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 From elite athletes to weekend warriors, from Paleo
dieters to If It Fits Your Macros adherents, there isn’t a
person among us who doesn’t like a solid shake.
That’s why I created this Power Shakes guide!

Each of the 15 recipes in the pages that follow

can be concocted in minutes from
wholesome, nutritious ingredients that
will leave you feeling satisfied, energized,
and primed to hit your fitness goals.

For those seeking to lose weight, meal

replacement and protein shakes can be a
great tool to curb stubborn cravings. This
guide contains five delicious shake recipes designed to promote fat loss that will help you
cut calories without feeling hungry and irritable. Each recipe also is packed with
essential vitamins and minerals to ensure you’re fueling your body properly.

If you’re interested in packing on lean muscle, this guide also includes five shake recipes
optimized for mass gain. Whether you’re looking for a nutrient-dense post-workout
drink or an insanely high-calorie shake to combat an overactive
metabolism, I’ve got you covered.

Finally, I’ve thrown in five healthy lifestyle shake recipes

geared toward promoting improved physical and mental
well-being. You’ll find everything from my favorite
post-workout recovery drink to shakes capable of
boosting your cognitive function, memory,
and overall energy levels.

All of the recipes are very easy to prepare and

generally require nothing more than a blender.
Side note: Some of the recipes also call for
protein powder. Although I don’t endorse any
particular brands in this guide, I’m happy to give
you some recommendations - just hit me up on Facebook or via e-mail at
re.fitness.official@gmail.com!

I know you’re really going to dig these power shakes and can’t wait to hear which ones are
your favorite. Without further ado, let’s dig into some of the tastiest, most nutrient-
packed shake recipes on the face of this planet!

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 Metabolism-Supercharge SHAKE

Eating breakfast, period, is a great way to kickstart your metabolism, but what you eat can really
drive your fat-burning furnace through the roof. This Metabolism-Supercharge Shake is loaded
with ingredients shown to help the body break down fat, including Greek yogurt, almonds, and
broccoli. The zinc in the yogurt will increase your body’s production of the hormone leptin, which
has been shown to help curb appetite, and the high-fiber berries will keep you feeling fuller longer.

Ingredients

6 ounces vanilla nonfat Greek yogurt

8 almonds
1/4 cup broccoli florets, stems cut off
1 cup frozen strawberries
1/4 cup cannellini or garbanzo beans
3/4 cup iced green tea
1 teaspoon flaxmeal
1/4 teaspoon cinnamon

* Yields 1 serving

Macros

Calories: 345
Protein: 30.5 grams
Fats: 6.5 grams
Carbs: 43 grams

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Gourmet Raspberry cheesecake Shake

Your average slice of cheesecake from a restaurant clocks in at upwards of 900 waist-widening
calories, the majority of which come from sugar and fat. The next time you feel the urge to splurge
while still whittling down your love handles, whip up this Gourmet Raspberry Cheesecake Shake.
It may not taste exactly the same, but it’s close enough to keep your diet on track.

Ingredients

1 cup vanilla Greek yogurt

1 cup frozen raspberries
½ cup vanilla soy milk
1 frozen banana
2 ounces cream cheese

* Yields 2 servings

Macros

Calories: 320
Protein: 13 grams
Fats: 11.5 grams
Carbs: 44 grams

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 Apple Pie Protein Shake

This creamy Apple Pie Protein Shake makes for the perfect breakfast that’ll leave you satisfied for
hours. According to research, Pink Lady apples are among the most nutrient-rich varieties. The
combination of vanilla, banana, and cinnamon flavors truly hits the spot if you’re craving comfort
foods, while the protein powder and almond milk give this drink a serious protein kick.

Ingredients

¼ frozen banana
½ Pink Lady apple with peel, seeded and quartered
½ cup unsweetened almond milk
1 teaspoon flaxseed oil
3 dashes of ground cinnamon
1 scoop vanilla protein powder
Water to blend

* Yields 2 servings

Macros

Calories: 275
Protein: 26 grams
Fats: 7.5 grams
Carbs: 27 grams

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Chocolate Java Pick-Me-Up Shake
The benefits of caffeine are endless, from increasing alertness and blunting the effects of sleep
deprivation to stimulating your mental and physical performance. This delicious Chocolate Java
Pick-Me-Up Shake lets you power up with caffeine while sparing yourself the hundreds of extra
calories in that Starbucks frappuccino. Trust me, you’ll never look at coffee the same way again!

Ingredients

1 cup ice
1 cup skim milk
½ cup cold coffee
1 scoop chocolate protein powder
1 tablespoon mini chocolate chips

* Yields 1 serving

Macros

Calories: 263
Protein: 34.5 grams
Fats: 4.5 grams
Carbs: 21 grams

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 Mean Green Hemp Protein Shake
It may sound intimidating, but this Mean Green Hemp Protein Shake is really where it’s at if you’re
on the run and need to squeeze in lunch. The hemp, protein powder, and wheatgrass powder give
this drink enough protein to pass for a standard meal, with a perfect balance of healthy fats and
clean carbs. Also, the pitted dates give this bad boy a hint of natural, fiber-filled sweetness.

