animal protein, go to the whole-food source. The key is to diversify your protein sources to maximize nutrient variability in your diet.  There are many healthy high-quality plant-based protein options for your diet. Here’s a few: Oats Peas Beans Lentils Seeds Nuts Broccoli Mushrooms These options are also rich in fiber, vitamins, and minerals. If you want to go the soy route, stick to natural sources like edamame and tofu. Fermented soy options, like miso, tempeh, and natto, are even more preferable because they are easier to digest and provide great probiotic benefits that reduce the natural estrogen content in soy foods.   When striving to lead your most nutritious life, go back to the basics—eat whole unprocessed foods. Try to avoid as many things that come in powder form, or from a box, bag, or plastic container as possible. Your body will thank you for it! (Image: Shutterstock)

Chia Seeds: Benefits of the Fiber-Packed Superfood Plus 6 Nutritious Ways to Eat Them

Ch-ch-ch-chia … Of course we’re talking about the amazing chia seed here and not the late night infomercial pet. The chia seeds we’re discussing are so much cooler than a terracotta figurine where moistened chia seeds sprout in a couple of weeks to resemble hair. But what’s all the fuss about chia seeds, anyway? Well, these small but mighty seeds are thoroughly packed with nutrients and health benefits, that’s what! Read on to learn more about these nutrient powerhouses plus six recipes with chia seeds to easily incorporate them into your healthy lifestyle. What Are Chia Seeds? Chia seeds (Salvia hispanica) are the tiny edible seeds of a flowering plant in the mint family. This superfood has historically been valued as a vital crop with medicinal, religious and nutritional properties. Ancient civilizations such as the Mayans, Aztecs and Incas supposedly incorporated chia into their diets for energy. Chia means “strength” in the Mayan language and the seeds were eaten by warriors for sustenance during battle. Together with beans, corn, squash, and amaranth, chia seeds were an important part of the diet of these indigenous peoples, according to Encyclopedia Britannica. Benefits of Eating Chia Seeds Superfoods are particularly high in either one or a combo of antioxidants, fiber, healthy fats (essential fatty acids), and phytonutrients. Chia seeds fall under this definition. Packed with nutrients Chia seeds offer a long list of important nutrients which are essential for good health. They are high in: Fiber Omega-3 fatty acids High-quality protein Minerals (such as manganese and calcium) Antioxidants (including quercetin, caffeic acid, chlorogenic acid and kaempferol) Help prevent chronic health issues Need further proof of their superfood status? Chia seeds are popular for their ability to improve digestive health and reduce the risk of heart disease and diabetes. What’s not to love? Great for weight loss and constipation “If you’re wondering how to eat chia seeds, they’re super easy to add to any meal. You can sprinkle them on salads, stir into yogurt or smoothies, or add to baked goods,” says Nutritious Life founder Keri Glassman, MS, RD, CDN. “One tablespoon has only 70 calories and will contribute greatly to feeling satisfied, which also makes chia seeds great for weight loss. Plus, the soluble fiber in chia seeds is helpful for easing constipation. “ RELATED: 3 Edible Seeds That Make Awesome Snacks Cooking With Chia Seeds Looking for more inspiration to cook with chia seeds? Here are six clever recipes to help you easily include chia in your diet. Strawberry Chia Jam You’ll say buh bye to Smuckers (or other store-bought jams) forever after tasting this strawberry chia version. Chia seeds’ natural gelling capability makes them ideal for foods like jams and puddings, where they act as a thickener. Why are chia seeds so great at thickening? It’s mainly due to the soluble fiber in them (which is great for helping move things along the digestive tract!) but also because their outer shell is hydrophilic, which gives them the ability to absorb over 10 times their weight in liquid! (If that’s not a superpower, we don’t know what is!) Use chia seeds to make this fruity spread (created by an alum of the Nutritious Life Studio’s Become a Nutrition Coach program) and you’ll also be getting fiber, minerals, protein, omega-3s and antioxidants on your morning toast–all without the refined