Shakes are a great way to get good calories in and a delicious, convenient way. Here are a few tips from Precision Nutrition when creating a healthy shake.
If you want less calories, feel free to skip steps. If you are eating low carb, you may want to sub a fruit and add extra veggies. You get the point. Make it what you want/need it to be.
Water, almond butter, milk, iced green tea, ripple (pea protein milk), rice milk, ice cubes
Step 2: Pick a protein powder
Step 3: Pick a fruit
Feel free to be creative when picking a fruit. Here are some commonly used fruits: Apple, berries, banana, powdered fruit supplement, pineapple.
Step 4: Pick a vegetable
Dark leafy greens (Spinach, kale), Pumpkin, sweet potato, beets, cucumber
Step 5: Pick a healthy fat
Avocado, walnuts, cashews, almonds, peanut butter/almond butter, flax seed, hemp seeds, chia seeds
Step 6: Add any missing ingredient
Oats, coconut, cacao nibs, yogurt, granola, cinnamon.
Precision Nutrition’s Original Super Shake
12 ounces of water
2 scoops of vanilla protein
2 cupped handfuls of fresh or frozen berries
1 fist of spinach
1 thumb of mixed nuts
1 thumb ground flax
½ cup of plain yogurt
1 serving of greens supplement
Add water or iced green tea, protein, berries, nuts, ground flax, yogurt, and greens supplement to a blender and blend on high for 1 minute, Next add the spinach to the blender and blend again for 1 minute. Add ice if using fresh berries and uncooked oats if you want to add more carbs.
Calories 495 calories
Protein 60 g
Fat 12 g
Saturated Fat 3.5g
Monounsaturated Fat 4 g
Polyunsaturated Fat 4.5 g
Omega 3 2.1g
Omega 6 2.4 g