## Simple Protein Shake for Women Like Me ✨

May 15, 2026

I’ve learned that those giant protein shakes are just TOO much volume for me.

I cannot force huge meals or thick heavy shakes all day long.

And honestly… many store bought protein shakes can feel:

• heavy

• overly processed

• full of artificial ingredients

• low in fiber

• hard on digestion

• constipating for some people

I only buy store bought when I can't blend my own.

I keep it SIMPLE.

Blending my own shake allows me to:

Control the ingredients

Add hydration

Add fiber

Keep sugar lower

Adjust the thickness

Get enough protein without overwhelming my stomach

This has worked much better for my energy, digestion, and protein intake while trying to build muscle and stay healthy.

My Simple Low Volume Protein Shake

• 1 scoop protein powder

• 3/4 cup unsweetened almond milk or Fairlife milk

• Small handful ice

• 1 tablespoon chia or ground flax

• Small handful spinach

• A few berries (I like blueberries)

That’s it. No peanut butter, collagens, no NOTHING extra.

Light.

Simple.

Easy on the stomach.

Higher protein without feeling miserably full afterward.

Sometimes we do not need MORE food.

We need SMARTER nutrition that actually works for OUR body.

She Chose Herself 2012

The Healing Cheff

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