sugar. Overnight Chia Pudding with Berries This overnight pudding will quickly become a family favorite. On top of the fiber-rich chia, you get an extra fiber boost with the blueberries and strawberries, helping you to feel full and satisfied longer. Walnut Chia Chocolate Thumbprint Cookies Looking for a healthy cookie recipe? Look no further than these decadent—yet nutritious—chocolate thumbprint cookies. They’re fun to make, too! Walnuts are the top nut for brain health, chia seeds are the top seed for heart health, and both are loaded with good-for-you omega-3 fatty acids. Throw in some dark chocolate for an extra antioxidant boost, and you might just have a cookie on the verge of being … dare we say it … healthy! Gluten-Free Celery Chia Clove Muffins This celery muffin is pleasantly mild, and it’s even tastier when toasted and topped with a bit of salted grass-fed butter or some strawberry jam (see above for our strawberry chia jam for a double whammy of chia!). The celery is a nutritional powerhouse (to many people’s surprise!) that gets amped up with chia seeds. With its healthy amounts of fiber, protein, and healthy fats, this recipe is great for keeping blood glucose levels nice and steady–perfect for those who are watching their blood sugar. Nut and Seed Bread (With Chia) Don’t get hung up on the word “bread” here because there’s nothing bready about this recipe. But you will be able to eat the finished product like bread, even though it’s totally gluten- and grain-free. The ingredients in this recipe include a simple mix of nuts and seeds (including chia!) bound together with an egg and a pinch of salt, then baked for 25 minutes. Nothing could be easier, or more satisfying. Yerba Mate Pumpkin Spice Chia Pudding Another healthy way to enjoy that pumpkin spice flavor? Yes, please. Chia pudding is a protein- and healthy fat-packed dish that can be eaten for breakfast, dessert, or as a post-workout snack. Add pumpkin spice and it’s even more delicious than usual. Add Argentine Yerba Mate and it also comes with an extra energy boost. It’s filled with antioxidant-rich spices and superfood chia seeds and tastes like bliss. Ch-ch-ch-chia! (Images: Shutterstock)

35 Simple Ways to Get Protein in at Breakfast if You Don’t Eat Eggs

Starting your day with adequate protein is a must. For one, the macronutrient keeps us satisfied for a long time, which lowers our risk of getting hangry and overeating later in the day. Eating enough protein is also important for maintaining lean muscle mass, supporting immune function and balancing our blood sugar levels. Wondering how to get protein on your breakfast plate apart from eating an omelet every day? We’ve got you covered. Read on for 35 (yes, 35!) high-protein breakfast foods that aren’t eggs. 1. Hemp Seeds We love that hemp seeds pack a serious punch of plant-based protein. Just 3 tablespoons of hemp seeds deliver 9 grams of protein. Add them to your a.m. smoothie or oatmeal. 2. Greek Yogurt All yogurt serves up protein, but strained options like Greek yogurt or Icelandic skyr are the highest in protein. Opt for an unsweetened version to avoid added sugars, then incorporate your own natural sweeteners, like fresh fruit and cinnamon. You’ll get more than 20 grams of protein per one-cup serving, depending on the brand. Not a huge fan of Greek yogurt straight up? Use it in a recipe, like our Healthy Protein Banana Bread instead. 3. Cow’s Milk Dairy often gets a bad rap, but it’s a nourishing source of key nutrients such as potassium, calcium and protein for those who tolerate it well. Bonus points if you’re able to buy organic or grass-fed dairy. Add it to oatmeal, or keep it old school and drink it straight up out of a glass. 4. Chia Seeds Talk about small but mighty. Chia seeds offer heart-healthy omega-3 fatty acids as well as plant protein. Two tablespoons of chia seeds contains 4 grams of protein, about two-thirds the amount you’ll get from one egg. Sprinkle them on your smoothie or make our Yerba Mate Pumpkin Spice Chia Pudding for a cozy, creamy treat. 5. Black Beans Packed with soluble fiber, beans are the perfect pick for those looking to kick start digestion first thing in the morning. Sauté 1/2 cup of black beans into a spicy tofu scramble for a protein boost. 