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.
Hi,
I want to say thanx a million for this information. My family and I have all recently changed our way of living. No processed foods, exercise, eat pretty well. I am a mom of 2 (14 & 11). I’m 6’0 and I weighed 215 sometimes 220. I am now 178. I did this through daily jogging, commuting by bicycle, incorporating workouts and eating right.
Its been tough but well worth it. I’m working on my stubborn belly fat but weight loss products such as right size smoothie and others cost soooo much. With a family of 4 sometimes that’s just not in the plans. I see that the container of protein you suggest is very economical, is that a 30 day supply? My belly seems like its the last thing that wants to go so I need a little help in getting rid of it.
Thanx for any help
Dee 😉
Hi Dee, Yes that’s about a month supply but I can often squeeze more than a month out of it. It sounds like you have made amazing progress! 🙂
Something I think you need to add to your Weighloss Shake reviews:
They are NOT Protein Shakes, they are Health/Weightloss Shakes. That would be why the protein is lower than in a Protein Shake. Too many people think a Protein Shake and a Health Shake are one and the same. They are not.
Jessica, I can see your point of view on this. There are protein shakes with a lot of protein yet are low in calories but Id agree that there is more to health than protein.
Thanks so much for your quick response!
Anytime 🙂
Do you have any reviews on ON performance whey 100% isolate? We get it at Costco. Thanks Joe!
Melanie, I have heard of it but dont have any reviews on it. if it is 100% whey Im usually ok with it.
I add flaxseed & tumeric, ginger, cayenne pepper to my protein powder as well as broccoli and blueberries. Do you think adding those cancer fighting spices is a good idea? I am a breast cancer survivor. I also drink my water with lemon or lime everyday.
Thanks!
Melanie, Ive added brocoli to my smoothies too sometimes. I don’t see any problems with putting those things in your smoothie.
Fantastic about you beating breast cancer!!! 🙂
I recently purchased some Dymatize Elite Protein Powder. It didn’t come with a scoop. Does it normally? How many tablespoons are in a scoop? Also, is the big jug that it comes in normally only half full when purchased new?
Tammy, wow really! Yes it comes with a scoop unless they changed how they do business. A tablespoon is 14.3 grams (that is 1/2 oz). At the top of the Nutrition label they tell you want a serving size is (it should also tell you if a serving size is 1 scoop or 2).
They should tell you how many grams are in 1 serving size. Since there are about 14 grams in a tablespoon, this will let you know how much is a serving size. You should be able to figure it out from there. Id call them (the # is on the container) and tell them you didnt get a scoop. Maybe they will toss you a free container for your troubles? Cant hurt to try.
Thank you! I was planning on calling them about why they use such a huge jug when they’re only going to fill it half-way. Seems like they could greatly reduce costs by using a jug that was in proportion to the amount sold. I also plan on asking them about the lack of the scoop. Just a little rant; other than that I LOVE the product!
Thanks Tammy and I agree most all use overly large containers. I say the same as you about it! 🙂
Hi, Joe, I found your site while doing research on some of the weight loss shakes. I’m sure glad I did. I have been juicing for some time and am looking forward to having one of your shakes for dinner tonight. My husband and I are both obese (don’t you just hate that word. 🙂 ) I really am more interested in us becoming healthy and the weight loss will follow.
I make a pre-dinner drink for us now that is strawberries, blueberries and apple juiced. I think the shake will make it more filling. We are adding exercise slowly because of our size and my husband has just been diagnosed with ipiopathic neuropathy. He does not have diabetes for which we are grateful! Summer is the best time to eat this way. Now, I am on a mission to find a protein powder we both like. (I don’t like chocolate!!!)
Thanks for all the info. I will be following your site.
Carol, Im glad you found me too and I hope you enjoy my smoothie for dinner tonight 🙂
I think focusing on health – and not weight loss – is the very best thing. We often think “thin = healthy” but I know that is not always the case. I also agree totally about slowly introducing exercise. Exercise can do wonders and it works best when its done consistently and in a way that does not overwhelm the body.
Stay the course Carol and let me know if I can help more 🙂
Does the protein in your smoothie recipe contain gluten or dairy?
Tdshutler, I did some digging and dymatize, isopure and muscle milk are lactose free and gluten free.
