YourChart.net

The Everyman Smoothie

My go-to, budget-friendly breakfast for tackling high cholesterol. Nutrient-dense, high in fiber, and actually tastes good.

💰 Total Cost

$3.64

🔥 Calories

313

💪 Protein

35g

🌾 Fiber

9g

The Recipe

Ingredients

  • 1 scoop Isopure Protein Powder
  • 1 tbsp Almond Butter
  • 2 tbsp Greek Yogurt
  • 1 cup Frozen Fruit
  • 4 cups Spinach
  • 1 cup Water

Instructions

  1. Combine all ingredients in a blender.
  2. Blend on high for 60 seconds until smooth.
View Detailed Cost & Nutrition Breakdown

Cost & Nutrition Per Serving

Here’s how each ingredient contributes to the final cost and nutritional value of a single smoothie.

Ingredient Cost Calories Protein (g) Fiber (g)
almond butter (1 tbsp) $0.25 95 4 2
Greek Yogurt (2 tbsp) $0.20 18 3 0
protein powder (1 scoop) $1.49 100 25 0
frozen fruit (1 cup) $1.20 80 1 5
spinach (4 cups) $0.50 20 2 2
water (1 cup) $0.00 0 0 0
Total $3.64 313 35 9

Ingredient Sourcing & Bulk Cost

For full transparency, here are the exact products I use and what they cost in bulk. Prices may vary.

Ingredient Brand/Notes Bulk Cost Link
almond butter Trader Joes $7.00 View
greek yogurt Trader Joes $6.00 View
protein powder Isopure (Flavorless) $70.00 View
frozen fruit Trader Joes $3.59 View
spinach Trader Joes $3.00 View

Why These Ingredients for Heart Health?

Almond Butter

A great source of monounsaturated fats, which help lower LDL ("bad") cholesterol and are packed with Vitamin E.

Greek Yogurt & Protein Powder

Provides a high-protein, low-fat base that keeps you full and helps maintain muscle, which is key for overall metabolic health.

Berries & Spinach

Loaded with soluble fiber and antioxidants. Soluble fiber is essential for binding to cholesterol and removing it from the body.

Follow the Journey

I post daily tips, frugal health finds, and data-driven updates on my journey to lower cholesterol. Follow along on X for the latest!

Follow @jyanbrohnson_