6. Quinoa Quinoa is the perfect whole food swap for ultra-processed breakfast cereals. One cup of cooked quinoa contains about 8 grams of protein—and, unlike most cereals, no added sugars. RELATED: Banana Quinoa Breakfast Cups 7. Tofu Looking to switch up your usual egg scramble? Try tofu. We love sautéing crumbled tofu with colorful veggies such as bell peppers, onions and spinach for a high-protein, egg-free breakfast. Don’t forget to add anti-inflammatory spices such as turmeric, black pepper, cumin and garlic. 8. Nut Butter Nut butters hold a special spot in our hearts. Whether you’re a PB lover or an almond butter addict, opt for natural nut butters made from just one ingredient: nuts. One serving (which is 2 tablespoons) can put about 8 grams of protein on your plate. Don’t miss these 12 Mouth-Watering and Good-For-You Peanut Butter Recipes. 9. Walnuts Rich in heart-healthy omega-3s, walnuts are the perfect combination of good-for-you fats plus protein. Sprinkle them on top of your Greek yogurt or oatmeal for a high-protein start to the day. 10. Hummus Give cream cheese a rest and spread hummus on a sprouted-grain English muffin instead for a savory, protein-packed addition to your morning. Here are The 5 Healthiest, Tastiest Hummus Brands. 11. Collagen Peptides Collagen peptides are broken down so they’re easier for your body to absorb. While there’s no guarantee that collagen will bring you younger-looking skin stat, there’s no doubt that it’s a solid source of protein. Try this Beauty Boosting Berry Collagen Smoothie. RELATED: Why You Want to Eat These Beauty-Boosting, Collagen-Rich Foods, Starting Today! 12. Whey Protein Powder If you’re pressed for time in the morning, a protein shake is the easiest way to get in 20+ grams of protein stat. Here are the 8 Best Protein Powders, including whey protein powder. 13. Soy Milk Of all the alternative milks, soy milk tends to be the highest in protein. One cup of soy milk can serve up an impressive 8 grams of protein, the same amount as a glass of cow’s milk. 14. Tempeh Not only is tempeh a source of gut-friendly probiotics, but it’s also packed with plant-based protein. We love experimenting with new options, like a tempeh breakfast hash or tempeh bacon. Not familiar with the ingredient? Check out our guide to tempeh here. 15. Chicken Sausage While we generally recommend reducing your intake of processed meats, sometimes a breakfast sausage craving comes on strong. When that happens, opt for a leaner and organic version, such as chicken sausage, and pair it with a fiber-rich side, such as sautéed or roasted root veggies, for a balanced breakfast. 16. Turkey Bacon If tempeh bacon isn’t for you, try turkey bacon (in moderation). Just make sure there are no added nitrates and nitrites. One 2-ounce serving can provide 17 grams of protein, per the Cleveland Clinic. 17. Smoked Salmon Smoked Salmon Toast is another stellar way to start the day with omega-3s. Just be sure to meet your a.m. water goals (think: one glass of H2O pre-coffee and one glass with breakfast) since smoked salmon is high in sodium. 18. Cottage Cheese Real talk: cottage cheese is underrated. It’s tasty, it’s versatile, and it’s a great source of protein. Just one 1/2-cup serving can provide about 12 grams. Go the savory route with a drizzle of olive oil, diced cucumbers and a couple crumbled pita chips on top, or keep it sweet with fresh fruit, cinnamon and a bit of raw honey. 19. Oats Oats on their own aren’t high in protein, but you can easily prep a batch of overnight oats or oatmeal with high-protein ingredients added to the mix, such as Greek yogurt, collagen peptides, or hemp seeds thrown in. Don’t miss these 3 Creative, Delicious Ways to Dress Up Overnight Oats using high-protein ingredients, such as chia seeds and macadamia nuts. 20. Protein Pancakes Classic pancakes

A Nutritionist’s Guide to Lentils

