I bet you never have those mornings when you feel rushed and don’t have time for breakfast, right? Let’s be real. It happens to all of us. My husband used to head off to work without any breakfast, or he would just grab a protein bar. He finally got fed up with his breakfast routine, or lack thereof, and came up with this yummy breakfast-on-the-go shake. I tweaked it a bit by adding some MCT oil for an extra burst of energy in the mornings & sometimes subbing in collagen so I renamed it the “Good for you Protein Shake.” In its original form, this shake is an E fuel, but I also like to change it up by making it an FP (fuel pull/low carb/low fat) or an S (satisfying/low carb/high fat) meal. The great thing is that you can make it your own.

I have used different kinds of protein powder and different fruit (berries like raspberries for FP or S, and tropical fruits like frozen pineapple and mango for an E). These days I use the new THM Vanilla Bean protein powder, but I also like to use plain or chocolate. I have found that the chocolate protein powder goes best with the original ingredients.

If you don’t like strawberries or you are doing a Deep S you can omit the fruit completely & use fun flavors like the new Cookies & Cream protein powder but you will need to add 3-4 ice cubes 🙂

Lastly you can have this shake for a quick and refreshing snack. The possibilities are endless!

Here are some benefits to some of the ingredients included in this recipe:

MCT oil

I have MCT oil almost every single morning because not only does it give me a burst of energy, it burns three times more calories for six hours after a meal than other fats do. Who doesn’t want that benefit?

Whey Protein Powder

Whey protein powder is a smart choice for the morning because it boosts your mood (in case you may have got up on the wrong side of the bed ;), revs your metabolism, helps with immune function & digestive health.


Sometimes I use collagen in my shake instead of protein powder or I do half and half. The benefits of collagen are many but my favorites are that it boosts metabolism, soothes anxiety, & beautifies & strengthens skin, hair & nails.


I love getting in green veggies for breakfast because it helps keep my cravings at bay & are extremely high in Vitamin C which is so good for your immune & adrenal health.

With all of these benefits, why not start your day with a breakfast shake or even use it as a pick me up during your afternoon slump? Are there any benefits listed here that you’re looking for?

Good for You Protein Shake (THM E, FP or S)

Molly Miller
When you need a quick and easy breakfast for those rushed mornings, these shakes are a lifesaver! They're also perfect for a quick & easy pick me up snack in the afternoon 🙂
Prep Time 5 minutes
Course Breakfast, Snack
Servings 1


  • 1/4 c. dry oats
  • 2 whole frozen strawberries
  • 1/2 frozen banana
  • 1/4 c. whey protein powder THM brand is my favorite , you can also use collagen
  • 1 tsp. MCT oil
  • 1/2 c spinach a handful is fine
  • 1 tsp. super sweet or 1-2 T gentle sweet or sweetener of choice
  • 1/8 tsp. cinnamon or just a dash
  • 1 c. unsweetened almond milk


  • Put the almond milk in the blender. Then add the rest of the ingredients in a good blender & blend until smooth

To make an FP shake:

  • Omit the oats & banana, add 1 more frozen strawberry

To make an S shake:

  • Omit the oats & banana, add 1 more frozen strawberry & 1-2 tsp. more MCT oil

To make a Deep S shake:

  • Omit the oats & fruit & add 3-4 ice cubes as well as 1-2 tsp. more MCT oil


You can use any THM approved protein powder for this shake. I prefer to use the THM vanilla bean protein powder for this recipe. I also like the unsweetened THM protein powder. If you like a sweeter shake then add the sweetener even to the sweetened protein powders, otherwise there is no need to add sweetener. You can also add in some peanut flour for some added flavor 😉 Make it your own! 

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