Title: Super Shake

This isn’t a Herbalife shake; this shake is good for you!

Meal type: Any time meal

Macronutrients: Carbs – 28  Protein – 43 Fat – 44 Calories – 671

Ingredients: 1 scoop of whey, 300ml whole milk, 1 tablespoon coconut oil, 1 tablespoon peanut butter, 50g spinach, 50g blueberries


  • Put all ingredients in the blender (or you can use hand blender)
  • Mix
  • Drink

It;s that easy!

Notes: I’ve been using this shake recently for extra nutrients and extra calories. I sometimes find it difficult to eat salmon, spinach and eggs at 6:00 am so I’ve been opting for the shake and eating my breakfast an hour or two later.

It’s important that when making a shake like this that you incorporate some nutrient dense foods; spinach and blueberries are among the best there are.

This shake can be manipulated in many ways; you can add more calories; take calories away, swap the fruit, use different milk, use water/ice cubes etc.

But there are some key elements I would recommend in an everyday shake;

  1. Protein (whey, casein)
  2. Fat source (flax, coconut oil, nut butter)
  3. Fruit/veg

I would advise you not to make the shake too heavy in fruit; be conscious of the sugar content, perhaps keep it to 2 fruit and add some vegetables such as spinach and kale.

(Post workout shakes would differ slightly; I would increase the carbohydrate content, reduce the fat element and possibly add creatine. The fruit content would not be an issue PWO)

Note: The shake I’ve recommended may not appeal to you. Trust me; it tastes good. Worst case scenario you don’t like the taste and you swap some ingredients about. 

What have you got to lose?



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