Coffee (1 Mug (8 Fl Oz)) and Protein Smoothie (1 Cup)

Choose an unsweetened protein powder with no added sugar, syrups, maltodextrin, or sweetened coffee creamer.

Blend the coffee with unsweetened Greek yogurt or unsweetened soy milk instead of juice, sweetened milk, or flavored plant milks.

Add fiber-rich ingredients such as chia seeds, ground flaxseed, avocado, or a small portion of berries.

Include a fat source such as natural peanut butter, almond butter, or avocado to slow absorption.

Keep fruit portions modest; favor berries over banana, mango, dates, or large amounts of other sweet fruit.

Avoid drinking it on an empty stomach; have it alongside a balanced meal or after protein- and fiber-containing food.