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Lean Muscle
Healthy Eating

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

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The 20 Hottest Female Celebrities

Talented stars, killer physiques.

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The Transformation Workout Plan

This workout combines cardio and weight-lifting drills for serious body-sculpting results.

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The 50 Best Fitness Influencers on Instagram

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Hers Nutrition

Satisfying Shape-Up Smoothies

With a blender and a few key high-protein ingredients, your hunger pangs and battle with the bulge are a thing of the past.

by Cat Perry
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Satisfying Shape-Up Smoothies

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1 OF 4

1 of 4

Satisfying Shape-Up Smoothies

Vanilla Berry Blast Recovery Smoothie

From Strength Coach Mike MahlerIf you want to keep it simple, this is as easy as it gets: Just three ingredients for optimal recovery.

INGREDIENTS

2 cups frozen blueberries2 scoops vanilla rice protein powder10 oz water

DIRECTIONS

Add all ingredients to a blender and blend for 30 seconds.

NUTRITION

Calories: 398, Fat: 2g, Protein: 49g, Carbs: 46gSEE ALSO: Plank Your Way to Flat Abs

2 of 4

Raw Deal - Can a Guy Build Muscle on a Vegan Diet?

Beet, Apple & Cucumber Smoothie

Rich in essential nutrients like folic acid, fiber, and potassium, beets are a powerhouse vegetable. Bonus: They also can help boost blood flow to muscles, which is ideal for training.

INGREDIENTS

1 beet, washed and juiced½ green apple, peeled, cored, and diced½ cucumber1 cup coconut water 1 cup iceJuice of 1 lime½ cup basil2 cm ginger, peeled1 tbsp hemp seeds

DIRECTIONS

Add all ingredients to a blender and blend on high for 1 minute or until smooth.

NUTRITION

Calories: 188, Fat: 8g, Protein: 9g, Carbs: 14gSEE ALSO: Super-Fast Slimdown Plan 

3 of 4

Spinach Smoothie

Sweet Strawberry Spinach Smoothie

Thickened by high-fiber avocadoes and protein-rich chia seeds, this smoothie provides ample healthy fats and filling Greek yogurt to keep you feeling satisfied for hours, but it has just 12 grams of sugar.

INGREDIENTS

½ cup water6oz plain nonfat Greek yogurt½ cup frozen strawberries½ cup frozen spinach (or 2 cups fresh)1 tbsp chia seeds2 tbsp chopped avocado½ tsp vanilla extract Stevia (optional)½½-1 cup ice

OPTIONAL ADD-INS

1 tbsp psyllium husk1 serving protein powder of your choice1⁄4 tbsp ground cinnamon2 tbsp almonds

DIRECTIONS

Add all ingredients to a blender and blend until smooth. Serve immediately.

NUTRITION

Calories: 191, Fat: 6g, Protein: 19g, Carbs: 19gSEE ALSO: 10 Summer Fruits Your Body Craves

4 of 4

Snickerdoodle Smoothie

Snickerdoodle Smoothie

The added protein in Buff Bake’s almond butter plus hydrating coconut water make this a truly hunger-curbing smoothie.

INGREDIENTS

6 oz coconut water1 cup frozen banana¼ tsp cinnamon¼ tsp vanilla1 tbsp Buff Bake Snickerdoodle Protein Almond Spread1 serving of Vanilla Kura protein powder (kura nutrition.com), or your favorite vanilla powder½-1 cup ice

DIRECTIONS

Add all ingredients to a blender and blend until smooth.

NUTRITION

Calories: 404, Fat: 9.5g, Protein: 21g, Carbs: 64gSEE ALSO: The Best Way to Slash More Pounds 

Back to intro

Vanilla Berry Blast Recovery Smoothie

From Strength Coach Mike Mahler

If you want to keep it simple, this is as easy as it gets: Just three ingredients for optimal recovery.

INGREDIENTS

  • 2 cups frozen blueberries
  • 2 scoops vanilla rice protein powder
  • 10 oz water

DIRECTIONS

Add all ingredients to a blender and blend for 30 seconds.

NUTRITION

Calories: 398, Fat: 2g, Protein: 49g, Carbs: 46g

SEE ALSO: Plank Your Way to Flat Abs

Beet, Apple & Cucumber Smoothie

Rich in essential nutrients like folic acid, fiber, and potassium, beets are a powerhouse vegetable. Bonus: They also can help boost blood flow to muscles, which is ideal for training.

INGREDIENTS

  • 1 beet, washed and juiced
  • ½ green apple, peeled, cored, and diced
  • ½ cucumber
  • 1 cup coconut water 
  • 1 cup ice
  • Juice of 1 lime
  • ½ cup basil
  • 2 cm ginger, peeled
  • 1 tbsp hemp seeds

DIRECTIONS

Add all ingredients to a blender and blend on high for 1 minute or until smooth.

NUTRITION

Calories: 188, Fat: 8g, Protein: 9g, Carbs: 14g

SEE ALSO: Super-Fast Slimdown Plan 

Sweet Strawberry Spinach Smoothie

Thickened by high-fiber avocadoes and protein-rich chia seeds, this smoothie provides ample healthy fats and filling Greek yogurt to keep you feeling satisfied for hours, but it has just 12 grams of sugar.

INGREDIENTS

  • ½ cup water
  • 6oz plain nonfat Greek yogurt
  • ½ cup frozen strawberries
  • ½ cup frozen spinach (or 2 cups fresh)
  • 1 tbsp chia seeds
  • 2 tbsp chopped avocado
  • ½ tsp vanilla extract Stevia (optional)½
  • ½-1 cup ice

OPTIONAL ADD-INS

1 tbsp psyllium husk

1 serving protein powder of your choice

1⁄4 tbsp ground cinnamon

2 tbsp almonds

DIRECTIONS

Add all ingredients to a blender and blend until smooth. Serve immediately.

NUTRITION

Calories: 191, Fat: 6g, Protein: 19g, Carbs: 19g

SEE ALSO: 10 Summer Fruits Your Body Craves

Snickerdoodle Smoothie

The added protein in Buff Bake’s almond butter plus hydrating coconut water make this a truly hunger-curbing smoothie.

INGREDIENTS

  • 6 oz coconut water
  • 1 cup frozen banana
  • ¼ tsp cinnamon
  • ¼ tsp vanilla
  • 1 tbsp Buff Bake Snickerdoodle Protein Almond Spread
  • 1 serving of Vanilla Kura protein powder (kura nutrition.com), or your favorite vanilla powder
  • ½-1 cup ice

DIRECTIONS

Add all ingredients to a blender and blend until smooth.

NUTRITION

Calories: 404, Fat: 9.5g, Protein: 21g, Carbs: 64g

SEE ALSO: The Best Way to Slash More Pounds

 

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Written by Cat Perry
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