Breakfast Smoothie

smoothie rosedale Breakfast Smoothie

Creamy, tasty smoothie ~ the perfect breakfast to start your day off with the correct amount of protein and fat. 


  • 1 scoop whey protein powder (or 15 grams of protein) – comes in all kinds of great flavors – check the label that there are no hidden unnecessary ingredients. Also keep in mind your protein requirements for the day, so if the scoop size is for 30 grams of protein then use half a scoop only.
  • ½ avacado
  • 8 oz. water, or some ice if desired.

The ingredients above is really creamy and nice, but if you want to get a little more creative, you can try some of the options below;
  • 1-2 Tbs. almond or cashew butter or 10-15 raw nuts.
  • 1/3 cup (fresh) frozen berries (strawberries, raspberries, blueberries, etc.) Add the fruit for a treat, we would have this everyday without the fruit.  Pass on this option if you are diabetic.
  • For a treat if you can add some whipped cream on top sweetened with xylotol.


            Mix in a blender, pour in a nice glass and drink slowly, enjoy.

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  1. Posted May 6, 2012 at 12:50 pm | Permalink

    Love doing morning smoothies. Fast and easy.
    I also ground flax seeds, hemp seeds, cacoa nibs and coconut and add that to my smoothie.
    Sometimes coconut oil too.

    Haven’t tried the Whey powder yet though.

    Always love your suggestions.

    • Dr. Ron Rosedale
      Posted May 6, 2012 at 1:20 pm | Permalink

      We totally forgot about the coconut shavings and oil which taste great! Flax seeds and hemp sound like wonderful ideas, thank you.

  2. Dana
    Posted June 4, 2012 at 6:03 pm | Permalink

    Also do your best to source a whey protein that is not denatured. I am not sure if it matters in the final tally for most people since we digest protein so easily (assuming adequate stomach acid, which some people who’ve been on the SAD for years seem to have lost their ability to make), but some people are sensitive to denatured protein.

  3. Roy and Julie
    Posted June 20, 2012 at 5:05 pm | Permalink

    I was wondering what specific brands of whey protein powder you could recommend, or what brands do you use. I have tried Gold Standard and Dymatize Elite, but I would like some suggestions. There are so many brands and types out there. I have only been able to find protein powder with around 25 grams of protein. I would love any help with this issue. Thanks!

    • Dr. Ron Rosedale
      Posted July 18, 2012 at 5:18 pm | Permalink

      We have enjoyed optimal nutrition (ON) the 100% whey, check the labels as they have several whey proteins in their line and many they have added sugars to, so just go with the simple basic one they have.

  4. Roy
    Posted June 21, 2012 at 3:38 pm | Permalink

    I’m have been following the Rosedale Diet for about 3 weeks now with great success! I’m interested in trying this breakfast smoothie but was wondering if you had any recommendations for whey protein powder to use.

    Thanks Dr. Rosedale for changing my life! Roy

    • Dr. Ron Rosedale
      Posted July 18, 2012 at 5:10 pm | Permalink

      We have often used ON, optimal nutrition 100% whey, they have a few difference variations of whey so check the labels as some do have sucrose added.

  5. Duke
    Posted May 26, 2013 at 6:53 am | Permalink

    Are we to be worried about the carb content of some of these? Some have equal amounts carbs to protein or a 2:1 ratio.
    I was also curious on your thoughts regarding those who have difficulty digesting nuts. It was not mentioned in your book. I don’t know if you are aware of why some people have this difficult and if there is a way around it. Thanks!

  6. juliet
    Posted June 1, 2013 at 11:56 pm | Permalink

    I came upon this article, while researching on my insulin resistance..and I am definitely going to purchase your book! .I also have high prolactin levels, and I am so tired of taking meds! I do you think there could be a link to both? has anything been researched on this? Thanks so much as I simply don’t know where to look again.. Will look out for a reply on my mail..

  7. John Vatistas
    Posted April 29, 2014 at 9:00 am | Permalink

    If I am currently overweight by 70 pounds or so, isn’t it true whey protein causes and insulin spike (as would the fruit)?

    Although I would love to have this for breakfast, I don’t think I could and maintain fat burning. What would be an ideal morning shake? Coconut milk, perhaps? Along with some berries, avocado, etc?? Can you provide a nice alternative that’s tasty and keeps one in ketosis?

    Thank you.

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