Last year, I started working with Erik, the Flexible Dieting Coach, in order to unlearn about two decades worth of dieting. Intuitively, I felt that I wasn’t eating enough, which was creating inflammation and messing with my metabolism. When I roughly started tracking my macronutrients on my own (as suggested by my acupuncturist), I realized I was over-consuming healthy fat, under-eating protein, and falling way below my fiber requirements. The four months I worked with Erik were so insightful, and I established some healthier habits around macronutrients and meal timing (Erik shares more about this on our Healthified Podcast episode).

It was during this process when I started eating two breakfasts, a routine I still adhere to on most days. Previously, I was intermittent fasting. I would start my day with a bulletproof coffee, exercise an hour or two later, and eat my first food-based meal around 11am. This strategy worked for me until it didn’t; I noticed the coffee made me feel empty and anxious, and I would get hungry earlier, but because I was so devoted to the intermittent fasting structure (probably based on what I kept hearing on social media), I would force myself to hold off until my eating window.

After multiple conversations with wellness professionals and people on the Healthified Podcast, I realized my body and hormones were sending me messages to make a change. Eating a breakfast with a balance of protein, carbs, and healthy fat before my workout made me feel stronger; refueling with a blood sugar balancing smoothie after my workout set the rest of my day up for success.

I also started to majorly simplify my protein smoothies. Before, I used to concoct smoothie recipes with the attitude of “the more the merrier.” Whatever fruit, vegetable, or superfood I could fit in, the better. Now I make make my smoothies with four to five ingredients using the following formula:

Dairy-free milk (usually Malk or Three Trees almond milk)
A frozen veggie (usually cauliflower rice or zucchini I have chopped and frozen)
A frozen fruit (1/2 frozen banana or frozen berries)
A scoop of protein powder (I use Be Well by Kelly brand or Truvani for plant-based)

I like to top my smoothie with some of my homemade granola, which contains a good dose of healthy fats, so I refrain from blending in any additional nuts or nut butter. If you choose not to add toppings, I would incorporate some healthy fats into the smoothie for increased satiety and feelings of fullness (a tablespoon of nuts or nut butter would do).

Ingredients needed to make this chocolate strawberry protein smoothie

The first time I made this protein smoothie, I measured out the ingredients in grams. I have listed those values below, alongside approximate customary measurements as well. For this simple recipe, you will need:

1 cup dairy-free milk of choice
70 grams frozen strawberries (about 4-5 whole strawberries, or 3/4 cup)
55 grams frozen zucchini (about 1/3 cup sliced)
1 scoop chocolate protein powder (I suggest Be Well by Kelly Chocolate Protein)

How to make this chocolate strawberry protein smoothie

Up until recently, I made 100% of my smoothies in my Vitamix, yet sometimes the Vitamix feels too large for single-serving smoothies. A few weeks ago I dusted off my Ninja Fit travel blender for Mason’s smoothies, and then realized it makes ultra creamy smoothies, so I tried it for myself. That being said, I imagine any blender would work, whether it is high-speed (i.e. a Vitamix) or not.

How much protein is in this chocolate strawberry smoothie?

There is a little over 28 grams of protein in this smoothie. If you were to add a tablespoon of nut butter, that would increase slightly. You could also add hemp seeds or greek yogurt to increase the protein content. I aim for about 20 to 30 grams of protein in each meal, so this recipe is right on target.

Easy 4-Ingredient Chocolate Strawberry Smoothie

Whether you want to simplify your smoothie, are short on time, or looking for a quick post-workout refuel, this is the perfect drink. It contains only four ingredients, is high in protein, and thick enough to add toppings for a post-sip crunch.

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Prep Time 5

Total Time 5

Course Breakfast, Snack

Servings 1 serving