So how should you make a healthy, protein-packed smoothie? Start by using roughly one cup of fruit per smoothie. Then, you'll also want to measure out a single serving of high-fat additions like nut butters, chia seeds, and avocados, because these can easily make you consume more calories overall. Finally, try adding a handful of greens, such as kale or spinach, is a great way to boost antioxidant and fibre intake. As a bonus, they bulk up beverages to make you feel fuller for longer.

Made correctly, protein shakes can be a great start to your day, and the flavor possibilities are endless.

Peanut Butter Chocolate Protein Shake


  • 1 1/2 cups milk (cow's, almond, soy, or coconut)
  • 2 scoops chocolate protein powder
  • 1 scant tablespoon peanut butter / almond butter / cashew butter
  • 1/2 cup old-fashioned / rolled oats
  • 4 ice cubes


    • Other protein powders will work for this recipe, but you won't have the chocolate flavor. Try vanilla protein powder for a slightly nutty and sweet shake.
    • Quick-cooking oats will also work, just measure out slightly less. Note that old-fashioned / rolled oats are slightly healthier since they contain a little more fibre and protein per cup than instant oats.
    • You could also add a small frozen ripe banana to this recipe instead of the ice cubes. Just add a little more milk so the shake is not too thick. Bananas make a great shake thickener and are a nice natural sweetener too. Keep in mind that your protein powder might have quite a bit of sweetener already.

    Apple Pie Shake

    This shake tastes like apple pie in a glass. Most blenders will be able to handle pulverizing an apple, St. Pierre says. Leave the skin on for extra phytonutrients. You can reduce the calories by reducing the protein powder to 1 scoop.

    12 oz water, milk, or yogurt
    2 scoops vanilla flavored protein
    1 apple, core removed, and sliced into wedges
    1 cup of spinach
    2 tbsp of almonds
    ¼ cup of uncooked oats
    Ice as needed
    Cinnamon to taste

    535 calories, 58 g protein, 13 g fat, 46 g carbs, 9 g fibre (accounts for using water as the fluid instead of milk or yogurt)

    Strawberry Banana Shake

    12 oz water, milk, or yogurt
    2 scoops vanilla or strawberry flavored protein powder
    1 banana
    1 cup of frozen strawberries
    1 cup of spinach
    2 tbsp of ground flax - optional for extra fibre and heart-healthy omega-3 fats

    490 calories, 55 g protein, 9 g fat, 47 g carbs, 11 g fibre (accounts for using water as the fluid instead of milk or yogurt)

    Fresh Blueberry Smoothie

    Blend this:
    ½ cup unsweetened almond milk (or milk of your choice)
    1 scoop vanilla protein powder
    ½ cup frozen blueberries
    ½ tbsp natural unsalted almond butter
    water to blend (optional)
    232 calories, 6 g fat, 16 g carbs, 3 g fibre, 28 g protein

    Dark Chocolate Peppermint Protein Shake

    • 1 large banana, frozen
    • 23 large ice cubes
    • 1 cup non-dairy milk of choice
    • 1 scoop Chocolate Protein Powder
    • 2 tablespoons cocoa powder
    • Pinch of sea salt
    • 1/4 tsp pure peppermint extract
    • optional 1 tablespoon dark chocolate chips

    Calories: 296 gFat: 6g Carbohydrates: 49g Fibre: 11g Protein: 22g

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