Updated 10/15/23. A lot of people have asked me about the homemade smoothie protein and health shake I make. I've mentioned this smoothie shake in the past in the comments of various reviews I’ve written, but I thought it would be a good idea to have a dedicated post where people could easily find it if they were looking for a smoothie recipe that’s healthy and easy to make. Also, see my Breville Juicer review.
My Smoothie Recipe
I often mix the following ingredients, in order, to make the smoothie:
- 1 orange – peeled of course 😉
- Red grapes (a handful is usually fine)
- 1 scoop frozen blueberries (I use a protein powder scoop)
- 2 frozen strawberries (depending on size)
- Frozen spinach
- Frozen lima beans or broccoli
- Pumpkin seeds or ground flaxseeds
- 1 scoop of chocolate protein powder
- Open 1-2 green tea bags. Toss contents into the blender
- Turmeric powder (I prefer turmeric over than curcumin)
- Few shakes of black pepper (it increases turmeric absorption)
- Add water and blend
That’s it!
Smoothie Ad-Ons
Want to add more nutrition to your smoothie? Here are some other things I've used:
- Frozen broccoli florettes
- Frozen peas/carrots
- 1 scoop Quaker oatmeal (this thickens the smoothie)
Add as many of these as you like.
Things to Remember
- Nuts and seeds can add calories to the smoothie so use them sparingly. A little bit goes a long way.
- You don't need much turmeric. If using the spice, I give it a couple of shakes
- Have fun. mix and match what you think will taste good for you. 🙂
It takes me under 5 minutes to make this smoothie so it can be used for breakfast or whenever meal you like. This fills me up and doesn't make me feel hungry for several hours.
The picture on the right is what it will look like when you're finished.
What's The Best Protein?
- I like to use chocolate protein powder. I prefer the chocolate flavor.
- BodyTech Protein is what I usually use. There are other flavors too.
- I like brands that are combinations of whey and casein protein. Whey protein alone might make the smoothie look foamy. Adding casein protein stops this from happening.
- When shopping for protein powder, look for brands with about 100 calories per scoop and 20-25 grams of protein per scoop.
Mixing Smoothies
To mix smoothies, I'm a fan of the Vitamix, but any blender will work.
Don’t be afraid to experiment to find what you like. Use my recipe as a guide and feel free to change what you use to suit your tastes.
I love smoothies, but I am worried I use too much fruit and end up with too much sugar in my system. I shamefully do not add veggies or protein, simply fruits and plain yogurt and oatmeal, etc. I have never known which veggies to add without ruining the taste, and I do not work out enough to justify adding so much protein. I do not want my efforts to be in vain, any advice?
Hailey, I think you can add almost any veggie to your smoothie except tomatoes and kale. Ive found they overpower the taste of the fruit. start with a couple of baby carrots and see how that tastes. Then, try tossing in a a frozen broccoli Florette and see if that works. Have some fun with it 🙂 Dont worry about the protein. the fact you are doing smoothies is a great thing already 🙂
Thanks for posting this recipe. I plan on trying it as soon as possible. I read your reviews of the Shakeology and Body By Vi shakes, and I must say, I am impressed. I generally tend to be skeptical of weight loss products, so I never buy into the hype. Your recipe seems pretty straightforward though, and I like the fact that you make it homemade. I personally believe that going “natural” is the best way.
Stacey, thanks for the feedback. I hope you like my recipe and I agree with going natural too 🙂
Are you a sponsor for Dymatize? Thanks
Marsha, no I’m not. They do not pay me. No supplement company pays me. In fact, Ive never reviewed any of their products here and only mentioned it after I was asked. Taste is a BIG factor when it comes to these sort of things so if you have another brand that you like, by all means stick with it.
Your site pretty much confirms what I think we all know deep down but don’t want to believe. Weight loss is hard work and there is no quick fix. While reading your review on raspberry ketones, which I had never even heard of, I kept thinking “Why not just eat the raspberries?” And sure enough that’s what you stated yourself. This shake you make sounds pretty good. I think I’m going to give it a try in the near future but with a different protein powder. That one seems pretty expensive.
