SpringSpot Guide: Build Your Own Super Shake Need a quick, balanced meal on the go? Super Shakes are nutrient-packed, customizable smoothies that can help you hit your protein, fiber, and energy goals—fast.

1. Pick a Liquid Start with 4–8 oz of your favorite liquid. Less liquid = a thicker shake, more = a thinner shake. Options include water, unsweetened coconut water, unsweetened non-dairy milk, or regular milk. Choose what works best for your taste, goals, and digestion.

2. Add Protein

• Protein powder: Whey, pea, hemp, rice-based, or a plant-based blend—pick what works for you. Tip: Look for powders with minimal ingredients, no added sugars, and no artificial flavors or sweeteners.
• Unsweetened Greek yogurt or cottage cheese
• Silken tofu (a great plant-based option)

3. Toss in Veggies Veggies add fiber, nutrients, and volume—without overpowering flavor. Try:

• Spinach, kale, zucchini, cauliflower, or pumpkin
• Frozen or cooked work great
• You can also use a powdered greens supplement

4. Add Fruit Fruit brings natural sweetness and texture. Go for:

• Banana, berries, cherries, mango, apple, or pineapple
• Frozen fruit gives your shake a creamy texture

5. Include a Healthy Fat This makes your shake more satisfying and complete. Choose 1–2 thumb-sized portions of:

• Nut butter (peanut, almond, cashew)
• Chia seeds, flaxseed, hemp seeds
• Avocado or coconut flakes

6. Top It Off (Optional) Add a little flavor or texture with extras like:

• Cinnamon, vanilla, cocoa powder
• Oats or granola
• Yogurt, dark chocolate, ice cubes

Quick Tip: Don’t overthink it! Mix and match ingredients based on your goals, taste preferences, and what’s in your fridge. With the right base formula, your Super Shake can be an easy and enjoyable part of your routine.