How to Create the Ultimate Super Shake

Lisa Austin Blogs, Most Recent, Nutrition Related

Smoothies, super shakes, protein drinks, ever wonder why they are so popular?

It is such an easy way to get a complete meals worth of nutrients without having to cook. Talk about convenient!

How many times have you been so busy and by the time you realize it, it’s been 6-8 hours since your last meal? We are so busy running from one task to another trying to squeeze as many activities into a day as possible. We are working, playing, exercising. We have to remember to get the dog walked and the kids to their games, and by the time you stop to look around, you realize you missed another meal. Who has time to eat, right?

It’s no wonder that smoothies and super shakes are turning into the new norm. You can pack so many nutrients into a shaker cup and still be able to keep up with all of life’s demands. Mix it up in the morning, throw it into your bag and off you go, no more skipping meals and testing your endurance levels while you’re running on empty.

A fabulous smoothie is so easy to make. Start by picking a protein – that could be a protein powder or even greek yogurt, choose a vegetable, add a fruit, remember a healthy fat- but not a lot ;), and top it off with a garnish like cinnamon, vanilla, or coconut if you need to. You have just created a complete healthy meal and when blended… Oh man.. you will be hooked because it’s better than any milkshake you can buy!

When you think of it like that, can imagine the endless possibilities that you can come up that will keep you on track with your decision to make healthy choices. You won’t get bored anytime soon. You will only be limited by the variety of choices that the season brings you. Indulge in all the different fruits and vegetables that each month brings and you will never get bored of the variety that can come up with.


So here it is broken down:



Pick the liquid


  • Almond milk (unsweetened)
  • Cow’s milk
  • Soy milk (unsweetened)
  • Iced green tea
  • Water

Less liquid = thick shakes. More liquid = thin shakes. 4-8 oz is a good starting point for each serving.



Pick the protein

  • Whey protein
  • Casein protein
  • Pea protein
  • Rice protein
  • Hemp protein
  • Other proteins or protein blends
  • Greek Yogurt

Some protein powders contain thickeners, which will increase the thickness of your shake. Find the protein supplement that you like best. 1-2 scoops should be sufficient (25-50 g).



Pick the veggie

  • Dark leafy greens: Spinach / Swiss chard / kale
  • Pumpkin / sweet potato
  • Beets / beet greens
  • Cucumber / celery
  • Powdered greens supplement

Spinach is usually your best bet, as it is virtually flavorless in your Super Shake. Canned pumpkin is great too. It goes well with vanilla. When using beets, try roasting them and removing the skin first. Beets pair well with chocolate. If you add celery or cucumber, you’ll need to use less liquid in your shake. Add 1-2 handfuls.



Pick the fruit

  • Apples
  • Bananas
  • Berries
  • Cherries
  • Peaches
  • Pears
  • Dates
  • Pineapple / mango
  • Powdered fruit supplement

Toss in half a banana to give the shake an excellent consistency. Dates go a long way, as they’re very sweet (and make sure to get rid of the pit first!). Apples are easy — simply remove the core and slice into wedges. You can use fresh or frozen fruit. Aim for 1-2 cupped handfuls.


Pick a healthy fat

  • Walnuts
  • Flax, hemp, chia seeds
  • Cashews
  • Almonds
  • Peanut and nut butters
  • Avocado
  • Coconut oil

When blended well, nuts and seeds give the shake a nice, rich consistency. 1-2 thumbs is usually enough.


Pick a topper

  • Coconut
  • Cacao nibs / dark chocolate
  • Yogurt
  • Oats / granola
  • Cinnamon
  • Ice cubes (if using fresh fruit)

Cinnamon is good with vanilla and pumpkin. Add oats if you need extra carbs, yogurt if you want more protein and a smoother consistency. For all of these, a little goes a long way.

Life can be busy. That’s a given. Eating well and making sure you are nourishing your body does not need to be a chore. Keep it simple and maintainable and you will set yourself up for success.



Click here for a fully printable version of this infographic and take these tips anywhere and everywhere.

Want more delicious Super Shake ideas? Click here for some fabulous recipes that will be sure to please.

Need help? Have questions? I’m here to make it easier. If you have questions, then let’s connect. I will help figure out what you need in order to become stronger and healthier version of yourself.