Here’s a fun fact: starting each day with a protein shake has been the #1 needle-mover for thousands of people that I’ve worked with and/or who have joined me for my 21-Day Refresh or 7-Day Resets.
Ready in as little as 5 minutes, protein shakes are the easiest and yummiest way to upgrade your health to look and feel your very best – fast!
Beyond the consistent weight loss benefits, I’m a big fan of smoothies because you can easily sneak in a generous serving of veggies, plus add plenty of fiber. Shakes are also easily digestible for optimal energy and focus. And just by starting your day with protein instead of refined carbs, you feel full longer!
And lastly, with so many tasty recipe options, you’ll never get bored with the endless flavor combinations! Check out my Holiday Pie Smoothie Recipes!
Of course, there are skeptics who argue that protein shakes are not a “real food” source, have inflammatory ingredients, or are a quick-fix diet scheme that leaves you hungry soon after your last sip. And all of these concerns are actually valid for the majority of smoothies on the market. Luckily, I’ve done the research for you so you don’t have to worry about these common pitfalls.
Whether you call it a smoothie or shake, the key to a healthy meal replacement drink is a trifecta of clean, lean protein, healthy fats, and plenty of fiber. Add the right liquids with a healthy dose of fresh produce, and you’re all set with a complete, satisfying meal!
Here are my top tips to help you create the ideal shake:
1. Choose the Ideal Protein Powder
If you’ve ever had a sugar crash an hour after your morning smoothie, that’s a surefire sign there wasn’t enough protein in your shake! Every shake should contain at least 20 grams of protein for sustained energy until your next meal.
The Shaklee Life Shake™ is carefully formulated to achieve the best health benefits and is gluten free, vegan and non-GMO. The Life Shake™ is made of the highest quality with the purest ingredients. And here are some other guidelines to help you identify the best protein powders:
- If you’re looking for a vegan source of protein, make sure it contains all nine essential amino acids. Preferred protein sources are pea, chia, chlorella, or brown rice.
- Don’t use protein powders that sneaks in unhealthy ingredients. Common ingredients to avoid include thickeners, gums, vegetable fats, fillers, excessive sugar alcohols, and artificial sweeteners. If you spot any of these ingredients, leave that product on the shelf!
2. Add Fiber
Fiber not only helps you feel full and burn fat, it’s also great for managing your blood glucose and cholesterol levels. You’ll also prevent heart disease and type 2 diabetes by adding fiber to your shake. Who doesn’t want that? The Shaklee Life Shake already has 6 g of both soluble and insoluble fiber, but here are some great sources of fiber you can include:
- Freshly ground flaxseed
- Chia seeds
- Cacao nibs
- Shaklee Fiber Powder
- Organic berries, peaches, cherries, or apples
- Leafy greens
3. Get In Your Healthy Fats to Stay Lean
Contrary to what we were told during the 1980’s, in order to burn fat, you have to eat fat! Healthy fats, that is! The truth is that eating low-fat or no-fat signals your body to hang on to the fat you already have, especially around your middle. That’s obviously not your goal, so don’t be afraid to add a healthy serving of fat into your shakes. Your waistline with thank you for it!
Healthy fat sources include:
- Coconut oil or coconut butter
- Nut or seed butters (never peanut butter)
- Unsweetened coconut, almond, or cashew milk
- Coconut or other nut milk yogurts
- Full-fat nut milk yogurt (or plain Greek yogurt if not dairy intolerant
4. Load Up on Fruits & Veggies
The key to a healthy smoothie is the right balance of organic fruits and veggies, for an extra dose of antioxidants, fiber, and nutrients. Focus on low glycemic fruits, and limit it to 1/2 – 1 cup of fruit per smoothie. Then add in one cup of fresh greens – you’ll never even notice that kale or spinach with all the other delicious ingredients in your shake.
The best organic fruits and veggies to add to your shake include:
- Butternut squash
5. Top It Off With Healthy, Dairy-Free Liquids
Dairy is one of the most common culprits for food sensitivities, causing weight gain, skin problems and gas and bloating. So ditch the dairy if you want to get rid of these symptoms, and opt for full-fat, dairy-free liquids for the healthiest protein shakes.
But don’t reach for the juice! A cup of apple juice has more sugar than a cup of cola and zero fiber. All that fructose can wreak havoc with your weight and your health.
My favorite forms of liquid to add to smoothies include:
- Unsweetened almond milk
- Unsweetened coconut milk
- Unsweetened cashew milk
- Unsweetened oat milk
There you have it! When you follow these 5 easy steps, you’re guaranteed to have a shake or smoothie that gives your body exactly what you need to look and feel your best.
Try it today, and you’ll be blown away by the results!
If you want more information on the natural protein powder or other natural supplements I recommend, check out my website here. They’re science-based and have already helped millions of people feel amazing!