Key Components of a Healthy Shake


Shakes and smoothies are popular healthy beverages that can be part of a healthy meal or a meal replacement when made right. Grabbing a shake is a fast and convenient method of getting in breakfast or lunch.

One of the great things about shakes is they can be made ahead of time. Another great advantage of choosing a shake for a meal replacement is that you can control the calories when you choose which ingredients to include. If you make the shake correctly it can be filled with nutrients and provide everything you need for a balanced meal and will keep you satiated until your next meal.


All shakes and smoothies need a liquid base. You can use plain water, or ice if you want it to be colder and thicker. To add more flavor, and for a creamier texture, choose milk as your liquid base. Fruit juices are another good option, but be careful to choose carefully as many juices are loaded with sugar. Teas are also great to use in smoothies. There are many flavor options available, from plain green tea to fruit-infused herbal teas.


Protein is an important element of any shake since this will keep you feeling full and satisfied, and give you the energy you need to get through the day.

A quick and easy choice of protein is a protein powder. These powders come in various flavors and can be easily measured out and added to any beverage. Some are meant to be added as an ingredient to a shake and others can be a stand-alone shake option.

Some pre-made shakes like Dr. Gundry's Proplant Complete Shake take the guesswork out of making your own shake. Dr. Gundry's is a plant-based, high fiber shake that aids in repairing your tissues so it's great to be used alongside a workout. This shake also helps to control your appetite and boosts your metabolism to aid in weight loss. Another great benefit is that it gives you higher energy. All of these make it a good choice for getting the essential nutrients you need to get through your day.

If you choose to make your own shake you need to make sure that you add in an appropriate amount of protein. While the protein powder is a good option, you can opt for others like peanut or almond butter, seeds, quinoa, or yogurt. These will do double duty as they will also add bulk and thicken your smoothie.

Fruits and Vegetables

An essential ingredient of any shake or smoothie is fruits and/or vegetables. They should make up the base of your shake.

Leafy greens are a great nutritious choice. Spinach is a mild green that won't overpower the other flavors. Arugula and kale are stronger choices, but when paired correctly, they can still be delicious.

Fruit can be used to add flavor and sweetness. You may use fresh or frozen fruit. Berries are popular choices, as are apples, bananas, and even tropical fruits.

Texture or Thickener

You may like your shake to be thinner in texture, or you can choose to add some ingredients to make it thicker. Some of the above mentioned options are great ways to achieve this, such as nut butters, yogurt, and bananas. Avocado is another wonderful way to make your drink thick and creamy while adding in some healthy fats.


You can make a shake taste even better by including some flavorful extras. Honey can be used for sweetness. Spices like cinnamon add interest and depth. You may even choose to boost the nutritional value by using some superfood powders or seeds like flax or chia.

Whether you decide to make your own shake or go for a pre-made option, these tasty beverages can be a great way to make your meal planning a little easier while adding in some packed nutrition. There are unlimited options and flavor combinations you can try, so you will never get bored.


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