This is more than just a smoothie—it’s a strategy.
I’ve used this simple recipe through weight loss phases, heavy training blocks, and daily routines. It’s quick, filling, customizable, and delivers everything your body needs in one easy blend.
I first built this out of necessity while living on a farm, and it’s still a go-to for me when I want convenience without compromise. It’s helped me lose over 90 pounds and stay under 10% body fat. Whether you’re bulking up or trimming down, this smoothie hits both marks.
Why Smoothies Work
Webster doesn’t really define “smoothie” the way I do, but here’s my version:
“A blended cold drink designed to build muscle, support fat loss, and give you energy—with almost no cleanup.”
When done right, a smoothie can be:
- A powerful meal replacement
- A source of clean calories
- A digestion-friendly, nutrient-rich blend
- A supplement delivery system
- A time-saver with long-term rewards
My Goals with This Smoothie
Protein
Protein is the base of everything. Whether you’re trying to build muscle, burn fat, or stay full longer, it starts here.
🧃 Orgain Organic Protein + Superfoods Powder – This plant-based option mixes easily, doesn’t bloat, and includes extras like digestive enzymes and greens. For whey-based protein (which I now use more), Bucked Up’s Protein delivers flavor, smoothness, and results.
Creatine
Creatine is one of the most studied and effective supplements ever.
💪 Micronized Creatine Monohydrate – Helps with strength, recovery, and brain function. I’ve tested it on myself and seen real results. It’s cheap, safe, and massively beneficial.
Fruit & Fiber
I don’t eat much fruit outside of smoothies. But inside one? It’s magic.
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Bananas: add creaminess, potassium, fiber
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Blueberries: antioxidants, flavor, and digestive balance
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I use frozen fruit for cost and convenience
Calories & Satiety
You can’t recover—or gain—without enough calories. These make it count:
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Peanut Butter: healthy fats + calories + flavor
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Whole Milk or Almond Milk: adds richness and texture
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Honey: natural sugars + antioxidants + anti-microbial properties
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Cinnamon: may support blood sugar control, anti-inflammatory
Smoothie Ingredients
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1 scoop of protein powder
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5g creatine (approx. 2 tsp)
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1 banana
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¾ cup blueberries (or other fruit)
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½ cup whole milk
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1 tbsp peanut butter
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1 tbsp honey
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1 tsp ground cinnamon
How I Make It
- Add frozen fruit and banana to the blender cup.
- Pour in the milk (adjust for thickness).
- Add protein powder, creatine, cinnamon, peanut butter.
- Finish with honey on top (helps it blend faster).
- Blend in a Magic Bullet or similar single-serving blender.
- Drink straight from the cup or pour into a shaker. Clean up immediately—it’s easier.
Why This Works
I’ve lost 25+ pounds in just a month before using this exact smoothie while rucking and avoiding booze. It gave me steady energy without crashing, helped retain muscle while cutting, and saved time.
You can sub:
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Almond or oat milk for whole milk
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Hemp seeds or almond butter for peanut butter which is preferred due to the omega 3 content.
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Whey for plant protein
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Or just water if you’re keeping it lean
This recipe is flexible—and effective.
Stackable Add-Ons (Not Mixed Into the Smoothie)
While I don’t blend these into the smoothie itself, I often stack them around the same time—especially before a workout:
- Woke AF Pre-Workout – My go-to for serious training days. High-stim formula with L-Citrulline, Beta-Alanine, and Caffeine to boost blood flow, endurance, and focus.
- Deer Antler Velvet Spray (IGF-1) – A Bucked Up staple. I’ve used it for years to support muscle repair and recovery between workouts.
Summary
This smoothie is reliable, simple, and adaptable.
It helped me go from overweight to ripped—and it tastes better than most “health” food you’ll find. Add your supplements. Adjust the flavor. Track the calories. Repeat.
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