Fit & Light Blueberry Protein Shake (no powder needed)

Blueberry Protein Shake

Fit and Strong | Eat Life Whole

Stephanie Kanoeola Megumi Wong

I am not a fan of protein powders – primarily because of taste, but also because it’s less of a whole, real food and more of a processed food than anything else. However, I do understand why some people drink them.

I categorize the “protein shake” drinkers under these three groups, but please don’t feel offended if you find yourself in a whole new category:

  1. The Busy
    Folks that don’t have time to sit down, and prefer to drink their meal, with as much effort to get a balance of protein, nutrients, and complex carbohydrates.
  2. The Fitness Buff
    Folks that are fitness oriented and want to replenish their bodies with nutrients as fast as they possibly can directly after a workout (or fuel-up before).
  3. The Novice
    Folks that read that protein shakes are good for people that want to build muscle and lose fat, but don’t really know anything more beyond that. (Don’t worry it’s not your fault.)

If you fit into one of these categories, great. If you don’t, that’s great too. The goal of this post is to give you a quick overview of what a protein shake CAN do for you and how simple it is to make a quality drink at the appropriate portion, yourself.

Shakes/smoothies/nutrient drinks are usually prepared to replace a meal, which means there should be a mix of protein, fibrous carbohydrates, vitamins (nutrients), and some sort of hydrating liquid. 

Shakes/smoothies/nutrient drinks are not bad, but because they are somewhat “broken down” for you (blended up into a liquid) – your body will digest it much quicker than say…blueberries and kale that you have to actually chew. So if your goal is to stay fuller-longer, it might be best to eat INSTEAD OF or WITH your nutrient-packed drink.

Shakes/smoothies/nutrient drinks CAN BE (not always) filled with lots of sugars (even fruit and dairy sugars). This may not be a good thing if your goal is fat loss, however, if you have an even balance of protein in there, it will help slow down the digestion process.

Shakes/smoothies/nutrient drinks taste best when you add in fresh ingredients (vs. buying the pre-made bottles). Be sure to experiment with numerous veggies and fruits until you find something you like, but don’t forget the protein.

Blueberry Protein Shake
Blueberry Protein Shake
Blueberry Protein Shake

An Easy Recipe

Here is a simple recipe that you can enjoy right after an amazing workout (or on a busy day). Remember, you don’t need much besides your body and the earth around you to get a good workout in. Walk it out, jump rope, sprint and time yourself, or just play with the kids or dog!


1 boiled egg
2 egg whites from boiled eggs
Juice from 1 lemon
¾ cup blueberries, frozen
1 cup water (or coconut water)
1 tablespoon chia seeds


  1. Blend it all together and enjoy.

Serves 1



  • EGGS – a great, complete protein
  • LEMON JUICE – cleanses the palette and hides the eggy taste
  • FROZEN BLUEBERRIES – loaded with antioxidants, low in sugar, and chills the drink (without watering it down with ice)
  • WATER / COCONUT WATER – re-hydrates the body
  • CHIA SEEDS – loaded with fiber, omega-3 fats, and keeps the body hydrated


Thanks for reading! My name is Stephanie Wong and I am a certified holistic health & nutrition coach, home-grown natural food cook, lover of all things ginger, and a strong believer that strength is beauty. [read more...]


  1. Amy Pamensky says:

    I have been searching for the PERFECT protein powder for way too long now. After trying many different kinds and reading hundreds of labels, I have found that protein powder is not “purest” option. Most of them don’t taste good unless there is sweetener too them. I LOVE the idea of adding hard-boiled eggs to a smoothie. Will be trying this today :)

    • stephanie says:

      Amy!!! We’re right there with you with the protein powders. Initially I was thinking…”boiled a smoothie?” – but threw it in and it didn’t taste so bad. Give it a whirl. Maybe you can come up with a version and share it too!

    • Barbara says:

      I wonder if you can substitute pasteurized raw eggs for the hard-boiled eggs. The thought of a hard boiled egg is a turn-off for me, but I would try it at least.

      • stephanie says:

        You can definitely substitute a pasteurized raw egg. I always have a few hard boiled eggs in the fridge – so I threw that in for a quick option. I can see how it could be a turn-off. Sulfer in a shake? However, it wasn’t that bad. The lemon cuts anything eggy. I’ve actually used boiled eggs to make creamy salad dressings as well. Try it and let us know what you think. One thing I did notice, is that it’s not a shake that lasts well over a long period of time. It will get clumpy – so enjoy it for an immediate replenishment.

        • Barbara says:

          Thanks, Stephanie. I figured it would work. Sometimes I need a quick fuel-up before a workout.


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