Nutrition is hard, especially when you don’t have tons of extra time to prepare all your meals for the week.  Optimally, you would be able to consume mass quantities of vegetables and lean protein (steak/other animals, eggs, dairy, protein powder, vegan stuff) but one thing I have learned working with various clients over the years this is just not feasible.

We don’t sit down to meals like people did 100 years ago.  Breakfast is eaten in the car, lunch is in the office or on the run and dinner is never consistent because people are working longer hours.  I get this since I fall into the same patterns.  Between working 10-14hrs a day training and writing along with attending seminars and certifications, fast food is a must.

I’m not talking about fast food in the sense of ground up kangaroo nuggets and pink slime burgers and NO I don’t want f%$#ing fries with that.  I lean more towards the stuff that won’t jack up my cholesterol, make me sluggish or grow a 3rd nipple.

I instead opt for making smoothies for the part of my day where I know I won’t be able to get in sufficient nutrition or eat as healthy as I would like.  I know everything I have to say for the rest of the post is nothing new but it is something I am on board with so I am saying it all again.

1. If you don’t have a blender; get one.

Besides the coffee maker, in this house the blender sees more action than Ron Jeremy in his heyday.  If you are trying to make some serious changes to your habits to transform your body, investing in a blender or Magic Bullet (travel blender) should be a no-brainer.  

2. Choose the right ingredients.

I get asked all the time what the greyish sludge is that I am drinking tastes better than it looks.  Believe it or not, it tastes WAY better than it looks.  The next question is always, “So, what’s in it?”

I have my go-to recipe but it really depends on what I have laying around.  To cover some nutritional bases that I may probably will neglect throughout the day I make sure to get them here.  Note: You can NEVER have too many vegetables.  Ever.

Liquid Base: Milk, Almond Milk, Coconut Milk, Juice, Water, Coffee

Veggies: spinach, kale, other green things, Greens/Veggie powder, pumpkin

Fruit: fresh or frozen

Protein: whey or other protein powder, greek yogurt, milk

Healthy Fats: chia seeds, flax meal, coconut, avocado, nuts/nut butter, 100% cacao nibs, olive oil or other oils (note: coconut oil in a cold smoothie will harden and form a coconutty oil disk.  Not awful but not awesome either)

Other: oatmeal, spices, creatine

Answers to what you all may be thinking:

-Adding spinach to a smoothie does little to change the flavor.  Trust me.

-Yes, the same chia seeds as the ones you grow on pottery heads.  They are a nutritional powerhouse.

-processed chocolate is NOT the same thing as 100% cacao

-it doesn’t matter if you think protein powder tastes like powder farts, you barely taste it in the smoothie.

-oils are an easy way to get in extra fat if you are trying to slab on muscle and/or don’t get enough healthy fat in your diet.

-whole nuts work just as well as nut butters.

-herbs and spices can be added if you have some laying around.  Turmeric is awesome and you can’t taste it.

-creatine is NOT bad for your liver, will not make you look like a ginormous body builder and it is here to stay.  Read the studies. 

3. Experiment.

Like I mentioned, I have my go-to smoothie that I consume almost daily but there are a few other concoctions that I use as special treats when I make the additional effort at the grocery store to pick up the ingredients.  Being the guy that I am, I am going to share a few with you:

My Daily Super Smoothie (The Grey Goo)

-about 1/2 cup milk or almond milk (I estimate)

-1 handful spinach and 1 handful kale (all kale has a funky taste so I go 1/2 and 1/2)

-about 1/2 cup mixed frozen berries from Stop & Shop (double as ice….winning!)

-1 banana

*blend these then add the rest

-peanut butter

-scoop chia seeds

-1-2 scoops strawberry or chocolate whey



Pumpkin Pie

This year’s jack-o-lantern: “Dead”lifting.

-can of whole pumpkin (NOT pie filling)

-greek yogurt

-splash of milk to thin

-vanilla whey

-1/4 cup of rolled oats

-tsp cinnamon

-tsp pumpkin pie spice (nutmet and allspice also work)

Protein Pina Colada 

-Coconut Milk


-Vanilla Whey


If you have any awesome recipes that you use please share below since I’m always up for trying something new!

Written by Steve