Create the Perfect Protein Shake

Whether you are in a rush looking looking for a quick breakfast or trying to recover after a tough workout, a protein shake is the perfect meal to turn to! Protein shakes are mainly used by athletes needing to nourish their bodies after a workout. Shakes can range from 100% protein to mostly carbs and sugar. They will vary based on the goals you want to achieve and the taste you hope to indulge in!

Add each of the four main components to 1/2 c-1c of Ice and blend:

 Liquid:

1 cup of any of the following-

• Water
• Skim Milk
• Almond Milk
• Soy Milk
• Coffee

Carbohydrates:

Choose from any of the following-

• 1/4c-1c Frozen blueberries
• ½-1 Banana
• ½-1c uncooked oats
• ½ peach

Protein:

A scoop of the following –

• Whey Protein
• Soy Protein
• Plant Protein
• ½-1c of Greek Yogurt 

Fat:

Choose one of the following-

• 1-2tbs of PB
• 1-2tbs of Almond Butter
• 1 tbs Flax or Hemp seeds
• 1 tsp fish oil
• ¼ Avocado

 Added Ingredients:

Optional add ins-

• Spinach
• Sweetener
• Cocoa powder
• Chia Seeds
• Cinnamon
• Ice cream