Just how much protein can you pack into a meal? Since I began using GLP-1 medication, I’ve been determined to find out. Turns out, quite a lot — especially if you use whey protein isolate. It’s a highly refined protein powder that’s about 90% protein.
It also only has about 140 calories for 30g of protein. For a GLP-1 diet, that’s an excellent calorie-to-protein ratio.
Of course, protein powder on its own isn’t enough, but throw in some fruits and a handful of spinach with some chia seeds, and you have a pretty good meal.
I make a protein fruit shake almost every day for lunch. That might sound boring, but I mix things up by changing the fruit I use, and that keeps things interesting. I rely on a daily shake because I know even if my appetite is low, I’ll still be able to drink it. Realistically, I’d never be able to eat that much protein along with everything else in one meal, but I can manage it in a shake.
Why a protein fruit shake works with a GLP-1 diet
- High in protein without feeling like a heavy meal
- Easy way to eat more fruits and vegetables
- Works well on a reduced appetite
- Full of fiber
- Adds omega-3s to your diet
- Simple meal prep
Combined, the shake ingredients create not only a simple high-protein meal but one filled with vitamins, fiber, and healthy omega-3s.
Nutrition Breakdown – Depends on ingredient choices.
- 360-410 calories
- 35-38g protein
Time & Prep
Prep: 5 minutes, 10 if you have to cut fresh fruit
Ingredients
- 1 scoop Whey Protein Isolate – 140 calories / 30g protein
- Nutricost – Vanilla Flavored Whey Protein Isolate
- 1 cup Unsweetened Vanilla Almond Milk – 30 calories / 1g protein
- 1 cup Baby Spinach – 7 calories / 1g protein
- 1 Tbsp Chia Seeds – 75 calories / 3g protein
- OR
- ½ Avocado – 120 calories / 2g protein
- 1 ½ cup Fruit – your choice
- ½ cup Strawberries 25 calories, 0g protein
- ½ cup Raspberries 35 calories, 1g protein
- ½ cup Blueberries 35 calories, 1g protein
- ½ cup Mixed Berries 35 calories, 1g protein
- ½ cup Mangos 40 calories, 1g protein
- ½ cup Cherries 45 calories, 1g protein
- ½ Banana 55 calories, 0g protein
Instructions
- Measure fruit servings of choice
- Add a handful of baby spinach and sprinkle in chia seeds.
- Add milk and blend. (Add water or ice as necessary.)
- Add 1 scope of whey isolate protein powder and blend again.
- Serve
Notes
- Substitute unsweetened vanilla almond milk with other milk products. (1 cup of skim or soy milk adds 8g protein. 1 cup of oat milk adds 3g protein.)
- Frozen fruit usually requires water to be added to create a smoother liquid.
- Fresh fruit will create a juicier mixture.
- Consider adding ice to fresh fruit combinations to add thickness.
- Flavored protein powder will influence the taste of the drink. Unflavored protein powder lets fruits like strawberries, mangoes, and bananas stand out more. You can usually taste blueberries, raspberries, and cherries with most protein powders.
- To sweeten your shake, use cherries.
How I Eat This
Every day at around noon I dig through in my freezer and decide what sort of fruit I’m in the mood for. If I’m in a tropical mindset, I’ll use mangos, strawberries and bananas. If it’s a cold winter day, I might go for blueberries and mixed berries, reminiscent of my grandmother’s blueberry pie.
Each day the structure stays the same, so I know my shake will have about 36g of protein and roughly 360 calories. Yet it’s different too, as each fruit combination brings a new flavor to try.
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