Quick Healthy Smoothie

As an Intermittent Faster, I do not eat breakfast until 11am or even noon sometimes. So, grabbing a high carb, processed bagel on the way to work is not ideal.

When you need a nice meal to break your fast, a smoothie is an excellent idea. If you make it the day before or even on Sunday, when you meal prep, you can freeze it and just take it out when you get up in the morning. Allow it to thaw while you get ready, commute and while at work. Then, it will be thawed but thick when it comes time to eat it!


Begin by putting a cup or berries in the blender. *Berries are Keto friendly and the only fruit you should consume while doing Keto*.

Add 1-2 scoops of protein powder (depending on your goals). *If you are low carb, you can have more protein but, on a true Ketogenic Diet, you are to limit your proteins to about 1/4 to 1/2 of your body weight. (Example:  If you weigh 150 pounds, you would consume less than 75 grams of protein on Keto).

Add a handful of Green veggies such as Kale, Spinach or even salad if you are out of those!

Add a fat such as flax seeds, chia seeds or even nut butters (but, I prefer another way to add my nut butter. See Below)

Finally, add water or milk and blend until smooth. (I always use only water because the protein powder mixed with the water makes a milky substance anyway and saves calories).

The finished product is a thick smoothie that you should eat with a spoon. 

*If you want to drink it, just add more water!

So, here is where the nut butter comes in…

While eating the smoothie, I add a little almond butter at a time and eat it that way (un-blended). It is super filling and tastes even better!


This smoothie has a nice helping of ALL of the macros you need and will hold you over for hours!

Also, it will fit into your large purse or bag and it is inexpensive. So, no more paying $10-$20 for lunch and/or breakfast that day.


What’s your fave smoothie recipes?

How do you break your fast?

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