Your free pack
10 protein smoothies that do not taste like chalk.
Here they are, all ten. Five minutes each, 25 grams of protein or more each. Make one tomorrow morning and tell me which one you tried first.
The flavor rules
Build your own anytime
- Start with protein: a protein shake or scoop (20g+), plus Greek yogurt if you want it thicker.
- Add frozen fruit: it makes it thick without ice watering it down.
- Add a healthy fat: a spoon of peanut butter or a few nuts keeps you full till lunch.
- Liquid last: milk of your choice, just enough to get the blender moving.
The recipes
All ten
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1. Vanilla Almond Morning (~28g)
Vanilla protein shake, 1 cup almond milk, 1 banana, 1 tbsp almond butter, handful of ice. Blend till smooth. The non negotiable breakfast.
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2. Chocolate Peanut Butter Cup (~30g)
Chocolate protein shake, 1 banana, 1 tbsp peanut butter, 1 cup milk, ice. Tastes like dessert, hits like a meal.
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3. Strawberry Cheesecake (~27g)
Vanilla protein shake, 1 cup frozen strawberries, 1/2 cup Greek yogurt, 1 cup milk, drizzle of honey. The corner of the cheesecake you actually want.
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4. Blueberry Muffin (~26g)
Vanilla protein shake, 1 cup frozen blueberries, 1/4 cup oats, 1/2 cup Greek yogurt, 1 cup milk, dash of cinnamon.
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5. Tropical Glow (~25g)
Vanilla protein shake, 1 cup frozen pineapple and mango, 1/2 cup Greek yogurt, 1 cup coconut milk. Sunshine in a glass.
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6. Coffee Kickstart (~26g)
Vanilla protein shake, 1 cup cold brew coffee, 1 banana, 1 cup milk, ice. Your coffee and your protein in one glass.
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7. Green Machine (~25g)
Vanilla protein shake, big handful of spinach, 1 cup frozen mango, 1/2 cup Greek yogurt, 1 cup milk. You will not taste the green, I promise.
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8. PB Banana Oat (~29g)
Vanilla protein shake, 1 banana, 2 tbsp peanut butter, 1/4 cup oats, 1 cup milk, ice. The stick-to-your-ribs one.
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9. Chocolate Cherry (~27g)
Chocolate protein shake, 1 cup frozen cherries, 1/2 cup Greek yogurt, 1 cup milk. Black forest cake had a healthy baby.
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10. Salted Caramel Apple (~25g)
Vanilla or caramel protein shake, 1 chopped apple, 1/2 cup Greek yogurt, 1 cup milk, cinnamon, tiny pinch of salt. Fall in a glass.
Protein grams are estimates based on typical ingredients and vary by brand and portions.
Keep going
Breakfast is handled. Now the other 100 grams.
The protein cheat sheet is the full graze-on-purpose system. Free, like everything good here.