SHAKES

Shake 1/

Coffee shake (If you are not a coffee fan then substitute for 1 tsp chaga-mushrooms or chicory root powder )

Ingredients

• 1/ med ripe banana

• 2 scoop diet whey protein powder 

• ½ cup unsweetened almond milk

• 1 cup room temperature brewed black quality coffee 

• 1 cup cubed ice

• 1 tsp maple syrup (OPTIONAL)

• This gives you roughly 215 calories, but that is without syrup

• it gives you 19 grams of protein.

• Shake 2/

• Ingredients:

  • 1/4 cup (125 mL) fresh red grapefruit juice

  • 1 cup (25 g) spinach

  • 1 med sweet apple, cored and roughly chopped

  • 1 cup (130 g) chopped cucumber

  • 1 medium/large stalk celery (85 g), chopped (about 3/4 cup)

  • 3 tablespoons (30 g) hemp hearts (Sainsbury’s sell them by the cooking ingredients)

  • 1/3 cup (55 g) frozen mango

  • 2 tablespoons (4 g) packed fresh mint leaves

  • 4 ice cubes, or as needed

  • 2 scoops protein powder

  • water as needed

  Directions:

  1. Add the cup of grapefruit juice to the blender.

  2. Now add the kale (or spinach), apple, cucumber, celery, hemp, mango, mint, coconut oil (if using), and ice. Blend on high until super smooth. You can add a bit of water if necessary to get it blending, probably need up to 200 ml, maybe more if you like it thinner.

  3. Pour into a glass and enjoy immediately! This makes enough for a large glass with some leftover so you can also divide it into two servings and save one for later.

  4. This gives you 30 grams protein and is higher in calories at 355

• Shake 3/

• 2 scoop protein powder

• 1 tablespoon flax oil

• 1 medium banana (peeled, cut into sections, and frozen)

• ½ cup spinach

• ¼ tsp pure peppermint extract or some mint leaves (fresh)

• 3-4 Ice cubes

• 1 cup almond milk unsweetened

• 1 tablespoon pure dark chocolate chips

Blend together and use water if you require it thinner again.

Calories here roughly 300-325 and you can use fewer chocolate nibs if you prefer. Protein is 25g roughly.

Shake 4/

• 1/4 cup Fat-free cottage cheese 

• 2 Scoop protein powder

• 1 tbs Lime juice (fresh or bottled)

• 5-10 Ice cubes (Depending on how thick you like it, use much less for a thinner consistency)

• 1/2-1 cupWater (Alter this according to desired consistency)

• 2 tbsp maple syrup 

• 2-3  handfuls of organic spinach to make it green!

Shake 5/

1. 250 grams of fat-free cottage cheese (low sodium!)

2. 1 cup almond milk unsweetened milk

3. 2 oreo cookies (YEP A TREAT ONE)

4. 1/2 teaspoon Maple syrup

5. 1/2 teaspoon vanilla extract

6. 2 scoop protein powder

Find one that works for you!

Mine is just 2 tbsp protein powder in 300ml almond milk and one banana with a sprinkle of cinnamon.

EASY and does the trick.