Protein is a must in each and every meal – it helps reduce calorie intake by promoting fullness and reducing overall appetite. Protein may even speed up your metabolism, decrease body weight and fat, and help control hunger hormones. Protein may also help repair and rebuild your muscle tissue and possibly help retain muscle mass during weight loss. It’s important to include smart proteins, and protein smoothies are an easy way to add protein into your diet. Consuming between 25-30 grams of protein at each meal encourages your body to meet weight loss goals.

Protein smoothies decoded: Everything you need to know about protein smoothies!

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Protein smoothies are basically convenient (and delicious) drinks made by mixing protein powder with water and other nutrient dense ingredients. There are a wide variety of protein powders made from concentrated sources of protein, such as plant or animal foods. Factors to consider when choosing your optimal protein are taste, ease of digestion and the one that gives you the most energy.

  • Egg White Protein: Egg white protein is clean, easily digested and a high quality protein option.  

  • Pea Protein: Pea protein may increase muscle growth and promote fullness.

  • Whey Protein: Whey protein may reduce your appetite, is easily digested and may help increase muscle mass.

  • Casein Protein: Casein may help reduce muscle protein breakdown and increase muscle mass growth. It is a slow-digesting dairy protein that may support fat loss during calorie restriction.

  • Hemp Protein: Hemp protein is low in the essential amino acids leucine and lysine but it is very high in omega-3s and is easily digested.


Strength Training Must:

Protein smoothies can help prevent muscle loss and metabolic slowdown, especially important while strength training.

Keep Full Longer:

Protein can help you feel full longer and therefore you eat fewer calories.

Keeps The Weight Off:

Consuming protein as a whole food or in a smoothie can actually support your body in helping to prevent weight gain following weight loss.

Metabolism Boost – Muscle Building:

Protein may not only help boost metabolism because your body works harder to digest it, but it may also help build muscle, which burns more calories than fat. Double yay!


*A protein smoothie should be consumed either before a meal or as a meal replacement.

* 1 smoothie per day

*2 scoops of protein powder max. Get the rest of your protein from whole foods.

*Mix it with water, ice and frozen fruits to reduce overall calories.

*Protein powders may cause yucky side effects like gas, bloating, diarrhea and cramps. Switch to a non-dairy based protein powder if these symptoms persist.


This is an incredibly easy and delicious smoothie that is rich in nutrients and high in plant-based protein– easily digestible and energy-producing.


(All Organic)

  • 1 cup filtered water

  • 4 ice cubes

  • 1/2 cup of coconut water

  • 1 banana (preferably frozen – cut into chunks)

  • 1/2 cup of frozen berries

  • 1 cup spinach (broken into pieces)

  • 1 tbsp of raw organic almond butter

  • 3 tbsp non-dairy protein powder: hemp, pea OR with flax (or a blend)

  • 1 tbsp raw cacao


1. Add all ingredients into a high-speed blender.

2. Pulse until creamy – add water if needed to make smoother.

3. Pour into two glasses.

4. Savor!

For TKM’s High Low Lean No nutrition rules, check out THE KARINA METHOD RULEBOOK DOWNLOAD ASAP for more tips and tricks to get you to your wellness goals today.

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