Pina Colada Protein Shake


Pina Colada Protein Shake


One of the most asked questions I receive is how I maintain my weight as a food blogger, and I pretty much never know how to answer it. Well, I do, but I never know if people are really that curious or if they are just teasing. Well, after receiving the 5 millionth email that mentions it I decided to use this pina colada protein shake to get jiggy with it, or real, or whatever you would like to say.


Any Jose Conseco, here’s the deal, if this is not something you care about just go ahead and scroll down to the recipe. If you’ve been curious whether you’ve emailed to ask or not here’s a few FAQ’s that frequent my inbox.


*Do you have an eating disorder or issues with body image?

A: No, I have never had an eating disorder. Ever. Though I’ve known a few to struggle with that and it breaks my heart. I blame society. For real. And actually, it hurts my feelings a little when such things are mentioned. Do I look sick? Do I seem like I’m struggling with that? No, I don’t have any body image issues. I actually am really happy with my body. It may not be perfectly toned and some areas could use a little fat 😉 but I feel like this is the way I was made and I’m healthy so what more could I want?


Golden Tote picks out clothes for you and ships them to your house!


Image by Malae Talley

*Why are you so thin if you’re a food blogger? Do you not really eat the food?!

A: Oh sister, I eat the food. Trust me, I’m snacking on sprinkle brownies as I type. I have a crazy fast metabolism thanks to Hypothyroidism. Yes, it’s hypo, not hyper. Did you know that you can have flip flop weight issues with that? Generally hypo gains weight while mine manifests as losing weight. Anyway, it’s one of those blessings and a curse. Is it nice to have a fast metab? Sure, but it stinks too. If my dose is off I’m freezing alllll the time, I’m so exhausted I feel like I’m running marathons and can’t stop, and if it’s really off I feel down and moody which if you’ve ever felt depressed you know just how not fun it is to live in darkness.


A Part II: Well, I kind of answered why I’m thin above, but here’s the rest of it. I take care of myself. I am a HUGE believer in putting good things into your body. Tired a lot? Eat better. Done. I’m all about protein, lots of fruits and veggies, smart choices, limiting my sugar during the week and I work out 4-5 times a week in the morning. Workouts are NOT about losing weight for me. They never have been. It’s about taking care of this incredible machine that I’ve been given. I know it sounds cheesy and I’ll fully admit that it even sounds annoying, but I actually come from a family that struggles with weight (remember how my sister lost almost 100 pounds). I feel like a workout is really just me showing my body appreciation for all it does every day and I want that to keep happening so I’m investing in my future.


Pina Colada Protein Shake


*Are you one of those annoying people that just eats desserts all the time and never gains weight?

A: Ahhhh, now that’s a good question. You may see a whole week of desserts, but I am not eating them as I post them. I make a treat and then schedule the post out in the future, so sometimes multiple come up in a week. Sometimes I’ll also make a few at a time and then we invite friends over to enjoy them with us. I get it all done in one day without gorging all by myself.

Alright, so it’s healthy during the week and a treat one day, usually on the weekend. And guess what, the less you have sugar the less you crave it. Promise.

* Do you have any rules you set for yourself and food?

A: I sure do, but I’m not an expert so you are not allowed to come back and tell me my ideas are the worst.

1. Protein at least twice a day

2. Variety of fruits and veggies at every meal

3. No carbs after lunch. Truth. My body just doesn’t do as well at night with carbs in me. That doesn’t mean it’s true for you.

4. Water, milk, coconut milk or almond milk. You’ll never see me drink anything else. And really, it’s almost always water. All day every day.

5. Healthy snack at least 3 times a day (I get up at 5:45 and am in bed by 10:15) such as, raw almonds, carrots, protein bar, green protein shake, string cheese, fruits, frozen bananas, or a spoonful of peanut butter (what?! You know you do it too)

6. NEVER skip a meal or a snack. Eating the right things all day keeps my metabolism active and me full so I don’t overeat.

7. Great portions. I see bloggers sometimes post a pic of sliced sweet potatoes on the grill, or 1/4 smashed avocado on a tiny piece of bread and call that a meal. NO. It’s not a meal and it’s sending the wrong message to readers. Sorry my friends, but your body needs food to survive and tiny portions, even of really healthy options is still not a healthy decision. I try to make sure I eat enough instead of over or under eating.

Now let’s get back to that pina colada protein shake.


Is Whey Protein or Soy Protein Better?

Two of the most common forms of protein powder are soy protein and whey protein.

Soy protein powder is made from ground up soy beans with no hulls or fat.

This powder consists of 90 to 95% protein and is low in fat and carbohydrates. (although many manufacturers add carbs to improve the flavor).

Whey protein is made from cow’s milk.

The whey is processed to remove carbohydrates, fats, and excess water.

The end product is a protein-rich powder.

