6 Shake Recipes To Fill You Up and Keep You Satisfied



Let’s be honest, as much as we try to, not every food we eat can be in the form of a sit-down, well-balanced meal packed with whole/organic ingredients. But that doesn’t mean our only options left are fast-food or sugary snacks. 


Enter: The Primal Athletics Super Awesome Fantastic Tasting Shakes That Make You Strong and Fill You Up. 


Or “Super Shakes” for short.


Our goal with these shakes are to fill you up with quality ingredients, give you something that is tasty and leaves you satisfied, and packs a punch of both macro and micronutrients.


We will get right to the recipes, but if you are interested in how to create your own recipe for a Super Shake, check out our guide at the bottom of the page.


Enjoy!



Iced Coffee Shake

• 2 cups iced coffee 

• 2 scoops vanilla flavored protein powder

• 1 serving greens supplement*

• 1 tsp flax oil 

• 6 dark chocolate covered espresso beans 

• Dash cinnamon 


Instructions: Add everything to the blender and process until smooth and creamy.

*Greens supplement is optional, but recommended for those who don’t like their veggies :)


Berry Smoothie


  • 12 oz water or iced green tea

  • 2 scoops vanilla or strawberry flavored protein 

  • 2 cupped handfuls of mixed berries, fresh or frozen 

  • 1 fist of spinach 

  • 1 thumb of mixed nuts 

  • 1 thumb of ground flax 

  • 1/2 cup plain yogurt or vegan alternative 

  • 1 serving greens supplement 


Instructions: Blend all ingredients until creamy. Add ice if using fresh berries and uncooked oats if you need more carbs. Flax, nuts, and yogurt are all optional, but add great flavor and healthy fats and protein.


Apple & Grains Shake

  • 12 oz water, almond milk, or regular milk 

  • 2 scoops vanilla flavored protein 

  • 1 apple, core removed, and sliced into wedges 

  • 1 fist of spinach • 2 thumbs of almonds 

  • 1 cupped handful of uncooked oats 

  • Ice and cinnamon as desired 


Instructions: Blend all ingredients until creamy. Add yogurt if you want more protein and a smoother consistency.



Chocolate, Peanut Butter and Banana Classic Shake

  • 12 oz water or milk 

  • 2 scoops chocolate flavored protein 

  • 1 banana 

  • 1 fist of spinach 

  • 1 thumb of natural peanut butter 

  • 1 thumb of ground flax 

  • 1 tbsp cacao nibs 


Instructions: Blend all ingredients until creamy. Add ice if using fresh bananas, uncooked oats if you need more carbs, yogurt if you want more protein and a smoother consistency, and/or cinnamon for extra flavor.


Strawberry Banana Shake 

  • 12 oz water or milk 

  • 2 scoops strawberry flavored protein 

  • 1 banana 

  • 1 cupped handful of strawberries 

  • 1 fist of spinach 

  • 2 thumbs of walnuts 


Instructions: Blend all ingredients until creamy. Add ice if using fresh strawberries, uncooked oats if you need more carbs, yogurt if you want more protein and a smoother consistency, and/or a greens supplement if desired.



Vanilla and Pumpkin Pie Shake

• 12 oz water, almond milk, or milk 

• 2 scoops vanilla flavored protein 

• 1 fist of pureed pumpkin 

• 2 thumbs of walnuts 

• 1 cupped handful of uncooked oats 

• Ice, cinnamon and vanilla extract as desired 


Instructions: Blend all ingredients until creamy. Add yogurt if you want more protein and a smoother consistency.



Interested in creating your own recipe? Follow our 6-step process to creating a nutrient packed Super Shake:


STEP 1- Pick a liquid

  • Water

  • Almond milk (unsweetened)

  • Cow’s milk

  • Soy milk (unsweetened)

  • Hemp milk (unsweetened)

  • Iced green tea

  • Less liquid = thick shakes. More liquid = thin shakes.


  • Aim for 4-8 oz per serving.


STEP 2- Pick a protein powder

  • Whey protein

  • Casein protein

  • Pea protein

  • Rice protein

  • Hemp protein

  • Other proteins or protein blends

  • Some protein powders contain thickeners, which will increase the thickness of your shake. Find the protein supplement that you like best.


  • Aim for 1 scoop per serving (20-25 g protein).


STEP 3- Pick a veggie

  • Dark leafy greens: Spinach / Swiss chard / kale

  • Pumpkin / sweet potato

  • Beets / beet greens

  • Cucumber / celery

  • Powdered greens supplement

  • Spinach is usually your best bet, as it is virtually flavorless in your shake. Canned pumpkin is great too. It goes well with vanilla. When using beets, try roasting them and removing the skin first. Beets pair well with chocolate. If you add celery or cucumber, you’ll need to use less liquid in your shake.


  • Aim for 1 fist-sized portion per serving.


STEP 4- Pick a fruit

  • Apples

  • Bananas

  • Berries

  • Cherries

  • Dates

  • Pineapple / mango

  • Powdered fruit supplement

  • Toss in a banana to give the shake an excellent consistency. Dates go a long way, as they’re very sweet (and make sure to get rid of the pit first!). Apples are easy — simply remove the core and slice into wedges. You can use fresh or frozen fruit. If you use fresh fruit, you may want to add ice to your shake.


  • Aim for 1 cupped hand-sized portion per serving.


STEP 5- Pick a healthy fat

  • Walnuts

  • Flax, hemp, chia seeds

  • Cashews

  • Almonds

  • Peanut and nut butters

  • When blended well, nuts and seeds give the shake a nice, rich consistency.


  • Aim for 1 thumb-sized portion per serving.


STEP 6- Pick a topper

  • Coconut

  • Cacao nibs / dark chocolate

  • Yogurt

  • Oats / granola

  • Cinnamon

  • Ice cubes (if using fresh fruit)

  • Cinnamon is good with vanilla and pumpkin. Add oats if you need extra carbs, yogurt if you want a smoother consistency, and ice if you used fresh fruit.


  • For all of these, a little goes a long way.

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