How to Make a Perfect Meal In A Glass

I am a big fan of making “super shakes” in order to get a ton of nutrient dense foods in for the day. The fact of the matter is that we are so busy these days that many of us just don’t get enough fruits, vegetables, healthy fats, quality proteins, and other key nutrients throughout the day. I wish that there were a way that I could get all of my clients to eat a boatload of vegetables, clean proteins, complemented with healthy fats at every meal, but that is just not realistic. That is where making a “super shake” or two for the day comes in. It can replace a meal when you are in a hurry or give you some extra protein and calories when you’re trying to build muscle.

A Super Shake combines high quality protein, good fats, vitamins, minerals, antioxidants and other good stuff that quickly helps you develop an insurance policy for your body that gives you the quality nutrients you need for sustained energy, fat loss, muscle recovery and overall health.

With so many poor quality ready to drink meal replacements, and high sugar smoothies to purchase on the go, it can be confusing to know what works best for you and your nutritional needs. You need to make your own meal replacement “super shake” to really get the best bang for your buck.

Use these 6 steps to create your own tasty meal in a glass:

STEP 1:  Pick a liquid

  • Water
  • Almond Milk (unsweetened)
  • Cow’s Milk
  • Soy Milk (unsweetened)
  • Ice green tea
  • Hemp Milk (unsweetened)
  • Coffee (for morning shakes)

You can also add crushed ice if you want a frosty shake, or leave it out. The less liquid you use, the thicker the shake will be.

STEP 2:  Pick a Protein Powder

  • Whey protein
  • Egg White protein
  • Rice protein
  • Hemp protein
  • Other protein or protein blend

Some protein powders have thickeners added. This will increase the thickness of your shake. Find a protein supplement that you digest well and enjoy the taste of. You can also use plain Greek yogurt or cottage cheese instead of protein powder.

STEP 3:  Pick a fruit

  • Berries
  • Bananas
  • Pitted Cherries
  • Apples
  • Pineapple
  • Mango
  • Papaya
  • Powered fruit supplement

You can use fresh or frozen fruit. Any fruit you like.

STEP 4: Pick a vegetable

  • Dark leafy greens: spinach/swiss chard/kale
  • Cooked Pumpkin or Butternut squash
  • Cooked Sweet Potato
  • Beets
  • Cucumber
  • Celery
  • Powered green supplement
  • Avocado

Spinach and celery are good bets, as they’re virtually flavorless in your shake. Canned pumpkin is great too. It goes well with vanilla. When using beets, try roasting and removing the skin first. They go well with chocolate. If you add celery / cucumber, make sure to adjust the amount of liquid you add.

STEP 5: Pick a healthy fat

  • Walnuts/cashews/almonds
  • Peanut, natural peanut butter, other nut butters
  • Flax, hemp and chia seeds
  • Coconut milk
  • 1/4 to 1/2 avocado

Use 1-3 thumbs of fat, depending on your needs. Avocado in particular will give your shake a creamy consistency.

STEP 6: Blend it all up


Pick a topper

  • Shredded unsweetened coconut
  • Cacoa nibs or grated dark chocolate
  • Yogurt
  • Oats. granola
  • Cinnamon

If you want to get fancy, sprinkle something on top of your shake. A little goes a long way. Cinnamon is good with vanilla and pumpkin. Add oats if you need extra carbs, or yogurt if you want more protein and smoother consistency.

Experiment! Come up with your own recipe using these guidelines. Tailor it to your needs. Discover what works for you and what you enjoy!