The shake I’ve refined throughout my journey of losing more than 140 pounds and transforming my health.
By Lucas Heffner | Certified Nutrition Coach
I’ve lost more than 140 pounds, dramatically reduced my body fat, and transformed my health through intentional nutrition, exercise, and consistency.
One habit that has helped me along the way is my daily health shake. I’ve refined it for years with two goals: maximize its nutritional value and make it so enjoyable that I look forward to it after my non-negotiable morning stationary bike ride.
I’ve added ingredients as I’ve learned about nutrients I will benefit from, and removed others when their nutritional value wasn’t worth sacrificing the taste. The biggest lesson? Healthy foods we associate with unpleasant flavors don’t have to taste unpleasant. It sounds counterintuitive that a shake built around spinach, Swiss chard, and kale could taste like a peanut butter treat. But mine does.
This Is What It Means to Eat on Purpose
I don’t just throw healthy ingredients into a blender and hope for the best.
I pay attention to my nutrition, monitor my health through regular bloodwork, and make adjustments as I learn more about what my body needs.
When I identify a nutritional gap, I look for an effective way to address it. Sometimes that means changing what I eat. Sometimes, when appropriate, it means adding a supplement.
But there’s another requirement: whatever I add needs to fit into a routine I genuinely enjoy.
That’s why I’ve spent years refining this shake.
Eating on purpose means knowing why you’re eating what you’re eating, understanding what you’re trying to accomplish, and making deliberate choices that move you toward your goals.
It’s not about eating perfectly. It’s about eating intentionally.
And this shake is one of my favorite examples of putting that philosophy into practice.
My Daily Health Shake Recipe
This is customized to my tastes, so experiment until you find a combination you love. I start with a generous handful of fresh Sprouts Power Greens or Super Greens (spinach, chard, and kale), whichever looks freshest. Then I add 7–12 ice cubes, depending on how much of my fruit is frozen.
Fruit and Liquid
4–5 fresh strawberries, depending on size
Fresh blueberries, to taste
¼ banana
Store-brand unsweetened almond milk, original or vanilla, about 30 calories per serving
Start with three fruits you already love. I buy mine fresh and freeze portions before they spoil. I keep a tray in my freezer full of my favorites so they’re ready when I need them. See the freezer fruit tray I use.
Flavor and Protein
PB2 powdered peanut butter — 1 scoop. Delicious peanut butter flavor with less fat and fewer calories than conventional peanut butter. Shop PB2.
Peanut butter cookie protein powder — 1 scoop. I use this flavor from KetoShop, but there are some amazing flavors to explore. Choose something that sounds delicious to you. Browse KetoShop protein powders.
Cocoa powder — 1 scoop. Cocoa adds a chocolate note that pairs beautifully with peanut butter and banana, along with naturally occurring plant compounds. Shop cocoa powder.
Nutritional Additions
Creatine monohydrate — 5 grams. One of the best-researched supplements for high-intensity exercise performance and strength-training support. My preferred Thorne Creatine or economical Naked Creatine.
L-glutamine — 1 scoop. An amino acid involved in intestinal and immune-cell function; additional benefits from supplementation in healthy, well-nourished adults are uncertain. Preferred option or economical option.
Multi-collagen — 1 scoop. Collagen peptides may help some skin and joint outcomes, although research varies. My preferred Thorne Collagen Plus adds a berry flavor and contains other ingredients, including nicotinamide. Thorne Collagen Plus or economical Ancient Nutrition Multi Collagen.
Chia seeds — 1 scoop. A simple source of fiber, minerals, and plant-based omega-3 fats. Shop chia seeds.
Magnesium glycinate — 1 scoop. Magnesium supports normal muscle and nerve function and energy metabolism. I’ve noticed this can occasionally upset my stomach, especially when first trying it. Check the label for elemental magnesium and consider your individual needs before supplementing. Preferred option or economical option.
Estimated Nutrition Per Shake
538 calories | 58 grams of protein
That’s a helpful jumpstart toward meeting my daily energy and protein needs! These are the values for my personally tracked recipe. Yours will vary depending on the brands, scoop sizes, fruit portions, and how generous you are with that handful of greens.
How I Make It
Add the leafy greens to the blender.
Add 7–12 ice cubes and your chosen fruits.
Add PB2, protein powder, cocoa, and the remaining powdered ingredients.
Pour in unsweetened almond milk until the mixture reaches the 1 mark on my Ninja blender pitcher.
Blend for about a minute, or until the ice cubes quit barking.
That’s it. A cold, thick, peanut-butter-flavored shake with no noticeable spinach, chard, or kale taste.
I’ve used my Ninja BL610 blender nearly every morning for years. It’s powerful enough to crush the ice and easy enough to clean that the habit stays convenient. Rinse it right after pouring! Otherwise, the leftovers can practically turn into concrete. Set it out to dry and repeat tomorrow.
One More Part of My Morning Routine
This is also when I usually take my first three Nature’s Truth Natural Lemon Flavor Fish Oil capsules. Fish oil supplies the omega-3 fatty acids EPA and DHA. I take the capsules separately; they don’t go into the blender. Supplement amounts should reflect your needs and the product’s EPA/DHA content.
Make It Your Own
I’ve spent years refining this recipe, and I genuinely look forward to drinking it every day. But that doesn’t mean my exact combination will be perfect for you.
Start with fruits and flavors you love. Adjust the ingredients to fit your nutritional needs and preferences. You don’t need every supplement I use. Consider your diet, relevant bloodwork, and guidance from your healthcare provider before adding supplements.
The objective isn’t to cram as many supplements as possible into a blender. It’s to create a convenient, enjoyable habit that supports your goals.
You don’t have to eat foods you hate to improve your health. Find ways to make nutritious eating something you enjoy enough to repeat.
That’s how we eat on purpose.
It’s time to cut the crap.
Affiliate disclosure: As an Amazon Associate, I earn from qualifying purchases. Some links in this article are affiliate links, which may earn me a commission at no additional cost to you.
Educational note: This article describes my personal routine and experience, not individualized medical advice. Supplement needs, risks, and tolerances vary. No single shake caused my weight loss, and individual results will differ.