Protein shakes are a great way to get your macros in for breakfast, lunch, or dinner. Here is how I’ve meal prepped for smoothies.

Step 1: Purchase 16 oz mason jars


There is a 12 pack of 16 oz jars at Walmart for $12.87. You will also need ingredients for your smoothies; my smoothie ingredients include peanutbutter, almond milk, and vanilla protein powder.

Step 2 : Clean

Wash your mason jars upon purchase and get ready for your prep.

Step 3: Blend

Now this is the most important step.. You need to blend together your ingredients, and DO NOT use ice. Using ice can cause it to become watered down. If you usually have a cup of ice and 1/2 cup of almond milk I would suggest using 1 cup – 1 1/2 cups of almond milk.

For this recipe I will need

( which makes 4)

  • 2 TBS Peanutbutter
  • 4 1/2 cups of almond milk
  • 4 scoops of protein powder

Blend together and evenly distribute into 4 jars. Leave a few centimeters of space so that the smoothie can expand once it’s frozen.

Step 5: Label

If you are making more than one flavor for the week you will need to label each jar. I stick a piece of tape on top, and then screw the lid firmly into place.

Step 6: Freeze

Place your jars in the freezer; be careful to place them where they can’t fall.

Step 7: Eating instructions

These usually take an hour or so before it’s defrosted. Do not wait too long to eat, because it can become thin very fast, depending on the ingredients used. I usually wait until it’s about half way defrosted and then I shake it up. I either eat it with a spoon or shake it a bit more and use a straw.


Another tip, if you need to speed up the defrosting process, run some warm water over the jar or let it sit in a sink of water for a little bit. ( I usually do this while I get ready for work)

I hope this is helpful, and makes your goals that much more achievable. Have a great week! ☺️

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