Protein Shake (1 Cup) and Protein Shake (1 Cup)

Choose an unsweetened protein powder with no added sugar, maltodextrin, dextrose, rice syrup, or fruit juice powder; compare labels and select the lowest total carbohydrate option.

Mix the shake with water or unsweetened almond milk instead of juice, regular milk, sweetened plant milks, or flavored coffee creamers.

Reduce the serving size and have half the shake at a time, then finish the remainder 1–2 hours later if needed.

Add fiber and fat to slow absorption, such as 1–2 tablespoons of chia seeds, ground flaxseed, or a small portion of almonds.

Drink the shake alongside a balanced meal containing non-starchy vegetables and a protein source rather than on an empty stomach.

Take a 10–20 minute easy walk or do light activity after drinking the shake, if medically appropriate.