Protein-Packed Fruit Smoothie

Breast and Bottle Feeding Postpartum Health Pregnancy

Oh protein. Protein consumption is truly trendy these days. Every protein powder and beef jerky brand would really love for you to think that there’s no way for you to get enough protein without relying on their products.

I spent several years on staff with the Meatless Monday campaign and during that time I learned a lot about how much protein we think we need versus how much we typically consume every day. And the truth is, here in the U.S., most of us already get way more protein than we need! Although the Institute of Medicine (IOM) recommends that adult women get 46 grams of protein daily, data shows that most of us get at least 70 – 75 grams.

And guess what? The IOM recommends that pregnant and lactating women consume about 71 grams of protein daily, so if you’re an average American woman you are probably already getting what you need during your pregnancy and postpartum days.

But…maybe your appetite is low or you’re turned off by most protein containing foods.

Or maybe you’re just snatching up your toddler’s leftovers and skipping lunch because you’re too busy with your new baby to give your own diet the attention it deserves (if so, I feel ya…)

That’s when I recommend this simple protein smoothie. You won’t find spinach or cauliflower here (yes, people do this), just sweet delicious frozen fruit and some natural sources of protein. You can make it with whatever you’re in the mood for. I highly recommend prepping a large batch and freezing the leftovers flat in quart sized zip-top bags so you don’t have to pull out the blender (and risk waking the baby!) every time you enjoy one.

It’s optional, but if you want to go the protein powder route I’ve suggested egg white protein powder. I just like that it’s simple, relatively tasteless and has no additives. I buy mine at Trader Joe’s.

And a note on milk: Although almond and coconut milk are delish, go with cow’s milk,  soy milk or pea milk (like Ripple) because these options are highest in protein.

With two tablespoons of egg white powder, this smoothie packs 24 grams of protein. Smoothie on, mama!

Protein-Packed Fruit Smoothie

Course Breakfast, Snack
Cuisine Smoothies


  • 1 cup dairy soy or pea milk
  • 1 cup / 8 oz. frozen fruit peaches pictured
  • 2 tbsp nut butter
  • 1-2 tbsp egg white protein powder


  1. Place all ingredients in a blender. If you have time, allow the mixture to sit for 5 minutes so that the fruit can begin to thaw. Blend and enjoy.
  2. Optional: Make 2-4 servings at once and freeze into individual zip-top bags. Thaw for about 20 minutes on the countertop, squish it up in the bag and pour into a cup to enjoy.

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