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Protein

Getting enough protein in the morning is also essential for weight loss. Since protein takes longer to digest, it also takes more calories to burn, so you'll shed pounds faster. Consuming 15 to 25 percent of your total daily calories from protein each day is a healthy spot to aim for, which would be 60 to 100 grams. Willow and Stephanie say that the lower-mid end of that range is perfect for most people, so let's say 65 grams of protein each day, which would be about 10 to15 grams in the morning. While yogurt and milk are great options for protein-packed smoothie ingredients, check out the others below — some offer tons of filling fiber as well.

Ingredient Protein (g) Calories Fiber (g)
1 cup skim milk 8 90 0
1 cup unsweetened soymilk 7 80 2
1 cup Original Silk Almondmilk Protein + Fiber 5 90 5
3 ounces plain Greek yogurt 5.6 30 0
3 ounces vanilla soy yogurt 3.5 75 0.5
1/5 block soft tofu 6 60 0.5
1/2 cup cannellini beans 6 100 5
1 serving plant-based protein powder 17 90 3
1 tablespoon almond butter 3.5 95 2
1 tablespoon hemp seeds 3.3 57 1

This Vegan Vanilla Milkshake Smoothie offers 17.4 grams of protein.

Photo: Jenny Sugar

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