For all the great reasons to start your day off with a shake, check out my article “Shakes-The Ultimate Superfood”.

The Anatomy of a Shake

1 – Base: Almond, Soy or cow’s milk, your choice of protein (Whey, pea, Casein, etc), a binder such as Xantham gum or chia seeds.

  • Choose a protein source with minimal to no added sugar or other carbohydrates.
  • Xantham gum and chia seeds are all natural and high in fiber and add texture to your shake.

2 – Body: Fruits and vegetables. It is important that they are fresh and used soon after purchase or frozen. Frozen fruit adds great texture to your shake! Avoid using / freezing fruits with skins such as cherries or blueberries. The skins to not liberate flavor as well when frozen.

3- Flavor booster: lemon rind, orange rind, grated ginger root.

Depending on the components above, the recipes that follow make one 20 oz shake, contain ~ 300-400 calories, 30g of carbohydrate, 25-30g of protein and 9-12g of fat.  You will need a blender for best results. If you like your shakes a little sweeter, add “Stevia in the Raw” to your liking.

You will notice that the recipes below all contain fruit rather than vegetables. This is just my personal preference. If you like your vegetable-rich shakes, simply substitute 1-1 ½ cups of your preferred combination of fresh veggies for the fruit below – OR create your own combination of fruits and vegetables to total ~ 1 -1/2 cups. Stick with whole foods and avoid processed “greens” powders, as processing disrupts the nutrient content of the fruit/vegetable as well as its utilization by the body during digestion.


Strawberry-Mango-Banana

  • 1 cup unsweetened almond, soy or cow’s milk
  • 1 scoop of your preferred protein powder (20-30g of protein)
  • ¼ teaspoon xanthum gum or 1 TBLS chia seeds (*sub pomegranate seeds for chia seeds)
  • 1 TBLS shredded, unsweetened shredded coconut
  • Mix on low or manually shake briefly until combined
  • 1 teaspoon of grated lemon rind
  • 1 teaspoon grated fresh ginger root
  • ½ cup frozen mango – cubed
  • ½ cup frozen strawberries – halved
  • 1/3 of a medium fresh or frozen banana

Pulse blend for 30 seconds then blend on high continuously for 30 seconds or until thoroughly blended. Enjoy!

Blueberry Muffin Shake

  • ¾ cup unsweetened almond, soy or cow’s milk
  • 1 scoop of your preferred protein powder (20-30g of protein)
  • ¼ teaspoon of xanthum gum or 1 TBLS chia seeds
  • 1 TBLS unsweetened shredded coconut
  • Mix on low or manually shake briefly until combined
  • 1-2 teaspoons of grated lemon rind
  • ¾ cup blueberries (fresh or thawed)
  • ½ medium fresh or frozen banana
  • ½ – ¾ cup crushed/cubed ice

Pulse blend for 30 seconds then blend on high continuously for 30 seconds or until thoroughly blended. Enjoy!

Papaya-Raspberry-Banana

  • 1 cup unsweetened almond, soy or cow’s milk
  • 1 scoop of your preferred protein powder (20-30g of protein)
  • ¼ teaspoon xanthum gum or chia seeds
  • 1 TBLS shredded unsweetened coconut
  • Mix on low or manually shake briefly until combined
  • 1-2 teaspoons of grated fresh ginger root
  • ½ cup of cubed, frozen papaya
  • ½ cup of fresh (not frozen) raspberries
  • 1/3 fresh or frozen medium banana
  • 2 ice cubes

Pulse blend for 30 seconds then blend on high continuously for 30 seconds or until thoroughly blended. Enjoy!

Blueberry-Blackberry-Cherry-Banana

  • 1 cup unsweetened almond, soy or cow’s milk
  • 1 scoop of your preferred protein powder (20-30g of protein)
  • ¼ teaspoon of xanthum gum or 1 TBLS chia seeds
  • 1 TBLS unsweetened coconut
  • Mix on low or manually shake briefly until combined
  • 1-2 teaspoons of grated lemon rind
  • 1 heaping cup (total) of fresh (not frozen) blueberries, frozen black raspberries, pitted sweet fresh (or thawed) red cherries
  • ¼ medium fresh or frozen banana
  • 2 ice cubes

Pulse blend for 30 seconds then blend on high continuously for 30 seconds or until thoroughly blended. Enjoy!

Pineapple-Blueberry-Banana

  • 1 cup unsweetened almond, soy or cow’s milk
  • 1 scoop of your preferred protein powder (20-30g of protein)
  • ¼ teaspoon of xanthum gum
  • 1 TBLS unsweetened coconut or 1 TBLS chia seeds
  • Mix on low or manually shake briefly until combined
  • 1 teaspoon grated lemon rind
  • 1 teaspoon grated fresh ginger root
  • ½ cup frozen cubed pineapple
  • ½ cup fresh (not frozen) blueberries (*sub pitted ½ cup sweet red cherries or 1 ½ pitted frozen apricots)
  • 1/3 medium fresh or frozen banana

Pulse blend for 30 seconds then blend on high continuously for 30 seconds or until thoroughly blended. Enjoy!

Note: If using apricots, omit the lemon rind.

Apricot-Cherry-Pineapple-Banana

  • 1 cup unsweetened almond, soy or cow’s milk
  • 1 scoop of your preferred protein powder (20-30g of protein)
  • ¼ teaspoon of xanthum gum
  • 1 TBLS unsweetened coconut or 1 TBLS chia seeds
  • Mix on low or manually shake briefly until combined
  • 1 teaspoon grated fresh ginger root
  • 1 ½ frozen, pitted apricots
  • ¼ cup fresh or thawed pitted red sweet cherries
  • ½ cup frozen cubed pineapple
  • ¼ fresh or frozen mediuim banana

Pulse blend for 30 seconds then blend on high continuously for 30 seconds or until thoroughly blended. Enjoy!

Blackberry-Raspberry-Dragon Fruit

  • 1 cup unsweetened almond, soy or cow’s milk
  • 1 scoop of your preferred protein powder (20-30g of protein)
  • ¼ teaspoon of xanthum gum
  • 1 TBLS chia seeds
  • Mix on low or manually shake briefly until combined
  • 1 teaspoon grated fresh ginger root
  • 1 heaping cup (total) of Blackberries and fresh (not frozen) raspberries
  • ¼ cup of frozen dragon fruit

Pulse blend for 30 seconds then blend on high continuously for 30 seconds or until thoroughly blended. Enjoy!

Mixed Berry Blast

  • 1 cup unsweetened almond, soy or cow’s milk
  • 1 scoop of your preferred protein powder (20-30g of protein)
  • ¼ teaspoon of xanthum gum or 1 TBLS chia seeds
  • 1 TBLS unsweetened coconut
  • Mix on low or manually shake briefly until combined
  • 1 teaspoon grated lemon rind
  • 1 ¼ cup of mixed frozen strawberries, frozen blackberries, frozen raspberries, fresh blueberries

Pulse blend for 30 seconds then blend on high continuously for 30 seconds or until thoroughly blended. Enjoy!

Written by Carla M. DiGirolamo, MD, CFL1, PN1

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