How to Make a Protein Smoothie

I’ve always loved making my own smoothies, but it took me awhile to get the proportions right for the volume, taste, consistency, and nutrition stats that I wanted. Finally I hit upon the perfect ratio for a smoothie that is GIANT, creamy, delicious, and full of protein for only 250-350 calories. It takes less than 5 minutes to make and clean up, and I start my day off with one of these every single morning!


  • Vanilla Whey Protein Powder – this is absolutely crucial because it’s what gets the smoothie to “smooth” and blend correctly! Pretty much any kind will work–just look for one without too many added sugars (no reason for carbs to be over 5g). I like Met-Rx Protein Plus Vanilla (100 cal/23g protein/2g carb/0g fat per scoop) as well as Target’s Market Pantry brand of Vanilla Whey Powder (140 cal/26g protein/4g carb/2g fat per scoop).
  • 1/2 – 1 banana – more banana = creamier smoothie! You can freeze it too, it’s up to you (just peel it first!)
  • 1 – 1.5 cups frozen fruit – mango, pineapple, peaches, strawberries, blueberries, raspberries, blackberries, cherries, papaya, kiwi are all good options, but almost any kind should work! Mangos are particularly good for creaminess, berries are good for texture. Trader Joe’s has cheap frozen fruit or you can buy it in bulk at Costco, BJs, or Target. Or make your own by freezing fresh fruit. 
  • 1 cup water (or another liquid)– occasionally I’ll use unsweetened almond milk, and I’m sure soymilk, regular milk, etc would work as well. But water works just fine!

STEP ONE: Blend water, whey powder, and banana until liquid. (I normally use one scoop of powder but you can use 1.5 or 2 for additional protein.)

STEP TWO: Add ice and blend until thick and grainy (as ice much as needed)

STEP THREE: Add frozen fruit and blend until smooth and creamy–you’ll know it’s done when you see a little whirlpool in the center.

Now pour into glasses and enjoy! This makes a GIANT smoothie–about 32 oz, or 4 cups worth–and usually it’s thick enough to eat with a spoon!


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