How I lost weight and built muscle using smoothies with egg white protein
Update July 26th, 2017: We’re 100% plant-based here. Veganizing, if you will. So while this is part of our past, it’s also part of our journey. High five if it’s part of yours. 🙂
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Egg white smoothies may have a weak name. (So we’re in the process of rebranding them as “NOYOKE Shakes”.)
But, the effect they have on your body and mind is most incredible.
You see, as a young adult, I needed a protein. And I needed a source I could count on for results.
Whether it was building muscle for sports or losing weight for dating, I needed something that was:
- Natural.
- Satisfying.
- Actually able to get me get results.
I found egg white smoothies to be the holy grail.
No, I don’t recommend a smoothie diet, per se. But adding egg white smoothies to my diet has changed my life (twice over).
Indeed, I’ve tried all the protein shakes out there.
As a former road warrior living life in an airport, I needed to.
But after reading extensively about whey, soy and casein, I’ve found egg white protein-based smoothies to be the best thing for my diet.
I enthusiastically advocate them to anyone considering a smoothie diet.
Why?
My story says it all.
Recommended Egg White Smoothies
Peanut Butter and Jelly (PB&J) Shake - This PB&J smoothie full of protein is the absolute best for picky eaters. This is a go-to protein shake without banana. You'll love it! Read More »»
Mango Smoothie - It’s sweet. It’s simple. It’s easy to make. And the consistency is thick but not too thick. It’s gorgeous. And most importantly, it’s delicious. Whether…
Cake Batter Shake - Like birthday cake? Here’s a simple shake that tastes just like it. It’s the Cake Batter Shake. And it tastes delicious year round.
Apple Carrot Kale Smoothie - Green smoothies are all the rage now-a-days. (We have a bunch on our Vitamix Recipes page). Why? Because they pack a major nutrient punch and because…My Egg White Smoothie Story: The Deli
Egg white smoothies were a trick from the deli.
Ed, the Jewish body builder, showed me. “Dave orders six gallons at a time, and three are for me!”
Proudly, he’d tell me egg whites are the best source of protein. And, if they’re pasteurized, they’re kosher to eat straight from the carton.
“Egg whites in smoothies was still too bizarre. Too hardcore.”
The facts about egg whites being 100% natural and cholesterol-free still weren’t convincing. Egg white smoothies were still too bizarre. Too hardcore.
That is, until Ed asked me, “You don’t want to be gangly forever, right?”
Like any new territory, I started slowly with egg white smoothies.
At first, they helped me build a ton of muscle for high school football.
Then, they helped me lose weight I gained from five years as a traveling consultant.
Finally, they were the inspiration for starting lifeisnoyoke.com.
Why?
Because after ten years, I realized that egg white smoothies are an ‘effing miracle.
Building Muscle with Egg White Smoothies in my Diet
I first got into egg white smoothies to build muscle for high school football.
Compared to my peers, I was a man among boys.
Yes, I developed early.
But, I my secret was the egg white protein I was feeding my muscles post-workout.
Today, I make egg white smoothies after the gym.
In fact, I get so excited to make one with my Vitamix afterwards. It’s like a prize for finishing my workout.
I never wait more than thirty minutes post-workout. It’s usually within fifteen.
My muscles love the protein and my brain loves the reward.
It’s fun, especially since I have the best recipes and perfected the technique.
Losing Weight with the Egg White Smoothies in my Diet
For five years, I traveled for work.
I was eating crap, drinking a ton and completely out of shape.
At my peak, I was 210 lbs.
Not huge, but for a guy who’s naturally six foot tall and gangly, that’s not fit either.
Seeing a success story of a guy who lost 130 lbs with egg whites made think. If they’re good at building muscle, they have to be good at helping lose weight, right?
So, with Marriott points, I bought a cheap blender and got the proverbial band back together.
Over the course of a year, I lost about 35 lbs.
No, it wasn’t quick.
But the only healthy way to lose weight is gradually. 1-2 lbs per week.
Fortunately, I was immediately more energized and happy to be reunited with egg white smoothies.
I have vowed to never leave them again. And, of course, it has become part of my life’s work.
The Community
The first community to embrace egg white smoothies was body builders.
They realized egg white protein is the most superior with nearly zero side effects or risk.
And, the results were obvious.
Now, there is a new community building. And, they are not body builders.
The new egg white smoothie community consists of highly educated, health conscious and innovative people. They are entrepreneurs. And leaders.
The Success
Rick P.
Attorney
Chicago, IL
“Sometimes I have to get creative. I’ll bring a zip lock bag of egg whites to the office. It’s never as good as a smoothie from home, but I gotta get that protein.”
Lisa M.
