A Plum Good Protein Shake!

  • Yield:1 serving
  • Difficulty:Easy
  • Time:10 minutes

In my humble opinion, this is one of the best protein shakes I’ve ever made! It really is soooo good. You see, I adore plums but detest prunes. To me, eating prunes or drinking prune juice is like a medieval form of torture. However, plums will drop me on Cloud 9, 10, and 11! In fact, they’re on my top five list of favorite fruits: Cotton candy grapes, plums, blueberries, Rainier cherries, and oranges.

Strawberries are the typical go-to fruit of sports nutritionists because they are low in the glycemic index and high in both fiber and flavor. But, there are only so many strawberries one can eat! Sometimes you just have to switch things up a little. In my search for low glycemic index/glycemic load fruits, I found that peaches, plums, and cherries came in with some of the lowest numbers (they are all related species of trees which also include almonds and apples). Foods low in the glycemic index help control blood sugar because they don’t cause those pesky sugar spikes that leave you feeling hungry ten minutes later.

Plums are rich in vitamin C, which help your body absorb iron. They also contain fiber, potassium, cancer fighting anthocyanins (hence their dark color), and are only around fifty calories each for large ones. They are typically available in supermarkets and health food stores from May to October. Plums are a good sometimes fruit, because they contain some oxalic acid, which is not good for people who are prone to kidney stones. If you feel this shake is too low in calories or carbs for you, then toss in a little neutral flavored Karbolyn!


  • 1 scoop EFX Sports vanilla whey protein
  • 1 scoop neutral Karbolyn (optional, calories for this are not added into the nutrition info)
  • 2 small or 1 large ripe plums (calories calculated for two 2” fruits)
  • packet of stevia
  • 1 cup of water with some ice
  • 1 tbsp. flax seeds


Cut the plum in half and remove the pit. Slice it up into smaller slices and throw it in the blender. Next comes the protein and all the other stuff with the ice being last to hold it all down. I sprinkled the flax seeds and some almond chunks on top for the picture, but the recipe is best with just the flax seeds. You can mix them into your shake or put them on top, it’s good either way. Blend; pour in a glass, and LOOOOOOVE!!!


Calories: 249
Protein: 27 g
Fat: 6.7 g
Carbs: 24 g
Fiber: 4.6 g