Cameron Scholtz's Blog

Cameron's Breakfast Protein Shake Recipe

Here is my recipe for how to make a nutritious mid-morning shake. I recommend drinking one per day a couple hours after breakfast. In doing so you will have consumed 2 meals before 10:00am. That was easy! Eating six smaller meals per day is a best practice for those wanting to lose weight. It is also recommend for body builders wanting to gain muscle mass. Eating smaller but more frequently just makes sense. It keeps your metabolism running strongly and helps your body maintain energy at an even level throughout the day.  Of course, eating six meals per day is not done without some work and preparation. I bet some of your reading this rolled your eyes when you read this.

Trust me, it is easy to do once you get the hang of it. What is more, once you do get into a routine of six daily meals, you will not want to go back to three squares a day. 

Preparation is key. Always think ahead about what you will eat today and tomorrow. I know it takes a bit of effort and time. This is why I love my breakfast shakes. Quick and easy. 

Cameron's Mid-Morning Shake Ingredients

• 10 ounces organic soy milk.
• 1/2 frozen banana^±
• 1/2 cup frozen pineapple
• 1/2 frozen organic fruit (strawberries, blueberries, cherries, etc.)
• 1 serving whey protein powder (I prefer Naturade brand)
• 1 tablespoon honey
• Ice cubes (as needed)

Add the ingredients into your blender in this order I list them. Blend for as short a time as possible. If you blend too long the shake will develop an airy, whipped consistency. If it is warm out, add a few extra ice cubes can help thicken up the mixture so it blends well.

IMPORTANT: Do not be discouraged if you first few shakes do not turn out well.  It might take a few tries to figure out your right amounts of ingredients. Figuring out the right balance between too much and too little ice can also take some experimentation. I use all frozen fruit and put the ingredients in the blender and then wait a few minutes for the fruit to begin thawing. Then I add in ice as needed. In the wintertime I often do not use any ice at all.

Soy milk is lighter than cow's milk. Trust me. Just try it for a few days. And do not worry about buying low fat or fat free soy milk. A good soy milk only has about 5 grams of fat per serving and 90% of that will be unsaturated fat. I recommend organic soy milk. Trader Joe's and West Soy brands are affordable.

I always include banana and pineapple. Banana because it helps to give the drink more texture and pineapple because it tastes great with any other fruit. If you do not like bananas, try mangoes or papayas. I include honey because it tastes great and is rich in antioxidants. Be careful blending bananas, papayas or mango's or other non-juicy fruits. They blend into a dryer, whipped consistency and that is no fun to drink. Adding a few ice cubes helps to keep the shake mixture icy and less foamy. Drink up!

By the way, you might have noticed that I have cod liver oil and flax seed oil (linseed oil) in my photo. Both oils are very nutritious. I have been taking them every morning for over 10 years. They can be blended into the shake as well. I can taste the oils in the shake and so I prefer to just take them by spoon and chase them with a swig of coffee. Yiieee! If that sounds too scary then for a few extra $$ you can buy them in capsule form.