Vanilla Maple Superfood Supreme

Vanilla Maple Superfood Supreme

This is the most nutrient-dense meal you’ll ever have in a glass. With 70 nutrients including probiotics, digestive enzymes, hormonal adaptagens such as maca, and immune-boosting compounds such as ashwaghanda and cordyceps, any smoothie made with Shakeology powder functions as both a balanced meal and a multi-vitamin. It’s also a phenomenal post-workout muscle recovery drink. It’s my daily dose of dense nutrition.”

What you need:
1.5 cups chilled water
10 hazelnuts
1 scoop vanilla Shakeology superfood powder
2 tsp maple extract
1 Tbsp peanut butter powder

13 Very Berry Protein Shake
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by Amy Shapiro MS, RD, CDN, realnutritionnyc.com

“I love this recipe for lean-muscle-mass building yet also for fat loss. Calories and sugar are very low here, but fiber and protein are high. I also love adding chia seeds for satiety, energy and omega-3s, and the added spices are great for inflammation and blood sugar regulation.”

What you need:
1 cup unsweetened almond milk
3/4 cup frozen berries (your choice)
large handful of fresh/frozen spinach or kale
1 Tbsp chia seeds
1 serving vanilla protein powder (I use Raw by Garden of Life)
Dash of turmeric
Dash of cinnamon

How to make it:
Blend and sip away!

Nutrition: 249 calories, 8 g fat (1 g saturated), 65 mg cholesterol, 235 mg sodium, 21 g carbs, 7 g fiber, 8 g sugars, 25 g protein

Berries are just one of the Best Fruits for Fat Loss!

14 Winter Protein Smoothie
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by Amy Shapiro MS, RD, CDN, realnutritionnyc.com

What you need:
8-10 oz almond milk (depending on consistency desired)
1/2 cup pureed pumpkin
1 serving vanilla protein powder (or chai spiced flavor)
Pinch of nutmeg
1/4 tsp cinnamon
1 tsp coconut oil
3 ice cubes
1 Tbsp chia seeds

Nutrition: 309 calories, 12 g fat (5 g saturated), 65 mg cholesterol, 249 mg sodium, 26 g carbs, 6 g fiber, 13 g sugars, 26 g protein

15 Chocolate Mint Smoothie
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from Amy Shapiro MS, RD, CDN, realnutritionnyc.com

What you need:
8-10 oz unsweetened almond milk
1 serving chocolate protein powder
a few drops mint extract
1 Tbsp cacao nibs
1/4 avocado
1 Tbsp chia seeds
1-2 handfuls frozen spinach or kale

Nutrition: 239 calories, 17 g fat (3 g saturated), 20 mg cholesterol, 311 mg sodium, 13 g carbs, 8 g fiber, 1 g sugars, 14 g protein

16 Matcha Green Tea Smoothie
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from Dana James MS, CNS, CDN, BANT, AADP, foodcoachnyc.com

“At less than 200 calories, this is a super nutrient-charged smoothie designed to facilitate weight loss. The matcha green tea and cinnamon stimulate the catabolism of fat while decreasing the appetite. The avocado helps increase cellular metabolism, while the Beauti-fuel is a raw vegan protein powder with cordyceps and camu camu, which both increase stamina and support adrenal function. A very effective smoothie for fat loss.”

What you need:
3 Tbsp Beauti-fuel (raw vegan protein powder)
10 oz almond milk
1 tsp matcha green tea
Handful of spinach
1/4 avocado
Pinch of cinnamon

Nutrition: 180 calories, 13 g fat (2 g saturated), 0 mg cholesterol, 216 mg sodium, 15 g carbs, 5 g fiber, 9 g sugars, 3 g protein

Tea is so powerful for weight loss that we’ve made it the centerpiece of our best-selling 7-Day Flat-Belly Tea Cleanse! Test panelists lost up to 4 inches from their waists!

17 Muscles in a Cup
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by Dana James MS, CNS, CDN, BANT, AADP, foodcoachnyc.com

“This is the man’s smoothie! It builds muscle fast. It’s loaded with amino acids to help repair muscle damage after an intense workout. The almond butter decreases inflammation from explosive exercises, and the banana increases insulin, which enables those amino acids to be transported into muscle cells to develop bigger and stronger muscles.”

