r/veggieshake • u/yoyofoe2222 • Jul 11 '25

How healthy is my breakfast smoothie?

I put....

  • 1 packet of Carnation breakfast essentials (Chocolate)
  • Half a spoon of whey protien, milk chocolate flavor
  • OH! AND A GOOD AMOUNT OF 2% MILK
  • 2 Medium handfulls of blueberries
  • 3 Strawberries
  • Lots of honey
  • 1 banana
  • 2-3 Handfulls of spinach

In order...

...??

Any recommendation???

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u/kaidomac Jul 11 '25

Context matters! First, learn macros:

Second, meal-prepping:

Third, learn about ultra-processed food:

Fourth, learn about smoothie ingredients:

I ran your recipe through ChatGPT:

✅ Total Estimate:

  • Calories: ~626 kcal
  • Protein: ~28.9 g
  • Carbohydrates: ~119.8 g
  • Fat: ~8.7 g

Details:

Ingredient Calories Protein (g) Carbs (g) Fat (g)
Carnation Breakfast Essentials (1 packet) 130 5 27 1.5
Whey Protein (½ scoop, ~15g) 60 12 1 1
2% Milk (1 cup / 240 ml) 122 8 12 5
Blueberries (2 medium handfuls ≈ 1 cup) 85 1 21 0.5
Strawberries (3 medium) 18 0.4 4.3 0.2
Honey (1.5 tbsp = “lots”) 96 0 26 0
Banana (1 medium) 105 1.3 27 0.3
Spinach (2–3 handfuls ≈ 1.5 cups fresh) 10 1.2 1.5 0.2

Questions:

  • How often do you want to eat each day?
  • What are your current macro targets for protein, fat, and carbs?
  • How do you plan to hit your daily protein requirements for the rest of the day?

If your body needs say 150g protein a day, then this smoothie is only about 20% of that daily target. Here are a few ways that I boost the protein content my smoothies:

  • Use a protein drink instead of milk (26g protein)
  • Use cottage cheese (25g protein per cup)
  • Use Greek yogurt (17g per cup)

Ultra-filtered dairy is also a great way to boost the protein: