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.
Take a look at some basic guidelines to a healthy shake, note that these are not mandatory when creating your 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
There are many different blends of proteins that you can use. Find something that you like. Here are a couple of options: whey, pea, rice, hemp (we love Advocare’s protein- whey and plant based)
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