Most pre-packaged meals and other items that you buy in a grocery store are not good for you. Eating healthy can take some planning. One way that I cut planning time is by having go-to meals for breakfast and lunch. One of my favorite go-to meals is my breakfast shake. It has had a tendency to evolve into somewhat of a beast, but I will start by giving the nuts and bolts and then mention the additional things that I add. You will need a blender to blend the greens and similar items.

The essentials:

• Two cups of kale, chard, or spinach, or a mixture of these. Basically, just get a big handful.
• A banana. You can also substitute a cup and a half of frozen mixed berries.
• Half of an avocado
• Two tablespoons of almond butter
• One tablespoon of coconut oil
• Two cups of coconut milk, almond milk, or dairy milk. If you are sensitive to dairy milk, avoid it. Also, if you are following a Paleo or Whole30 diet plan, avoid dairy.
• One scoop of vanilla whey protein powder. Again, if you are sensitive to Dairy, or are following a diet such as the Whole 30 or Paleo, you will want to substitute another type of protein, such as beef, egg, or vegan. In addition, goats milk whey is reportedly easier to digest then cow whey.

This shake is high in fat and calories. If you want to reduce these, then I would suggest taking out the tablespoon of coconut oil and one tablespoon of almond butter. Almond milk and coconut milk have fewer calories than dairy milk.

The additional fun stuff (here comes the boom):

• Two tablespoons of hydrolyzed collagen
• A pinch of Himalayan sea salt
• A quarter sized piece of ginger root
• Cacao nibs
• One teaspoon of L glutamine
• One teaspoon of creatine

The shake takes me about 15 minutes to make and consume and is filling. However, the high fat and protein content helps reduce any insulin spikes and keeps mental focus strong. Give it a shot.

Feel free to share any of your power meals.