Oct 9

Protein Smoothie Recipe – That keeps you full all morning long

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I have been wanting to share this post for a while now. I get so many questions about what I eat so I wanted to share one of the most consistent things I eat everyday –  my green protein smoothie. I love so many things about this smoothie. It tastes good, keeps me full all morning until I eat lunch around 1:00 or 2:00 pm and gives me energy to start my day.

Here are the ingredients to the exact smoothie I make every single day (I still wake up and crave this drink):

  • 1 Scoop of Protein Powder – I switch between this one and this one
  • 2 TSP Powdered Peanut Butter
  • 2 packets of Truvia– you can add more if you like it sweeter
  • 1 TBSP White Chia Seeds
  • A handful of Spinach  – it makes your smoothie green but you cannot taste this!
  • 1 heaping cup of ice (more or less depending on how thick you want it)
  • 1 cup of water
  • Blended in a Vitamix -I only use this blender for my smoothies because it makes your protein smoothies creamy, smooth and taste so much better!



This smoothie contains FIBER, FAT, PROTEIN & GREENS – the fab 4. I learned about the fab 4 from one of my favorite books Body Love. Body Love isn’t about deprivation, restriction or dieting. Body Love teaches you to live in balance (blood sugar balance), eat to satiety so you can weigh what you want and ditch the food drama forever.

You don’t have to follow my exact recipe above – just make sure to include all four components of the Fab Four and keeping fruit to a 1/4 cup or less. You can create something that you crave every single morning or find ways to change it up daily. I don’t just stick to the Fab 4 with my smoothies, I have implemented it to the entire way I eat.


“WHY THE FAB FOUR? (Protein, Fat, Fiber & Greens) Fab Four meals turn off hunger hormones, squelch inflammation, and provide the body with the perfect complete meal of essential nutrients. The Fab Four is the light structure for eating healthy without “eat” and “do not eat” lists. Simply look at your plate and ask yourself do I have all four components? Protein ups collagen, muscle tone, and metabolism; fat benefits hormones, skin, and cellular health, fiber promotes gut microbiome proliferation and detoxification; and greens (or veggies deep in color) provide cancer and inflammation fighting phytonutrients. This combination is a fail-safe to turn off over 8 hunger hormones in the body so you stop fighting not to eat and instead easily go 4-6 hours without thinking of food or snacking on processed foods.”  (sited from Be Well by Kelly)

This smoothie is very different from the many juice shops, grocery smoothie bars and smoothie recipes online, which can be, loaded with sugar, specifically fructose sugar from excess fruit, agave, dates, and juice. When it comes to energy, skin health, and weight loss the #fab4smoothie is the key!  The Fab Four smoothie limits fruit and instead helps you fill up on protein, fat, fiber and greens which naturally help to elongate and balance your blood sugar curve.

This combination keeps you from crashing before lunch and sabotaging your healthy eating efforts. When you arrive at your next meal “alive” you can easily make conscious decisions to put the Fab Four on your next plate.

Use the list below to create your own:

Protein + Fat + Fiber + Greens + Liquid + Fruit (1/4 cup or less optional)

  • PROTEIN: 1 serving or 20 g of protein
  • FAT: 1 tbsp. minimum per serving Almond Butter, Coconut oil, Avocado, Walnuts, MCT Oil – flavorless medium chain triglyceride oil from coconut or Sunflower butter
  • FIBER: 1-2 tbsp or 10 g of fiber Chia Seeds, Flax or Acacia.
  • GREENS: handful Kale, Spinach, Cucumber, Parsley, Cilantro etc
  • OPTIONAL FRUIT: ¼ cup maximum per serving Blueberries, Raspberries, Strawberries, Acai

Looking for more smoothie recipes? Body Love has a whole chapter of #fab4smoothie recipes including a number of completely fruit free smoothies too! 

I also wanted to re-share the top recommendations from the readers who wrote in their favorite protein powders.

Readers Recommendations for Protein Powders:

  1. Arbonne
  2. Tone It Up
  3. Vital Proteins Collagen Powder
  4. Orgain (Pea Plant Protein) Vanilla
  5. LifeTime’s Vegan Powder
  6. Vega
  7. Sun Warrior

If you make a smoothie I love for you to share what Fab 4 components you used and what you thought!



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  1. Hi there! I’m new to your blog, and LOVE reading your posts!!
    Thanks so much for sharing 💗

  2. hi! are these the same measurements if i am using a magic bullet blender?