Protein is critical for our body’s health and for achieving the body you want.  A nutrient truly needed by everybody, everyday.  Protein is made of essential and non-essential amino acids that are the ‘building blocks’ for our body.

First step in what to eat to lose body fat and gain the body you want.

Eat enough protein.

Protein is king.  To lose fat quickly, I use with my clients a protein goal.

Protein Goal

2-3 grams of Protein per kilo of bodyweight

Animal protein is roughly 22% protein; so 100g of chicken or beef would calculate to around 22g of protein.  So if your daily goal is 200 grams per day and you eat 5 meals per day.  This translates to 40 grams of protein per meal, or 200 grams of animal meat to eat.

This will most likely be more than what you are having today, but if you want to achieve results you have never had before then, you must do things differently. 

To be able to eat that much protein you should spread it over 3-5 meals.  A post workout shake can also be included into the equation.  This is a rule that can be started from today, and consistently worked on. 

The benefits of eating protein are:

  • Help burn body fat as energy
  • Provide materials for basic cell structure
  • Maintain the immune system
  • Give vital energy for the body
  • Repair injuries and build bone, skin, hair etc.

Also, be certain to use many different types of protein.  Use all types of wild meats, poultry, beef, pork, fish and seafood.  You can also get protein from eggs, milk, cheese, legumes, and nuts.

It should also be noted that because there are lots of sources for complete proteins, there are always alternatives for those that cannot eat certain types of foods. Even vegetarians can opt for tofu, buckwheat, and others that offer complete proteins to make up for not consuming animal products. 

The body is able to make non-essential amino acids, but not able to make essential amino acids.  So you need to get them through your nutrition.  Protein foods are not created equal and differ in a number of ways.

Quantity and number of amino acids

  • Fat content
  • Bioavailability
  • Taste
  • Purity

Eat fat, to lose fat.

Eating the right fats and getting enough in every meal is an important point if your after a great looking body.

Good fats will satisfy your hunger, help absorption of certain vitamins and minerals, and provide building blocks for your body.  You want to have saturated, monounsaturated and polyunsaturated fats in your diet.  You really want to avoid Trans Fats, as these cause massive harm to the human body.  Trans fats are found in most processed foods such as chips, cookies, doughnuts, deep fried foods and imitation cheese.

An extremely important note is that you want to have your Omega 6 to Omega 3 ratio to 1:1, not 50:1 as reported in the typical Western Diet. 

To learn more about about Omega 6 to Omega 3 ratio check out more related content and videos from Balance coach Reena Strehle.

https://www.linkedin.com/in/reenastrehle/

Easy steps to follow for this to happen are:

Eliminate all partially or hydrogenated fats.  Trans fats are the evil, and ruin human health.

Cook with coconut oil, and use olive oil for salad dressings.

Not use corn, safflower or sesame oil.

Enjoy wild meats, such as, Kangaroo, Emu, Buffalo and wild venison.

Only eat grass fed beef. (if possible)

Eat Omega 3 enriched eggs.

Consume fish oil.  Make sure its from a clean source and free from heavy metals and solvents.

Being able to get a good amount of protein and fat into your meals every day will shed body fat and help gain muscle tissue. This will allow you to manage your weight easier over the long term.


31 Flavours of Protein Shakes

The following 31 Flavours of Protein Shakes will destroy your protein shake boredom once and for all! For each of the recipes below simply combine the ingredients in a blender and blend until smooth. Add extra water, milk or ice as needed to create your desired consistency. Serve immediately and enjoy!

