Melly’s Shake Mix

I have been making protein shakes for a long time and feel I have perfected my mix for my workout routines. They keep me feeling full and nourished after a good workout. I also have them when I am on the run and do not have time to pack a healthy meal as they incorporate all the vitamins, minerals and nutrients my body needs. This one is high fat and low sugar, but you can modify as you see fit for your body and lifestyle. I love having them when travelling and here in Mexico they have been extra tasty since I get to use all their tasty local produce!

Here is the recipe:


  • 1 full scoop of protein powder (Sunwarrior Vanilla is my favorite but use any you prefer)
  • ½ a ripe Avocado
  • ½ cup of Coconut Milk
  • ½ cup of Coconut Water
  • 2 teaspoons of nut/seed butter (I use pumpkin seed or cashew nut)
  • 2 teaspoons of chia seeds
  • Handful of spinach
  • Optional – fresh fruits (If you like some sweetness ) banana goes well with avocado

Put all in a blender with ice! TIP: put the powder first, then the liquid, then the toppings, and last the ice! This recipe is good for calcium, iron, magnesium, protein and a healthy fat intake.

Nutritional Information

Total Fat – 24 g

Calories – 650

Protein 25.7 g

Vitamins/Nutrients – see labeling on your protein powder

The above combo makes we feel satisfied and happy !

Enjoy 🙂


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