By Margot Rutigliano, CPT, Certified Health Coach

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. So many of our retreat guests love shakes for a powerful, nutritionally dense meal.

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.

3 Power Protein Shake RECIPES

Almond Coconut shake

1 serving protein powder
1/3 cup unsweetened shredded coconut
3 tablespoons butter, room temperature
1 tablespoon chopped almonds
1⁄2 teaspoon almond extract
1 teaspoon chopped or shaved 85% chocolate

Place all ingredients in a blender along with 1⁄2-1 cup water and 4 ice cubes. Blend until smooth.

Apple Strudel Shake

1 serving protein powder
1/3 cup chopped apple, peel on
1⁄2 cup unsweetened plain almond milk
1⁄2 cup canned full-fat coconut milk
4 ice cubes
2 teaspoons stevia (optional)
1⁄2 teaspoon cinnamon
1 tablespoon chia seed
2 tablespoons chopped walnut
1⁄2 teaspoon vanilla extract
Pinch of ground clove or pumpkin pie spice (optional)

Place all ingredients in the blender and add approximately 1⁄2 a cup of water to create desired consistency. Process until smooth. Serve immediately.

Pumpkin Pie Shake

Ingredients:

1 scoop protein powder
1⁄2 cup unsweetened almond milk
1⁄2 cup unsweetened canned pumpkin
1 tablespoon flaxseed oil
2 tablespoons raw gluten-free whole rolled oats
1⁄2 teaspoon pumpkin pie spice
2 teaspoons stevia (optional)

1. Place all ingredients in the blender and add approximately 1⁄2 cup of water or unsweetened almond milk to create desired consistency. Process until smooth. Serve immediately.

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.

breakfast made simple: The protein powered morning recipe guide

What’s Inside:

120 Done-for-You Shake Recipes: Each recipe comes ingredients, instructions, and calorie and macro breakdowns, ensuring a healthy balance of protein, carbs, and fats.
Themed Recipes
- Enjoy 25 traditional shake recipes
- 15 chocolate-themed recipes
- 20 fall and holiday-based recipes
- 10 Specialty Shakes
- 10 Protein Smoothie Bowls
- 10 Breakfast Bowls
- 10 Greek Yogurt Bowls
- 10 Protein Bar Recipes
- 10 Protein Pancake Recipes
Tips, Ideas, and Modifications: Customize your recipes to fit your unique needs with our helpful tips and modification suggestions.
Digital PDF: Easily download and interact with the guide on any
device, or print it out for a handy physical copy.