Ingredients: Essential Protein Daily Shake
Why to include it: Our bodies need a healthy balance of macronutrients (protein, carbohydrates, fats) and micronutrients (vitamins and minerals). That includes quality sources of protein to support muscle maintenance as we move throughout our days. What do we mean by “quality?” A good rule of thumb is to aim for protein sources that are “complete,” or contain all nine essential amino acids at adequate levels. Essential Protein contains pea protein and l-methionine to create a complete amino acid profile that’s also plant-based. The creamy vanilla flavor is quite literally a sweet bonus.*
Pro tip: Essential Protein is also fortified with choline—which in addition to supporting brain and prenatal health, happens to be an L-Methionine helper nutrient.*
(1 cup or as needed)
Ingredients: water, dairy-free milk, coconut water
Why to include it: You’ll need it to put the smooth in your smoothie. Plus, it’s a great way to potentially add a few more nutrients—like potassium if you’re using coconut water, or calcium if you’re using cow’s milk or calcium-fortified non-dairy milk.
Pro tip: Add a few ice cubes if you’re going for more of a milkshake texture.
Ingredients: nuts or nut butter, avocado, chia seeds
Why to include it: In general, incorporating omega-3 fatty acids into your diet is a great way to help support brain, heart, and eye health. (One caveat: There are different kinds of omega-3 fatty acids, and finding plant-based sources of omega-3 DHA can be tricky, which is why we include DHA sourced from microalgae in our multivitamins.)*
Pro tip: No one said you had to just choose one—in fact, adding a mix of both nuts and seeds can be a great way to diversify micronutrients and macronutrients.* (3)
With that blueprint in mind, you ultimately get to do you—blend accordingly and enjoy. And if you need a little recipe inspiration, consider three of our favorite combos:
AB&J Smoothie: milk + Essential Protein + spinach + almond butter + berries
Cookies + Cream Shake: milk + Essential Protein + frozen cauliflower + cacao nibs
Clean Green Smoothie: coconut water + Essential Protein + greens + avocado
- Lattimer, J. M., & Haub, M. D. (2010). Effects of dietary fiber.... Nutrients, 2(12), 1266–1289.
- Phytonutrients in food. (2020). doi:10.1016/c2017-0-03527-9
- Publishing, H. (n.d.). Quick-start guide to nuts and seeds. Retrieved April 17, 2021, from Harvard Health Publishing.