`The Pros and Cons of Drinking Coffee For Weight Loss

Coffee for weight loss can be useful, but it’s not magic. Learn how caffeine, calories, appetite, workouts, and sleep can affect your goals.

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Pumpkin Spice Protein Smoothie

The pumpkin spice craze may have all started with a latte, but it’s become so much more than a seasonal drink. This smoothie celebrates the same warm flavors—pumpkin, cinnamon, and nutmeg—blended with banana for natural sweetness. Plus, it’s got 42 grams of protein and 4 grams of fiber to keep you satisfied. It’s creamy, nourishing, and just right for a breakfast you can take on the go.

Active time: 10 minutes Total time: 10 minutes

Pumpkin Spice Protein Smoothie

Ingredients

5 1/3 oz. (150g) plain nonfat Greek yogurt
1/2 cup (122g) canned pumpkin
1/2 cup soy milk
1/2 large (68g) frozen banana
1 tsp pumpkin spice blend
1 tbsp maple syrup
1 scoop protein powder
1/2 cup ice cubes

Directions

Combine all of the ingredients in a high powered blender. Blend on high until smooth. For a thicker consistency, add more ice. Serve immediately.

Serves: 1 | Serving Size: 1 smoothie

Nutrition (per serving): Calories: 479; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 2g; Cholesterol: 8mg; Sodium: 302mg; Carbohydrate: 66g; Dietary Fiber: 4g; Sugar: 52g; Protein: 42g

Nutrition Bonus: Calcium: 23%; Iron: 20%; Potassium: 1315mg; Vitamin A: 100%; Vitamin C: 16%

Originally published October 2020; Updated March 2026

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