Boutique Manager
Minneapolis, MN
“Now almost always use almond milk and egg whites. I’m actually drinking one right now as I get ready for work. It’s got kale, blueberries and peaches. It takes me a bit to drink, so I really get to savor it. Plus, I’m not hungry til much later in the day.”
Fellow Bloggers
FitBlvd: Took me so long to try but, wow!
Where to start
Just go make one. Find an egg white smoothie recipe you like, go to the grocery store and you’re done. It’s that easy.
I’d recommend trying the Banana Oatmeal one. That’s what Eli and EJ had.
If you don’t have a blender, you have three choices:
- Don’t get a blender: No smoothies for you.
- Get the cheapest blender (practice).
- Get the best blender: Vitamix.
That’s it. Go make an egg white smoothie now!
If you only try because it’s a new smoothie diet, that’s totally cool. Maybe someday these smoothies become your diet!
Related resources
Here are a couple related and recommended articles you might find useful.
Everything you ought to know about Vitamix: The NOYOKE Vitamix Guide
Start here on your weight loss journey: Lean Body 101
FAQ
What’s the basic egg white smoothie recipe?
They’re all based on a simple formula.
- Egg whites (100% liquid, pasteurized).
- Almond milk.
- Frozen bananas.
- Ice.
- Stevia.
From there, you can play around with peanut butter, cocoa powder, kale, vanilla, raspberries, mango, pineapple, blueberries, strawberries, etc.
Here’s a full post about how to make a NOYOKE Shake.
Should I use powdered egg whites or liquid?
Liquid egg whites get MUCH better results. Consistency, texture, taste, etc. Plus, they’re less processed than the powdered version.
Can these be used as a meal replacement?
Absolutely. It’s my go-to when I’m low on options (or feeling lazy!).
Is it really safe to put raw egg whites in smoothies?
Do not put raw egg whites in your smoothies. That’s not safe.
We’re talking about using 100% liquid, pasteurized egg whites. The kind that comes in a carton. That’s totally safe.
Where do you get your egg whites?
I used to get them from Egg Whites International. But then I got a bit concerned with their sourcing, so started buying the cage-free kind from Trader Joe’s. Costco also sells them in bulk. Really, whatever works for you.
I have a question that’s not listed. What do I do?
Contact me. Happy to help. 🙂
I’m very confused. In the four “Recommended Egg White Smoothies” section, none of the recipes for those smoothies have egg whites even mentioned. What’s going on?
We’ve gone 100% plant-based and have updated our smoothie recipes accordingly.
It’s easy to use those still and simply add some egg whites
Great information thank you
Will it be ok use egg whites and cocoa powder in a shaker instead of a blender?
Sure! Why not?
Just curious, instead of almond milk can you just mix with water and various ingredients? If not water is coconut water ok?
Enjoyed your website and motivated to try the egg white shakes. Thank you!
It’s safe for kids too, right?
Absolutely! Once pasteurized, eggs have far less salmonella concern.
It’s ok for kids too right?
Yup. Completely safe.
Looking for waysl to shake up and wake up my metabolism and found your advice and on noyoke site…it sounds great….going to start today…thanks
Great! Good, luck, Cynthia 🙂
Your website has been so helpful to me! I am a little wary of always using protein powders when making my shakes, but I know that protein in the key to me eating less since I feel full as well as helping me build muscle. That being said, I have a question to ask. I am not to the point where I would be buying egg whites in bulk yet, and, sadly, there is no Trader Joe’s near me. To start out would buying egg beaters 100% egg whites be an alright choice to ease into egg whites smoothie? Forgive my horrific grammar in this post, but any advice is appreciated!
Most grocery stores offer egg whites in a small carton, just make sure they are pasteurized. Let me know how it goes, Janessa!
Your website is so complete and useful! I now have an egg white smoothie every morning! Prepare it the night before and keep it in a mason jar.
But tell me, how long in advance can I prepare them?
I mean, can I prepare 5 on sunday evening for the whole week?
Thank you!
Hi Cynthia,
Glad to hear you’re loving these egg white smoothies!
From a safety standpoint, they’re probably okay to eat a few days after making them. So it might be a stretch to make ’em all Sunday night.
But from taste perspective, I think they’re always best made fresh.
Hope that helps!
You have convinced me to find somewhere to buy some eggs whites and give this a go.
Does it alter the taste
Great article! I am a new owner of a Vitamix and will now start squirting in some egg whites.
Also, your peers look like a bunch of weak girly-men losers.
Thanks, AGille. Yeah, looking at that picture, some do look like girly-men. I mean, if any of them were asked to stand up in my wedding, I wouldn’t be sure to put him with the groomsmen or bridesmaids!