Chocolate Protein Smoothie

I'm all about trying to get whole foods at every meal, but life gets busy and sometimes a smoothie is precisely what we need to refuel and get out the door. Plus, sometimes it's tough to get all of my protein in, so a meal-replacement or post-workout smoothie does the trick deliciously! See some of my 'adds' below to make these pack even more of a nutritional punch!

Ingredients

• 2 cups unsweetened Silk Coconut milk (or whatever milk you're into)
• 4-5 ice cubes
• 1/3 of a very ripe avocado
• 1/3-1/2 of a very ripe, frozen banana (I slice and freeze mine ahead of time)
• Your favorite protein or collagen power (or a mix of both!)

"Swap Outs": This is where it gets fun!

• When I'm wanting a post-workout boost, I opt for a protein powder with BCAAs (Branch Chain Amino Acids) that help support muscle tissue recovery. Read the labels, though, and be sure you don't choose a powder with sugars and unnecessary additives
• If you choose a meal-replacement powder, read those labels. Many powders are filled with sugars and additives that you don't want. And reconsider taking that multivitamin on a day you do a replacement shake: too much of anything -- including vitamins and minerals -- can be exactly that: too much
• Collagen works wonders for skin, hair, nails, tendons, cartilage, bones and joint health. I'm a huge fan of using Mark Sisson's Collagen Fuel  (vanilla or chocolate flavors) and Vital Proteins
• Perfect Keto makes a to-die-for chocolate MCT powder that will add brain supporting fats and a fabulous rich, smoothy taste
• More or less banana and/or avocado or any other fruit depending on your taste preference
• I'll even toss in a dollop of coconut whipped cream if I'm hankering for some more fat
• If I make a vanilla shake, I often add 1/4 teaspoon of vanilla and maybe a pinch of cinnamon or a spoonful of Artisana coconut butter (seriously, I may need an intervention soon when it comes to that stuff!)
• You can use any sort of milk or even water, but I feel like the unsweetened coconut milk I use is a perfect blend of fat and has virtually no added carbs 

Quick Tip:

• Put the ice in last so that it "sinks" the powder a bit

How to prepare

• Pour milk in the blender first
• Add the banana and avocado (I cut them up prior)
• Add your protein powders and anything else that makes you happy to be alive
• Place the ice in last
• If you have a 'smoothie' option on your blender, this is when to use it :)
• Pour, drink and feel your muscles and brain brimming with potential
• Go out into the world and do something great today!

This recipe above makes about 20-22 ounces. When you blend it, the powders give it some volume that will "deflate" if you let it sit a while. The macros will vary widely based on what you put in.

In my post-workout shake, I usually wind up with around 30-35 grams of protein (from the powders),  10-15 grams of carbs (from the banana and avocado and a trace from the powders) and 10-30 grams of fat based on how much MCT, coconut cream or coconut butter I decide to use that day.