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Roll your own shake



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  • 1 scoop high quality whey protein powder
  • 1 tablespoon Shia and or flax seed
  • 1 cup or less of approved to moderate glycemic fruits including
  • blueberries
  • raspberries
  • strawberries
  • cherries
  • peach or nectarine
  • melon
  • orange or tangerine
  • you may use one liquid alone or in a combination of two half and half liquids 4-8 ounces of un sweetened plain almond milk
  • unsweetened plain coconut milk
  • canned full fat coconut milk
  • chilled herbal tea



Step 1

Step 2: for nourishment to your smoothie use two items listed below one half to one whole avocado additional Chia
1 tablespoon unsweetened coconut flakes
1 tablespoon melted coconut oil
1 to 2 raw pasture eggs
1 half to 1 cup nuts almonds cashews walnuts
1 tablespoon of flaxseed oil
1 tablespoon Omega swirl lemon or lime Ryan
or choose for flavoring
1 tablespoon cinnamon
1 scoop of green
you may also add water or ice depending on how you like your shake
1 tablespoon cocoa or cocoa powder for chocolate flavoring
stevia or xylitol
blend and enjoy


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