VIDEO: Cooking with Marni - Meal Replacement Smoothie

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Learn how to make a vanilla meal replacement smoothie that can serve as meal if you are short on time and on-the-go.

By Marni Rakes, MS, ISSN 

Short workout and no time to eat…Have a smoothie!
*Smoothies are also great after late evening workouts

On the go vanilla smoothie:
1 scoop flavored 90-110 calorie protein powder
3-4 ice cubes (or ½ cup crushed ice)
½ cup skim/soy milk
¼ cup water
4 ounces low-sugar vanilla yogurt (40-60 calories per serving)
Dash of cinnamon
Optional – 1 spoonful ice cream (less than 110 calories per serving)

  1. Combine ice cubes, milk, water, yogurt and cinnamon in a blender.
    *If you’ve been good with your training…add ice cream

  2. Add protein powder to blender.

  3. Blend mixture for 10-15 seconds until smooth.

  4. You may need to add more water for your consistency needs.

  5. Poor smoothie into glass and enjoy!

~ 230 calories

To your protein smoothie you can add a little of everything and anything to make it as yummy as you want. Extras include flax seeds, cottage cheese, glutamine powder (2-5 grams), yummy treats (small piece of dark chocolate, candy), frozen/fresh fruits, sugar free syrup, sugar free jelly, organic peanut butter, nuts, etc.

About Marni - See all Articles - Custom Nutrition Program
Master of Science degree in Exercise Physiology. Certified sports nutritionist through the International Society of Sports Nutrition.  Spinning class teacher and CPR certified. 2006 Boston Marathon, 2006 IMFL, 2007 Ironman World Championship finisher and qualified for the 2007 Ironman 70.3 World Championship.

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date: November 4, 2007