Coach Lis’ Famous Whey Protein Shake
June 14th, 2010
Ingredients: whey protein, almond milk, berries, sun butter, ice
Let’s face it: mornings are crazy. Getting from the bed to the shower and out the door in time to beat traffic or make the bus stop in time is usually a frenetic sprint. It leaves little time for breakfast. Yet, we all know we need to start the day right with a good nutritious meal. So what’s a Firebreather to do? Most of the grab-and-go solutions are bad choices: either too many carbs, lacking in the protein department, too much sugar or overloaded with trans-fats.
This home-blended whey protein shake has been a great solution for us. And if you’re interested in a breakfast that is delicious, fast, easy to make, loaded with flavor and stays with you up until lunch time, this shake will rock your world! Plus, it has the optimal balance of macro-nutrients (protein, carbs, fat). The fact that it is all natural and homemade, makes it an even better choice than any of the store-bought RTD shakes.
Okay, it’s time to get started. Go fetch that blender from your bar or liquor cabinet and place it on your kitchen counter. Wash it really good to scrub out the margarita residue. You’re going to use the heck out of it, since you’ll probably make more than 100 of these shakes over the next year. In a blender, combine the following ingredients (in sequential order for best results):
- 8 – 10 oz. almond milk (you can substitute milk or water)
- 6 ice cubes
- 1- 2 scoops whey protein (if you weigh more than 150 lbs, go with 2 scoops)
- 1 Tbsp almond butter or sunflower seed butter
- ¾ cup fruit (whatever you have, is in season, go with your favorites. Lis uses blueberries, strawberries, peaches, mangoes and the kitchen-sink-berries)
- Optional: cocoa powder – 1 Tbsp.
Blend on high (or use the smoothie setting if your machine has one) for 45 seconds to one minute, or until it reaches desired consistency. Lis always stops the blender to scrape the sides about midway through to ensure optimal mixing of ingredients. After blending, pour your shake into a tall plastic tumbler and get your butt out the door. Chug liberally. Rest shake in cup holder between sets. Watch out for brain freeze.
Expect to arrive at work on time, alert and well nourished. Let us know if you notice that you have a little extra zip in your step.
Nutritional Summary * – Coach Lis’ Famous Whey Protein Shake
Total calories: 350 (approx.)
Protein: 30 grams
Carbs: 25 grams
Fat: 13 grams
* – based on 1 scoop protein powder, 8 oz. almond milk; nutritional info will differ if you use two scoops of protein powder or the type and amount of liquid base you use.
Post your recipe critiques and your shakeology suggestions to comments–along with your daily meals.
Contributed by Tin Man Skip and Coach Lis
Posted in 35 Responses to “Coach Lis’ Famous Whey Protein Shake”
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Monday, June 14 – 8 hours sleep
1- homeblended whey protein shake
2- Acapulco Express omelet, fruit, 1/2 english muffin with butter
3- 3 eggs plus 1 egg white, sauteed yellow pepper with onions, shiitake mushroom, 4 oz deli ham, asiago cheese, 1 slice Ezekiel toast with fruit preserves.
Supplements: mv pack, ginseng, 4g fish oil, green tea, ginko, bromelain, melatonin
meal 1 – post-wod choco milk
meal 2 – protein shake, 2 carb master yogurt’s
meal 3 – 2 large roast beef sandwiches ( no bun )
meal 4 – protein shake
meal 5 – 2 chicken breast, mixed veggies
not the best day ( week ) of food intake but i have to post the good, bad and ugly, right!?
supplements: multi-vita pack, 12g fish oil, creatine, resveratrol
Thanks for the smoothie recipe Skip and Lis. I have not tried them with almond milk or butter, will give it a shot. Some variations I have tried:
-When mixing the protein powder with water, I sometimes add some of a carbmaster yogurt, any flavor, to give it some consistency and flavor.
-I use a frozen triple blend from Sam’s of blueberries, blackberries and raspberries. They also have big bags of frozen strawberries. You can eliminate the ice when using the frozen berries.
-I have also tried different kinds and flavors of protein. I would not recommend unflavored, very bland. I picked up unflavored egg white protein instead of the vanilla and it definitely did not taste as good.
Monday 6/15
meal 1: usual home blended shake
meal 2: 3 oz baked chicken, carrots
meal 3: 4 oz turkey burger patty, kale chips
meal 4: cashews, carrots
water, coffee, mv, 3g fish oil
I start every morning with water and coffee. Teach the 545 am, 700, 830, then workout. I have been doing 20oz organic choc milk w/ one scoop progenex recovery and 3 grams fish oil.
