• ½ cup low-fat cottage cheese (plain)
• 1 cup frozen strawberries
• ½ medium banana
• ¾ cup unsweetened almond milk (or dairy milk for more protein)
• ½ tsp vanilla extract
• 1 tsp honey (optional)

1. Add all ingredients to a blender. Blend on high for 45–60 seconds until completely smooth.
2. Taste and adjust sweetness with honey if needed. Serve immediately.

Optional add-ins: 1 tbsp chia seeds (fiber + omega-3s); 1 tbsp hemp seeds (+~3g protein). Protein values vary by brand — always check your cottage cheese label.

• ¾ cup plain, non-fat Greek yogurt
• 1 cup baby spinach (packed)
• 1 medium banana (frozen for best texture)
• 1 tbsp almond butter (no added sugar or salt)
• ¾ cup unsweetened almond milk or oat milk
• Pinch of cinnamon

1. Add spinach and liquid to the blender first. Blend briefly to break down the greens.
2. Add remaining ingredients and blend on high for 45–60 seconds until smooth.

Always use plain, unsweetened Greek yogurt — flavored varieties typically contain 10–20g or more of added sugar per serving.

• ½ cup plain Greek yogurt
• 2 tbsp natural peanut butter (no added sugar, salt, or palm oil)
• 1 frozen banana
• 1 tbsp unsweetened cocoa powder
• 1 cup unsweetened dairy milk
• Ice cubes, as needed
• Optional: 1 scoop protein powder (check label)

1. Combine all ingredients in a blender. Blend on high for 60 seconds.
2. Adjust thickness with more milk or ice. Blend again and serve.

Substituting plant milk for dairy milk reduces total protein by approximately 5–6g. If adding protein powder, verify the full ingredient list and allergen disclosures on that product’s label.

• 1 cup frozen mango chunks
• ½ cup plain Greek yogurt (or unsweetened coconut yogurt for dairy-free)
• 1 scoop collagen peptides (check your product label for protein content and source)
• 1 tsp fresh grated ginger (or ¼ tsp ground ginger)
• ¾ cup unsweetened coconut water
• Juice of ½ lime
• 1 tsp honey (optional)

1. Add all ingredients to a blender. Blend until smooth, approximately 45 seconds.
2. Taste and add honey if needed. Serve chilled.

Collagen protein content varies significantly — some provide 8g per scoop, others 18g+. Always check your specific product label. If using dairy-free coconut yogurt, verify that product’s added sugar and protein content separately.

• ½ cup rolled oats (old-fashioned, not instant)
• 1 ripe banana (fresh or frozen)
• 2 tbsp chia seeds
• ½ cup plain Greek yogurt
• 1 cup unsweetened almond milk or dairy milk
• ½ tsp cinnamon
• 1 tsp maple syrup (optional)

1. Soak chia seeds in the almond milk for 3–5 minutes before blending to avoid a gritty texture.
2. Add all ingredients to the blender and blend on high for 60–75 seconds until fully smooth.

Using dairy milk instead of almond milk adds approximately 8g more protein per cup. This smoothie is intentionally thicker than most — adjust liquid to your preferred consistency.

• 1 cup plain, unsweetened kefir (whole-milk or low-fat)
• 3 tbsp hulled hemp seeds
• 1 frozen banana
• ½ cup frozen mango chunks
• 1 tsp vanilla extract
• Optional: 1 large handful baby spinach

1. If adding spinach, blend kefir and spinach first until fully smooth before adding other ingredients.
2. Add remaining ingredients and blend on high for 45 seconds. Serve immediately.

Kefir protein values differ by brand and fat percentage — check your specific label. Hulled hemp seeds blend completely smooth and have a mild, slightly nutty flavor.

• 1 tsp culinary or ceremonial grade matcha powder
• ¾ cup plain Greek yogurt
• 2 tbsp cashew butter (no added salt or sugar)
• 1 frozen banana
• 1 cup unsweetened oat milk
• 1 tsp honey (optional)
• 3–4 ice cubes

1. Whisk matcha powder with 2 tbsp of warm — not boiling — water in a small bowl until fully dissolved with no lumps.
2. Add all ingredients including dissolved matcha to the blender. Blend on high for 60 seconds. Serve cold.

Pre-dissolving matcha prevents clumping. Switching to dairy milk adds roughly 5–6g more protein. Cashew butter protein content varies by brand — check your label.