Breakfast Shake (1 Cup)

Reduce the Breakfast Shake portion or split it into two smaller servings 1–2 hours apart.

Choose an unsweetened, higher-protein shake base and avoid added sugars, syrups, fruit juice, honey, or sweetened plant milks.

Add fiber and healthy fat to slow absorption, such as chia seeds, ground flaxseed, avocado, or unsweetened nut butter.

If using fruit, keep the portion modest and favor berries, such as strawberries, raspberries, or blackberries, over higher-sugar fruit or dried fruit.

Have the shake alongside or after a protein-rich breakfast item, such as eggs, plain Greek yogurt, tofu, or cottage cheese.

Take a 10–20 minute easy walk or do light movement after finishing the shake.