An Unexpected Journey

"Health is the condition of wisdom, and the sign is cheerfulness — an open and noble temper." – Ralph Waldo Emerson

Ben’s Workout / “On the Go” Shake Recipe

1 Comment

There are days when I’m on the go but I need what basically amounts to a meal in a cup (and no, I’m not talking Ramen).  Usually I’m off to my weekend Boot Camp classes or I’m going to be out for a good bit of time and have no time to cook a full meal.  In those cases, I prepare what I call my “workout shake”, a tasty, protein (and natural sugar) packed drink that fills me up and gives me the energy to tackle a long morning to afternoon or a killer workout.  I thought I’d share the recipe.  Just toss the “dry” ingredients together, add the liquids and frozen items in last and blend away to your desired consistency.  Here are the ingredients:

  • Fat Free Milk (or substitute such as Almond Milk): 10 oz
  • Whey Protein Powder (I prefer a chocolate flavor): 1 Scoop / serving
  • Oatmeal Oats (instant is fine, with no added sugars):  1/2 Cup
  • Peanut Butter Powder:  2 Tbsp
  • Chia Seeds: 1 Tbsp
  • Greek Yogurt: 2 Tbsp
  • Frozen Banana:  1 medium sized
  • Ice Cubes: If you desire more of a frozen smoothie consistency

On average, depending on brands and so on, this shake will come in around 5-600 calories (more if you use regular peanut butter instead of the powder).  Given that this is meant to be burned off in a workout or over the course of half a day that load isn’t too bad.  By no means is this recipe perfect.  I’m sure many improvements could be made on it, but this is what has worked for me, enjoy!


Author: bensonyee

Much to his surprise, Ben Yee was born in New York City in 1975 and grew up along the pizzeria lined streets of Brooklyn. His greatest treasures are his friends and family and he is on a constant quest to improve himself. Ben works at Pfizer, Inc. and currently resides in New Jersey with Rhino, the mighty cat. If anyone thinks that writing a brief bio in the third person is strange and silly, you're absolutely right.

One thought on “Ben’s Workout / “On the Go” Shake Recipe

  1. I need to give this a try!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s