JR’s Breakfast Smoothie

Mark’s Daily Apple reader JR submitted this Primal Blueprint recipe video as his entry to this year’s Primal Blueprint Recipe Video contest. This is one in a series of recipe videos, workout videos, Grokfeasts and other contest submissions that will be published all week long. View them all and vote for your favorites later this week. Grok on!

About the Author

Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.

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18 thoughts on “JR’s Breakfast Smoothie”

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    1. Agree with lockard. I was surprised at how much fruit this has in it. Maybe cut back on some of the fruit and add a 1/4 of an avocado for healthy and filling fats and it adds a nice thick texture. I also like to add some pasteurized egg for protein and a generous sprinkle of cinnamon.

  1. SO products like that one above contain the additive carrageenan. Carrageenan has a long and significant history of significant correlations to different types of cancer and acute anti-inflammatory responses. It’s used in plant milk products to improve the viscosity. That and the high sugar content make this very unappealing to me. There is still a lot of research and debate about the Carrageenan but I’ve read enough to think twice before consuming it. Just a little food for thought!
    Also, I do a frozen spinach, avocado with hemp protein and macadamia butter smoothie. It sounds grose, but it’s pretty darn good!

  2. The coconut milk he’s using

    So Delicious UNSWEETENED COCONUT MILK BEVERAGE is garbage – notice it’s calla beverage not coconut milk


    Notice Vitamin D-2 – This is CRAP

    1) His smoothie is all fruit – all carbs with a small amount of fat

    Nutrition Facts for the +coconut milk”

    Serving Size 1 cup (240 mL)
    Amount Per Serving
    Calories 50
    Calories from Fat 50
    % Daily Value*
    Total Fat 5g 8%
    Saturated Fat 5g 25%
    Trans Fat 0g
    Cholesterol 0mg 0%
    Sodium 15mg 1%
    Potassium 0mg 0%
    Total Carbohydrate 1g 0%
    Dietary Fiber 0g 0%
    Sugar 0g
    Protein 1g

    A breakfast smoothie – IMHO – should contain some protein

    Here’s my version

    Take 1 pint Natural By Nature Heavy Whipping Cream and 1 pint of water – blend together and divide in half – use 1 immediately and save the other for the next day

    Blend in 1 tablespoon of unsweetened Hershey’s cocoa and 1 scoop of Jay Robb Protein Powder Made With 100% rBGH-Free
    Whey protein isolate as the protein source

    Add either 1/2 cup of blueberries OR 1/2 cup of strawberries


    Also – if you’re going VLC just leave out the fruit

    Carbs w/o fruit – 2
    Carbs with fruit – appx 8-9

  3. Thanks for the comments guys, I appreciate the advice about the coconut milk. It is a recent addition into my diet so I will look around for alternatives.

    As for the haters, this is not a daily smoothie, I have it on occasion mixed in with other recipes which are mostly veggie based. This was my first ever how-to video and wanted to do something quick and easy, I wasn’t planning on winning but wanted to participate since I have the time.

    As for the sugar/protein comments, I totally understand, but we are all different. When I eat a protein filled breakfast, like today for instance (3 egg veggie omelet & bacon strips) I want to fall asleep about an hour later. I don’t need food in the morning, just a little something to get my day going. I don’t know what to tell you, it just doesn’t work for me, never has. Many times I will skip breakfast all together and just drink water in the morning.

    Considering I have lost 60 lbs and now weigh in the 140’s, have energy throughout the day as you will see when my workout video is posted, and feel phenomenal, I must be doing something right. Also being a smaller individual, I don’t need massive amounts of protein every single day. The amount I get from my spinach, nuts/legumes and the occasional meat based dinner seems to be just fine.

    Thanks again,


    1. Hi JR – It takes a lot of work to put together a video and I enjoyed watching yours. Congratulations on your weight loss and overall primal success! Do what works for you, adjust what doesn’t (but you already know that).

      1. Those are kind words Cherie. Thank for being so positive. JR – Your shake is almost identical to mine and I LOVE it. I’ve been dealing with an extra 30 lbs for 30 years, (I just lost 18 of those pounds in the past 11 weeks on PB!) so in my book, anyone who can lose 60 lbs gets my attention. “Weigh” to go bro! Don’t worry about people who disagree with you. They have that right, but being Primal (at least to me) is about a healthy lifestyle, and that includes the words and attitudes we choose to use and have. You are totally rockin’ it bro and I appreciate your video. Keep going!

    2. Nobody’s a hater. That is a really unfortunate expression. It really is a lot of fruit. I have a smoothie for breakfast every day, but I boost the protein and try to stick with one or two fruits so I can actually taste the strawberries, or raspberries, or whatever it is I have in the fridge that day. It is always a modest amount though in order to control the sugar spike.

  4. I do think that is a lot of fruit BUT it is full of nutrients. I use raw regular organic grass fed milk. I add greens and chia seeds and aloe (fresh)..sometimes a avacado and coconut oil.
    You look great!

  5. A diabetics nightmare! Please post (as you mentioned) the veggie smoothie that you have in the evenings and redeem yourself! (LOL)

    1. Today’s smoothie was JR’s Mean Green.

      Almost all organic contents –

      Green Grapes
      Green Apple
      2 Celery Stalks
      Half of a Large Cucumber
      Snow Peas w/ Pods
      Lots of Baby Kale
      Coconut Water

      If you need a “boost” you can add or substitute Green Tea or another unsweetened tea. Sometimes I will also add a Kiwi or some Pineapple chunks if I want it sweeter. If i’m out of Kale I will use Baby Spinach, then head to the store of course!

      In retrospect maybe I should’ve filmed this one, but I will be filming it along with other smoothies and meals in the future, and adding them to my youtube channel.

  6. I love the video…I never have time to make breakfast… blending fruits n vegies works best…n its quick n nutritious…love it!

  7. Great smoothie video although I would add vanilla or unflavoured protein powder to keep me going through the morning. Without the protein I would be hungry in an hour or two.