My Breakfast and Lunch Shakes

For a long time now, my breakfast and lunch have consisted almost exclusively of home-blended shakes. For me, they are a simple way to eat a balanced diet, get enough protein and save time at the same time.

Since my blender is big enough, I always prepare three breakfast shakes and then three lunch shakes in one go. That covers me for the next three days.

All quantities therefore refer to three shakes each.

1 handful of walnuts

1 handful of cashews

1 tsp fenugreek

160 g protein powder (50% rice protein and 50% pea protein, feel free to mix different flavours)

1–2 cooked beetroots

150 g berries (usually frozen)

2 cups of coffee

1 litre of water

Also added directly to the blender:

4 servings of creatine

4 multivitamin tablets

2 tablets of vitamin D3 + K2 (5,000 IU)

Everything is blended together until smooth and then divided between three bottles.

Even though the blender only holds three shakes, these quantities have proven themselves in my everyday life. I don't measure the ingredients to the milligram, but stick to practical amounts that have worked very well for me for a long time.

2 tsp fenugreek

160 g protein powder (50% rice protein and 50% pea protein, feel free to mix different flavours)

1–2 cooked beetroots

2 bananas

150 g berries

Some fresh ginger

1 litre of water

Everything is blended together until smooth and likewise divided between three bottles.

Right before drinking, I additionally stir in 1 tbsp of psyllium husks. These are deliberately added only just before drinking, as the shake would otherwise thicken noticeably within a short time.

Magnesium

Omega-3

Lavender if needed (e.g. during stressful periods)

Over many months, I have adjusted the composition again and again. The goal was never a perfect nutrition plan, but a diet that can be integrated into my everyday life permanently and without complications.

The walnuts and cashews provide healthy fats and minerals. The protein powder today consists of a blend of 50% rice protein and 50% pea protein. The two protein sources complement each other well and together provide a more complete amino acid profile. I also occasionally switch flavours so the shakes stay varied even after a long time.

Beetroot is a fixture in my shakes because of its natural nitrate content. Berries provide vitamins and phytonutrients, while the ginger gives the lunch shake a pleasant freshness. The psyllium husks support my digestion, which is why they are only stirred in immediately before drinking.

Creatine, multivitamin, vitamin D3 + K2, magnesium and omega-3 supplement my diet and have been part of my personal routine for years.

This recipe is not general nutritional advice; it merely describes my personal routine. It has proven itself for me over a long period and fits my everyday life, my athletic goals and my lifestyle well. Every person is different – so everyone should find out for themselves which diet works best in the long run.