Categories Recipe

Protein Shakes

Breakfast is my favorite meal, but I don’t usually eat it in the morning. The morning is the best time for me to concentrate and get important tasks done, so I tend to grab a cup of coffee and head right to my computer. I start to get hungry pretty early and instead of breaking the concentration, I use one of my prepped protein shakes and quickly make a smoothie! These are delicious and so easy to make. Even prep only takes minutes and you are good to go for a whole week!!

First up is what I put in my everyday shake. I start with the liquid. I add this first so things don’t get stuck at the bottom of the blender and cause me more work. I personally just use water as my liquid, but read below for other healthy and delicious alternatives. Then I add the protein. I use vanilla protein powder from Shakeology. I love it! It has helped me to curb my appetite and actually helps me to stay full longer. I’m not a huge fruit person, so it is important that I add fruit into these shakes. I always enjoyed fruit in smoothies, rather than eating them in their plain form. 1 cup of fruit is what I normally add, but if I know it’s my only fruit for the day I’ll add another cup or half a banana. I always add a cup of spinach. Spinach is packed with vitamins and is so good for you. I promise, you will not taste it! It just will give your shake some green and healthy ingredients, but no taste difference. Ignore the color. I also add a teaspoon of Chia seeds and turmeric. More on that below.

  • *8oz water
  • 1 cup fruit (usually raspberries, but often strawberries, mangoes and blackberries too!)
  • 1 cup spinach
  • 1 tsp Chia seeds
  • 1 tsp turmeric
  • 1 scoop of protein powder

Next, let’s talk about some variations and different items that are great to add or consider. There are so many different ways to mix up your ingredients to make your own! Use what sounds good to you and fits your preferences! Here are some details about the what makes each so great.

8oz Liquid:

  • Water
  • Milk: Milk is great for digestion and helps to boost your immune system. It is full of calcium and helps to improve your skin and hair. It is a great snack after a workout for recovery!
  • Almond (or other nut) Milk: Nut milks are lower in calories and carbs than traditional cow’s milk. It is lactose free and high in vitamins (naturally and enriched) and still a great source of calcium.
  • Coconut Milk: If you have high cholesterol, coconut milk helps with this. It is packed with antioxidants and helps with digestion,

Protein Powder – There are many different brands, varieties and types of protein powders and I’ve used several types! I have really enjoyed the Shakeology brand because it keeps me full and curbs my appetite so I’m not hungry all morning. Here are some of the more popular flavors and you can click the links to order!

1 cup Fruit

  • Berries: I prefer raspberries because they are packed with fiber and taste amazing. Strawberries, blueberries, blackberries and more work great too!
  • Bananas: Bananas are sweet and delicious and make smoothies creamy. This helps make them a real treat!
  • Tropical Fruit: Mangoes are my favorite tropical fruit and give a sweet and creamy addition to my shake. You can also add pineapple and papaya.
  • Others: Peaches are great in season and if you want to add some healthy fat try avocado! They really up the creamy factor to your shake and thicken it up.

1 cup Greens

  • Spinach: Spinach is an amazing leafy green. It is high in fiber, folate, calcium, and vitamins A, C, and K. You just can’t go wrong adding this to your shake.
  • Kale: Kale is packed with Iron and a great addition to your shake. It is also high in antioxidants.
  • Chard & Collard Greens: These greens are high in vitamins and minerals such as iron, calcium and vitamin K.
  • Green additives: Nutritional supplements like Bloom are great additives to your smoothie. They boast increased immunity and energy and help aid in gut health. This berry flavor of Bloom has been on my shopping list for the the week.

Additives: There are a lot of things you can add to your smoothies and they all add extra nutrition in different ways. Before you add something to your smoothie did a little reading and see if it will fit your needs. If you still have questions, don’t be shy about asking your doctor or nutritionist.

  • Chia Seeds: Chia seeds are a great source of fiber and omega-3s. They aid in intestinal health and help you to feel full as they expand with liquid.
  • Turmeric: Turmeric is a great addition to any drink. It helps to relieve inflammation, helps to regulate cholesterol and is rich in antioxidants.
  • Yogurt: Yogurt is an additional source of protein and calcium. The probiotics in yogurt aid in gut health and up the benefits of your smoothie.
  • PB Powder: Peanut Butter powder is a great way to add flavor and additional protein to your shake without the extra calories or fat.
  • Cocoa Powder: Cocoa powder is a great source of antioxidants and can help reduce high blood pressure and increase heart health.
  • Hemp Seed: Hemp seeds is a great source of protein and fiber, but also improves heart health by reducing cholesterol levels and blood pressure!
  • Matcha: Another ingredient that is full of antioxidants! It improves cardiovascular health, curbs your appetite and is low in calories.
  • Cinnamon: Cinnamon helps to regular blood sugars. It is a great addition to help lower cholesterol and reduce pain from arthritis.

Blender: We use this Ninja Blender, but don’t just use it for smoothies. We cook from scratch and often use our Blender for soups, sauces and more. It is great for frozen drinks too! This Nutribullet is a great middle ground because it has regular blending capacity, but also comes with shake containers equipped with blender blades. Finally if you are just looking for a blender that will help you make your smoothies and protein shakes, this Ninja would be my choice. I love Ninja products and wouldn’t mind this one on my shelf.

Why prep is so important. Life is busy. Between work, responsibilities, life and the fun stuff cooking is doable last minute, but not always healthy cooking. It is easier to eat healthy food when you take a few minutes and think about or plan your meals. It is even easier to eat healthy when prep foods ahead of time. I prep these smoothie ingredients ahead for a week, and pull dinner items every morning. Lunches are packed the night before and my fridge is filled with cut up veggies, cups of fruit that are washed and proportioned out and other healthy snacks like hard boiled eggs and string cheese. Feel good about what you are eating by taking a few minutes and prep your meals. It really has increased my energy, helped me to maintain and even lose weight and helped me to be more productive with work.

Have questions on anything you read today? Don’t be afraid to ask, I love to help! You will see links throughout my posts. As an Amazon Associate I earn from qualifying purchases. As always, thank you for reading and joining us on this journey!

Simply, Beth