For many people using GLP-1 medications, eating enough protein can feel challenging. Appetite is lower, portions are smaller, and heavy meals don’t always sit well.

Protein smoothies can be a powerful tool — not as a meal replacement you’re forced to drink, but as a gentle, efficient way to support muscle mass, metabolism, and daily nutrition.

These recipes are designed with GLP-1 users in mind: high in protein, balanced in carbohydrates and fats, and easy to digest.

GLP-1-Supportive Smoothie Principles

Applied across all recipes:

Protein-forward (25–35g per smoothie)
Supports muscle, metabolism, and satiety
Moderate carbs (not sugar-heavy)
Fruit stays, but portions are intentional
Gentle fats (not excessive)
Enough for satiety, not enough to cause nausea or delayed digestion
Digestive-friendly
Blended well with moderate volume

Protein Smoothies The GLP-1 Way

These smoothies are adjusted with GLP-1 users in mind — but they work for anyone focused on protein, fat loss, or muscle support.

All smoothies have approximate nutrition information. It will vary based on how you build your smoothie.

We recommend keeping track of your nutrition in an app such as Cronometer or My Fitness Pal.

1 scoop of protein powder - we’re aiming for 25-30g of protein powder per recipe. That may vary per scoop depending on the protein you choose. We recommend Truvani or Organic Grass Fed Whey.

Strawberry Orange Protein Smoothie

Ingredients

1 navel orange, peeled and sectioned
½ cup frozen strawberries
1 cup unsweetened coconut milk (carton)
1 scoop vanilla protein powder (25–30g protein)

Instructions
Blend until completely smooth. Add ice if desired.

Calories: 260–290
Protein: 25–30g

GLP-1 Tip: Citrus can feel acidic for some — sip slowly and fully blend.

Vanilla Mixed Berry Protein Smoothie

Ingredients

1½ cups unsweetened soy milk
1 scoop vanilla protein powder
1 tbsp hemp seeds
½ cup blueberries
½ cup raspberries
1 tsp almond butter

Instructions
Blend until smooth.

Calories: 360–390
Protein: 30–35g

GLP-1 Tip: Soy milk adds protein without extra thickness.

Peanut Butter & Jelly Protein Smoothie

1 cup unsweetened oat milk
1 cup frozen strawberries
¼ frozen banana
1 tbsp natural peanut butter
1 scoop vanilla protein powder

Instructions
Blend until drinkable.

Calories: 380–410
Protein: 28–32g

GLP-1 Tip: Halve the amount of fruit if it feels to heavy.

Strawberry Blueberry Protein Smoothie

Ingredients

½ cup frozen wild blueberries
½ cup strawberries
1¼ cups unsweetened almond milk
1 tsp chia seeds
1 scoop vanilla protein powder

Instructions
Blend very well for a smooth texture.

Calories: 260–290
Protein: 25–30g

GLP-1 Tip: Chia expands — smaller amounts are gentler. 1 tsp is a gentle amount but you may prefer more.

Blackberry Pineapple Protein Smoothie

Ingredients

½ cup frozen blackberries
¾ cup frozen pineapple
½ cup unsweetened coconut yogurt
1 scoop vanilla protein powder
Optional: ½ tsp maple syrup

Instructions
Blend until smooth.

Calories: ~320–350
Protein: ~25–30g

GLP-1 Tip: Pineapple is sweet — we’ve kept portions intentional.

Mango Carrot Ginger Protein Smoothie

Ingredients

1 cup frozen mango
1 medium carrot, chopped
1¼ cups unsweetened oat milk
1 scoop vanilla protein powder
½ tsp ground ginger

Instructions
Blend thoroughly.

Calories: 350–380
Protein: 25–30g

GLP-1 Tip: Ginger may help with nausea.

Peanut Butter Chickpea Protein Smoothie

Ingredients

½ cup water
½ cup cooked chickpeas
¼ cup unsweetened coconut yogurt
½ small banana
1 tbsp natural peanut butter
½–1 scoop vanilla protein powder

Instructions
Blend until ultra-smooth.

Calories: 380–410
Protein: 25–30g

GLP-1 Tip: Chickpeas add creaminess + fiber — blend very well.

Oatmeal Cookie Protein Smoothie

Ingredients

¾ cup unsweetened almond milk
½ cup frozen banana
2 tbsp oats
1 tsp almond butter
⅛ tsp vanilla extract
¼ tsp cinnamon
1 scoop vanilla protein powder

Instructions
Blend until smooth.

Calories: ~340–370
Protein: ~25–30g

GLP-1 Tip: Oats can feel heavy — smaller amounts work better which is why we included only 2 tbsp.

Berry Avocado Protein Smoothie

Ingredients

1 cup unsweetened coconut milk (carton)
½ zucchini, frozen
¼ cup frozen cauliflower
½ cup mixed berries
2 tbsp avocado
1 tsp chia seeds
1 scoop vanilla protein powder

Instructions
Blend until silky smooth.

Calories: 330–360
Protein: 25–30g

GLP-1 Tip: Healthy fats help satiety.

Chocolate Zucchini Bread Protein Smoothie

Ingredients

1 cup unsweetened almond milk
½ zucchini, frozen
1 scoop chocolate protein powder
¼ frozen banana
1 tsp chia seeds
1 tsp almond butter
1 tbsp cacao powder
Optional: pinch cacao nibs

Instructions
Blend until smooth and creamy.

Calories: 300–330
Protein: 25–30g

GLP-1 Tip: Cocoa-rich flavors feel indulgent without heaviness.

Build-Your-Own GLP-1 Protein Smoothie

GLP-1 Smoothie Formula

Protein: 25–35g (whey, plant, collagen combo)
Fruit: ½–1 cup
Greens: 1 handful
Fat: 1 tbsp
Liquid: 1–1¼ cups
Optional: seeds, fiber, electrolytes

Coach’s Notes

Protein intake becomes even more important during GLP-1–supported weight loss. Without enough protein, it’s easier to lose muscle along with fat. With rapid weight loss (without taking a GLP-1) comes muscle wasting. It’s really important on a GLP-1 journey to focus on the preservation of muscle. I really encourage you to focus on protein, protein, protein!

Smoothies aren’t mandatory — but when appetite is low, they can help bridge the gap between nutrition needs and how much food you actually feel like eating.

These recipes are designed to support digestion, blood sugar balance, and long-term sustainability — whether your goal is fat loss, muscle maintenance, or simply feeling better day to day.

Focus on protein, balanced nutrition overall and let your body lead you in terms of what allows you to feel and function your best. - Margot