Protein Smoothie (100 Ml)

Use an unsweetened protein powder with no added sugar, syrups, maltodextrin, or sweetened flavor mixes.

Replace juice, regular milk, sweetened yogurt, honey, dates, and bananas in the smoothie with water, unsweetened almond milk, or plain Greek yogurt.

Add fiber and healthy fat: 1–2 tablespoons of chia seeds, ground flaxseed, or nut butter can slow absorption.

Choose a small portion of lower-sugar fruit such as berries, kiwi, apple, pear, or peach instead of high-sugar fruit additions.

Keep the smoothie portion smaller and drink it slowly; avoid pairing it with pastries, granola, or other refined carbohydrates.

Take a 10–20 minute easy walk after drinking the smoothie to help reduce the post-meal rise.