Making a protein shake (and above all knowing how to make it without resorting to protein powders or other preparations) can be a very effective way to lose weight: singer Jennifer Lopez drinks one for breakfast and one for dinner when she wants to lose weight quickly, but in general, the protein shake can be an excellent substitute for an occasional meal, as well as a light meal but perfect for those who need to train and don’t want to get too heavy. What I propose today is a natural “Whole Food” and vegan protein shake , that is with fresh and wholemeal ingredients, taken from The Hearty Soul website, and without animal proteins. It is perfect as a meal replacement, having around 377 calories and 12 grams of protein, 47 of carbohydrates and 20 of fat. And especially it works for lunch or dinner. The other meal can be wholemeal cereals and legumes if we follow a vegan diet, otherwise traditional protein, meat or fish with a side of mixed vegetables and a couple of slices of wholemeal bread.

THE NATURAL AND VEGAN PROTEIN SMOOTH
For 3 servings
A cup of blueberries (frozen, 300g is better)
2 tablespoons of almond butter or 10 almonds
2 tablespoons of pumpkin seeds
2 tablespoons of chia seeds
2 tablespoons of hemp seeds
4 walnuts and 3 Brazilian walnuts or 7 walnuts
1 large ripe banana (about 150 g)
1 tablespoon of coconut or flaxseed oil
a cup of water (300 ml)
2/3 cup of organic almond milk (200 ml) without sugar Blend all the ingredients. The smoothie can be stored in the fridge for 2-3 days.