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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

Steps:

  • 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?

 

 

If you would like to work with me then please see my consultation page here

https://beginnernutrition.com/consultation/

Also; here are some of my testimonials

https://beginnernutrition.com/testimonials/

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