Tues June 15, 2010
1: 2 hb eggs, 2 turkey sausage links, carbmaster yogurt, oatmeal, blueberries
2: 3oz pork chop, 1tsp bbq sauce, green beans, grapes
PWOD chocolate milk, handful of nuts
3: 4oz chicken breast, asparagus, 2tsp pb, grapes
water, crystal light sugar free, 3g fish oil
6/15/10
1: Pepperoni & Cheese
2: Carbmaster Yogurt
3: 2 chicken sausages w/ spinach & cheese and bowl of healthy requet chicken soup
4: Cheese Burgers using lettuce for buns & Cole Slaw
5: EAS Strawberry Drink
meal 1: protein shake
meal 2: 2 yogurts
meal 3: 3 egg omlette w/ ham & cheese, bowl of grits, bacon
meal 4: beef and cheese, almonds
meal 5: protein shake
meal 6: 2 chicken breasts, mixed veggies
Haley and I tried the shake this morning and it was delicious. A few questions:
Why Almond milk instead of 2% ?
What does the almond butter add beside crunch and flavor?
Thanks! We are keeping a journal of food and then would like to sit down with a coach to review.
6/16/10:
1. Greek Yogurt with fresh blueberries and pecans
2. handful of dried cranberries, raisins, almond slivers and cocoa pieces
3. salad topped with shaved ham and 2 slices white cheese; light ranch dressing
4. apple slices with about 2 T. peanut butter
5. Hibachi shrimp and veggies from Taste of Asia (no rice); edamame; 2 glasses pinot grigio
6. small handful of dark chocolate chips
Coffee, Iced Tea, Water
6/16/10
1: 1 hb egg, 4 slices center cut bacon, carb master yogurt, oatmeal, blueberries, 1tsp pb
2: 4oz chicken breast, 1c green beans, 1/2 apple
3: turkey pepperoni, almonds
PWOD chocolate milk
4: turkey casserole, green beans, 1/4 mashed potatoes, corn
5: 1/2 of whey protein shake with blueberries
3g fish oil, water, 1/2 diet pepsi 0, vitamin D
Great recipe for the shake Lis, used almond milk for one batch and then milk for another. Preferred the almond milk.
Wed 6/16
meal1: usual home blended shake
meal 2: 2 hard boiled eggs, apple
meal 3: subway salad made w/ spinach, veggies, loads of meat, oil and vinegar
meal 4: Lola’s pizza, Chardonnay, 85% dark chocolate
mv, 3g fish oil, water, coffee
Tues, June 15 – 3 hours sleep
Stress and thunderstorms zapped my sleep. To make matters worse, I had a 15-hour biz travel day.
1- homeblended whey protein shake
2- Larrabar
3- Fresh guacamole, mixed greens salad, 6 oz. pulled pork Carolina BBQ
4- several pieces dark chocolate
5- Hooters shrimp, hot wings, cheeseburger no bun, a few onion rings, 1 Budweiser
6- capuccino, muscle milk
Supplements: MV pack, ginseng, ginko, green tea extract, 4g fish oil
Wed, June 16 – 8 hours sleep
1- homeblended whey protein shake
2- Chicken artichoke salad w/ balsamic viniagrette, 2/3 muffin from Blossom (catered lunch)
3- Larrabar
4- 2 oz. deli sliced turkey
5- Lola’s pizza, several IPAs, dark chocolate
Supplements: 4g fish oil, mv pack, gingseng, bromelain, ginko, green tea
Tuesday
6/15/10
Meal 1: 2 scoops protein powder w/water post wod
Meal 2: Promax protein bar
Meal 3: strawberries & a peach
Meal 4: salad w/grilled chicken, cheese, bacon & 1 T ranch
Meal 5: steak tips w/grilled onions, peppers & mushrooms, sweet potato fries, salad w/1T ranch
1 mv, 4g. fish oil, Diet Pepsi, water
Wednesday
6/16/10
Meal 1: Oh Yeah shake post wod
Meal 2: 4 slices center cut bacon
Meal 3: 6 in. ham & cheese from Subway, double meat, 1/2 bread
Meal 4: Promax protein bar
Meal 5: 8 oz. grilled mahi mahi w/peach salsa, sauteed cabbage w/bacon, squash, watermelon & cucumber salad
1 mv, 4g fish oil, water, coffee, Diet Coke, green tea
new to FF, new to Diet Journal
6/16/10
FHTF: cookie and 8oz choco milk
