BLACKBERRY COTTAGE CHEESE SHAKE
Cottage cheese is a highly underrated source of affordable, quality protein, plus nutrients like calcium, says Laura Rutledge, R.D.N., assistant professor of nutrition at the University of Alabama, Birmingham. “Women, in particular, need adequate protein intake to help preserve muscle mass, especially if you’re restricting calories to lose weight,” she adds.
Recipe: Blend 1/2 cup cottage cheese, 1/4 cup milk of your choice, 1/2 frozen banana, 1/2 cup frozen blackberries, 1 handful fresh spinach, 1/4 teaspoon cinnamon, and 1 splash vanilla extract.
Nutrition facts: 158 calories, 27g carbohydrates, 15g protein, 1g fat
GREEN GODDESS SHAKE
Oatmeal is a breakfast staple but you don’t have to eat it as cereal. The high-fiber, super-filling, whole grain is the secret ingredient in this shake from Shawn M Talbott, Ph.D., C.N.S., L.D.N., nutritional biochemist and author. “The combination of fiber and flavonoids in this recipe helps to feed and protect the good bacteria in your gut,” he explains. These good bacteria can go on to produce more “feel good” neurotransmitters in the brain which in turn help with mood and weight loss.
Recipe: Blend 1/2 pear, 1/2 banana, 1/4 avocado, 1 cup kale, 1 tablespoon almond butter, 1 cup milk of your choice, and 1/2 cup raw rolled oats.
Nutrition facts: 295 calories, 35g carbohydrates, 9g protein, 17g fat
CHOCOLATE PEANUT BUTTER CHICKPEA COOKIE SHAKE
Chickpeas in a “cookie” recipe? Legumes are great for your gut and your waistline, Talbott says. Chickpeas, also known as garbanzo beans, are a great source of filling protein and fiber. Oh, and you can’t even taste them, he adds.
Recipe: Blend 1/2 avocado, 1 banana, 2 tablespoons peanut butter, 2 tablespoon cocoa powder, 1/4 cup rolled oats, 2 tablespoons chickpea protein powder, 3/4 cup milk of your choice.
Nutrition facts: 460 calories, 41g carbohydrates, 23g protein, 27g fat