Blackberry Protein Smoothie with Almond Milk

June in Tampa Bay is hot by 8am and the humidity makes it feel like you're drinking the air. A cold smoothie isn't a treat at this point — it's just practical. This one keeps it simple: blackberries, unsweetened almond milk, protein powder, and ice.

Blackberries are one of the lowest-sugar fruits on the approved list at 0.7 tsp per half cup. Combined with unsweetened almond milk at 0.2 tsp per cup, this smoothie comes in just over 1 tsp total sugar — well within the program guidelines. Three protein servings. Five minutes. No complicated prep.

It's the kind of breakfast or post-workout drink that works on a Tuesday morning when you're already running late and it's already 85 degrees outside.

Learn more about building a nutrition plan that works for Tampa Bay summers at the 12-Week Awakening Program.

Ingredients

• 1/2 cup fresh or frozen blackberries (no added sugar)
• 1 cup unsweetened almond milk
• 1 scoop vanilla protein powder (approximately 25g protein — Dr. Lara's program-approved brand preferred; check label for added sugar)
• 1/2 cup ice
• 1/4 teaspoon vanilla extract
• Optional: 3 oz plain Greek yogurt for extra creaminess (adds 1 protein serving; dairy-free: use plain coconut yogurt)

Directions

1. Add almond milk to the blender first.
2. Add protein powder, blackberries, and vanilla extract.
3. Add Greek yogurt if using.
4. Top with ice.
5. Blend on high 45–60 seconds until smooth. Pour into a tall glass and serve immediately.

Nutritional Information

• Protein: 3 servings per serving (approximately 25–28g from powder; add 1 serving if Greek yogurt included)
• Sugar: Approximately 1.1 tsp per serving (blackberries 0.7 tsp + almond milk 0.2 tsp + vanilla extract trace = approximately 1.1 tsp; always check protein powder label for added sugars and count toward daily total)
• Calories: Approximately 200 per serving (without yogurt)
• Fat: 4g
• Total Carbohydrates: 12g per serving
• Fiber: 4g per serving

Meal Prep Tips

Portion blackberries into individual zip bags and freeze — then blend directly from frozen for best texture. If using fresh blackberries, add an extra 1/4 cup of ice to keep it cold. Protein powder varies by brand — always check the label for added sugars and count them toward your daily tsp total.

Variations

• Dairy-free: Use coconut yogurt or omit the yogurt entirely.
• Extra protein: Add 2 tablespoons PB2 powder (1 protein serving; check label for sugar).
• Mixed berry: Combine 1/4 cup blackberries with 1/4 cup raspberries — raspberries are also 0.7 tsp per 1/2 cup.
• Thicker texture: Reduce almond milk to 1/2 cup and increase blackberries to 3/4 cup.

Serving Suggestions

Best as a breakfast or post-workout recovery drink. Serve in a tall glass or mason jar with a wide straw. For on-the-go mornings, blend and pour into an insulated tumbler — stays cold for up to an hour in Florida summer heat.