TLN Quick Meals: Protein Shakes

It is not always necessary break out the blender to prepare an on-the-go protein shake meal replacement. A shaker bottle like the one shown here is a very efficient alternative in getting the job done with minimal clean-up and excellent portability.

Of course, you won't be able to add chunks of fruit like with traditional blended smoothies, but the next best thing is to use a base of fruit juice, soymilk or yogurt drink. Be sure to choose a protein powder that mixes easily and does not clump.

I am sharing a shake that I prepare on a regular basis. I call it the "Nutrition Grenade". This funky green concoction contains all kinds of good stuff and is tasty (even my kids give it a thumbs up!).

Nutrition Grenade

In a 20 ounce Rubbermaid Chug Bottle or similar container:

8-10 ounces Orange Juice
1 Serving Unflavored, Unsweetened Whey Protein Powder
1 Tablespoon Barlean's Flax Oil
1 Heaping Teaspoon Healthforce or Trader Joe's Super Green Food Powder
1 Heaping Teaspoon Oat Bran
1 Pinch of Bee Pollen Granules

Add juice to container first followed by the rest of the ingredients. Shake well and allow to sit 3-5 minutes before drinking. This allows protein to fully dissolve in the juice. If not drinking right away, keep cold and consume within 24 hours of mixing.

There is no doubt that the Nutrition Grenade may be a bit too nutritionally-elaborate for some. If so, no sweat. Focus on the liquid base, protein powder and flax oil. These ingredients offer a favorable proportion of carbohydrate, protein and essential (good) fats. Along with delivering key nutrients, this proportion is important for balanced energy levels and hunger satisfaction.

To help make protein shakes part of your regular routine, experiment with different liquid bases and nutrient add-ins (like my oat bran and bee pollen) to find a concoction that works best for your palatte. Enjoy!