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My 860-Calories Protein Smoothie (Low-Cost and Easy-to-Make!)

Published by The LingoNomad

After months of cooking and spending tons on ordering in for food, I decided to resurrect my convenient meal substitute from my early university days.

I don't have a name for it, but for the sake of this post I'd probably just call it... a protein smoothie. Boring, yeah, I know, but the name doesn't really matter, does it? Whatever the case, I'd say this protein smoothie works as a protein shake substitute, or a meal substitute... it works any way you want to take it.

It's filling (over 850 calories), easy to make, easy to consume, super affordable (costs around $1 depending on where you do your grocery of course), and it's arguably not any more unhealthy compared to your average greasy burgers.

All that's needed to make this protein smoothie is a blender and the following ingredients.


The number of calories, protein, carbohydrates, sugar, fiber, and fat throughout this post are based on ingredients I typically get in my area. Treat the numbers here as estimates as they would certainly depend on what you're getting from your local grocery stores.

2 cups of Milk - 260 cal

  • Protein: 18 grams
  • Carbohydrates: 24 grams (24 g sugar, 0 g fiber)
  • Fat: 5 grams


Milk, especially flavored milk, like chocolate milk, may easily contain double the amount of sugar listed here. Exert caution when shopping for milk and mind your sugar intake.

One-third of a cup of Peanuts - 310 cal

  • Protein: 12 grams
  • Carbohydrates: 11 grams (2 g sugar, 4 g fiber)
  • Fat: 25 grams


Although peanuts are high in fat, they are generally considered healthy fats as they can help lower "bad" cholesterol. Source: Peanuts and peanut butter can be healthy (Harvard T. H. Chan, School of Public Health).

Half a cup of Chocolate Granola - 200 cal

  • Protein: 11 grams
  • Carbohydrates: 31 grams (12 g sugar, 6 g fiber)
  • Fat: 4 grams

Chocolate granola is my favorite ingredient in this recipe. They help add another layer of flavor to the smoothie, and I bet they help with satiation too.

1 tablespoon Peanut Butter - 90 cal

  • Protein: 4 grams
  • Carbohydrates: 3 grams (1 g sugar, 1 g fiber)
  • Fat: 7 grams

Total Macronutrients

Total Calories: 860 calories

Protein: 43 grams
Carbohydrates: 69 grams (39 g sugar, 13 g fiber)
Fat: 41 grams


Note that the sugar content in this protein smoothie recipe is a little high. To lower it, look out for milk and chocolate granola with lower sugar content when you go grocery shopping.

The American Heart Association advises no more than 24 grams of sugar for most women and no more than 36 grams of sugar for most men. Source: Added Sugar in the Diet (Harvard T. H. Chan, School of Public Health).

In terms of protein content however, I'd say this smoothie serves as an excellent source of it.


You can certainly mix other ingredients such as fruits like bananas or strawberrries into the blend of the smoothie, but since I want to keep this recipe as simple as possible, using only 4 of these relatively long-lasting ingredients should give you a pretty decent-tasting protein smoothie.

You can also "meal-prep" a few servings in advance, store them in bottles, keep them in the refrigerator or the freezer, and just pop them out when you feel like having some. I find this super convenient as a meal substitute as I no longer need to spend a lot of time cooking or washing the dishes—it's a very easy "meal" to have when I'm pressed for time.

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