Ingredients

3/4 cup almond milk

1/2 cup filtered water (or six ice cubes)
1 Medjool date
1 teaspoon wheatgrass powder
1 tablespoon almond butter
1 scoop protein powder
Two handfuls of green leaves
1 teaspoon hemp hearts (for topping)

* Yields 1 serving

Macros

Calories: 395
Protein: 35 grams
Fats: 15 grams
Carbs: 29 grams

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Banana Bread Protein Shake
Satisfy your sweet tooth and ratchet up your lean mass gains with this delicious and nutritious
Banana Bread Protein Shake. Clocking in at almost 35 grams of protein per serving, this shake is
perfect for a healthy midday or nighttime snack. The chopped walnuts provide a nice nutty flavor
along with anti-inflammatory benefits, and the added cinnamon ties everything together with a
perfect metabolism-boosting kick.

Ingredients

1/2 cup low-fat cottage cheese

1/2 cup vanilla almond milk
1/2 medium banana (frozen or fresh)
1 scoop vanilla protein powder
2 tablespoons chopped walnuts
1/2 teaspoon vanilla extract
1 teaspoon cinnamon
1/2 teaspoon nutmeg

* Yields 1 serving

Macros

Calories: 412
Protein: 34.5 grams
Fats: 13 grams
Carbs: 41 grams

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 Peanut butter & Jelly Protein Shake
If you’ve never tried peanut butter in a smoothie, you’re about to discover something completely
amazing with this shake recipe. In addition to the high protein content and mouthwatering
combination of childhood memory-inducing flavors, the berries in this Peanut Butter & Jelly Protein
Shake contain a slew of essential micronutrients. What’s more, peanuts contain tons of healthy
monounsaturated fat and are one of the most niacin-rich foods, which helps keep your mind sharp.

Ingredients

1 cup frozen berries

1 tablespoon all-natural peanut butter
1 scoop vanilla protein powder
2 tablespoons rolled oats
1 cup soy milk

* Yields 1 serving

Macros

Calories: 417
Protein: 41 grams
Fats: 11 grams
Carbs: 41 grams

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Mint & Ice Cream dessert weight gain shake
If you’re a hard gainer, it can get really frustrating eating the same truckload of foods day in and
day out . . . with not a pound to show for it. This incredibly tasty and high-calorie Mint & Ice Cream
Dessert Weight Gain Shake should definitely get that scale moving in the right direction. Although
it’s far from the healthiest combination of ingredients, this recipe sure does pack the calories as
well as a solid ratio of proteins, fats, and carbs.

Ingredients

1 cup whole milk

1 cup vanilla or chocolate ice cream
1/4 teaspoon mint extract
2 scoops chocolate mint protein powder

* Yields 1 serving

Macros

Calories: 835
Protein: 64 grams
Fats: 39 grams
Carbs: 63 grams

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 Avocado, Veggies & Berry Shake
This superfood-packed Avocado, Veggies & Berry Shake is perfect for those who dislike raw
veggies yet want to make sure they’re meeting their daily micronutrient needs. The goji berries are
loaded up with beta carotene, vitamin C, and antioxidants, plus the avocado and olive oil provide
just the right amount of healthy fats. On balance this shake contains 11 essential amino acids plus
about one-third of your daily calcium and potassium intake. What are you waiting for - drink up!

Ingredients

1 teaspoon olive oil

1 tablespoon goji berries
10 raspberries
10 seedless grapes
2 small broccoli florets
¼ small raw beet
½ avocado, pitted and peeled
½ cup Greek yogurt
½ to 1 cup water

* Yields 1 serving

Macros

Calories: 417
Protein: 11 grams
Fats: 21 grams
Carbs: 48 grams

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Gone bananas shake
The title sort of says it all, huh? Not surprisingly, this monstrosity of a drink is designed to be
purely functional and is not for everyone. It’s best used by the hardcore bodybuilder or guy with a
hummingbird-like metabolism who’s simply looking to get the calories in. If you’re brave enough to
try this shake, DO NOT RUSH IT. You should be able to drink the whole thing in under an hour, but
you’re seriously going to be hurting if you try to slug down 2,000+ calories in 10-15 minutes.

Ingredients

2 cups whole milk

2 bananas
2 scoops protein powder
1 cup ice cream
2 tablespoons olive oil
1/2 cup oats
4 tablespoons peanut butter

* Yields 1 serving

Macros

Calories: 2,016
Protein: 93 grams
Fats: 113 grams
Carbs: 149 grams

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 Classic Green Monster Shake

For a radiant glow and a serious energy kick, look no further than this Classic Green Monster
Shake. It’s chock full of vitamins A, C, and K, plus plenty of fiber, magnesium, and calcium. The
combination of peanut butter, chia seeds, and protein powder give this drink an extra special
texture and flavor that simply cannot be beat!

