This is the shake I have at least 5 to 6 times a week. I started out years ago with much fewer ingredients and have gradually added to it.

I encourage you to adapt it to your own preference, that way you will be more likely to use it as a source of good nutrition.

1  scoop of healthy protein powder, preferably plant based with no sugar added. Also, a good shake will usually contain at least 20 grams of protein. It will also contain vitamins, minerals and fiber.  It is even better if it contains omega 3 fatty acids, antioxidants, probiotics and even greens.

If not, many of these things you can add to the shake.

½  – ¾ cup of coconut milk (unsweetened) or as desired.

½  -¾ cup of good water or as desired.

Green Maca Powder            1 – 2 tsp.  M-W-F 

Red Maca Powder                1 – 2 tsp.  Tu-Th-Sat

Matcha Green Tea Powder   1 tsp.       M-W-F

Greens Powder                     1 tsp.      Tu-TH-Sat., 2 tsp. if you are not also   

                                                             adding fresh or frozen greens. 

Beet Root Powder               1 tsp.      M-W-F.

Collagen Powder                 1 tsp.      M-W-F., 2 tsp. if not using bone broth

Bone Broth Powder          1 – 2 tsp.  Tu-Th-Sat.

Flax Seed 1 Tbl. M-W-F

Chia Seed 1 Tbl. Tu.-Th.-Sat.

Hemp Hearts                       1 tsp.      Tu-Th-Sat.

Cacao Powder                     ½ tsp.     Tu-Th-Sat  (it is very bitter).

Turmeric                              to taste    M-W-F  (powerful anti inflammatory  and am antioxidant)                                                                                                           

Cinnamon                           to taste     Tu-Th-Sat. (is an anti inflammatory).

Ginger (small piece)           to taste.     M-W-F  good for digestion & nausea

Large handful of greens  –  alternate arugula, spinach, kale or any greens.

I alternate berries (not fruit) daily –  blueberries, strawberries, pomegranate, cherries, etc.

Sometimes I add a drop of stevia liquid, especially when I add cacao powder.                                      ENJOY

2 comments

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  • Hi Margie, thank you for your help with getting me started on my daily shake routine.
    It is slow going but it is work in progress.
    I do find the shake very filling and effects my daily eating pattern. I am sure I will
    adjust to this new routine.
    Thanks again.
    J Whiffen

Margie Farwell RN., CHRN.