Pumpkin Pie Smoothie

Indulge in pumpkin pie goodness without the guilt! This recipe is easy, creamy, and refreshingly chilly. The pumpkin is rich in potassium and beta carotene, while the greek yogurt delivers a good dose of protein!

1/3 cup frozen pumpkin purée (freeze in ice cube tray or ziplock bag)
1/2 cup plain greek yogurt
1/2 cup milk
1 tsp vanilla extract
1-2 packets stevia
1/8 tsp cinnamon
Dash of nutmeg, clove, and ginger (optional)
For topping: Crushed graham cracker and whipped cream (optional)

1. Blend all ingredients together until smooth, split between two glasses, and top with whipped cream and crushed graham cracker!


Post Workout Protein Coffee

After a failed attempt, I worked out the kinks in this simple recipe for post-workout protein coffee! It’s perfect for mornings when you wake up really early for a tough workout and come home exhausted, cold, and lacking appetite. Colby and I are finally starting to go to the gym together! I’ve been waiting for him to be my workout partner since he started law school. Unfortunately, the only Crossfit class we can make it to together is at 6am…. Ugh. By the time it’s over, I’m ready to crawl back into bed and have no desire to eat a recovery meal. And it’s cold out so I don’t want a cold protein shake. This coffee really hits the spot when you need a jolt of caffeine and some liquid protein for recovery on a cold day!

Start by whisking 1 scoop of chocolate or vanilla whey protein isolate with 1/4 cup of milk. I like Dymatize Elite because it dissolves quickly. Be sure to do this first! If you add protein to hot coffee, you’ll end up with a chunky cup of brew.

Add hot coffee to the milk mixture slowly. If you’re hand pouring, stir the liquid in the cup as you add the coffee.

Add sweetener of choice, if desired, and serve! Now you’re ready to take on the day like a champ!


Mocha Banana Protein Shake

Hey there! The protein shake I have for you today is a complete breakfast in a glass. The flavors of coffee, chocolate, and banana work perfectly together.


1/2 banana
1 scoop vanilla protein powder
2 tbs unsweetened cocoa powder
1 tbs instant coffee
1/2 cup milk
1/2 cup ice
1 tbs ground flax seeds

Combine and blend all ingredients in a high powered blender until smooth.


Enjoy this in the morning, pre-workout or post-workout!

Fresh Pineapple Smoothie

This pineapple smoothie is creamy and refreshing. The sweetness of the fresh cut pineapple balances the tanginess of the Greek yogurt. It’s gulp-able and reminds me of the fruity lassi drinks you get at Indian restaurants. Enjoy this protein rich drink poolside!


1 cup fresh pineapple, cubed
1/2 cup plain greek yogurt
3/4 cup ice cubes

Combine all ingredients in a high powered blender and pulse until smooth. Add extra pineapple for sweetness or more yogurt for tartness.


Bailey’s Mocha Protein Shake

Wake yourself up and get ready for a great day with this delicious protein shake! Instant coffee gives it a dose of eye opening caffeine for early mornings. For a healthy boost, add ground flax to provide fiber and omega-3’s. On the other had, the optional addition of Bailey’s Irish Cream will make it a decadent cocktail for late nights. Have it your way!


1 cup milk
1 cup ice
1 scoop vanilla protein powder
2 packets stevia
2 tsp instant coffee
2 tbs unsweetened cocoa powder
2 tbs ground flax seeds (optional)
3 oz Bailey’s (optional)

Combine and blend all ingredients in a powerful blender until smooth. Split between two glasses.



Boozy Berry Protein Shake

Enjoy this unique cocktail right after a workout and just before heading to the pool. It’s perfect for muscle recovery and party pre-gaming. Score!


1 cup ice
3/4 cup milk
1 cup strawberries
2 scoops vanilla protein powder
3 oz vodka (I used coconut flavored)

Combine and blend all ingredients in a high powered blender. Serves 2.


Yum! Can’t wait to try out more concoctions to share with you!

Raspberry Protein Shake

We’re facing record setting heat here in Vegas this weekend. Stay cool with this raspberry protein shake! I drank mine after trampoline fitness class this morning.


In a blender, combine:
1/2 cup frozen raspberries
1/4 cup coconut water
1/4 cup almond milk
1 scoop vanilla protein powder of choice (I like Dymatize Elite Gourmet Vanilla Whey Protein Isolate All Natural)
Additional ice, if desired

Blend for about 60 seconds on high or until smooth


The sprinkles on top are just for fun. I found all natural sprinkles (no artificial colors or flavors) at Marshall’s. I like that they make my protein shake look like a fun milkshake :)




Banana Mocha Frozen Coffee

11 days down on the sugar detox! I’m dragging this morning, though. Tired, cranky, no energy… So I decided to make a little pick-me-up drink instead of my usual (gross) unsweetened coffee.

In a blender combine:

1 frozen, peeled green banana
6 oz strong brewed coffee, chilled (make it stronger by adding some instant coffee to the brewed coffee)
1 tbs unsweetened cocoa powder
1/2 c milk
6 or so ice cubes

Blend until smooth! Makes 2 normal glasses or one massive mocha (what I need this morning).


This is much better than my regular coffee! What better way to start a Friday morning than a workout and a creamy, slightly sweet frozen coffee? Enjoy! TGIF!

Healthy Vanilla Banana Milkshake

Another satisfying dessert recipe with no sugar added:

1 frozen peeled green tipped banana
1/2 c cottage cheese
1/2 c coconut water
1 tsp vanilla extract
5 ice cubes (optional)

Blend on high setting until very creamy.