Shake Up Your Nutrition Plan
Healthy Eating
Consult your physician before starting any diet and/or exercise plan.
If you've been following a workout and nutrition plan for any period of time, you already probably know the importance of including protein in your workout plan. For a refreshing and convenient way to help meet your daily protein requirements, start shaking up your nutrition plan with protein shakes. A protein shake is a quick and tasty way to get a high-quality source of protein without a lot of extra fat or carbohydrates. There are countless ingredients that can be added to your shakes, depending on your preferences.
Fruits and vegetables – a delicious way to get the added nutrients you need in your nutrition plan, including vitamins, minerals, and other nutrients such as fiber, which is important for regularity. What's more, fruits and vegetables are great sources of antioxidants, which can help combat free radicals.
Milk, yogurt, or cottage cheese – will provide a great source of calcium, which is needed for proper bone strength. Just be sure to choose the low-fat or skim variations, which are lower in fat and calories.
Nuts, flaxseed oil, or natural almond and peanut butter – offer great flavor to a shake and are excellent sources of essential fatty acids (EFAs), also known as "good fats." These fat sources are called "essential" because the body cannot produce them and they must be obtained through your diet. EFAs help to support many systems within the body and cell membrane functions.
When preparing your shake, just remember to pay attention to your portion sizes and be mindful of the extra calories that come with each added ingredient. This is important if you are trying to follow a weight-loss plan. Experiment with some of these delicious, creamy shake recipes. Each is sure to provide you with a great source of protein. You can whip one up in the morning for a satisfying breakfast option, a low-cal midmorning or midafternoon snack, or a quick post-workout protein blast. For even more mouthwatering shake recipes and a ton of other low-cal recipe options that will fit perfectly into your shape-up plan, check out our recipe database.
Blueberry Cheesecake Smoothie
Ingredients
3 ice cubes
1 cup of water
½ cup fresh or frozen blueberries
1 scoop vanilla protein powder
3 tbsp. low-fat sour cream
1 tsp. no-calorie sweetener
Directions
1. Crush ice in blender.
2. Add water, blueberries, protein powder, sour cream, and sweetener. Blend on high speed for about 45 seconds until
mixed well.
3. Serve and enjoy.
Prep Time: 1 to 2 minutes
Nutrition Facts per Serving:
Calories: 190
Protein: 23g (92 cal)
Carbohydrates: 20g (80 cal)
Fat: 2 (18 cal)
Creamy Orange Smoothie
Ingredients
3 ice cubes
2 tbsp. frozen orange concentrate
1 cup skim milk
1 scoop vanilla protein powder
Directions
1. Crush ice in blender.
2. Add remaining ingredients and blend until smooth, for about 45 seconds.
Prep Time: 2 to 3 minutes
Nutrition Facts per Serving:
Calories: 250
Protein: 30g (120 cal)
Carbohydrates: 28g (112 cal)
Fat: 2 (18 cal)
Piña Colada Shake
Ingredients
3 or 4 ice cubes
1 cup skim milk
1 scoop (about 30 grams) vanilla protein powder
½ cup pineapple juice
1 package low-cal sweetener
¼ tsp. coconut extract
Directions
1. Crush ice in blender.
2. Add milk, protein powder, pineapple juice, sweetener, and coconut extract. Blend on high speed for about 45 seconds until mixed well.
3. Serve and enjoy.
Prep Time: 2 to 3 minutes
Nutrition Facts per Serving:
Calories: 250
Protein: 30g (120 cal)
Carbohydrates: 28g (112 cal)
Fat: 2 (18 cal)
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