Blueberry Protein Smoothie

This is my go-to Mediterranean-friendly smoothie: antioxidant-rich berries, fiber, healthy fats, and enough protein to keep you full. Great for GLP-1 users and anyone focused on healthspan.

Ingredients (1 large smoothie or 2 smaller servings)

• Soy milk, 1 cup — use unsweetened for lower sugar and calories. Soy has more protein, you can use oat milk or other non milk
  Brand picks: Silk Unsweetened Soymilk; Westsoy Organic Unsweetened. If you use sweetened soy milk (e.g., Silk Original), expect roughly +20–30 kcal and +6–8 g sugar per cup.
• Nonfat Greek yogurt, 1/4 cup
  Brand picks: FAGE Total 0% Plain; Chobani Nonfat Plain.
• Frozen blueberries, 1 cup
  Brand picks: Wyman’s Wild Blueberries; Cascadian Farm Organic.
• Banana, 1 medium - or use 1/2 avocado or guacamole or mango frozen
• Whey isolate protein, 1 scoop (about 25 g protein). Whey isolate has less lactose. I Prefer egg protein powders for me
  Brand pick: Isopure Zero Carb (unflavored or vanilla).
• Chia seeds, 1 Tbsp
  Brand picks: Bob’s Red Mill Organic; Viva Naturals Organic.

Directions

1. Add soy milk to the blender, then yogurt and protein powder.
2. Add blueberries, banana, and chia seeds. (Ice optional.)
3. Blend 45–60 seconds until smooth. Taste and adjust with a splash more soy milk if too thick.
4. Serve 1 large (~24–28 oz) or 2 smaller (~12–14 oz) smoothies. Refrigerate leftovers up to 24 hours.

Nutrition (estimate, whole batch)

Assumes unsweetened soy milk, plain nonfat Greek yogurt, and Isopure Zero Carb.

• Calories: ~464 kcal
• Protein: ~42 g
• Carbs: ~60 g (fiber ~13–14 g; natural sugars ~32 g)
• Fat: ~9 g
• Omega-3 ALA: ~2.7 g (from chia)

Per 2 servings: ~232 kcal, ~21 g protein, ~30 g carbs (~6–7 g fiber), ~4.5 g fat.

If using sweetened soy milk: add ~20–30 kcal and ~6–8 g sugar per cup used.

Video

Watch the 45-second Smoothies 101 video: https://www.youtube.com/shorts/Kpyvj_YRmAc

Printable Recipe

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