15 Power Shake Recipes

/
Raspberry power shake.

THE POWER SHAKE

The Power Shake! You can pack a ton of ingredients into one glass. These shakes incorporate healthy sources of protein, colorful fruit and/or vegetables, good fats, plus a ton of vitamins, minerals, antioxidants and phytonutrients. And the best part? They’re pretty delicious.

The Power Shake can act as a full meal if you’re on the go or in a hurry. Most people I talk to these days are time starved. It seems like guests of our fitness retreat and our health and wellness coaching are all looking for quick, easy ways to get in a clean meal. These shakes can be an easy breakfast or snack and they’re an easy way to get in some good quality protein. Plus, they’re so easy to meal prep shake bags and store in the fridge or freezer until you’re ready to use.

The Power Shake gives you the option to choose your nutrition and flavors. Try different combinations if you like. Tailor any recipes to your needs. Enjoy and have fun with food.

When Making Power Shakes:

– Please feel free to use the base of your choice. Where a recipe might call or water or almond milk, you might have a better alternative that suits your nutrition needs. Other options are cows milk, cashew milk, green tea or coconut water.

– Protein Powders are subjective to your needs. Please use the appropriate animal or plant based protein powder that you prefer. You can also substitute protein powder with tofu for a plant based option as well as greek yogurt. My favorite grass fed whey is by Garden of Life. And funny that my favorite plant based protein powder is also by Garden of Life!

– The shakes below are a balanced mix of protein, carbohydrates, fat and other nutrients. Feel free to add or subtract appropriately for your needs and activity level.

– Once you add ingredients to the blender, blend until smooth. After all ingredients have been blended, add ice if you want a cold shake or to thicken it up. Add more liquid to thin it out.

Superfood Boost: You can always add a super greens or super fruits powder to any shake to boost the nutrient value.

A protein shake with fruit and coconut.

15 RECIPES

The Green Banana

1 Cup Almond Milk

1 Cup Spinach

1 Banana

14 – 30g Vanilla Protein Powder

1 Tbsp Almond Butter

1 Tbsp Coconut Flakes

Old Faithful

12 Ounces Water or Coconut Water

14 – 30g Vanilla or Strawberry Protein

1 Cup Mixed Berries

1 Handful Spinach

1 Tbsp Cashews

1 Tbsp Hemp Seeds

BOOST: 1 Serving Super Fruit Supplement

 

Berry Madness

12 Ounces Water, Green Tea or Coconut Water

14 – 30g Vanilla or Strawberry Protein

1/2 C Strawberries

1/2 C Raspberries

1 Handful Spinach or Kale

1 Tbsp Walnuts

1 Tbsp Coconut Flakes

Chocolate Almond Banana

1 Cup Almond Milk

1 C Yellow Squash (chopped, cooked or uncooked)

1 Banana

14 – 30g Chocolate Protein Powder

1 Tbsp Almond Butter

1 Tbsp Raw Cacao Nibs (sweetened or unsweetened)

BOOST: Add 1 Tbsp Flax Seeds for an Extra Nutty Flavor



Strawberry Pineapple

1 Cup Coconut Water

1 C Celery (chopped)

1/2 C Pineapple

1/2 C Strawberries

14 – 30g Vanilla Protein Powder

1 Tbsp Hemp Seeds

BOOST: Super Fruits Supplement

 

Chocolate Covered Banana

1 Cup Almond Milk

1 C Yellow Squash or Zucchini (chopped, cooked or uncooked)

1 Banana

14 – 30g Vanilla Protein Powder

1 Tbsp Cashews

1 Tbsp Cacao Nibs (sweetened or unsweetened)

Cinnamon Apple Oatmeal

1 Cup Almond Milk

1 Handful Spinach

1 Apple, core removed and sliced

14 – 30g Vanilla Protein Powder

1 Tbsp Almond Butter

1/2 C cooked or uncooked oats

1/2 Tsp Cinnamon + 1 Dash Nutmeg

BOOST: 1 Tbsp Flax Seeds or Hemp Seeds

Triple Chocolate Madness

1 Cup Almond Milk

1 Handful Spinach

1 Banana

14 – 30g Chocolate Protein Powder

1 Tbsp Almond Butter

1 Tbsp All Natural Cocoa Powder

BOOST: 1 Tbsp sweetened or unsweetened cacao nibs

Chocolate Covered Cherry

1 Cup Almond Milk

1 Handful Spinach or Kale

1 C Dark Cherries, fresh or frozen and pitted

14 – 30g Chocolate Protein Powder

1 Tbsp Hemp Seeds

! Tbsp Cacao Nibs or All Natural Cocoa Powder

BOOST: 1 Serving Super Greens Supplement

 

Gone Bananas

1 Cup Almond Milk

1 C Yellow Squash or Zucchini, cooked or uncooked

1 Banana

14 – 30g Vanilla Protein Powder

1 Tbsp Hemp Seeds

BOOST: 1 Serving Super Greens Supplement

 

Chocolate Mocha

1 Cup Coffee, cold

1 Handful Spinach or Kale

1 C Berries or 1 Banana

14 – 30g Chocolate Protein Powder

1 Tbsp Flax Seeds

1 Tbsp Cacao Nibs or All Natural Cocoa Powder

BOOST: 1 Serving Super Greens Supplement

Strawberry Banana

1 C Water or Coconut Water

1 Handful Spinach or Kale

1/2 Banana

1/2 C Strawberries

14 – 30g Vanilla Protein Powder

1 Tbsp Hemp Seeds

 

Apricot Surprise

1 C Water or Coconut Water

1 Handful Spinach or Kale

10 Dried Apricots

14 – 30g Vanilla Protein Powder

1 Tbsp Hemp Seeds

1/2 C Plain Yogurt

1 Tbsp Raw Honey

 

Blueberry Bliss

1 C Water or Coconut Water

1 Handful Spinach or Kale

1 C Blueberries

14 – 30g Vanilla Protein Powder

1 Tbsp Hemp Seeds

1 Tbsp Raw Honey

TOP IT: 1 Tbsp fresh or dried blueberries

 

Berry Coconut

1 C Water or Coconut Water or Almond Milk

1 Handful Spinach or Kale

1 C Mixed Berries or berries of your choice

1 Tbsp Coconut Flakes

14 – 30g Vanilla Protein Powder

1 Tbsp Hemp Seeds

TOP IT: Sprinkle a few fresh berries and coconut on top

Additional Comments

Meal Prep: I like to meal prep my shakes by adding all of the ingredients to a zip lock freezer bag and freezing shakes for the week. This way all you have to do is pull out a bag and throw the ingredients into the blender along with the liquid base of your choice.

Mix It Up: Feel free to substitute the fruit or nuts/nut butter. Add in greens as you see fit and change up the flavor of the protein powder if you like. It’s your shake! Have fun and enjoy it.

 

If you have any questions about the recipes or ingredients, please feel free to ask them in the comment section below. We have a few power shakes on our breakfast menu at our fitness retreat because they’re quick, easy and pack a bunch of healthy goodness in a glass. Plus, they’re easy to digest so our guests can drink a shake before a full morning of workouts without feeling extra full.

ONLINE PERSONAL TRAINING
Reach your health and fitness goals with our online personal training.
Learn More or Sign Up: Online Personal Training

GET RETREAT UPDATES + FITNESS INSPIRATION!
Sign Up For Our E Newsletter