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 .
My smoothie recipe
- 1 orange – peeled of course
- ½ cup frozen blue berries (I don’t measure it that precisely)
- 2-3 frozen strawberries (can be more depending on the size)
- Frozen raspberries (about 1/4 cup)
- 1 scoop chocolate Dymatize protein powder
- Add water and blend
That’s it!
It takes me under 5 minutes to make this smoothie so it can be used for 
breakfast or whenever you like. This shake 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 your finished.
The protein doesn’t have to by Dymatize or even chocolate for that matter. This is what I like to use. 1 scoop has 24 grams of protein and only 110 calories.
Here is my review of Dymatize Protein if you want more information about it.
Protein is good to use in smoothies because the protein helps to stabilize your blood sugar. This helps you from getting hungry. This is why many weight loss shakes contain protein.
The blender I use to make my smoothies is the VitaMix. Other blenders will work pretty much the same.
Other Smoothie add-ons
I’ve also used each of these ingredients in my smoothies too:
- 1 scoop Quaker Oatmeal (this thickens up the shake)
- 1 pack of Yoplait Triple Berry Smoothie mix (½ pack works too)
- Baby carrots
- Baby spinach
- 1 scoop chocolate Muscle Milk. To me, Muscle milk tastes good but 1 scoop ads 150 extra calories, so it’s up to you.
Don’t be afraid to experiment to find what you like. Use my recipe as a guide and change it to suit your tastes. There are many smoothie recipes out there. Being healthy and tasting good is what it’s really all about.
Would you add anything else? What’s your recipe?
{ 61 comments… read them below or add one }
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.
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
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
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
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
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.
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
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
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!
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 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/
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.
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://supplement-geek.com/Dymatize-protein
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
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.
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.
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.
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
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 
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:)
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?
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’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 and this website is of course Supplement-Geek.com
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
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.
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.
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://supplement-geek.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.
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
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.
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.
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