Oatmeal Shake

  • ¼ cup dry oats
  • 2 scoops vanilla protein powder
  • ½ teaspoon ground cinnamon
  • 1 teaspoon pure maple syrup
  • 1 ½ cups water or milk
  • handful of ice cubes

Banana Nut Shake

  • ½ banana
  • 1 cup milk or water
  • 10 almonds
  • 1 scoop vanilla protein powder
  • handful of ice cubes

Vanilla Coffee Shake

  • ½ cup vanilla almond milk
  • ½ cup cold brewed black coffee
  • 2 scoops vanilla protein powder
  • liquid stevia to taste
  • handful of ice cubes

Café Mocha Shake

  • ½ cup milk
  • ½ cup cold brew black coffee
  • 2 scoops chocolate protein powder
  • 1 teaspoon unsweetened cocoa powder
  • liquid stevia to taste
  • handful of ice cubes

Sunny Morning Shake

  • 1 seedless, peeled orange
  • 1 cup milk
  • 2 scoops unflavored protein powder
  • handful of ice cubes

Orange Creamsicle Shake

  • ½ frozen banana
  • ½ cup vanilla Greek yogurt
  • 1 cup fresh squeezed orange juice
  • 2 scoops vanilla protein powder
  • handful of ice cubes

Thin Mint Shake

  • ½ frozen banana
  • 1 cup milk or water
  • 2 scoops chocolate protein powder
  • 1 teaspoon unsweetened cocoa powder
  • ¼ teaspoon peppermint extract
  • 4 fresh mint leaves (optional)

Bright Berry Shake

  • 1 ½ cups water or milk
  • 2 scoops vanilla protein powder
  • 8 raspberries
  • 4 strawberries
  • 12 blueberries
  • handful of ice cubes

Strawberry Vanilla Shake

  • 1 ½ cups water or milk
  • 2 scoops vanilla protein powder
  • 1 handful of ice cubes
  • 1 teaspoon vanilla extract
  • ½ frozen banana
  • 3 frozen strawberries

Raspberry Cheesecake Shake

  • 1 ½ cups water or milk
  • 2 scoops vanilla protein powder
  • 15 frozen raspberries
  • 2 Tablespoons low-fat sour cream
  • liquid stevia to taste

Peanut Butter Cup Shake

  • 1 cup water or milk
  • 2 scoops chocolate protein powder
  • 1 teaspoon unsweetened cocoa powder
  • 1 Tablespoon creamy peanut butter
  • handful of ice cubes

Creamy Chocolate Shake

  • 1 cup water or milk
  • 2 scoops chocolate protein powder
  • 1 teaspoon unsweetened cocoa powder
  • 2 Tablespoons low-fat sour cream
  • liquid stevia to taste

Papaya Ginger Mint Shake

  • ½ cup fresh chopped papaya
  • ½ teaspoon fresh minced ginger
  • 4 fresh mint leaves
  • 1 cup water or milk
  • 2 scoops vanilla protein powder
  • handful of ice cubes
  • drizzle of honey to taste

Blueberry Mango Shake

  • ½ cup fresh or frozen chopped mango
  • ¼ cup fresh or frozen blueberries
  • ¼ cup plain Greek yogurt
  • 1 cup water or milk
  • 2 scoops vanilla protein powder

Spinach, Kiwi and Chia Seed Shake

  • 1 ½ cups water or milk
  • 1 cup packed spinach
  • 1 ripe kiwi, peeled and cut into chunks
  • 2 scoops vanilla protein powder
  • 1 Tablespoon chia seeds
  • handful of ice cubes

Oatmeal Cookie Shake

  • ¼ cup dry oats
  • 1 ½ cups water or milk
  • 2 scoops vanilla protein powder
  • ½ frozen banana, peeled and chopped
  • 1 teaspoon honey
  • ½ teaspoon ground cinnamon
  • ½ teaspoon vanilla extract
  • pinch of ground ginger, nutmeg and salt

Peanut Butter and Jelly Shake

  • ½ frozen banana
  • 1 cup milk or water
  • 2 Tablespoons creamy peanut butter
  • ½ cup frozen strawberries
  • 2 scoops vanilla protein powder
  • handful of ice cubes

Vanilla Matcha Avocado Shake

  • 1 ½ cups milk or water
  • 2 scoops vanilla protein powder
  • ¼ teaspoon vanilla extract
  • ½ an avocado, pitted and peeled
  • 2 teaspoons matcha powder
  • 1 handful of spinach

