Healthy Lotus biscoff protein shake


My love for Lotus biscoff is endless, I could easily finish a whole jar in one setting with no shame if I wanted to however, I'm well aware that this does no good to my fitness.

Gladly found a way to incorporate spreads (other than sugar free peanut butter) without exceeding my caloric intake, I also recommend the same to my clients!


I Usually stick to the one tablespoon rule:


  • A tablespoon of a typical spread at 15 grams has an approximate 88-95 100 calories.

  • A 100 calorie count of your daily calorie needs allows for flexibility

  • It teaches you how not to deprive yourself of your favorite foods.

  • Balance not deprivation, unless you know you'll finish the jar on that day.

For example, 1 tablespoon of Lotus biscoff has 88 calories, 8 grams of carbs and 5 grams of sugar which is not bad at all.


For breakfast I decided to have a protein shake where I use my favorite BPI Sports hydrolyzed whey in brownie flavor(1 scoop has 24 grams of protein).The taste is AMAZING I'm telling you.

I don't usually add milk to my shakes since I'm lactose intolerant and it feels lighter anyways, sometimes I add bananas to up the amount of carbohydrates depending on how I distribute the carbohydrates for the day.


Easy peasy effortless recipe!

  • 1 scoop of hydrolyzed whey protein (Chocolate flavor)

  • 1 Tablespoon of Lotus biscoff

  • 1.5 cup of water

  • Ice cubes

  • Blend

Here's to including our favorite foods in a healthy regimen.

Filling, high in protein, great as a breakfast or even a post workout option.

But most of all, Yummy!


Bon Appetit x




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