Hi Joe- your reviews are great- thank you… I would like to use your recipe for a smoothie to get started… One question though- how many calories do your smoothies typically have if we follow your recipe? Also- would you advise if someone were have a smoothie for breakfast and lunch eating small/healthy snacks in between meals as well? Thanks for all of your thoughts and advice!!
Michaela, it depends on what you put it in. If you use 1 scoop of dymatize protein, thats about 117 calories. 1 orange is about100 calories, if you add a few strawberries and blueberries, Ill say thats about 100 calories. So roughly, its about 300 calories. if you add a scoop of oatmeal that will add about another 75 calories. So my smoothie has more calories than in stuff like shakeology or right size smoothies, it will have more volume, which should fill you up longer and since its mostly made with real food, I think its heather.
Hi Joe, I am wondering if adding yogurt to a smoothie is a good idea or not? I am not a big dairy person so I’ve been doing that with the Visalus shakes. I am not sure if they are working or not for weight loss (I’ve been exercising too – finally), but I never used to eat breakfast so I find them good for that. They are pricey here (Canada) – $60+ per bag ($120.00/mth) and I think that going with protein powder may work just as well. Thanks for all the info you post, has been very informative! 🙂
Karla, you could if you like. it all boils down to taste – and calories (if your aiming for weight loss). greek yogurt tends to have more protein per serving and several people say they like that. Give it a shot and see how you like it 🙂
Where can I find the protein powder used in your smoothie recipe?
Hi Elise, Dymatize elite chocolate protein powder is at Vitamin Shoppe and probably at GNC too. Here is a link to it on Amazon
http://supplementclarity.com/Dymatize-protein
Hi again, what do you think about the protein powders you can get at Trader Joes or Walmart? Thanks!
Eva, Ive never heard anything bad about them. Just look at the calories and serving size as well as how much protein you get per serving. that’s what I do. Also look at the amount of sodium as well. When reading a food label remember in the “% DV” column, if you see 20% or more, that means “high” and anything that has 5% or less is “low”. Ideally look for for 5% or less next to sodium.
I have just a few questions. I currently just purchased Insanity and I take the 1 db overdrives for extra energy and to help with cravings. I drink so much water it isn’t funny. Do you have any advice on what I should eat or drink to help me see the results more?
Jacob, you will have to watch your calories if you are looking to get ripped. that said I suggest some protein/carbs after exercise. I’d say no more than 25 grams of protein in the mixture as this might be “optimal” for protein synthesis according to some research. Also look at the color of your urine. it should have a somewhat clear appearance and not yellow. Insanity is a very difficult workout program. Any hard exercise program runs a risk for a condition called rhabdomyolysis. see my post on this for more information (and read the comments too) http://www.joe-cannon.com/rhabdomyolysis-personal-trainers-exercise-review-symptoms-negatives-eccentric-fitness-bootcamp/
Joe
I really appreciate all your honest reviews about these overpriced weight loss shakes that are flooding the market and my mind lately. I always thought it was weird how Shakeology and ViSalus Have very little protein compared to something you can get in bulk a costco for less with more like 25 grams as opposed to 9-12. I have been determined to move that number on the scale for a while and I’m just doing DVDS at home and eating less. The Visalus people won’t let me be even though I feel I can lose weight just fine without their product! Kinda annoying I must admit.
Rebecca, thanks for writing and I understand how you feel. Sometimes there is a lot of pressure put on people when it comes to weight loss products.
I know you said it was ok to modify the shake to our liking. For cost effectiveness, is it ok to substitute clementines for oranges?
Vinnie, yes absolutely. I’ve used clementines and they taste great in the smoothie!
Hi Joe,
I have just discovered your website and I am so pleased to have found somewhere sensible and unbiased to get some information! I make smoothies for my kids pretty much every day, but haven’t ever bought protein powder. Do you think it is acceptable to give to young children (5 and 2) or should I just leave it out. Thank you!
Thanks Sayre I’m glad you found me too! I don’t think your 2 and 5 year old kids need protein powder. I’m sure your smoothies already have some protein in them (milk, yogurt etc). They will be fine. just keep doing what you have been doing 🙂
Joe,
Thanks for the info with your smoothie!
