Making a smoothie should be easy – but so often we get caught up in figuring out what goes in it, that we just skip the smoothie all together and opt for an “easier” meal.
Follow this quick step-by-step guide to take the thinking out of this process and prepare you for success!
The 6-Step System
STEP 1: Pick a liquid
- Almond milk (unsweetened)
- Cow’s milk
- Cashew milk (unsweetened)
- Iced green tea
- Coffee (for a morning shake)
STEP 2: Pick a Protein Powder
- Whey protein
- Egg white protein
- Rice protein
- Pea protein
- Hemp protein
- Other proteins or protein blend
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STEP 3: Pick a Fruit
Powdered fruit supplement
STEP 4: Pick a Vegetable
- Dark leafy greens: spinach / Swiss chard / kale
- Cooked pumpkin or butternut squash
- Cooked sweet potato
- Powdered greens supplement *(available in studio!)
Spinach and celery are a good start if you’re looking to add more greens into your diet as they are virtually flavourless in your shake. Canned pumpkin is great too and goes well with vanilla. When using beets, try roasting and removing the skin first. They go well with chocolate.
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STEP 5: Pick a Healthy Fat
- Walnuts / cashews / almonds
- Peanut, natural peanut butter, other nut butters
- Flax, hemp, and chia seeds
- Coconut milk
- 1/4 to 1/2 avocado
Use 1-2 thumbs of fat, depending on your needs. Avocado will give your shake a creamy consistency.
STEP 6: Blend!
If you want to get fancy, sprinkle something on top of your shake. A little goes a long way. Try shredded unsweetened coconut, granola, or Cinnamon which goes along with vanilla and pumpkin. Add oats if you need extra carbs, or yogurt if you want more protein and smoother consistency.
We hope your found this smoothie guide helpful! Tag your @true_conditioning to show off your high quality protein shakes!