Your choice of whey or soy protein depends on dietary factors and personal choice.

Whey tends to be smoother and has a mild nutty taste.

Soy has a stronger nutty taste and tends to be a bit gritty.

Whey is an animal product and therefore not suited for a vegan diet.

Also whey comes from milk and contains lactose, not a choice for lactose intolerant individuals.

Some of the nutrients vary, so take into consideration what your desired result is for adding protein to your diet.

When it comes to food, protein powder specifically, it is not a one-size-fits-all.

Both whey and soy are excellent sources of protein supplements.

It comes down to personal choice.


Can a Protein Shake Replace a Meal?

Meal replacement shakes are designed to provide all of the nutrients that you should consume in a complete meal.

The best meal replacement shakes contain protein, fiber and essential vitamins and minerals.

So, a good protein shake with added fruits and vegetables that add vitamins and fiber can replace a meal.


Will Protein Shakes Make You Gain Weight?

You gain weight when you consume more calories than your body needs.

Most protein powders contain anywhere from 100–150 calories a scoop and are very low in carbs and fats.

Protein shakes on their own won’t make you fat, but if you’re drinking very high-calorie shakes and not watching your overall calorie intake, they’ll help you gain weight.




Pina Colada Protein Shake

Pina Colada Protein Shake
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5 from 2 votes

Pina Colada Protein Shake

Prep Time1 min
Cook Time2 mins
Total Time3 mins
Course: 100 Family Favorite Easy Healthy Recipes
Keyword: coconut, drink, healthy, pina colada, pineapple, protein, protein shake
Servings: 2 servings
Calories: 556kcal
Author: Sweet Basil


  • 8 ounces Coconut Milk
  • 1 Cup Frozen Pineapple
  • 2 Scoops Vanilla Protein Powder


  • Blend all ingredients until smooth and serve immediately.


Serving: 1g | Calories: 556kcal | Carbohydrates: 29.3g | Protein: 5.5g | Fiber: 2.3g | Sugar: 17.5g
Tried this recipe?Mention @OhSweetBasil or tag #OhSweetBasil!

You can get healthy and have a toned body without giving up your favorite almond joy! Who knew a protein shake could be so awesome! #thinkfisher

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Carrian Cheney

Lover of all things beautiful, good and delicious. Wife, mother, friend, foodie.

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17 comments on “Pina Colada Protein Shake”

  1. Thank you so much for this post. I just found out I have hypo thyroidism too (just like Tiffany, one of your commenters) No wonder I have been gaining weight and having hair loss.
    Do you have a certain exercise program that you follow? I appreciate your help. Hugs!

    • Hi Tammy!
      I use YouTube videos 6 days a week, usually hiit workouts or weights. If you go through our lifestyle-health and fitness section we have workouts and food ideas listed.

  2. Pingback: Chocolate Cherry Smoothie - Black Forest Protein Shake - Rachel Cooks®

  3. What an incredible thought for a smoothie, it would surely keep me full throughout the morning. I may claim to be in the midst of a furlough and sneak a drop of rum concentrate into my glass.
    I am always looking for ways to get more protein. This was made for me!

  4. Thanks for sharing Carrian! I always love to hear other people’s “eating rules.” And isn’t it so funny how having a food blog gives people the right to ask weirdo questions? Can you imagine a stranger walking up to you and asking you if you have body image issues? Oh, internet.

  5. Looks yummy! What brand of protein powder would you recommend?

  6. thank you for this post! It’s inspiring to me to try and eat better. I also have hypo Thyroidism but unfortunately for me I gain weight! I have a horrible time losing weight and if my numbers are off I to feel completely exhausted all the time..falling asleep in seconds and I gain weight so fast! I get frustrated because I feel like every time I get headway with losing weight my numbers go crazy and I gain it all back. Thanks again for your post and you look amazing 🙂

    • Hi Tiffany,
      My mother’s side of the family has a lot of thyroid issues and some of us lose and some gain weight so we are all very familiar with things. The biggest thing we have learned is to just try to keep things as clean and healthy as possible with at least 1 hour of exercise 3 days a week and 20 minutes 2 days a week when there’s weight gain due to medical reasons involved. But most importantly, to give ourselves permission to not be a certain size but instead to just try to be healthy. I can only imagine how frustrating that is, but one day everything will finally be made right. 🙂

  7. I think you look fantastic, and you’re totally inspiring to me! I put on about 50 lbs after going through a period of depression, and I can’t seem to get it together enough to lose it! One day, by golly. 🙂 I appreciate your honesty, and all of the amazing recipes you share!

    • Ashley, Depression is so real and takes a toll on the body in so many ways. I know you’ll do it too and if you ever need help my husband and I are always here for it. 🙂

  8. I think you look great! And your protein, carb, snacking, etc rules are great!!