Meal 1: Coach Li’s Protein Shake
(Toilet Destroyer)
– 10oz skim milk
– 6 ice cubes
– 2 scoop protein
– 1tbsp sunflower seed butter
– 3/4c grapefruit
– 1 tbsp cocoa powder
Meal 2: pack of spicy Peanuts
Meal 3: 2 Med Roast beef(w/o bun. Thanks Cameron)
– 1/2 pack spicy peanuts
Meal 4:- Chicken Breast
– 4 slices red beats
– 10 Asparagus spears
Meal 5: – Post Wod Choco Milk
Lots of Coffee and Water
6/16/10
1: 2 Carbmaster Yogurts
2: 2 Hamburger Patties w/ Cheese
3: Hotdog w/ Coleslaw no bun & veggies
4 Fish Oils & 8,000iu Vit D
Water & Diet Mtn. Dew
Just got may labs back…my Vitamin D has went from a miserable 17 to now 45. Still a ways to go….optimal range 50 to 1OO
Wed
Meal 1: Post WOD muscle milk 20oz
Meal 2: 2 Cheese sticks
Meal 3: 16oz of sliced turkey
Meal 4: Homemade Turkey meatballs and grilled vegetables
water and coffee
8g fish oil
6/16/10:
1) 2 scrambled eggs and 2 pieces center cut bacon
2) handful of raisins, dried cranberries, almonds and chocolate bits
3) left-overs from Taste of Asia (grilled shrimp, broccoli, onions . . . no rice)
4) apple slices with about 2 Tbs. peanut butter; handful of Planter’s Energy Mix
5) 1.5 squares of homemade low carb pizza; 1/3 cup cottage cheese
6. handful of dry roasted peanuts
Coffee, Iced Tea, Water
6/17/10
1: protein shake with blueberries
2: 4oz chicken breast, green beans, 1 peach, 3 tsp pb
3: carb master yogurt, 1tsp pb
4: 4 slice center cut bacon, 2 eggs, watermelon, peanuts
3g fish oil, 2000iu vitamin D, water, diet rite
Second round of blood work back vitamin D up from 21 to the 60’s!!
Tues 6/15
1:greek yogurt w/2Tprotein powder & 1t flax seed oil, 1/2c blueberries, 6 almonds
2: 4 oz turkey, 1c asparagus, 1 /2 apple, 1T almond butter
3: protein powder w/8 oz choc milk post run
Wed 6/16
1: protein powder w/8 oz choc milk post WOD
2: greek yogurt w/2Tprotein powder & 1t flax seed oil, 1c blueberries, 6 almonds
3: 3oz salmon, 1c zucchini, 1 /2 apple, 1T almond butter
4: 4oz turkey, 1T almond butter, 1 slice Ezekiel bread
Thurs 6/17
1:protein powder w/8 oz juice post WOD
2: greek yogurt w/2Tprotein powder & 1t flax seed oil, 1c blueberries, 6 almonds
3:4oz turkey, 1T almond butter, 1 slice Ezekiel bread
4:protein powder w/8 oz choc milk post run
Skip, I really like the block plate. Thank you!! It’s a nice reminder of block (portion) sizes and how to keep meals balanced. It has also become a reminder to me that each time I put a meal together I can either do something good for myself, or I can sabotage myself. So, I’ve finally, FINALLY cleaned my diet up this week after struggling with it for a while now (which seems to happen every time I stop journaling…….) I was flipping through my WOD journal and my diet journal side by side this evening and wouldn’t you know it, the times I was journaling my diet are the times I made the most progress in the box, but the times where there are gaps in my diet journal you can see the toll it took in my WOD journal. It’s not surprising, but seeing it there in black and white is sobering.
Angie – glad you like the Blocks Plate and that it has been a helpful tool for you!
Thursday, June 17 – 4.5 hours sleep
1- homeblended whey protein shake
2- Ellen’s special salad w/ 5 oz. grilled chicken breast and balsamic vin, hunk of whole wheat bread.
3- scoop whey protein with spirulina
4- postWOD chocolate milk 14 oz.
5- 6 oz. pork tenderloin, asparagus, corn on the cob, tossed salad w/ romain, tomatoes, oil & vin, small slice gluten-free birthday cake, glass chardonnay
6- 3 oz. dark chocolate 85% cocoa.
