Shake, Shake, Shake!

Happy Saturday!!

My brother and his girlfriend are up visiting my husband and I, and while they are still sleeping I thought I would sneak in a post about shakes. Shakes are quick and easy meal replacement for either breakfast, snack, lunch and/or pre/post workout. Be sure to include a complex carbohydrate in your shake if you are replacing a meal, and to include protein & a carbohydrate in your pre/post workout shake.

Here are some ideas for creating your shakes…

The Base of the Shake

Unsweetened Almond Milk

Skim Milk


Protein Sources

1/2 cup Greek Yogurt

1 scoop of Protein Powder

Pasteurized Egg Whites

Vegetables & Fruits (Frozen or Fresh)





Bananas (great option for pre/post workout)







(or any other vegetable or fruit of your choice)

Other Additions

Rolled Oats

Natural Peanut Butter (peanuts as the only ingredient)

Natural Almond Butter

Stevia Sweetener (found in health food section of grocery store or any health food store)


1. Start with the Base

2. Add your Protein source

3. Add any Fruit and/or Vegetables of your choice

4. Add any Other Additions if you want.

I hope this helps (and makes sense, sometimes what makes sense in my head makes no sense to anyone else ;)) in creating you shakes.

Please feel free to ask me any questions, or give me ideas for my posts!

Sarah (my brother’s girlfriend) let me take a picture of her and all the ingredients I used to make her a protein shake!

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