My experience in workouts has been quite extensive and I have posted over 100 articles on home workouts and related subject matter. Please feel free to suggest topics in this niche that you would like to read about.

My background in nutrition has not been as wide. This is what I do:

  • I control calories to a maximum of 2000 per day. This is not difficult to do, since calorie content is printed on most foods.
  • I eat lots of fruits.
  • My beverage of choice is water, bottled by Aqua Fina. No soft drinks, whether with calories or not.
  • I stay away from desserts with heavy sugar.

That’s about it. There are times that I stray from these standards, but I recover quickly. My weight stays between 184 – 188 lbs. and has for 3-4 years. It was 185.6 this morning.

There is much more to know about nutrition and I am starting to pay more attention to this crucial aspect of fitness.

This morning, I saw a post by a Facebook connection that spoke of protein drinks. It occurred to me that I had not used my blender in over a year.

I was inspired and did some brief shopping. Then, I blended a drink, composed of:

  • Half a banana
  • Several strawberry halves
  • A spoonful of honey
  • Some chocolate – flavored protein powder
  • About 6 oz. of Almond milk
  • Half a cup of vanilla yogurt
  • 5 ice cubes

This was not sophisticated, but it was a beginning. My goal is to have one of these for breakfast every day and another for dessert after dinner. I estimate the calorie content at around 200. Maybe 250 if I use more protein powder. I found that the drink described above was very filling.

I could use juice instead of Almond milk for a change, but this would increase the calorie content.

There are many concoctions that I could create. Bear with me as I go through a learning process.

I want to maintain my water consumption – at least 100 oz. per day. Water within food, especially fruits, will add to my hydration.

The image below gives me an idea of what may be available, though I would need to purchase a juicer.


Strawberry smoothie with yogurt (by Kraft Heinz)

  • 1 – 1 1/2 cups fat-free milk
  • 1 package Crystal Light Pure Mixed Berry Flavor Drink Mix
  • 1 cup vanilla low-fat yogurt
  • 1 cup frozen strawberries


  • Blend all ingredients in blender until smooth

This comes to a total of 100 calories and 15 carbohydrate grams package

Key Lime Smoothie (by Kraft Heinz)

  • 1/2 cup boiling water
  • 1 package JELL-O Lime Flavor Sugar Free Gelatin
  • Ice cubes
  • 1/2 cup cold water
  • 1-1/2 cups thawed COOL WHIP FREE Whipped Topping


  • Add boiling water to dry gelatin mix in blender. Cover, venting lid. Blend on low speed 1 minute or until gelatin is completely dissolved
  • Add enough ice to cold water to measure 1 – 1/2 cups. Add to blender with COOL WHIP, blend on medium speed until thickened and well blended
  • Serve immediately

This is a total of 60 calories and 10 carbohydrate grams

Strawberry – Banana Yogurt Smoothie (by Kraft Heinz)

  • 1 cup thawed Cool Whip Free Whipped Topping
  • 1 container (6 oz.) strawberry nonfat yogurt
  • 1 cup sliced strawberries
  • I medium banana, sliced
  • 1 cup crushed ice


  • Blend all ingredients on high speed until smooth
  • Serve immediately

This is a total of 120 calories and 26 carbohydrate grams

Here is an easy – to make slimming drink:

Here are 3 drinks that will require a juicer:


Please note: the above items are available from Amazon. There are many other similar options that may be found by scrolling from any of the links.

Here is a source for plant – based protein drinks

Atkins products (high protein, low carb)


Today was the day when I rediscovered an interest in blending protein drinks. Drinking lots of water every day has been one of my fitness standards, but without juices or carbonated drinks, it is nice to get into Almond milk concoctions.

Some of the images shown above seem quite fascinating and will encourage me in my rediscovered hobby.

Stay tuned. I will do updates later as I experiment further with health drinks and begin to develop favorites.

Please leave any comments or questions in the “Comments” section below. Or email me, richard@myworkoutathome.com.

Be well and stay safe!



  1. Hi Richard.  Thank you for sharing.  I love to make protein smoothies.  Great for workouts.  But I never considered making a smoothie for a headache, or a metabolism booster.  I also want to thank you for giving us an alternative protein source.  Can you elaborate more on Apres?  Who are they?  Why is Apres better than other smoothie drinks?  Why does it matter if I choose plant protein as opposed to dairy?  I would appreciate your knowledge on this subject.  You have probably already written on this subject having more than 100 articles.  if you can directed me the right way, I would be grateful.

    • Dave, I am aware that plant based protein is said to be more easily digestible and “cleaner” than dairy and certainly meat. But I drink dairy protein and am not taking a position of any protein source over another. Apres provides a plant based source with electrolytes. Vegans are happy with Apres, but I am not a vegan. Apres and plant sources also provide MCTs, which promote energy and reduce triglycerides and cholesterol. As I said in this post, I am a novice with nutrition and my “more than 100 posts” have been primarily on workouts. I hope this helps…Richard

  2. These recipes sound great.  I have recently gotten into smoothies because I have a sweet tooth.  Cookies and things are my usual choice, but I find that smoothies take care of my craving for sweet but don’t have the calories. Plus, they are filling so I don’t eat as much at meals.  As yet, I don’t have a juicer.   That seems like a lot of work for one drink, but I am thinking about it.  Thanks for the encouragement.

    • Thanks, Anastazja! Just make several drinks at a time…LOL. I don’t have a juicer either, but will probably get one soon…Richard

  3. I am a smoothie devotee. I like one in the morning for the protein and am always full. I have added two things to my regime: a one mile walk every other day and riding my daughter-in-law’s peloton on alternating days. This a big step for me. I will keep you posted on my progress and that I am sticking to this schedule.

    • Good for you, Carol! Let me know about your experience with the Peloton. I have heard about it, but have no real knowledge. Do you have an avatar for messaging? Where your picture appears with each message? Or could you create one?

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