A satisfying protein smoothie is one of the best ways to start out the day. When prepared properly, they’re healthier than anything fried in a skillet, while being just as filling and delicious. In fact, the biggest problem with protein smoothies is that there are so many ways to make them that you may easily get confused. Here’s a quick breakdown of some of the best and most popular protein smoothie recipes, so that you have a good idea of where to start. And remember, there’s nothing wrong with branching out if the ideas below don’t suit you.

Adding a small amount of a protein supplement, usually a powdered form intended specifically for beverages will let you get protein into any kind of smoothie you make. The benefit is that it lets you get the nutrition independent of any other ingredients and this is as beneficial as some of the most effective weight loss pills. However, afterward, you need to calculate how much the ingredients affect the overall composition when added in. By choosing good regular ingredients you can often avoid the need for supplements altogether.

Dairy products such as yogurt and milk are great thinners, but they do need to be in low-fat form when possible. Fruit juices are also a valid option in some cases, though they may be too sweet when combined with other ingredients.

Of course, the important part of a smoothie isn’t the thinner but the base that gives it substance. Fruits such as bananas, peaches, and seedless cherries can be a good start and often work well together in many different proportions. Peanut butter and other peanut-derived products are even better and can be a great way to contrast the sweetness with a bit of saltiness.

The single best thing you can put in your protein smoothie, though, is egg whites. The best way to incorporate them is in raw form, but this may not be safe if you live in a country with factory farming conditions for poultry. Failing that, boiling is the second-best option, and once blended thoroughly the whites will become a happy part of your smoothie.

Finally, some words on proper protein diets. If you don’t exercise, increasing your protein intake above normal levels will only cause you to gain weight with no benefits. That’s why you should always remember to enjoy protein at a level that matches your lifestyle and exercise along with whatever you eat. Only by living a well-rounded and balanced life can you make good use of any proteins and other forms of nutrition that are coming into your body.