What you need:
1/4 cup Power-fuel (raw vegan protein powder)
10 oz almond milk
1 Tbsp almond butter
1 banana
1/4 cup Isopure BCAA
Cinnamon
Nutmeg

18 Java Chip
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from Jim White, RD, ACSM Owner, Jim White Fitness & Nutrition Studios

“As a self-identified coffee addict, I loved finding a way to add coffee into my protein shake. This gives you a dose of protein that your muscles need, and caffeine to help give you an extra energy boost in the morning.”

What you need:
1/2 cup coffee (Black) ** bring to room temperature or pre-brew and keep in the fridge.
1/2 cup low fat milk/unsweetened almond milk/coconut milk, or for fewer calories and fat, add 1/2 cup water
1 serving protein powder (vanilla, chocolate, or mocha flavor)
1/4-1/2 cup Greek vanilla yogurt
5 dark chocolate chips
6-8 ice cubes
Optional: Add spices (pinch or to taste) such as vanilla bean, cinnamon, nutmeg, pumpkin spice, or peppermint extract.

Nutrition: 357 calories, 5 g fat (3 g saturated), 135 mg cholesterol, 209 mg sodium, 18 g carbs, 13 g sugars, 60 g protein

If you’re a fan of yogurt-based smoothies, check out these 20 Amazing Yogurt Smoothie Recipes!

19 The Chunky Monkey
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by Jim White, RD, ACSM, Owner, Jim White Fitness & Nutrition Studios

“A great source of protein and omegas, this shake will have you going bananas over how delicious it is. If you’re trying to gain weight, try adding in plain oatmeal.”

What you need:
1-2 Tbsp peanut butter or almond butter (use the latter for more omega-3’s and omega-6’s)
1/2 cup lowfat milk/unsweetened almond milk
1/2 cup water
1/2 banana (frozen or fresh)
¼-1/2 cup Greek vanilla yogurt
1 serving protein powder (chocolate)
6-8 ice cubes
Optional: ¼-⅓ cup oatmeal for more carbs

Nutrition: 378 calories, 11 g fat (4 g saturated), 78 mg cholesterol, 227 mg sodium, 31 g carbs, 3 g fiber, 21 g sugars, 42 g protein

20 Orange Creamsicle
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by Jim White, RD, ACSM, Owner,
Jim White Fitness & Nutrition Studios

“One of my favorite flavors of ice cream has always been orange creamsicle. This recipe is sweet and packs a protein punch. Keep the sugars low in this drink but omitting the fresh or frozen fruit and keep the orange juice as pure as possible. It’s a great vitamin C boost!’”

What you need:
1/4 cup fresh squeezed orange juice
1/2 cup low fat milk/unsweetened almond milk
1/4 cup water
1 serving protein powder (vanilla)
1/4 cup vanilla Greek yogurt
1/2 banana
6-8 ice cubes
Optional: frozen fruit such as mangos or pineapples, and oatmeal

Nutrition: 282 calories, 3 g fat (2 g saturated), 74 mg cholesterol, 130 mg sodium, 2 g fiber, 22 sugars, 33 g protein

21 Go Lean Protein Boost
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by Leah Kaufman, MS, RD, CDN

“I really like GNC Total Lean Protein shakes as they have 25 grams of protein with only 6 grams of carbohydrates. I like to add one scoop to a smoothie made with one cup berries for added fiber, mixed in with unsweetened almond milk to keep carbohydrates low.”

What you need:
1 scoop GNC total lean protein
1 cup berries
Unsweetened almond milk to keep carbohydrates low

22 Pumpkin Protein Boost
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by Leah Kaufman, MS, RD, CDN

“I’m a huge fan of pumpkin around this time of year, not only because it’s seasonal, but also because it has about 3 g of fiber in one 50 calorie serving. I like to add 1/2 cup pumpkin, 1 cup vanilla greek yogurt with 1 cup almond milk. To make this shake thicker, I suggest adding one-half of a banana for an increase in potassium.”

What you need:
1/2 cup pumpkin
1 cup vanilla greek yogurt with 1 cup almond milk
To make this shake thicker, I suggest adding 1/2 banana for also an increase in potassium

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