There’s a reason we’re in love with lentils. Packed with protein, fiber, antioxidants and key minerals, lentils are among the most underappreciated nutrition powerhouses. Intrigued? We’re breaking down the basics of lentils, including the different types, their health benefits, and how to cook them. Types of Lentils Lentils, which are part of the legume family along with beans and peas, come in various shapes and colors. Here’s a quickie rundown of the most popular types of lentils. Green Lentils Also known as “French lentils,” green lentils are among the most commonly consumed lentils in the U.S. One-quarter cup dry (which is about two-thirds cup cooked) provides 11 grams of protein along with 8 grams of fiber for 170 calories. You’ll also get 10% and 15% of your daily recommended intake of potassium and iron, respectively. Black Lentils Black, or beluga, lentils tend to be smaller in size than their green counterparts. But don’t let their miniature appearance fool you—just one-quarter cup of dry black lentils serves up an impressive 11 grams of plant-based protein and 5 grams of dietary fiber for 150 calories. Just like with green lentils, you’ll get 15% of your daily recommended amount of iron from this serving. Black lentils are slightly lower in potassium compared to their green and red cousins, offering 6% of one’s daily potassium needs per one-quarter cup uncooked. FYI: Both black and green lentils tend to come whole (with their outermost layer, called the husk, intact), so they keep their shape even after cooking. Split lentils, on the other hand, tend to cook and break down quicker, making them a great choice for soups and stews. We’re all about tossing cooked beluga lentils into salads or sauteing them with caramelized onions and warming spices like cumin for a nourishing dinner side. Red Lentils If protein is your priority, opt for red lentils. The same one-quarter cup serving (dry) provides an impressive 14 grams of protein (more than you’ll get from two eggs!) and 180 calories. Fiber-wise, expect to get a solid 7 grams, plus that same 10% and 15% of your daily potassium and iron needs, respectively. Brown Lentils Brown lentils clock in similar to their peers from a nutrition standpoint. One-quarter cup (dry) delivers 11 grams of protein, 9 grams of dietary fiber, and the same amount of potassium and iron for 180 calories. Health Benefits of Lentils Clearly, lentils are a no-brainer for those seeking to up their plant protein consumption (which should really be all of us). Unlike animal proteins that deliver saturated fat—the type of fat that can raise our bad LDL cholesterol—plant-based proteins like lentils are free of saturated fat. Friendly reminder: we’re all for fats, but the type of fats we consume is key. Limiting our intake of animal proteins packed with saturated fat (think: bacon) and replacing them with plant-based alternatives like lentils is never a bad idea. Lentils are packed with dietary fiber, which is critical for stabilizing blood sugar levels as well as—you guessed it—helping to lower bad LDL cholesterol levels. Of course, fiber also supports digestion, so it can help keep us regular. Also amazing: lentils contain a type of non-digestible carbohydrate called resistant starch that acts as a prebiotic, meaning it helps maintain a healthy gut microbiome. We recommend sticking with about one-half cup cooked lentils as a serving; eating a large quantity at once may bring on gas and bloating in sensitive individuals. Lentils also provide key vitamins and minerals like folate, iron, potassium, and manganese. Folate (AKA vitamin B9) is critical for red blood cell function and heart disease prevention, while potassium helps maintain healthy blood pressure levels. Wondering which type of lentils are the healthiest? Don’t stress. Since each variety serves up a similar nutritional profile, we recommend simply choosing your favorite. You’ll get a hit of plant-based protein, gut-friendly fiber, and key nutrients regardless of the type you choose to cook up. How to Cook Lentils Unlike dried beans that require soaking, lentils can be cooked in 20 minutes start to finish. Yes, please! For a large batch of lentils, combine 1 cup of dried lentils with 3 cups of water in a large pot. Bring the water to a boil, then reduce the heat to a simmer and cover the pot until the lentils are soft. Whole green, black or brown lentils can take 20 to 30 minutes to become tender, while split red or orange lentils may be ready in just 10 to 15 minutes. Looking for more tasty ways to enjoy lentils? We’re obsessed with this Grilled Cod Over Lentil Currant Salad! (Image: Shutterstock)

Why Cashews May Be Your New Go-To Nut

