12 Yummy Protein Smoothies!

Someone on our Facebook page talked about how they really liked the City Blends Elvis Smoothie that we sell (peanut butter, chocolate & banana) and wanted to make it at home. Now making a smoothie is super easy just throw a bunch of things in a blender and you’re done! I found a bunch of smoothie recipes online and decided to post them for you! So let me know how some of them are if you make them for yourselves!

Coconut Twisted Julius

  • 1 cup unsweetened coconut milk
  • 2 scoops vanilla protein
  • 2 tbsp orange juice concentrate
  • 1/2 frozen banana

Muscular Mango

  • 1 cup sugar-free apple juice
  • 1/2 cup 0% Greek yogurt
  • 1 tbsp orange juice concentrate
  • 1/2 cup frozen mango
  • 1/2 cup frozen pineapple
  • 2 scoops vanilla protein

Almond Joy

  • 1 cup unsweetened almond milk
  • 2 scoops chocolate protein
  • 2 tbsp almond butter
  • 2 tbsp dark chocolate chips
  • 1/4 cup unsweetened shredded coconut

Caramel Coffee

  • 1 cup unsweetened almond milk
  • 2 scoops chocolate protein
  • 1 tsp instant coffee
  • 1 tsp sugar-free caramel creamer

The Fuzzy Protein

  • 1/2 cup frozen peaches
  • 1 cup water or sugar-free apple juice
  • 1/2 cup 0% Greek yogurt
  • 2 scoops vanilla protein

Dark Chocolate Banana

  • 1 cup unsweetened almond milk
  • 2 scoops chocolate protein
  • 1 tsp cinnamon
  • 1 tbsp dark chocolate chips
  • 1/2 frozen banana

Cheesecake Protein

  • 1 cup water or unsweetened almond milk
  • 1 oz fat-free cream cheese
  • 2 scoops vanilla protein
  • 1/4 cup crushed graham crackers

The “Rich”

  • 2 scoops chocolate protein powder
  • 10 ice cubes
  • 12 oz fat free milk
  • 2 tbsp fat free vanilla yogurt
  • 1 tbsp natural peanut butter
  • 2 tbsp hazelnut coffee
  • 1/8 cup caramel ice cream topping

Chocolate Peanut Butter

  • 2 scoops chocolate protein powder
  • 2 tbsp whipping Cream (heavy cream, not cream out of a can)
  • 1 tbsp peanut butter
  • 12 oz water
  • 1 tbsp flax meal
  • 4–6 ice cubes

Fibrous Fruit

  • 1 cup nonfat milk or apple juice
  • 1/2 fresh banana
  • 3–4 fresh or frozen strawberries or 1/3 c. blueberries or peaches
  • 1 tsp wheat germ or bran
  • 1–3 tbsp protein powder made from milk and egg
  • A few ice cubes if fruit isn’t frozen

Snickers Mocha

  • 1 scoop protein powder
  • 1/2 cup cold coffee
  • 1/2 cup skim or unsweetened almond milk
  • 1 tsp drops of sugar-free caramel creamer
  • 1/4–1/2 packet of sugar-free chocolate Carnation instant breakfast
  • 3 ice cubes
  • 1 tsp butternut flavoring extract

Sweet Strawberry

  • 2–3 scoops vanilla protein powder
  • 8 fluid oz water
  • 1 fat-free strawberry yogurt or Greek yogurt
  • 1/2 cup frozen strawberries
  • 1 tsp flax seed oil

You can change them to fit your calorie needs! Some of these recipes have more carbs than others, some have higher fat, and some are great for cutting.

So if you’re currently leaning out, you may want to switch out any almond or coconut milk for water.

If you’re lactose intolerant, omit dairy products. Get creative and don’t let boredom take you shopping down the baked goods aisle when hunger calls!


Workout Nutrition Confuses Me, Anyone Else?

Sometimes nutrition and working out can be confusing. When should I eat before I work out, should I even eat before working out? What should I eat? What about after working out, should I eat? Can I eat anything?

Let’s answer a couple of these questions.

YES, you need to eat before working out! If your blood sugar is to low you will end up dizzy and sick. (trust me I’ve gotten sick before from not eating enough!)

YES, you need to eat after you workout as well! You lose almost 50% of what you just did working out by not eating before 30 minutes after you workout! (You lose this mostly with cardio, strength training you have about a 2 hour window, but it is still best to eat within 30 minutes!)

Now I found this fancy little infographic on nutrition and working out and what to eat before and after your workout! It is a perfect reference so keep it handy!! This info graphic will break it down between strength training (on the left) and cardio (on the right.) So if you day consists on mostly cardio take some ideas from the cardio side and the same if you’re workout consists of strength training!

There you go! Hopefully that will help you understand pre and post workout nutrition a little bit better! Remember time is critical and it is very important to eat before and after! You can work out all you want but if you don’t eat enough you can make yourself sick and will not rebuild the muscles you just worked out!

(Also get ready for some more of these infographics, I’m a tad obsessed with them and they are pretty!)

Chicken, Apple, Walnut Salad

Hi everyone! It’s been a little while, I know. But today I have a really delicious recipe for you!

Over the weekend I went to Penn State for homecoming and at this restaurant, The Deli I had the best salad ever! My goodness I could have eaten it for a week! So I decided to come back and share it with you, I haven’t remade it yet but I plan to this weekend for a party. I think this would be the perfect salad to serve for a gathering. It’s super easy, delicious and filled with fall flavors that are so good!

Chicken, Apple, Walnut Salad


  • 3 Apples, Granny Smith would work really well
  • 3 chicken breasts
  • 3/4 cup walnut halves
  • 1/4 cup sugar
  • 5 cups mixed greens
  • Red onion
  • 1/2 cup crumbled bleu cheese
  • Balsamic dressing
  • Salt & Pepper to taste

(now some of these I just gave a ball park on the amounts, put in as little or as much as you would like for things, it depends on what you like!)


  1. Place walnuts and sugar in a skillet over medium heat, stirring constantly until the sugar dissolves into a light brown liquid and coats the walnuts. Remove walnuts from skillet, and spread them out on a sheet of aluminum foil to cool.
  2. Grill chicken breasts until fully cookes, season this however you prefer to season chicken. (marinating it in a little balsamic dressing would work perfect!)
  3. Slice onions and apples and toss with the greens, bleu cheese, walnuts and balsamic dressing. Add the chicken to the top and you are done!

This salad is super easy and super delicious! If you don’t like bleu cheese or walnuts feel free to change it to things you do like. This salad can be changed however you want!

Okay so the picture below isn’t the one that I took, but it was the closest I could find to this salad! (The picture I took is super dark since I took it at a restaurant! Sorry)