A glass of dark berry smoothie with blueberries, raspberries, mango chunks, and a cup of coffee in the background
This high-protein, high-fiber smoothie is perfect for calorie deficit days
Health

10g Fiber + 25g Protein Smoothie (Under 350 Calories)

By Krupa – Editor in Chief
3 Min Read

10g Fiber + 25g Protein Smoothie (Under 350 Calories)

My Go-To Smoothie When I’m in a Calorie Deficit

Protein per serving: 25g
Fiber per serving: 10g
Calories per serving: ~330 kcal

Significant Nutrients

  • Blueberries: 6g fiber + rich in antioxidants like anthocyanins for brain and skin health
  • Raspberries: 3g fiber + vitamin C and manganese support metabolism and immune strength
  • Mango: Adds natural sweetness + vitamin A for skin and eye health
  • Whey Protein: 25g clean protein + all 9 essential amino acids to preserve muscle during calorie deficits

Fun Fact:
Blueberries and raspberries aren’t just fiber-rich — their deep color comes from polyphenols that support gut bacteria and reduce inflammation at the cellular level.

Personal Note

This is my effortless go-to when I’m in a calorie deficit. It keeps me full, energized, and satisfied — no cravings, no crash. I don’t add milk or sweeteners — just frozen fruit, clean protein, and water. The flavor is naturally tart and refreshing. You won’t believe it’s only ~330 calories.

Ingredients

  • 1 cup frozen blueberries (6g fiber)
  • ¾ cup frozen or fresh raspberries (3g fiber)
  • ½ cup frozen mango (1g fiber)
  • 1 scoop whey protein powder (25g protein)
  • 1–1½ cups cold water (adjust based on desired thickness)
Measuring cups with frozen blueberries, raspberries, mango chunks, and whey protein powder
The core ingredients for my go-to 10g fiber, 25g protein smoothie

Instructions

  1. Add all ingredients to a high-speed blender.
  2. Blend until smooth and slightly creamy.
  3. Add more water if you don’t like it thick.
  4. Pour and enjoy immediately.

Optional Notes

  • Use frozen wild blueberries for a deeper antioxidant boost
  • Add a squeeze of lemon or a few mint leaves for a fresh twist
  • If you’re not calorie-restricted, a splash of unsweetened almond milk or 1 tbsp chia seeds adds creaminess and extra fiber

Smoothie Essentials

Add this smoothie to your daily routine with these staples I always keep in my kitchen:

  1. Frozen fruits – I buy in bulk from Costco and keep a variety (blueberries, raspberries, mango) in my freezer
  2. Whey protein – This is my favorite one for a clean 25g protein boost
  3. High-power blender – This large-cup blender makes it silky smooth every time

Coming soon: Downloadable High-Protein Smoothie PDF.
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ByKrupa – Editor in Chief
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Krupa is the Founder and Editor in Chief of Elegant & Driven, where elegant living meets purposeful ambition. With a background in strategic writing and a deep love for systems that empower creativity, she shares timeless insights on health, design, and the art of digital entrepreneurship.

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