Fresh, Raw - Blueberries, 0.2 cup (148g) (1 serving(s)), Silk - Soy Milk, Low Fat, Vanilla, 0.13 cup (1 serving(s)), Pro Fight Supplements - Casein Protein (1 scoop) and Optimum Nutrition - Gold Standard Whey Protein Powder, Double Rich Choc., 30.32 g (1 rounded scoop) (1 serving(s))

Reduce the blueberry portion and spread it across a larger meal; keep the whey serving the same if it supports your protein target.

Use unsweetened soy milk or water instead of vanilla soy milk, since flavored versions often contain added sugars.

Choose an unflavored or no-added-sugar casein powder and mix it with the whey to slow digestion; use a partial scoop of each if the combined protein amount is too high.

Add a small amount of fat or fiber, such as chia seeds, ground flaxseed, walnuts, or almond butter, to the shake.

Drink the shake after or alongside a balanced meal containing non-starchy vegetables, tofu, eggs, fish, or chicken rather than having it alone.

Take a 10–20 minute easy walk soon after consuming the shake and berries.