Whether you’re a health junkie, a nutrition coach helping others, or you’re simply looking to add to your healthy-snack repertoire, we think it’s safe to say that including nuts like almonds, walnuts, and pecans is great thinking. Nuts are as full of health benefits as they are delicious, and their crunch and versatility are next-level. But what about cashews? Those c-shaped, golden wonders that sometimes get a bad rap because the commercially packaged varieties contain added unhealthy refined oils and usually way too much salt. We say you should give them a try! (In their healthy form, of course.) Health Benefits of Cashews Like almonds, cashews boast an impressive list of nutrients. In fact, just an ounce of cashews supply you with: Protein (5 grams) Fiber (1 gram) Copper (67% of Daily Value) Magnesium (20% of DV) Manganese (20% of DV) Zinc (15% of DV) Phosphorus (13% of DV) Iron (11% of DV) Selenium (10% of DV) Thiamine (10% of DV) Vitamin K (8% of DV) Vitamin B6 (7% of DV) Cashews are low in sugar, rich in heart-healthy fats and plant protein, and they also contain antioxidants. Big win! So what does all this mean? Cashews may help regulate or enhance: Heart health Brain health Bone health Blood sugar levels Energy production Healthy weight management Strong immunity Cash in on Cashews Since cashews are delicious, they’re easy to add to most eating plans. And you don’t need large servings to make a big impact—just an ounce gives you all the nutrients listed above. Raw or Roasted? While there are far fewer studies on cashews than, say, almonds, prevailing research suggests that the roasting process may increase the cashew’s antioxidant profile.  To make sure you’re not getting the extra oils and salt that can come along with packaged varieties, roast the cashews yourself at home.  How To Roast Cashews Place cashews in a single layer on a baking tray and roast in the oven at 350°F until golden (about 10 minutes). Be sure to mix the nuts every 3-5 minutes so they don’t burn.  You may also toss cashews into a skillet over medium heat for 3–5 minutes. To Soak or Not to Soak? Cashews contain phytates, which may make absorbing their vitamins and minerals more challenging for the body. Soaking the nuts overnight reduces their phytate content and may even make cashews easier to digest.  It’s Go-Time! Here are Some Cashew Recipes To Try Today Now that we’ve got you convinced that adding cashews to your meal plan is a winning strategy (assuming you’re not allergic to tree nuts, which cashews are considered), here are some recipe ideas to get you started. Stir-fries Cashew toast like this delicious Kiwifruit version Iced drinks like this Iced Yerba Mate Cashew Latte Protein balls or energy bites made with cashew butter Cashew cheesecake You can also use cashews for: Soup, salad, yogurt, or oatmeal toppers Dipping sauces Venus Williams’s spicy cashew cream, which is a kicked-up, dairy-free version of sour cream Image: Shutterstock

8 Best Protein Powders

We love a smoothie. It’s a quick way to add more fruits and veggies (aka nutrients!) to your day. In addition to your go-to greens and berries, adding a scoop of protein powder to your favorite flavor combination can be the extra boost you need to help with muscle repair post-workout, curb cravings and keep you satisfied longer.  There are hundreds of brands and different types of protein powder on the shelves. There’s soy, pea, brown rice, whey and even hemp. With so many options, it’s hard to know which one is the right one for you? Amirite?  There are a few things to keep in mind when purchasing protein powder. You’ll want to avoid powders made with low-quality protein and a laundry list of unhealthy additives. Instead, look for a short ingredient list that is free from unhealthy artificial sweeteners and additives. In order to get the most out of your protein powder, you’ll also want to make sure it contains all nine essential amino acids your body needs to make protein.  We’ve rounded up seven protein powders that pass the test when it comes to simple, clean ingredients, and quality protein. Whether you want animal protein, something plant-based, or dairy-free, there’s a nutritious and tasty option you’ll feel good about scooping.  Life’s Abundance Chocolate Plant Protein Powder There’s no need to mask the flavor of your protein powder when you have this super delicious chocolate option. Created by Nutritious Life’s very own Keri Glassman, you can be confident you’re getting nutrient-rich, plant-based protein in every scoop. Enjoy the chocolate protein powder in this antioxidant-rich Chocolate Cherry Smoothie. Chocolate not your thing? Don’t worry, Keri’s vanilla version is just as tasty.  