I bought some protein powder the other day (Pure Protein, Vanilla Creme flavor) at Target. Almost $20 for 2 lbs (26 servings in the tub according to the label - but about 80 protein exchanges according to my exchange plan).
Here’s my smoothie
1 cup strawberries, frozen (about 200 g)
about 1/4 cup (60g) of orange sherbet
28 g Pure Protein whey protein powder, Vanilla Creme flavor (or any vanilla or unflavored protein powder)
3 t orange flavored psyllium fiber (I used Walmart’s equate brand, comparable to Metamucil)
1 packet of sugar free tang (the packets you add to bottled water).
8 ice cubes
1/2 can of diet orange soda.
Blended everything in a blender. Mad about three cups of smoothie.
310 calories; 3 fruit, 2 protein
Results: Very yummy, but a little too sweet and the vanilla flavor was a bit strong. Next time I’ll make a few changes. I’ll omit the sherbet. I don’t think it added anything to the smoothie. I’ll cut the protein powder down to half (1 protein, rather than 2). I’ll only use half the protein powder. I’ll also omit the Tang, or use only half a tube, and cut the fiber powder to 1 - 2 tsp.
Following the amended recipe, the smoothie stats would be about 140 calories, 1protein, 1 fruit.