I would like to know why all the weight loss programs and diets are for women. There are no men in the program to be seen, I know you are a man but all the ads are for women. I drink Right Size Smoothies with my wife and we different body types so I have to not follow her habits. She works and drinks RS Smoothies in the morning and watch her lunch and eat a dinner without meat at night. I don’t have lunch or I may have a yogurt. I’m 66 and she much younger so what is the best diet for us. I’m in the low 200 and she is 200+, I look for your reply, thank you very much.
Raymond, diet programs target women because they know women are more susceptible to the ads than men are. Diet programs for women should work just as well as for men. Its about reducing calories.
I now understand and thank you for our quick reply.
I would love to know if you have any results from anyone on actual weight loss or more importantly inches loss while replacing two meals a day with your shake recipe? I have just started to work out regularly and walking too. Just finding it hard to find the right balance for proteins and lower carbs to help with my size reduction goals. Thanks
Robin, I dont but remember all shakes are about getting you to cut back on calories somehow. in that way there isnt anything special about any of them. I only mentioned mine because its real food and its got more volume than most others. Dont worry too much about the right balance of proteins etc and just workout and think about what you are eating. try to keep track of it by writing it down or using MyFitnessPal.com.
I have just started using formula 1 shakes. I added strawberries, bananas, and blueberries to it. I drink two shakes and one meal. But I still have cravings and still very hungry. Will your smoothie recipe be better and more beneficial? Will it surpress my hunger even more than the shakes I am taking?
Jeff, Id say give it a shot – and even experiment with other things. My shake has more volume and so should make you feel fuller for a longer period of time.
Nice website.. Does Dymatize or any of the other protein powders offer a sample pack.. I hate to pay so much for a big tub, only to find out it doesn’t taste good to me. I live in the middle of Good ole WV.. Best of my knowledge, the only places to buy stuff like this are GNC, Walmart and Sams Club.. Not a lot of choices..
Dave B. Im honestly not sure but I’d bet if you called Dymatize and told them this, that they would send you some samples.
Joe, Thanks, I sent them a message already.. Push comes to shove, I’ll take advantage of GNC’s return policy.. I just don’t want to spend 40+ dollars on something to find out I don’t like it.. I did that once before.. 🙂
Dave B. I totally understand. I feel the same way 🙂
Could you use Chia seeds in place of the protein powder. From what all I have read they are high in protein, calcium and much more. I am new to all of this, meaning the shakes, juices and supplements and just really getting started.
I have just recently started reading up on the use of herbs and spices for a more natural way to deal with health issues. I do agree with you, Joe, that eating the raspberries (personally would prefer to add them to smoothies) may work just as well and I myself prefer a more natural approach to good health and weight loss.
Not to say that if I happened upon a TRUE Natural Miracle cure I would not start shelling out money, lol. I like some others found you while researching the Raspberry ketone product and am curious as to whether you are knowledgeable of or have done reviews on some things that I have been researching lately : Liposomal Vitamin C and Magnesium Bicarbonate Water?
Hi Mary, I think chia would be fine. I did a little research on this for you and chia does have protein other sites say its a complete protein (the best type to have). Lots of chia consumption may play a role in prostate cancer in men, but since you don’t have a prostate… 🙂
I have not yet looked at Liposomal vitamin C or magnesium bicarbonate water (I have covered vitamin C and magnesium in other products – just put them in the search box). I do have a review of raspberry ketones and here it is
http://supplementclarity.com/raspberry-ketones-weight-loss-review-side-effects/
Hi Joe. I have to say that I truly enjoyed your review on the raspberry ketones and I’m going to try your smoothie. 🙂 I am dealing with the aches and pains of fibromyalgia and the other symptoms that come with it..memory loss and lack of energy, as well as 3 pinched nerves and arthritis in my spine.
The side affects of some of the medicines can also bring about other issues so I was hoping to find a more natural way to deal with some of my health problems. The memory loss, lack of energy and the arthritis are what I’m trying to focus on at this time..which led me to the Liposomal vitamin C and magnesium bicarbonate water. Needless to say my head is swimming with all the info out there. And of course reading about the ability to make these 2 items I mentioned myself is a bonus.
I will look for your review on the Vit. C and magnesium. I’m curious about its usefulness as it is a combo I have not read about yet. You’re right, no prostate here to worry about 🙂 so I think I will forgo the protein powder and add fat free yogurt and Chia seeds. I may not even need the yogurt when making it.
