One of the questions I get asked a lot is, “How do you suggest I make a protein shake?” I can see why when protein shakes can really help the scale move down, they help melt fat and boost your over all health! 

Plus they taste delicious! 

Mornings are a busy time for most people and making the right breakfast choice can benefit you all day long. One way is there is no mid-morning energy crash or cravings with a protein shake.  Research proves that a protein rich breakfast greatly reduces hunger better than a high carb meal.

Ditch the muffin or that bowl of cereal to stay full and energized! 

Protein is key when it comes to losing fat, gaining strength and recovering from a workout.  It also helps maintain healthy immune function. When you have a protein shake for breakfast, your body is ready to burn fat, stay energized, and fight inflammation.

And who doesn’t want that?! 

Here are the top mistakes that make your shake not so healthy-

  1. Making your shake into an adult milkshake. Adding lots of high sugar ingredients like dried fruit, high glycemic fruits like pineapple, sweetened nut milks, and sugar added nut butter can turn your shake into a sugar bomb.
  2. Don’t forget the healthy fats and fiber. If you are hungry and hour after you drink your shake, you didn’t add enough healthy fats and fiber, which help you stay full. Try avocado, tree nut butter, coconut milk, almond milk, or full fat plain Greek yogurt. For extra fiber try ground flax seed, chia seeds, or a powder fiber supplement.
  3. Check for junk ingredients in your protein powder. Some have preservatives, malodextrin (corn), fructose and other sugars, and even worse artificial sweeteners to make it taste like a milk shake. You don’t want that in your body.
  4. Don’t use a high sugar protein powder. Even though the label shows an impressive 20 grams of protein, read the label to be sure it has no more than 5 grams of sugar per serving. Manufacturers  like to give sugars fancy names so look out for that. Organic evaporated cane juice is still sugar.

Look for a clean source of protein, grassfed and hormone free whey, or plant based made from rice, pea, chia etc. Try to avoid soy, the reasons are many and would take another blog post to explain.

Soy is not your friend. 

If you love the convenience of a shake in the morning like I do, go ahead and have them, just be sure to check those ingredients and the extras you add in. As always, please reach out to me at if you would like learn more and are interested in having more support on your healthy life journey!