Less Naked Whey Vanilla Protein Powder Whey protein is a popular choice when it comes to protein powders, and for good reason. This milk protein is loaded with branched-chain amino acids (BCAAs) that are quickly absorbed and ideal for building muscle post-workout. Unlike some whey proteins, this one is made with only three ingredients including 100% grass-fed, pure whey protein, vanilla, and organic coconut sugar. Try adding this powder to our gut-friendly Raspberry Oat Smoothie for a satiating protein boost.  Tera’s Organic Pure Bourbon Vanilla Whey Protein Try this whey protein if you want a powder that’s both effective and delicious. Organic and ethically-sourced from small family farms in Wisconsin, you can be confident you’re getting quality, clean protein in every scoop. Add Tera’s Whey Protein Powder to this antioxidant-packed Banana Spinach Turmeric Smoothie for an extra dose of tasty protein. Sunwarrior Warrior Blend Mocha Protein Powder Plant-based? No problem. Organic, fermented pea protein, goji berry, and hemp protein combine to provide a full amino-acid profile and muscle-building BCAAs without any need for animal protein. Use this satiating protein powder with our Frozen Hot Chocolate Smoothie for a decadent post-workout treat. Garden of Life Raw Organic Vanilla Protein Powder This protein powder is the overachiever of the group. You’ll find not one or two, but 13 plant protein sources listed on this 100% vegan and organic ingredient list. On top of the 22 grams of protein, you’ll also get probiotics and the fat-soluble vitamins A, D, E and K. Start your day off right by enjoying this powder in our creamy, nutritious Avocado Banana Smoothie.  MRM Nutrition Egg White Vanilla Protein Powder Is there anything eggs can’t do? This quality protein can be scrambled, baked, boiled, and now added to your daily smoothie, too. Egg whites are flavored with vanilla and sweetened with stevia and monk fruit to create a tasty protein powder that’s ideal for anyone avoiding dairy and also looking for animal protein. Stay fueled all day long by adding it to this Strawberry Veggie Smoothie. Isopure Zero Carb Unflavored Protein Powder If you’re looking for all-day protein, then this whey protein powder is for you. Thanks to its undetectable flavor, you can add this protein powder to smoothies, baked goods, soups and sauces. Enjoy 25 grams of pure protein without any added sweeteners, flavors or colors. We think this protein powder will blend seamlessly into our delicious Gut Health Smoothie.  Ascent Micellar Chocolate Peanut Butter Casein Powder Recover and build muscle while you sleep with this delicious casein protein powder flavored with chocolate and peanut butter from Ascent. Unlike whey (the other milk protein), casein is more slowly digested and provides a sustained release of amino acids that’s ideal for before bedtime. Made with simple ingredients, you’ll get 25 grams of protein and muscle-building BCAAs in every scoop. Take this Chocolate Post-Workout Smoothie to the next level with Ascent’s Native Fuel Micellar Casein Powder.   

The Best Vegan Protein Bars

Running between meetings, traveling, venturing on a long bike ride — there are times when you just need a quick and convenient bite to satisfy your hunger and fuel your day. With so many snack options on the shelves, it’s hard to choose. We love a protein bar in a pinch and we found the top five vegan protein bars on the shelves for you to try today. Of course whole foods are always your best bet, but quality protein bars can provide the nourishment you need when you’re in a pinch. While grocery store shelves are filled with endless rows of options — and most come with unwanted sugar, artificial sweeteners and additives. For those looking for plant-based options, finding quality bars can be even more difficult so we’ve made it easier for you. We’ve rounded up the top five, all free from artificial colors, sweeteners, and fillers. Made with as many simple and whole food ingredients as possible, each option has at least 10 grams of plant-based protein and no more than 10 grams of sugar. Plus, there are gluten-free and paleo friendly options, too.  