Want to know how to make a healthy protein shake? There are only 7 really simple steps to make a healthy, well-balanced, meal replacement shake…


Do you have time to make 3-4 healthy meals a day?

I laugh just typing that question. There’s no way I have time to make 4 well-balanced meals for myself throughout the day.

That’s why I make 2 smoothies every morning. One for breakfast and one for an afternoon snack. This way you can focus on creating a healthy lunch and dinner and you already know you’re getting all nutrients you possibly can for every meal.

How to Make a Healthy Protein Shake: An Important Tip

If you plan on making a protein shake as a meal replacement, then the emphasis needs to be on creating a full, balanced meal in the shake.

You need protein, carbs, fat, veggies just as you would if you were preparing a balanced, plated meal. Many smoothie or shake recipes skip essential components, like protein or veggies, and are often heavy in sugars (even natural sugars) which creates an imbalance and often leaves you hungry because of the lacking nutrients or sustaining ingredients.

A Workout Recovery Shake differs from a meal replacement shake. Because you’ve engaged in 45 minutes or more of rigorous, heart-pumping activity, your body requires different things. These shake recipes have a different ratio of protein to carbohydrates, and recovery shake recipes are often where we recommend you incorporate fruits that have a higher glycemic load (like mango, banana or peach).

Here are the steps necessary to make a perfectly balanced meal-replacement protein shake:

How to Make a Healthy Protein Shake: 7 Steps

1. Protein Powder (you probably could have guessed this one): I prefer a plant-based protein powder based on what works best for my body. I talk about the difference between whey protein, soy protein, and vegan protein here. 

2. Fiber* – Boost your gastrointestinal health –  here is what I use

3. Veggies – 1/3 cup of Spinach, Kale, Pumpkin, or your favorite greens

4. Fruits – 1/4 cup of Low-Glycemic fruits like dark berries (why low-glycemic? This helps avoid blood sugar spikes after consuming)

5. Healthy fat – 1 tbsp coconut cream, almond butter, pecans, or half an avocado (I like Justin’s Almond Butter)

6. Liquid – 6-8 ounces water, almond milk, rice milk, or coconut milk

7. Extra Nutrient Boost – flax seeds, chia seeds, or coconut flakes

Mix it up in your favorite mixer. I like this Ninja Blender so you can mix the protein shakes in the cup you will drink it in, grab it and go.

With the 20 grams of protein and fiber in this protein shake, you will be full for 3-4 hours. One of the tips in our wellness guide, “Healthy is the New Happy” explains how you should space your meals out.

*Why Fiber?

Few of us get enough fiber in our diet, so wherever you can get a boost, you should! Fiber keeps you fuller longer. Fiber is important for heart health. Soluble fiber in particular, which is the type of fiber I recommend, binds to sugars and slows their absorption which aids in balancing blood sugars overall.

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