High Fibre Shake

IngredientsQtyProteinFatCHO
Whey powder 80% protein - 2 heaped tablespoons
25g
20
1
3
Coconut cream (20% fat) - 1/4 cup
60ml
1
12
2
Chia seeds - 2 teaspoons
6g
1
2
0.5
* LSA - 2 teaspoons
6g
1
3
1
Psyllium husk - 1 teaspoon
1g
0
0
0
Kale, tender soft leaves - 1 leaf
1 cup
1
0
0
Stevia or erythritol - to taste
to taste
0
0
0
Water - 250ml (extra to add when blending)
1 cup
0
0
0

Total per serve

0 0 0

Serving Suggestions

Click on the serving suggestions below to calculate the totals for your meal.

IngredientQtyProteinFatCHO
Banana - another small or the other half of the large
80g
2
0
16
Mango - 1 medium cheek
120g
1
0
14
LSA - another tablespoon
12g
2
7
1

Serving Suggestion Totals

0 0 0

Meal + Serving Suggestions Total

0 0 0

Serves - 1
per Serve - main ingredients only:     280 cal   /   1180 kJ 
for Dairy Free - substitute whey powder for an alternative; see below for more information

 

Pre-soaking the Seeds

Add 250ml of water to a jar then add psyllium husks, chia seeds and LSA. Secure the lid and shake then store in the fridge (overnight if possible).
Note: pre-soaking will create a thicker consistency and will avoid the mistake of too much fibre without enough water - this can lead to unpleasant effects later for some people. 

 

Blending the Shake

Remove the stalk from the kale and add all the ingredients to a blender and blend until smooth. You can add more water for a thinner consistency, or you can add ice for a thicker, cooler shake.

Pour into a large glass.

 

* LSA is a pre-ground meal of linseeds, sunflower seeds and almonds. You will find this in most supermarkets in the bulk section or prepacked.

 

 

More about protein powders

Look for a plain protein powder that is about 80% protein. You can work this out by looking at the Nutrition Information Panel - the table of numbers on the packet. Find the per 100g column and move down to see how many grams of protein there are. About 80g of protein per 100g means it is 80% protein.

If you don't want to use whey concentrate powder, other options are rice or soy, rice and pea protein powders.

 

  • Prep time - 10 mins
  • Cooking time - 0 mins
  • Serves - 1

My Meal Matrix

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