Grab one of these vegan protein bars next time you’re looking for a quick clean fuel that will satisfy your body and your taste buds. 5 Best Vegan Protein Bars REDD Plant Based Protein Bar REDD Plant Based Protein Bars combine hemp, pea, and pumpkin seeds to provide 10 grams of plant-based protein in every REDD protein bar. Naturally sweetened with dates and monk fruit extract, you won’t find more than 5 grams of sugar in these bars. While the ingredient list is a little bit longer than we’d like, REDD bars have added probiotics and prebiotics (aka fiber that feeds the probiotics) to support a healthy gut and adaptogens for an extra heath boost. REDD Plant Based Protein Bar, $22.50 for a pack of 8 Truwomen Plant Fueled Bars Craving something sweet but need fuel that will actually last? Then you need to try Truwomen Plant Fueled Bars’ fun dessert-inspired protein bar flavors like “Oh Oh Cookie Dough” and “Daydreaming About Donuts.” Brown rice protein and nuts pack in about 12 grams of protein per bar. Cassava flour made from the yuca root vegetable provides soft, chewy texture without grains or gluten. Bonus: Truwomen is run by women for women (but men and kids will enjoy these too!) Truwomen Plant Fueled Bars, $29.99 for a pack of 12 Aloha Organic Protein Bar Aloha uses simple ingredients to create an ideal balance of protein, fiber, and fat to keep you full and satisfied. Pumpkin and brown rice protein, nuts, and seeds are combined to provide about 14 grams of protein per bar. Added tapioca fiber means you get almost 13 grams of filling fiber, too. With each of their protein bars providing about 240 calories, you should think of this option as a mini meal rather than a snack. Aloha Organic Protein Bar, $22.16 for a pack of 12 Good! Snacks Protein Bar A protein bar that tastes good and is good for you. Good! Snacks Protein Bars‘ blend of fava bean and brown rice provides 15 grams of plant-based protein in crave worthy flavors like cookie, chocolate peanut butter, birthday, and blueberry. With about 10 grams of sugar per bar, this one is a slightly sweet option, but its soft texture and creamy coating will definitely satisfy. Good! Snacks Protein Bar,  $19.99 for a pack of 12 Nuzest Clean Lean Protein Bar Pea protein plus a variety of nutrient dense nuts and seeds like almonds, cashews, sunflower seeds, pumpkin seeds, and chia seeds provide 14 grams of protein in every Clean Lean Protein Bar. With an ideal balance of protein, fats, and carbohydrates, you’ll get the fuel you need to feel your best and take on the day. Nuzest Clean Lean Protein Bar, $39.99 for a pack of 12

20 Protein Smoothie Recipes for Fuel Any Time of Day

It’s no secret that we love smoothies here at Nutritious Life. They’re a quick and easy way to pack in tons of nutrients, are perfect for making ahead or taking on-the-go, and come in an endless variety of delicious flavor combos. But without a balance of carbs, healthy fats, and protein, smoothies can easily become sugar bombs that spike your blood sugar and make you feel sluggish. This also means that the hunger pangs will usually creep back in fast – not long after you’ve finished your last sip. Adding protein is the way to avoid the dreaded smoothie fail. It will slow the absorption of sugar and increase satiety so you’ll stay satisfied and fueled long after you’ve drunk up that smoothie.  If you need some protein smoothie inspiration, check out these protein-packed and crave-worthy recipes below. RELATED: 40 High-Protein Snacks to Power Your Busy Day 20 Healthy Protein Smoothie Recipes Chocolate Banana Almond Butter Smoothie Our friend and founder of Weelicious knows a thing or two about making nourishing and super delicious smoothies. Her Chocolate Banana Almond Butter Smoothie is loaded with healthy ingredients like chlorella, a green alga rich in vitamins, minerals, antioxidants and omega 3 fatty acids. Chocolate protein powder, almond butter, and collagen peptides deliver tons of protein to fuel you all morning long. Strawberry Veggie Smoothie If you aren’t already adding veggies to your smoothies, then now is the time to start. Mild veggies like cauliflower and zucchini add lots of nutrients without adding many calories or a too-veggie flavor. Nut butter and vanilla protein powder add protein for long-lasting fuel. Chocolate Protein Shake When you combine hemp seeds, chia seeds, and peanut butter, you get 23 grams of plant-based protein. Add some banana, cacao powder, and dates for a smoothie that’s healthy enough for breakfast but tasty enough to be dessert. Chocolate Post-Workout Smoothie Treat yourself after a sweat sesh to a chocolate smoothie. Thanks to the chocolate milk, chocolate protein powder, and peanut