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)
Instructions
- Add all ingredients to a high-speed blender.
- Blend until smooth and slightly creamy.
- Add more water if you don’t like it thick.
- 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:
- Frozen fruits – I buy in bulk from Costco and keep a variety (blueberries, raspberries, mango) in my freezer
- Whey protein – This is my favorite one for a clean 25g protein boost
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