During a recent trip to NYC, I stumbled upon an incredibly delicious high-protein smoothie at Juice Generation that I couldn’t get enough of — The Peanut Butter Split Smoothie!

It’s a simple yet crave-worthy protein smoothie, and I knew I had to recreate it at home. After a few tweaks, I’ve come up with a version that’s lower in sugar and higher in protein, perfect for keeping you full and satisfied all morning long.

Plus, it’s only 3 ingredients plus some ice and water, and it comes together in just a few minutes.

Packed with 31 grams of protein, this Peanut Butter Split Smoothie is a delicious and nutritious way to start your day.

Why 25-30 Grams of Protein in the Morning Is a Good Idea

Starting your day with 30 grams of protein sets you up for success.

In her bestselling book Forever Strong, Dr. Gabrielle Lyon emphasizes the importance of maintaining muscle mass as we age.

Consuming 20-30 grams of protein in your first meal of the day helps:

• Build & Maintain Muscle Mass: Adequate protein intake supports muscle repair and growth, which is crucial for overall health and maintaining a strong metabolism. 25-30 grams of protein in one meal is needed to induce “muscle protein synthesis,” – which is a fancy way of saying your body is efficiently building and repairing muscle tissue. (1)
• Increase Satiety: Protein keeps you full and satisfied longer, reducing the temptation to snack on unhealthy options.
• Boost Metabolism: Protein has a higher thermic effect than carbs or fats, meaning your body burns more calories digesting it.

Dr. Lyon’s research and insights highlight that a protein-rich breakfast is a key strategy for long-term health and muscle maintenance. So, enjoy this high-protein smoothie, knowing you’re nourishing your body right from the start of your day.

This Peanut Butter Split Smoothie is a high-protein breakfast and a delicious way to meet your goal of 30 grams of protein in the morning.

Peanut Butter Split Smoothie Ingredients:

• 1 serving Thorne Vanilla Whey Protein (25g protein) (or your favorite protein powder): I buy this on Thrive Market for the best price. Thorne is a brand typically sold in doctor’s offices, and as far as protein powders go, it uses high-quality ingredients and tastes pretty great. Thrive Market has the best price I’ve seen. Here’s my partner code for 45% off your first order.
• 2 tablespoons PB2 powdered high-protein peanut butter: This stuff is great! It’s basically dehydrated peanuts with some of the oil removed, which packs a big PB taste without adding a ton of oil to your smoothie. You could also just regular peanut butter or almond butter if that works better for you. 2 tablespoons contain 6 grams of protein and just 1.5 grams of fat, but the big benefit here is the flavor.
• 1 small frozen banana: frozen banana makes your smoothie creamy, and adds wonderful flavor, and also fiber, electrolytes and vitamins. It’s the “split” in the Peanut Butter Split smoothie!
• 1 cup filtered water: adjust the water to adjust the smoothie’s texture.
• a few ice cubes: like most smoothies, this smoothie is best cold. The frozen banana plus a few ice cubes usually makes for a great texture.
• Optional: 1 serving Armra Colostrum for an added nutritional boost. This does not change the flavor; I like to add it for the power of over 400+ functional, research-backed nutrients from colostrum (here’s my code for 15% off!)

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Tips & Variations:

• Freeze the banana first for a creamy texture without needing ice. Always peel your bananas before freezing. Freezing bananas is a great way to never throw away a banana again!
• Use your preferred protein powder to customize the flavor and nutritional content. I’ve been experimenting with Whey protein and find that I digest the Thorne brand well.
• Serve cold for the best taste and refreshing experience.
• Add a serving of Armra Colostrum for an extra health boost.

Give it a try, and let me know what you think! Enjoy your healthy, high-protein start to the day.