My only question is if I should add some type of fiber, flaxseed, or other supplement to the shake for “regularity”, as too much fruit can do that to me. Too much watermelon is killer for me.
Thanks again for your insight!
Hi Rafael, the smoothie I make already has a lot of fiber so regularity should not be a problem, but you can add some more if you like. That’s the good thing about smoothies, you can tweak them to fit your needs. Give it a try and let me know what you think 🙂
I make one with fresh greens in the Vitamix, ice, and ice water, carrots, and fruit. Sometimes I add almond milk but I don’t usually make this with protein, but sometimes I’ll use soy milk instead or half and half. Most of the time I use kale but it’s important to make sure to balance it with a sweet fruit like cantaloupe or banana. If it’s bitter, adding some stevia does the trick.
If I use protein powder, it’s either Whole Foods vanilla whey protein or Jay Robb vanilla egg white or whey protein. Both of these brands are sweetened with stevia and BGH free.
Yum! Looks good. I’d love to read a review of Pure Green Protein if you’ve done one of those. I keep eyeing it at Trader Joe’s, but haven’t wanted to commit to a huge tub of it!
Thanks Caren! Ill take a look at Pure Green Protein next time at Trader Joes. If its too expensive I may grab some and sample it. Thanks for the heads up 🙂
Hi Joe,
I love, love, love smoothies and I can’t believe I never thought of adding protein powder. Often, I run out of “steam,” during the day and know that I need some protein. I’ll have to try this. I can get my fruits, my veggies and now a bang of protein in my favorite drink. Thanks!
HI Debra,
yes I’m a big fan of smoothies also. Try Dymatize Chocolate. that’s what I use. I like your website – nice to put a face to the voice 🙂
Hey Joe,
As said in my comment under the Right Size tab, your shake is terrific but I did not try the original recipe, added cherries instead of strawberries and black instead of blueberries. It was wonderful and filled me up.
I work at a hospital and do 12.5 hour days not including wake up and calm down and drive time normal total time is 17 -18 hour days at least it is only 3 -4 days a week. I believe I can easily take a pre-made shake from home to work and it will help me achieve my weight loss goals without craving so much. Thanks.
I am also going to start walking more not just the 20,000 + steps I do normally at work (they don’t count because it is start-stop kind of walking). I do have trouble with cravings and finding good food recipes that can be made for one person so I am not eating t same thing for days on end. I will keep checking out your website and may God Bless you for all you do for us without asking anything in return..
Thanks Renee, that means a lot 🙂
when you are in your car, can you plug in an ipod or mp3 player? I tunes, Audible.com have many health and fitness audiobooks that might help you stay motivated. I tunes also has podcasts on many topics that are totally free. I’m always listening to my i pod when I’m driving. I also have XM Radio and frequently listen to Doctor Radio and “ReachMD” when I’m driving so I can keep learning. I’m a geek in real life too 😉
For a 45 male not trying to gain weight, do you recommend regular protein, whey protein or some other? Dymatize has several options.
RC, I think all protein is basally the same. If you are not working out the RDA for protein is 0.4 grams per pound. If you are working out the recommended protein intake is usually said to be between 0.6- 0.9 grams per pound. I personally use Dymatize chocolate (rich chocolate it says on the label).
weight gain is really more about total calories eaten in a day than protein so keep and eye on that also and you will be ok
Hello Joe,
I read your smoothie recipe, and the picture of it… well it could be Romulan ale its so purple. lol I have been making my own smoothies as well. Since I am not a big veggie eater and never liked the taste of vegetables, i find that blending them is an easier way to get them into my system, so your babie carrots and other nutritious veggies happen to be a great idea. I prefer a vanilla or strawberry protein powder. Someday soon, I hope to make your Romulan smoothie.
Thanks for the tips.
Tim
Tim, As a fellow Trekkie you know that Romulan Ale is illegal according to the United Federation of Planets 😉
Fortunately for me the Federation does not ban the sale of my smoothie. 🙂