This protein smoothie is as simple as it gets.

No cooking, no prep, just throw everything in a blender and you’re done. It’s fast, filling, and perfect when time is tight.

If you need a reliable way to hit your protein without slowing down your day, this is it.

• Protein: ~40g per serving
• Prep Time: 2 minutes
• Cook Time: 0 minutes
• Servings: 1
• Difficulty: Easy

Dad Check:

✓ High Protein — YES
✓ Keto Friendly — YES
✓ Kid Approved — YES
✓ Under $15 — YES
✓ Low Carb — YES

Ingredients

• 1 scoop protein powder
• 1/2 cup Greek yogurt
• 1 cup milk (or water)
• Ice
• Optional:
• banana
• berries
• peanut butter

Variations

Build it how you want:

Creamy:

• Peanut butter + banana

Fresh:

• Berries + yogurt

Higher Protein:

• Add extra Greek yogurt
• Add another scoop of protein powder

Lower Carb:

• Skip banana
• Use water or low-carb milk

Instructions

1. Add all ingredients to a blender.
2. Blend until smooth.
3. Adjust thickness with more liquid if needed.
4. Serve immediately.

Pro Tip

Add ice last and blend in stages.

If you overload the blender at once, it won’t mix as smoothly.

Layering it properly gives you a thicker, smoother shake.

Protein Breakdown

This smoothie delivers approximately 40g of protein per serving.

Protein Sources:

• Protein Powder (1 scoop): ~20–25g protein
• Greek Yogurt (1/2 cup): ~10–12g protein
• Milk: ~8g protein

Total: ~40g protein per serving

How to Adjust:

• Add another scoop → fastest protein boost
• Add more yogurt → thicker + more protein
• Use water → lower calories

Meal Prep Tips

• Pre-measure ingredients for the week
• Blend fresh for best texture
• Great post-workout or quick breakfast

You don’t always have time to cook.

That’s where meals like this come in. Fast, simple, and still hitting your goals.

Keep it simple. Stay consistent. That’s how you win.

Looking for more high protein meals? Check out High Protein Meals (40g+ Protein) →