Supplements: mv pack, ginseng, ginko, 4g fish oil, bromelain, spirulina
Mel….I would say that Lis was using the Almond Milk to stay true Paleo. But 2% will work if you don’t have any issues with dairy. Bring you journal to any noon class and I will take a look at it.
Also, this sat @ 10:00 am we will being doing a nutritional seminar w/ an emphasis on supplements and why Paleo foods.
6/17/10
Meal 1: Oh Yeah shake
Meal 2: 4 slices center cut bacon, peach
Meal 3: grilled chicken breast, watermelon
Meal 4: 1/2 c. almonds
Meal 5: 2 protein cookies, watermelon
Meal 5: 3 oz. ground beef w/cheese
1mv, 4g fish oil, water, Diet Pepsi, coffee
6/17/10
Meal1: Coach Li’s protein Shake: 10oz SM, 1tbsp natural PB, 3/4c Pineapples
Meal2: 1oz raisins, 12 almonds
Meal3: 15 mini carrots,8oz steak, 8oz chicken breast
Meal4 3/4c brown rice, 2 bake chicken legs, 1/2c corn
unsweet tea, coffee, water,
6/17/10
1: Broccoli w/ cheese & 3 Turkey sausage patties
2: Eggs, Bacon, 2 biscuts & gravy
I have had a crazy week at work & today was the worst as far as eating by far in a very long time! I actually do plan & even bring things that are good for me to eat at work. I tend to get so busy that I forget to eat them! So at 9:30 last night I realized I was starving & the result is meal number two above! Trust me when I say for me to forget to eat is a rare thing!
Fri 6/18
1: greek yogurt w/2Tprotein powder & 1t flax seed oil, 1c blueberries, 6 almonds
2: 3oz salmon, 1 apple, 12 almonds
3: 4oz turkey, 1T almond butter, 1 slice Ezekiel bread
4: protein powder w/8 oz choc milk post WOD
6/18/10
1: Oh yeah shake
2: 4oz chicken, broccoli with cheese, watermelon, 3tsp pb
3: almonds
PWOD chocolate milk
4: 4oz pork, 1c green beans, watermelon, 18 peanuts
3g fish oil, 2000iu vitamin D, water, sugar free crystal light, 1/2 diet pepsi 0
6/18/10
1: 2 carbmaster yogurts & a peach
2: grazianos pepperoni roll
4,000iu vit d & 4 fish oil
ok so i am working on getting back on track. two days in a row of not so good eating & only two meals doesn’t quite cut it! thanks for the lecture this morning coach j somtimes i just need to hear it to get me back to doing what i know i have to do!
Faith and Shirley (yes,,,,we eat the same shit)
-16 oz coffee– four creamers and four splenda
-Post WOD whey protein shake
-Boneless wings (4 each) and a large chicken salad
-32 oz water
-Diet mountain dew
Oh yea.. supplements
Fish oil 1000 mg
Vitamin D 5000 IU
CLA 2000 mg
Meal 1: Gatorade G3 post wod
Meal 2: 2 scoops protein powder w/water
Meal 3: 4 pieces center cut bacon
Meal 4: Carbmaster yogurt, 1/2 c. blueberries
Meal 5: 4 oz. ground beef w/cheese
Meal 6: bbq chicken breast, sauteed green beans w/bacon, salad w/grilled peaches, bacon, almonds & 1 T homemade ranch dressing
1 mv, 4g. fish oil, water, Diet Pepsi
Friday – June 18 – 7 hours sleep
A day of celebration meals. I made the best of it. Not a perfect eating day by any means.
1- egg sandwich at Panera. tossed 1/2 bun. black coffee
2- Larrabar
3- Father’s Day lunch at Bible Center: 2 hot dogs – no buns; 1/2c cole slaw; few potato chips; lemonade. No cake!
4- Birthday dinner at Quaker Steak: 10 wings; 1/2 soft pretzel; couple bites chicken tenders; 1/2 twizzler; couple of cold Sam Adams.
Supplements: mv pack, 4g fish oil, ginseng
Meal 1: Protein shake 60g
Meal 2: Post WOD choco milk / creatine 32g
Meal 3: Turkey and Spinach omelette, cup of fruit, cup of cottage cheese 50g
Meal 4: 1 Quart choco milk 32g, large apple
9g fish oil, water, coffee (blk)