Cherry Almond Shake

  • 1 cup water or milk
  • 2 scoops vanilla protein powder
  • ½ cup frozen, pitted cherries
  • 2 Tablespoons almond butter
  • handful of ice cubes

Honey Banana Shake

  • 1 ½ cups of water or milk
  • 1 frozen banana
  • ¼ cup plain Greek yogurt
  • 2 scoops vanilla protein powder
  • 1 teaspoon honey
  • sprinkle of ground nutmeg

Carrot Cake Shake

  • 1 ½ cups water or milk
  • 2 scoops vanilla protein powder
  • ¼ cup shredded carrots
  • ¼ cup chopped walnuts
  • ¼ cup plain Greek yogurt
  • ¼ teaspoon ground cinnamon
  • pinch of ground nutmeg and ground ginger

Key Lim Pie Shake

  • ½ cup vanilla Greek yogurt
  • 1 cup milk or water
  • 2 scoops vanilla protein powder
  • 1 Tablespoon lime juice
  • stevia to taste
  • handful of ice cubes

Peach Oatmeal Shake

  • 1 ½ cups water or milk
  • 2 scoops vanilla protein powder
  • ¼ cup dry oats
  • 1 peach, pitted, peeled and chopped
  • handful of ice cubes
  • ½ frozen banana, peeled and chopped
  • stevia to taste

Vanilla Chai Shake

  • 1 cup milk or water
  • 2 scoops vanilla protein powder
  • ¼ cup strong brewed, chilled tea
  • ¼ teaspoon vanilla extract
  • pinch of ground cinnamon, cloves and cardamom
  • handful of ice cubes
  • sprinkle of chia seeds

Apple Pie a la Mode Shake

  • 1 cup water or milk
  • 1 apple, peeled, cored, and finely chopped
  • ¼ cup vanilla Greek yogurt
  • 1 Tablespoon apple butter
  • ½ teaspoon ground apple pie spice
  • 2 scoops vanilla protein powder
  • stevia to taste

Cinnamon Roll Shake

  • 1 ½ cups water or milk
  • 2 scoops vanilla protein powder
  • ¼ teaspoon ground cinnamon
  • ½ cup vanilla Greek yogurt
  • ¼ cup dry oats
  • ½ banana, peeled

Hawaiian Sunrise Shake

  • 1 cup milk or water
  • 2 scoops vanilla protein powder
  • ½ banana
  • ½ cup pineapple
  • ½ cup plain Greek yogurt
  • stevia to taste
  • handful of ice cubes

Snickerdoodle Shake

  • 1 cup water or milk
  • 2 scoops vanilla protein powder
  • ½ banana
  • 1 Tablespoon creamy almond butter
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon vanilla extract

Chocolate Chip Cookie Shake

  • 1 ½ cups milk or water
  • 2 scoops vanilla protein powder
  • ¼ cup dry oats
  • ¼ teaspoon imitation butter flavor
  • ¼ teaspoon vanilla extract
  • pinch of salt
  • handful of ice cubes
  • 1 Tablespoon mini chocolate chips
  • stevia to taste

Chocolate Brownie Shake

  • 1 frozen banana, peeled and chopped
  • ¼ cup brewed coffee, chilled
  • ¾ cup milk
  • 2 scoops chocolate protein powder
  • 2 Tablespoons unsweetened cocoa powder
  • ¼ teaspoon vanilla extract
  • pinch of salt
  • 1 Tablespoon mini chocolate chips

Pina Colada Shake

  • 1 frozen banana, peeled and chopped
  • ½ cup fresh pineapple, chopped
  • 1 cup coconut milk
  • 2 scoops vanilla protein powder
  • 1 Tablespoon shredded, unsweetened coconut

There you go! 31 Flavours of Protein Shakes to keep you happily sipping those fitness friendly macronutrients needed to achieve your big transformation goal. Now your only protein shake dilemma is deciding which of these amazing shakes to try first! 

Remember that exercise is an essential component to achieving any fitness goal, so supplement your protein shake regimen with high intensity bouts of exercise.


PLUS: Check out more resources and freebies:

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