Thanks and i look forward to reading some of your other reviews 🙂
Mary, sounds good keep me posted on how you are doing and in case you missed it, check out my review of ribose and fibromyalgia. The research on Ribose is interesting -and preliminary – and maybe worth talking to your rheumatologist about on in case you have not heard of it.
Hello! like many others, I found you as I was researching between Body by Vi and Shakeology. So glad I found you!.. I started a fitness program about 2 weeks ago. Now, I have to get a unexpected surgery that will keep me from doing my workouts for about 3 to 4 weeks.. I definitely don’t want to gain weight while Im recovering from surgery.. which of the shakes would be a good choice? Shakeology or Body by Vi? Since I will be very inactive during my recovery time, do you think is safe to replace one or two meals with one of these shakes or even maybe the smoothie??
HI Natalia, Id hold off on Shakeology until several days after the surgery at least. that’s only because it has some ginkgo in it and gingko is a blood thinner. It doesn’t have a lot but its something that makes me a little cautious since you mentioned surgery. Id choose my smoothie over both of them since its real food and cheaper.
I hope your surgery goes well! Im sure it will but I’ll say a prayer for you just to be sure.
Joe, I landed on your website researching between Body by Vi and Shakeology. I am leaving super excited about starting “Joe’s Shake” tomorrow. Can’t wait to get to the grocery store tomorrow. I love the color of your shake too! Anything you would add to help with scalp psoriasis?
Angela, glad you found me! For psoriasis, what little research Ive seen finds that vitamin D cream might help some. The same thing for Aloe cream. Hope you like my smoothie and feel free to experiment. my niece, Kelly made me a smoothie (“Kellys Smoothie”) made of these ingredients:
frozen banana
frozen straw berries
frozen blueberries
handful of spinach
heaping spoonful of peanut butter
vanilla almond milk
Acai berry juice
Ive tried it and it tastes pretty good also. 🙂
Hi Joe,
How much do you think this shake costs you to make? I’m interested in a shake for meal replacement, but the costs are my biggest hesitation. Thanks!
Joe, I’m not sure, probalby a dollar or less. all depends on what you put in it
Hi Joe,
I’d to read more of your reviews on various weight loss products and what you’ve tried and has worked for you. I will try your smoothie soon and would like to find other healthy receipes for weight loss.
I can’t see your website address. I must be missing it since I’m looking at this info on my phone. What is your website address?
Thanks
Lanor my personal website is Joe-Cannon.com
I have used Spirutein Protein Powder for the last 25 years! Happy with that product and a very large selection in flavors as well as products!
Hi Joe,
I’m intrigued by the nutritional aspects of proprietary shakes like Shakeology, but not so much by the cost. I’m a mother of two young kiddos and really want to start drinking a smoothie shake for lunches to get better nutrition and cut calories to lose weight, but I;m really short on time.
I know I need more protein, so I’ll look into Dymatize, but I’m trying to simplify things even further. Is there perhaps another product in scoopable form that I could add to the shake instead of the handfuls of fruits?
Melanie
I actually measure blueberries in scoops ( i use scoops from old protein bottles). I put the fruit in containers i got at walmart, so it makes it simple to dispense the fruit. There is also little bags of frozen fruit that you just tear open and toss in the blender. does that help?
Hi Joe, I found your site after doing a search for Right Size Smoothies so now I think I’ll try your smoothie recipe instead, but I had some questions:
1.) Would I be correct in assuming that your recipe tastes like a chocolate shake with a hint of fruit flavor?
2.) How much water do you use?
3.) Do you find the that the price of the Dymatize powder is more expensive at local stores than on Amazon?
4.) When using frozen fruit should I thaw it first? And
5.) If I don’t want to use an orange, can you suggest anything else in its place (I don’t think my blender will liquefy the pulp and seeds of an orange). Thank you!
Scott,
1. yes it has a chocolate flavor and also has a little strawberry taste too
2. i dont measure the water. if it looks too thick i stop and add more water till i get it to where i want
3. I think the price is about the same in stores and amazon usually. i get mine from vitamin shoppe
4. dont thaw the fruit. keep it frozen. this keeps the smoothie cold. add water first before anything else. this reduces the blender from getting stuck.
5. i like oranges because they have a lot of water and it reduces the water i have to add. oranges are the first thin i add to the blender. navel oranges should not have any seeds if that helps. if cant use oranges, try grapes. they should work just as well.
hope that helps Scott:)