SmoothiesHigh ProteinVegetarianGluten Free
Triple Berry Blast Smoothie
Antioxidant overload, 30g protein, fights soreness from yesterday's session.
Prep
4m
Cook
0m
Total
4m
Servings
1
kcal
385
Protein
30g
Carbs
48g
Fat
9g
Macros per serving
Overview
Why it works
The post-leg-day smoothie. Mixed berries are the most polyphenol-dense fruit category - proven to reduce DOMS.
- Anthocyanins in berries reduce muscle soreness.
- Greek yogurt + whey = blended fast and slow protein.
- Flaxseed adds omega-3 ALA for joint support.
Ingredients
Ingredients · 1 servings
- 1 cup mixed frozen berries
- 1 scoop vanilla whey
- 1/2 cup Greek yogurt
- 1 tbsp ground flaxseed
- 250 ml almond milk
- Drizzle of honey
Instructions
Step by step
- 1
Blend milk, yogurt, protein first.
- 2
Add berries and flax, blend until smooth.
- 3
Drizzle honey to taste.
Pro Tips
Coach-level details
- Frozen wild blueberries punch above their weight on antioxidants.
- A pinch of cinnamon balances tartness.
- Use kefir for gut-health bonus.
Storage & Swaps
Keep it, swap it, save it
Storage
- Best fresh.
- Label containers with the prep date.
- Reheat gently or bring to room temp before serving.
Smart swaps
- Cottage cheese for yogurt for extra casein.
- Plant milk + plant protein for vegan.
- Add oats for a meal-replacement version.
Pair with a program
Eating right is half the result.
Plug this recipe into an Onyx program for the other half - periodized training that actually moves the needle.