In this post you will find 6 THM S smoothies. These THM S smoothies are designed to be rich, satisfying, and easy to make, using simple ingredients you can keep on hand.

Built around healthy fats and protein, these recipes help you stay full, curb cravings, and make THM feel easier to stick with—even on busy days.

Prints cleanly for binders & meal planning

Simple THM S Smoothies for Satisfying Fuel

🍓Strawberry Cheesecake THM S Smoothie

You may already have everything you need for this—no extra planning required.

Ingredients

• 1 cup unsweetened almond milk

• ½ cup full-fat cottage cheese

• ¼ cup freeze-dried strawberries

• 2 Tbsp cheesecake powder

• 1 oz cream cheese

• 1 tsp vanilla

• Sweetener to taste

Optional Extract: Strawberry, vanilla + almond

Build a Kitchen That Works for You

These smoothies are just the beginning. When you have simple, reliable meals you can count on, your whole day runs smoother—and you feel more prepared no matter what comes your way.

Inside the THM Hub, you’ll find easy meals designed for real life using ingredients you already have on hand.

👉Visit the THM Hub and simplify your meals with confidence

THM S | Easy Prep | Pantry-Friendly | Yield Servings: 1

Strawberry Cheesecake THM S Smoothie Nutrition

• Protein: ~ 25g

• Fat: ~13g

• Carbohydrates: ~ 19g

It tastes like comfort food but fuels you with clean carbs and protein—perfect for a steady, energized morning.

Why This Works:
Built from pantry staples so you can blend confidently without a last-minute store run

• hit your 20-25g protein goal

• stay healthy fat (S compliant)

• full-fat cottage cheese, full fat greek yogurt, cream, coconut creak, nut butter, almond milk, protein powder are the base for these smoothies.

• work beautifuly with lower natural sugar freeze-dried berries (raspberries blackberries and strawberries)

• 1/4 - 1/2 cup freeze-dried berries per smoothie

Bonus Tip: Want a different flavor? Experiment with other extracts and spices. Have fun!

👉If you prefer lighter, energizing meals for breakfast or snack, check out my THM E Smoothies here.

🫐 Blackberry Cream THM S Smoothie

You may already have everything you need for this—no extra planning required.

Ingredients

• 1 cup unsweetened almond milk

• ½ cup full-fat cottage cheese

• ¼–½ cup blackberries (fresh or freeze-dried)

• 1–2 Tbsp heavy cream (or coconut cream)

• 1 scoop THM-friendly protein powder (optional but great for hitting protein goals)

• Sweetener to taste

• ½ tsp vanilla extract

• Ice (optional, for thickness)

Optional Extract

• Lemon zest or a squeeze of lemon → brightens the berry flavor

• Pinch of salt → makes everything pop

• Stevia + a touch of monk fruit → smoother sweetness

Blackberry Cream THM S Smoothie

• Protein: ~ 36g

• Fat: ~10g

• Carbohydrates: ~ 14g

Low in carbs, high in healthy fats and protein, and just sweet enough to feel like a treat—without knocking you out of S.

🥥Vanilla Coconut Cream THM S Smoothie

You may already have everything you need for this—no extra planning required.

Ingredients

• 1 cup unsweetened almond milk

• ½ cup full-fat cottage cheese

• 1 Tbsp coconut cream (or a splash of canned coconut milk)

• 1 tsp vanilla extract

Sweetener to taste

This one feels like a treat but keeps you on plan

Optional Extract: Pineapple + Coconut + vanilla → tropical cream

Vanilla Coconut Cream THM S Smoothie Nutrition

• Protein: ~ 11g

• Fat: ~13g

• Carbohydrates: ~ 5g

This one feels like a treat but keeps you on plan

🥜🍫 Peanut Butter Chocolate THM S Smoothie

You may already have everything you need for this—no extra planning required.

Ingredients

• 1 cup unsweetened almond milk

• ½ cup full-fat cottage cheese

• 1 Tbsp natural peanut butter

• 1 Tbsp cocoa powder

• 1 scoop THM-friendly protein powder

• Sweetener to taste

• Water/Ice (optional)

Optional Extract: Carmel

Peanut Butter Chocolate THM S Smoothie Nutrition

• Protein: ~ 29g

• Fat: ~16g

• Carbohydrates: ~ 11g

Fresh, slightly tangy, and super refreshing

🍋🥥Key Lime Pie THM S Smoothie

You may already have everything you need for this—no extra planning required.

Ingredients

• 1 cup unsweetened almond milk

• ½ cup full-fat cottage cheese

• ½ ripe avocado (about 50 g)

• 1 scoop vanilla THM-friendly protein powder

• 1 Tbsp fresh lime juice (about ½ lime)

• 1 tsp finely grated lime zest

• ¼ tsp glucomannan (optional, for extra pie-thick texture)

• Sweetener of choice, to taste

• 1 cup ice

Fun twist: a drop of coconut extract turns it into “Key Lime Colada.”

Key Lime Pie THM S Smoothie Nutrition

• Protein: ~ 32g

• Fat: ~ 20g

• Carbohydrates: ~ 5g

Warm, comforting flavor—without turning on the oven

🍓🍰 Raspberry Cheesecake THM S Smoothie

You may already have everything you need for this—no extra planning required.

Ingredients

• 1 cup unsweetened almond milk

• ½ cup full-fat cottage cheese

• ¼–½ cup raspberries (fresh or freeze-dried)

• 1–2 Tbsp heavy cream (or coconut cream)

• 1 scoop THM-friendly vanilla protein powder (optional)

• 1 oz cream cheese (this is the “cheesecake” magic)

• 1 tsp vanilla extract

• Sweetener to taste

• Ice (optional)

Flavor Boost: Raspberry extract. Tiny squeeze of lemon → makes the raspberry flavor pop. Pinch of salt → rounds out the sweetness. Vanilla + a drop of almond extract → gives it that bakery flavor

Chocolate Banana THM E Smoothie Nutrition

• Protein: ~ 20-30g

• Fat: ~15-25g

• Carbohydrates: ~ 8-12g

Classic, satisfying, and still E-friendly

P.S. Need anything Pantry Today–related? You’ll find all my recipes, tools, and links here: pantrytoday.com/links