3 Shakes To Start Your Morning Right

Uggghh, breakfast... why is it that Monday to Friday is just hard work? Saturday and Sunday, now they're good breakfast days.  Outside of that, time is of the essence in the morning, so preparing a solid, tasty and healthy breaky can be a nightmare to nail, let alone maintain.

We know by now that getting a good amount of protein and fat at breakfast is important to control insulin levels and ensure we maintain energy through mid morning and mid afternoon. It's great to see many traditional cereals and mueslis moving down this route too.

The problem often is, how do we nail a quick and easy breaky that starts our day with fire as we undoubtedly rush out the door?


Done correctly, breakfast shakes (or smoothies if you like) can hit our requirements and get us going until we can hit a more solid meal. However we must ensure we hit a couple of key elements: protein and fat. Aim to make it fat and protein dominant. The absence of sugar will help maintain morning insulin levels so we don't spike then crash a few hours later.

Here are a couple of recipes to do the trick. You'll need a blender and about 5 minutes:

PWO Malt-Peanut- Nutri-Grain Oat Cluster

This one is for those guys hitting an early morning workout and following that up with a quick and tasty breaky shake to get those crucial post workout nutrients in. I have to say I'm a fan of the new Nutri-Grain Edge Oat Clusters, and I find it to be a great addition to some of my favourite post workout meals, especially at breakfast time. However, keeping in the theme of grabbing the shake as we head off to work, this is a blitz, grab and go option:


  • 1/2 cup Nutri-Grain Oat Clusters 'Malt, peanut, cashew'
  • 1 scoop/30g WPI
  • 2 tablespoons Greek yoghurt
  • 1 tablespoon natural peanut butter
  • 1 teaspoon cocao powder
  • 1/2 teaspoon cinnamon
  • 3/4 cup of water

*Blend for at least 60 seconds to make sure the oat clusters are!



  • 1/2 cup frozen berries
  • 1 cup spinach
  • 2 tablespoons Greek yoghurt
  • 30g Whey Protein Isolate (WPI)
  • 1 teaspoon extra virgin coconut oil
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon turmeric
  • 1 teaspoon cocao powder
  • 2 cups of green tea (made fresh with minimal boiling water topped with cold once infused, or stored in the fridge overnight)



  • 1/2 medium sized banana
  • 1/4 avocado
  • 1 tablespoon nut butter (Cashew or Almond, or ABC - Almond, Brazil, Cashew)
  • 1 cup chopped cucumber
  • 30g WPI
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon apple cider vinegar
  • 1 cup of water (add less or more depending on desired amount)

Author: Mike Campbell / Date: 23-01-2018 12:51 AM

Category:  Fitness

Tags:  #Shake