Build a Better Shake

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Build a better shake! (2)

People love their protein shakes. I get it.  They’re relatively fast, taste delicious and deliver protein when we need it on the go. What people don’t always know is that shakes can sabotage weight loss if they’re not prepared properly. When all the nutrients are blended and consumed rapidly, it’s easy to lose sight of how much is actually going into a shake. Let’s do some simple math, based on the food logs I see of many of my clients, before they “know better.”

1 banana + 1 scoop of protein powder + 1 cup of milk + 2 tablespoons of almond butter + 1 tablespoon of honey + 1 tablespoons of flax + 1 tablespoon chia seeds + 1/2 cup berries = 713 calories with 69 grams of carbs and 21 grams of fat and 32 grams of protein. And that recipe is conservative. I know a lot of people adding coconut, dates, chocolate chips and way more fruit than that.

To me, that’s almost 2 meals worth of food, blended so that it’s consumed rapidly, and in such a way that the drinker might be hungry again in an hour or two.

A better way to build a shake is to spend one day per week portioning things out into ziplock baggies. Not only will you save time and money, but you’ll keep your calories and carbs in check.

Here’s what we do in our family….

1. Spray the inside of a baggie with cooking spray so that aything and everything slips right off into the blender.

2. Use a 1/2 cup measuring cup to fill with carbs.  Carbs would be your VARIETY of fruits, and any grains you might wish to add.

3. Use a 1 ounce measuring tool for the fat you wish to add.  Our top choices are shredded coconut, nuts, chia seeds, flax, or avocado.  Again, use a variety.

4. Use unlimited amounts of spinach and/or kale.

5. Sprinkle in stevia, if you like.

6. Freeze the baggies until it’s time to use them. Add the contents to a blender with ice, almond or coconut milk, or water.

7. Blend and run out the door:)

Build a Better Shake

By August 15, 2015

IMG_6626Below is a sample recipe using the above measurements, and the difference in calories (all while still adding several different types of ingredients).

  • Prep Time : 5 minutes
  • Rating 5 stars - based on 3 review(s)
  • Yield : 1
Nutrition facts : Calories: 300; Carbohydrate Content: 17 net carbs; Fat Content: 14g; Protein Content: 23g;


Toss everything into a blender (or in a ziplock baggie to freeze and then pop out).
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