Raspberry Lemon Cheesecake Smoothie, Blood Sugar Friendly (42g Protein, 19g Carbs) from CrossFit BC. A low-sugar raspberry lemon cheesecake smoothie with 42g protein, 19g carbs and 6g fibre. No banana, no added sugar. Ready in 4 minutes.
What you need: 0.5 cup Plain 0% Greek yogurt, 1 scoop Vanilla whey protein, 0.75 cup Frozen raspberries, 1 tbsp Hemp hearts, 0.75 cup Unsweetened almond milk, 1 tsp Lemon zest, 3 cubes Ice.
How it comes together: Add almond milk and Greek yogurt to the blender first. Add protein powder, raspberries, hemp hearts and lemon zest. Blend on high 45 to 60 seconds until smooth. Pour and top with a few whole raspberries and extra zest.
This recipe comes from the CFBC Test Kitchen, where our coaches cook the meals we actually recommend to members training five to seven days a week. Every recipe lists real ingredients, real timings, and the protein and calorie numbers we use when we build nutrition plans in Olympic Village.
It's built with that in mind: around 20g of carbs, plenty of fibre, protein and fat, and no added sugar. That said, it's food, not treatment, and bodies respond differently. Run it past your doctor or dietitian, and if you track with a meter or CGM, check your numbers 1 to 2 hours after the first time you have it.
They're the two fastest ways to turn a smoothie into a sugar delivery system. Frozen cauliflower, zucchini, avocado and chia give you the thick, creamy texture without the carbs.
Taste first, the protein powder usually does the job. If you need more, a few drops of stevia or monk fruit work. Skip honey and maple here.
Frozen gives you the thick, cold texture. Fresh works, just add 4 to 5 ice cubes.