Ingredients

1 cup almond milk or other non-dairy milk

1 cup destemmed kale leaves or baby spinach
1 large ripe frozen banana, chopped into chunks
1 tablespoon almond butter or peanut butter
1 tablespoon chia seeds or ground flaxseed
Pinch of ground cinnamon
1 scoop of your favorite protein powder
2 to 3 ice cubes

* Yields 2 servings

Macros

Calories: 250
Protein: 19 grams
Fats: 11 grams
Carbs: 24 grams


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Morning Glory Blueberry Pineapple Shake

Need a reason to rise and shine in the morning? This Morning Glory Blueberry Pineapple Shake
will more than do the trick, combining the tangy, sweet flair of pineapple with the fat-burning, feel-
good power of blueberries. As if that wasn’t enough, blueberries contain some of the highest levels
of antioxidants, making them one of the best foods to eat for improved brain function and memory.

Ingredients

1 cup ice
1 cup fresh blueberries, picked and rinsed
½ cup fresh pineapple chunks
1 small banana
4 ounces 0% plain Greek yogurt
2 tablespoons milled flax
1 cup water

* Yields 2 servings

Macros

Calories: 170
Protein: 8 grams
Fats: 2 grams
Carbs: 31 grams

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 Orange mango recovery Shake

Saying this isn’t your average post-workout shake would be an understatement! Although it might
sound strange to throw turmeric into a shake, turmeric has strong anti-inflammatory properties, is
high in antioxidants, and has been shown to potentially prevent a myriad of diseases. Overall, this
drink is high in protein, clean carbs, and healthy fats, making it a great post-gym power-up.

Ingredients

1½ cups unsweetened almond milk

1 scoop no-sugar, no-carb vanilla protein powder
1 cup frozen mango chunks
1 navel orange
2 tablespoons cashews
1 teaspoon cinnamon
½ teaspoon turmeric

* Yields 1 serving

Macros

Calories: 500
Protein: 34 grams
Fats: 18.5 grams
Carbs: 57 grams

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Papaya Mint Ginger Cleanse Shake

Combatting those bloated, sluggish, low-energy feelings doesn’t have to be a drag with this
incredible flavor-packed Papaya Mint Ginger Cleanse Shake. Virtually every ingredient in this drink
is gut-friendly, from the Greek yogurt (which contains essential probiotics) to the ginger and mint
(which help calm stomach upset). It even includes lemon juice to help rid your system of toxins.

Ingredients

1 papaya (Solo or Mexican), peeled, seeded, and cut into chunks

1/2 cup ice cubes
1/2 cup nonfat Greek yogurt
1/2 tablespoon finely chopped peeled fresh ginger
1/2 tablespoon honey
Juice of 1/2 lemon
Water, to taste
4 fresh mint leaves, plus 1-2 sprigs for garnish

* Yields 1 serving

MacroS

Calories: 235
Protein: 15 grams
Fats: 0 grams
Carbs: 47 grams
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 Clear Complexion Shake
Trying to maintain that crystal-clear skin but the struggle is real? This creamy smoothie recipe is
loaded up with superfoods to help combat blemishes and keep your skin healthy. With vitamin E-
rich spinach, antioxidant-filled grapes, and flaxmeal boasting omega-3 fatty acids, one glass
provides an insane amount of micronutrients along with a tasty blend of flavors.

Ingredients

2 cups raw spinach

1/4 avocado
1/2 cup red grapes (fresh or frozen)
1/2 cup frozen strawberries
1 tablespoon almond butter
1 teaspoon flaxmeal
1 cup water

* Yields 1 serving

Macros

Calories: 310
Protein: 8 grams
Fats: 20 grams
Carbs: 25.5 grams

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Okay, so I know this guide is supposed to contain 15 power shakes. But I couldn’t resist sharing
one more lifestyle-improving recipe that didn’t quite fit into any of the above categories . . .

Chocolate Strawberry Banana Better-Sex Shake

The dark chocolate in this drink is great for heightening the brain’s dopamine levels, thereby
increasing pleasure. The pumpkin seeds contain zinc, a mineral known to boost testosterone. The
vitamin B6 in the bananas helps decrease stress, while the strawberries and peaches are chock
full of vitamin C, which has been shown to increase female libido. In advance - you’re welcome!

Ingredients Macros

1/2 frozen banana Calories: 234

1/4 cup strawberries, fresh or frozen Protein: 5 grams
1/4 cup peaches, fresh or frozen Fats: 9 grams
1 tablespoon raw pumpkin seeds Carbs: 38 grams
1 tablespoon dark chocolate (70-percent cocoa or more)
1/2 cup dark chocolate almond milk
1/2 cup cold water
1/8 teaspoon ginger

* Yields 1 serving

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Hope you enjoyed these delicious and nutritious recipes! As an aside, have you ever
wondered where the concept of protein shakes comes from? I definitely did . . . which
is why I researched the matter and created a short explanatory video breaking it all down.
Just tap below to access the presentation!

Thanks again for grabbing Power Shakes! If you have any questions - or any shake
recipes of your own that you’d like to share - feel free to hit me up in the Facebook
messenger, on Snapchat, or via e-mail at re.fitness.official@gmail.com. Talk soon!

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