Eating on the go is common. Very common.

We grab what we can, making the best possible decision with a limited selection and hope that we don’t feel like too much crap later.

You’ve heard that you need to meal prep.

Prepare meals ahead of time so that you less tempted to eat gas station food or coffee shop pastries, BUT when you just get home from the office, or you’re just waking up to go to the office the thought of cooking food just may not be for you.

You’re short on time; you don’t have time to meal prep.

For those in that situation, this is when we introduce Super Shakes

Now I’ve used forms of super shakes for a long time here at RTC. It’s not your traditional protein shake. You know the kind where you use protein powder, milk or water, in a shaker cup and do the awkward shaker dance?

No shaking necessary here. 

This is a blend of REAL food. In fact, the first time I ever used a Super Shake was breakfast years ago when I would get up at 4 am to train.

Since then I’ve tested and tried out MANY different super shake options, and I wanted to pass along some of my personal favorites that will leave you feeling satisfied with energy NOT bloated and energy crashing just 30min later.

All you will need is REAL food (protein powder is NOT required but having different flavors CAN help) and a pretty durable blender.

I’d personally recommend a Nutri Ninja (can range from $50-$150) or Vitamix, the Cadillac of blenders. If you already have a Vitamix awesome your set but if you had to pick from the two I’d start with a midrange Nutri Ninja

Granny’s Breakfast Shake

  • 12 oz water or almond milk
  • 1-2 scoops vanilla flavored protein
  • 1 apple, core removed, and sliced into wedges (I prefer granny smith apples)
  • 1 handful of spinach
  • 1 serving of almond butter
  • 1 cupped handful of UNcooked oats
  • Ice and cinnamon as desired (optional)

 

 

Reese’s and Banana

  • 12 oz water or almond milk
  • 2 scoops chocolate flavored protein
  • 1 banana
  • 1 fist of spinach
  • 1 thumb of natural peanut/almond butter
  • 1 thumb of ground flax
  • 1 tbsp cacao nibs
  • Truvia or sweeter of choice

 

 

Apricot and Yogurt

  • 8 oz water
  • 2 scoops vanilla flavored protein
  • 10 dried apricot halves
  • 1 fist of spinach
  • 2 thumbs of ground flax
  • 1 cup plain yogurt or vegan alternative
  • Ice as desired

 

 

Chocolate Cherry OMG

  • 12 oz water, almond milk, or milk
  • 2 scoops chocolate flavored protein
  • 2 cupped handfuls of sweet dark cherries, pits removed
  • 1 fist of spinach
  • 2 thumbs of walnuts
  • 1 tbsp cacao nibs

 

 

Vanilla Sweet Potato

Photo courtesy of PopSugar.com

  • 12 oz water, almond milk, or milk
  • 1-2 scoops vanilla flavored protein
  • 1 handful of cooked sweet potato
  • 1 fist of spinach
  • 1 thumb of ground flax
  • Ice as desired
  • Cinnamon

 

 

Tropical Weekend

  • 12 oz water, almond milk, or milk
  • 1-2 scoops vanilla flavored protein
  • 1 banana
  • 1 cupped handful of pineapple
  • 1 fist of spinach
  • 1 thumb of ground flax
  • 2 thumbs of unsweetened coconut flakes
  • 1/2 cup plain yogurt or vegan alternative

 

 

Iced Coffee Shake

  • 2 cups iced coffee
  • 1-2 scoops vanilla flavored milk protein blend
  • 1 serving greens supplement
  • 1 cup sugar-free vanilla ice cream or vegan alternative
  • 1 tsp flax oil
  • 6 dark chocolate covered espresso beans
  • Dash cinnamon

 

 

*Bonus: The Go-to

  • 12 oz water or almond milk
  • 1-2 scoops chocolate flavored protein
  • 1 thumb of ground flax
  • 1 thumb of natural peanut butter
  • 1 thumb of mixed nuts
  • 3 tbsp plain yogurt or vegan alternative
  • 1 fistful of spinach or 1 serving greens supplement

 

 

Do you have to use the EXACT ingredients that I listed? Course not. You can sub and mix on your own Be careful with the veggies though, from my experience spinach is the better option since the taste is so mild it’s undetectable.

 

In Health and Awesomeness,

Travis Merritt, BS, CPT, (and other cool letters behind the name) is the Owner of Rowlett Transformation Center in Rowlett, TX.

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