butter, this delicious smoothie is not short of muscle-building protein. Antioxidant-rich blueberries provide an extra nutritious boost. Raspberry Oat Smoothie Enjoy the flavor of chocolate-covered raspberries with the nutrition of a healthy smoothie. Oats and gut-friendly kefir combine to create a protein-packed smoothie that will keep you full all the way to lunchtime. RELATED: 20 High-Protein Lunch Ideas to Avoid the Afternoon Slump Broccoli Rabe Morning Power Smoothie Switch up your greens and try adding lesser-known broccoli rabe to your smoothies. This nutrient dense green is loaded with vitamins A, C, and K and important minerals like calcium, folate, and iron. Blend broccoli rabe with dates and banana for sweet flavor and hemp seeds, almond butter and oats for serious plant-based protein.  Cinnamon Sweet Potato Smoothie With just a few simple ingredients you probably already have in your kitchen, you can whip up this delicious sweet potato pie-inspired smoothie from Ambitious Kitchen. But unlike the dessert, this smoothie delivers 18 grams of protein thanks to Greek yogurt and almond butter. Banana and sweet potato add sweet flavor, which is perfectly complemented by warming spices like cinnamon, nutmeg, and cloves. Vegan Energy Boosting Smoothie Give your body the long-lasting fuel it needs with this nourishing plant-based smoothie from The Foodie Dietitian. You’ll find an energizing balance of protein, carbs, and fat thanks to protein-rich tofu, walnuts, and hemp seeds, creamy avocado, and antioxidant-packed fresh fruit. Butternut Squash Smoothie Don’t reserve your favorite cold-weather veggie just for soups and side dishes. Add butternut squash to your smoothies for a healthy dose of nutrients like vitamins A, C, and K and combine with cozy spices like cinnamon. Vanilla protein powder turns this smoothie into a balanced, filling meal. Paradise Smoothie Pretend you’re sitting poolside with this tropical-inspired smoothie. Peach, strawberries, and pomegranate juice bring antioxidants and fiber, avocado provides creamy satisfying fats, and Greek yogurt and vanilla protein powder deliver tons of protein. Avocado Banana Smoothie What do you get when you combine avocado, banana, and peanut butter in a smoothie? An ultra-creamy and crave-worthy breakfast or snack that you’ll be making on repeat. Spinach adds an extra dose of nutrients, while vanilla protein powder and nut butter provide satiating protein. Banana Milkshake Smoothie With just four simple ingredients, this PopSugar smoothie manages to deliver 20 grams of protein, 14 grams of fiber, and 6 grams of healthy fats. The secret to such a nourishing smoothie? Cannellini beans. This mild white bean is loaded with protein and fiber and creates thick creamy texture. Soymilk provides even more protein, banana adds sweetness, and ground flax seed brings heart-healthy omega 3 fatty acids.  Apple Spice Smoothie No need to sneak a slice of apple pie for breakfast when you can have this smoothie instead. Greek yogurt and vanilla protein powder provide tons of satiating protein while apple and antioxidant-rich spices like cinnamon, cardamom and nutmeg deliver all the cozy flavors of your favorite apple dessert. Low Sugar Berry Green Smoothie With a balance of fiber, healthy fats, and protein, this smoothie will keep you energized all morning long. Antioxidant-rich blueberries and strawberries add subtle sweetness, creamy avocado and almond butter provide healthy fats, and vanilla protein powder keeps you fueled for the day. Green Monster Smoothie If you like Greek yogurt in your smoothies, then you would probably enjoy swapping in cottage cheese for more protein and milder flavor like this Pinch of Yum Green Monster smoothie. Blend cottage cheese with spinach, banana, milk, and ground flaxseed for a simple protein-packed smoothie. Gingersnap Green Smoothie This Self Magazine smoothie might be dessert-inspired, but it’s loaded with nourishing healthy ingredients. Greek yogurt, almond butter, and oats combine to provide an impressive 23 grams of whole-food protein. Fresh digestion-soothing ginger adds delicious flavor and powerful anti-inflammatory and antioxidant effects. Frozen Hot Chocolate Smoothie Enjoy the flavor of hot chocolate but without the sugar crash. Thanks to chocolate protein powder and peanut butter, this smoothie is packed with protein to give you the post-workout energy you