The 1,498 calorie drink (AVOID this)

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On a low calorie day, the best meal can be your post workout protein shake. It’s cold, filling and delish!

But many commercial shakes taste horrible, are super expensive, contain a ton of junk ingredients, or any combination thereof. Scary.

Check out this “smoothie” for example. Not only is the calorie count on this Smoothie King delight mind blowing, but you’ll need to do a double take on the sugar content…

Smoothie King Peanut Power Plus Grape (large, 40 fl oz)

1,498 calories, 44 g fat (8 g saturated), 214 g sugars

See. I kid you not.

That’s the sugar equivalent of eating 20 Reese’s Peanut Butter Cups (not the mini ones either!). And people in America actually drink this?

It’s totally possible to create your own super awesome tasty, protein packed shakes without the chemicals or ridiculous sugar content.

Build Your Own Protein Shake

Here’s the simple recipe guide I use:

Liquid of choice + Protein + Fruit/Veg + Spices

To create your own shakes just choose from the ingredients in the categories below. At a minimum I suggest choosing a liquid, protein, and fruit/veggie. But you can’t go wrong with additional spice and other delish ingredients though.

Here’s my step-by-step guide to making an awesome post workout shake:

Step 1: Liquid Base

You will need a liquid base to keep the shake smooth and thin. Add more liquid if you prefer a thinner shake, and feel free to mix and match. I usually go with a combination of almond milk and water.

This should be a simple choice:
- water
- unsweetened almond milk
- unsweetened coconut milk
- good ol’ cow’s milk (I prefer grass fed if possible)

Step 2: Protein

It’s totally your choice here. If you go for a protein powder, make sure it’s cold-pressed, derived from pasture fed cows and free of GMO’s, chemicals and sugars.

Your best bet is:
- BioTrust Low-Carb (this stuff rocks – it’s whey based)
- VegaSports or SunWarrior (Vegan Protein powder)

But if you’re not a fan of protein powder:
- Greek Yogurt (I love the non-fat FAGE. It has 18g protein per 6oz serve)

Step 3: Fruit / Vegetables

Use any combination of fruit you prefer. I suggest going with whatever is in season, and preferably something purchased locally.

Here are some of my personal favorites:

- Berries (I usually get organic frozen berries)
- Green apple
- Pineapple

And add greens too. It’s fun! You can’t even taste them half the time and it’s the easiest way to get greens at every meal.

The best veggies to add:
- Kale
- Spinach
- Broccoli
- Pumpkin. I must admit I’m not in love with pumpkin shakes. But around the holidays, people love this stuff. So go all in if it’s your thing!

Step 4: Spices

Ah the power of spices! My fave is adding cinnamon, and I don’t hold back. You could also try nutmeg, cloves and allspice if you’re more experimental with your shakes.

Step 5: Optional Ingredients

Ice: If you want your shake extra frosty and thick, add ice cubes. This is an awesome addition in the summer time especially.

Seeds: Flaxseeds are my go-to addition. The Omega 3’s and fiber are the right combination. You could use any seed you fancy.

Nut Butters: If you want to add thickness to your shake, go with nuts or nut butter. Just be careful not to go overboard on this one. Nuts are still calorie dense!

Here are some winning options for you:
- Almond butter
- Cashew butter
- Peanut butter
- Hazelnuts (oh yes, make it Nutella like!)
Hmmm yum!

Spirulina: This is a Hawaiian superfood you need to try. It’s a dark green color, and let me warn you, it doesn’t look appetizing at all. But the health benefits rock and it’s worth it.

Coconut Oil: If you’re looking for added fat, this will give your shake a smooth texture.

Extracts: You can use vanilla, mint, or other extracts to ramp up the flavor profile depending on the other ingredients in your shake.

Seriously, you can put whatever you like in your shakes.

But the best thing is, all you have to do is put the ingredients in the blender, turn it on and wait 1-2 minutes, so even those folks considered “kitchen challenged” (like me) can whip up this awesomeness.

Check out my favorite shake recipe at the moment. You can try it today!

The Vanilla Kale Kick

• ½ cup unsweetened almond milk
• ½ cup iced water
• 2 scoops of Vanilla BioTrust protein powder
• ½ cup raspberries
• Handful of kale
• Big dash of Spirulina
• 3 ice cubes

Toss those ingredients in a blender, mix for a minute, and then enjoy. It’s vanilla kale goodness with a protein spirulina kick.

Do you have any super awesome shake recipes? If you have one that rocks, post it here on our Facebook page. I’m looking forward to giving it a try next week!

KV

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