1|---
2|author: GLP Spot Editorial Team
3|title: Protein shake template (easy on low appetite days)
4|excerpt: A simple shake you can tweak to hit protein goals when food sounds bad.
5|meta_description: >-
6| A simple protein shake template you can tweak to hit your protein goals on
7| GLP-1s when food sounds bad. Mix-and-match ingredients for easy nutrition.
8|date: '2026-02-24'
9|dateModified: '2026-04-04'
10|category: Recipes
11|readTime: 5 min read
12|type: recipe
13|servings: '1'
14|prepTime: 3 min
15|protein: 30–60g
16|calories: 200–700
17|related:
18| - protein-smoothie
19| - protein-supplements-guide
20| - protein-goal-simple
21| - nausea-triggers-management
22| - hydration-habit
23|primary_keyword: protein shake template
24|faq: []
25|---
26|
27|> [!TIP] If you can drink it, it counts
28|> On rough days, sipping protein is still a win.
29|
30|## Base recipe
31|
32|## Recommended Products
33|
34|For this recipe, these products help:
35|
36|- **Protein powder** — Essential for hitting protein goals. [Whey protein powder](https://www.amazon.com/s?k=Whey+protein+powder&tag=glpspot-20) is versatile and mixes well.
37|
38|- **Meal prep containers** — For storing portions. [Glass meal prep containers](https://www.amazon.com/s?k=Glass+meal+prep+containers&tag=glpspot-20) are durable and microwave-safe.
39|
40|- **Water bottle** — Stay hydrated. A [large water bottle](https://www.amazon.com/s?k=large+water+bottle&tag=glpspot-20) helps you track intake.
41|
42|*GLPSpot may earn from qualifying purchases.*
43|
44|Pick **one** from each line:
45|
46|### Liquid
47|
48|## Recommended Products
49|
50|For this recipe, these products help:
51|
52|- **Protein powder** — Essential for hitting protein goals. [Whey protein powder](https://www.amazon.com/s?k=Whey+protein+powder&tag=glpspot-20) is versatile and mixes well.
53|
54|- **Meal prep containers** — For storing portions. [Glass meal prep containers](https://www.amazon.com/s?k=Glass+meal+prep+containers&tag=glpspot-20) are durable and microwave-safe.
55|
56|- **Water bottle** — Stay hydrated. A [large water bottle](https://www.amazon.com/s?k=large+water+bottle&tag=glpspot-20) helps you track intake.
57|
58|*GLPSpot may earn from qualifying purchases.*
59|
60|- 10–12 oz water, milk, or almond milk
61|
62|### Protein
63|
64|## Recommended Products
65|
66|For this recipe, these products help:
67|
68|- **Protein powder** — Essential for hitting protein goals. [Whey protein powder](https://www.amazon.com/s?k=Whey+protein+powder&tag=glpspot-20) is versatile and mixes well.
69|
70|- **Meal prep containers** — For storing portions. [Glass meal prep containers](https://www.amazon.com/s?k=Glass+meal+prep+containers&tag=glpspot-20) are durable and microwave-safe.
71|
72|- **Water bottle** — Stay hydrated. A [large water bottle](https://www.amazon.com/s?k=large+water+bottle&tag=glpspot-20) helps you track intake.
73|
74|*GLPSpot may earn from qualifying purchases.*
75|
76|- 1–2 scoops whey or casein, **or**
77|- 1 bottle ready-to-drink protein (then skip liquid)
78|
79|### Flavor
80|
81|## Recommended Products
82|
83|For this recipe, these products help:
84|
85|- **Protein powder** — Essential for hitting protein goals. [Whey protein powder](https://www.amazon.com/s?k=Whey+protein+powder&tag=glpspot-20) is versatile and mixes well.
86|
87|- **Meal prep containers** — For storing portions. [Glass meal prep containers](https://www.amazon.com/s?k=Glass+meal+prep+containers&tag=glpspot-20) are durable and microwave-safe.
88|
89|- **Water bottle** — Stay hydrated. A [large water bottle](https://www.amazon.com/s?k=large+water+bottle&tag=glpspot-20) helps you track intake.
90|
91|*GLPSpot may earn from qualifying purchases.*
92|
93|- 1 tbsp cocoa powder **or**
94|- 1/2 banana **or**
95|- A handful of frozen berries **or**
96|- 1 tsp instant coffee + cinnamon
97|
98|### Optional add-ons
99|
100|## Recommended Products 101| 102|For this recipe, these products help: 103| 104|- Protein powder — Essential for hitting protein goals. Whey protein powder is versatile and mixes well. 105| 106|- Meal prep containers — For storing portions. Glass meal prep containers are durable and microwave-safe. 107| 108|- Water bottle — Stay hydrated. A large water bottle helps you track intake. 109| 110|GLPSpot may earn from qualifying purchases. 111| 112|- 1 tbsp peanut/almond butter (more calories) 113|- 1/2 cup Greek yogurt (thicker + more protein) 114|- Ice (helps nausea for some people) 115| 116|## Directions 117| 118|## Recommended Products 119| 120|For this recipe, these products help: 121| 122|- Protein powder — Essential for hitting protein goals. Whey protein powder is versatile and mixes well. 123| 124|- Meal prep containers — For storing portions. Glass meal prep containers are durable and microwave-safe. 125| 126|- Water bottle — Stay hydrated. A large water bottle helps you track intake. 127| 128|GLPSpot may earn from qualifying purchases. 129| 130|1. Add liquid to blender. 131|2. Add protein + flavor. 132|3. Blend 20–30 seconds. 133| 134|> [!NOTE] If shakes make you nauseous 135|> Try smaller portions (half shake), colder temperature, and sip slowly. 136| 137|--- 138| 139|### Want more easy protein? 140| 141|## Recommended Products 142| 143|For this recipe, these products help: 144| 145|- Protein powder — Essential for hitting protein goals. Whey protein powder is versatile and mixes well. 146| 147|- Meal prep containers — For storing portions. Glass meal prep containers are durable and microwave-safe. 148| 149|- Water bottle — Stay hydrated. A large water bottle helps you track intake. 150| 151|GLPSpot may earn from qualifying purchases. 152| 153|- 30g Protein Smoothie 154|- Protein Supplements Guide 155|- Protein goals made simple 156|- Browse all recommended products 157|