High-Protein Berry Smoothie: Ideal for GLP-1 Medication Users

This high-protein berry smoothie is a game-changer for those on GLP-1 medications like semaglutide or tirzepatide. Delivering around 700 calories and 60 grams of protein, it helps preserve muscle mass during weight loss while providing sustained energy and fiber for better digestion—key when appetite suppression is in play.

Why This Smoothie Pairs Well with GLP-1 Medications

GLP-1 agonists excel at fat loss but can risk muscle breakdown without adequate protein and nutrients. This berry smoothie counters that with high-quality protein sources (yogurt, powder, milk), fiber-rich oats and berries for gut health, and added creatine for muscle support and recovery. It aligns perfectly with testosterone optimization goals on IncreaseMyT, helping maintain lean mass and energy during caloric control.

Ingredients and Measurements

For one large serving (~700 calories, 60g protein):

• 1 medium frozen banana, sliced (about 100g)
• 1/2 cup frozen strawberries (about 75g)
• 1/2 cup frozen mixed berries (e.g., raspberries or blueberries, about 75g)
• 1 cup non-fat Greek yogurt (about 227g)
• 1/2 cup rolled oats (about 40g)
• 1 cup lactose-free 2% milk (about 240ml)
• 1.5 scoops protein powder (whey or plant-based, ~40g total)
• 10 grams creatine monohydrate
• 1 tablespoon Hershey's chocolate syrup (optional for sweetness; sub honey if available)

These yield a thick, meal-replacement consistency in a standard full-size blender.

Step-by-Step Instructions

I recently picked up the Chefman blender from Sam's Club—it's currently on sale for just $59 and handles frozen fruits, powders, and thick blends like a champ (with handy settings like Auto Blend and Ice Crush). Here's how to make it:

1. Layer dry first: Add oats, protein powder, and creatine to the blender jar to prevent clumping.
2. Add liquids and yogurt: Pour in the milk and Greek yogurt.
3. Top with frozen fruits: Add banana slices, strawberries, mixed berries, and chocolate syrup (or honey).
4. Blend: Start low (setting 1-2) to chop frozen items, then high (4-5 or Auto Blend) for 1-2 minutes until creamy. Pulse if needed for smoothness.
5. Serve: Pour immediately—makes ~1,000-1,200ml. Enjoy as a post-workout or meal replacement.

Pro tip: A powerful blender like the Chefman makes quick work of ice and frozen berries without overheating.

Nutritional Breakdown

Approximate values based on standard USDA and brand averages (track with an app like MyFitnessPal for your exact brands; creatine adds negligible calories/macros):

• Calories: ~700
• Protein: 60g (primarily from Greek yogurt ~23g, protein powder ~35-40g, milk ~8g, oats ~5g, plus traces from fruits)
• Carbohydrates: ~100g (fruits ~50g natural sugars/fiber, oats ~25g, milk ~12g)
• Fats: 10-15g (mostly from milk; low overall for a satiating yet lean option)
• High fiber (~12-15g from berries, oats, banana) for gut support on GLP-1 meds.

Key Micronutrients and Benefits

This smoothie packs a nutrient-dense punch beyond macros—ideal for energy, recovery, and hormone health:

• Vitamin C: High from berries and banana (~50-80mg total; supports immune function and collagen for skin/joints).
• Potassium: ~800-1,000mg (banana dominant; aids muscle function and blood pressure control).
• Calcium: ~400-500mg (from yogurt and milk; bone health synergy with creatine).
• Vitamin B6: Notable from banana (~0.4mg; supports metabolism and hormone balance).
• Magnesium: From oats and berries (~80-100mg; energy production and TRT support).
• Antioxidants: Anthocyanins/polyphenols from berries (reduce inflammation, aid recovery during weight loss).
• Fiber: Soluble from oats (beta-glucans for cholesterol/heart health) + insoluble from fruits (gut motility on GLP-1).
• Creatine: 10g added (no calories; enhances ATP for muscle/brain energy, synergizes with resistance training).

These contribute to sustained energy, reduced oxidative stress, and better nutrient absorption—crucial when GLP-1 meds may limit overall food volume.

Customization Options

Personalize while keeping protein high for GLP-1 synergy:

• Fruits: Swap berries for cherries; use avocado instead of banana for lower carbs/higher fats.
• Dairy: Full-fat yogurt or plant-based (soy for extra protein); almond/oat milk for vegan.
• Sweetener: Honey (1 tbsp), stevia, or cinnamon/vanilla extract.
• Boosts: Spinach/kale for greens/vitamins, chia seeds for omega-3s/fiber, peanut butter for flavor/calories.
• TRT alignment: Add nuts/seeds for healthy fats; increase creatine if training intensely.

Experiment and adjust macros to match your goals.

Your Next Step

Grab premium protein, creatine, and more at IncreaseMyT to fuel recipes like this. Pair with lab monitoring for optimal results on GLP-1 and hormone therapy.

Intake Forms

Always consult your physician before changes to diet, supplements, or medications.