Vanilla Berry Protein Smoothie

Milk: A low-fat milk is recommended. This will contain adequate amounts of protein, calcium and vitamin D.

Substitutes: Oat milk or soy milk is preferred if using a plant-based option (more protein), but you can use an almond/coconut milk for lower carbs and sugar. A skim milk can also be used.

Serving size - 1 cup 1% milk

Berries:  Frozen blueberries and raspberries are a great way to improve flavor as well as increase fiber, vitamins, minerals, and antioxidant levels. 

Substitutes: Blackberries, strawberries

Serving size - 1 cup

Greek Yogurt:  Greek yogurt is a great way to boost the protein and keep carbs and fat low. Pick your favorite flavor and add it. 

Serving size - 1 container (5.3 oz)

Powdered Peanut Butter: Use this to get that same peanut butter taste with less calories, less fat and more protein per serving than regular peanut butter.

Serving size - 2 tbsp

Nuts/Seeds: We recommend adding chia seeds as a way to increase protein and fiber content of the meal. 

Substitutes: Walnuts (high in omega-3), pecans, sunflower seeds, flaxseeds (high in omega-3). 

Serving size - 2 tbsp chia seeds

Protein Powders: Choose a vanilla protein powder for this recipe. Try to get one that has 20-30g protein per serving and is low in carbohydrates/added sugars. 

Serving size - 1 scoop

Calories: 585  

Macronutrients: 66g protein, 39g net carbs, 14g fat

Fiber: 14.8g 

Sodium: 496mg

Directions

1. Add liquids first:

   Add 1 cup of the liquid base to a blender. Starting with the liquid helps everything blend smoothly.

2. Layer in the protein base:

   Add the Greek yogurt, protein powder, and powdered peanut butter. This keeps powders from sticking to the sides.

3. Add fruits and fiber:

   Toss in 1 cup frozen berries and 2 tbsp chia seeds (or your chosen nuts/seeds).

4. Blend until smooth:

   Blend on high for 30–60 seconds, or until the texture is thick and creamy with no visible chunks.

5. Adjust consistency if needed:

   If the smoothie is too thick, add a splash of milk and blend again.If it’s too thin, add a few ice cubes or extra frozen berries.

6. Serve immediately:

   Pour into a glass and enjoy as a high-protein breakfast, post-workout shake, or meal replacement.

Power Nutrients of this Meal:

Protein: The building blocks of our bodies. Protein also has the ability to satiate you longer as well, making it important to get adequate amounts of protein at each meal. Protein is also important for muscle building and muscle retention, especially while in a calorie deficit. 

Omega-3 Fats: These fats are very important for our body because they perform many important functions. These fats can lower your triglyceride levels, increase HDL cholesterol levels, reduce inflammation, and help lower your blood pressure.