200ml plain or coconut kefir (or use milk of your choice) 40g frozen blueberries 40ml unsweetened coconut milk 25g vanilla or coconut flavour whey or plant-based protein powder 1 heaped tsp chia seeds Serves 1 Per serving: 290 calories 31g protein 19g carbs 10g fat Place all of the ingredients in a blender jug. Blend well until creamy. Serve & consume immediately.

130ml unsweetened almond milk (or use milk of your choice) 20g fresh spinach or lettuce leaves 50g ripe banana 30g vanilla flavour whey or rice protein powder (optional) 10g shelled hemp seed or flaxseed 50g courgette 4 ice cubes Serves 1 Per serving: 256 calories 8g fat 16g carbs 30g protein Place all of the ingredients in a blender and blend until creamy. Serve. Consume immediately.

180g watermelon 60g fresh nectarine 1 ripe kiwi, peeled 5 ice cubes Serves 1 Per serving: 157 calories 1g fat 34g carbs 3g protein Place the ingredients in a blender and blend well. Serve. Consume immediately.

120ml unsweetened almond milk 40g Greek yoghurt (use dairy free if preferred) 30g vanilla flavour whey or rice protein powder (optional) 80g ripe mango 15g almond butter (or use nut butter of your choice) 10g blanched almonds 5 ice cubes Serves 1 Per serving: 369 calories 17g fat 21g carbs 33g protein Place the ingredients in a blender and blend well until creamy. Serve. Consume immediately.

80g frozen pineapple or mango chunks 150ml unsweetened almond milk 3 tbsps fresh lemon juice 1 tsp fresh ginger, finely grated 50g Greek yoghurt (use dairy free if preferred) 25g vanilla flavour whey or plant-based protein powder Serves 1 Per serving: 159 calories 26g protein 7g carbs 3g fat Place all of the ingredients in a blender jug. Blend well until creamy. Serve. Consume immediately.

150ml fresh orange juice 70g frozen banana 50g ripe pear, peeled and cored ½ tsp mixed spice 40g frozen cranberries 1 tsp honey Serves 1 Per serving: 225 calories 2g protein 52g carbs 1g fat Place all of the ingredients in a blender jug. Blend well until creamy. Serve. Consume immediately.

80g frozen blueberries 150ml unsweetened almond milk 25g vanilla flavour whey or rice protein powder ½ tsp ground cinnamon 1 tsp chia seeds 1 tsp sunflower seeds 10g Brazil nuts Serves 1 Per serving: 281 calories 24g protein 17g carbs 13g fat Place all of the ingredients in a blender and blend until smooth.
 Serve immediately with more ice cubes, if desired. Consume immediately.

170ml unsweetened almond milk 50g Greek yoghurt (use dairy free if preferred) 1 tsp vanilla extract 25g vanilla flavour whey or rice protein powder 5 ice cubes 80g fresh or tinned peaches in juice ½ tsp ground cinnamon or ginger Serves 1 Per serving: 210 calories 26g protein 13g carbs 6g fat Place all of the ingredients in a blender and blend until smooth.
 Serve immediately with more ice cubes, if desired. Consume immediately.

180ml unsweetened almond milk (or substitute with long life coconut drink) 70g frozen blueberries 40g frozen banana (optional) 60ml unsweetened tinned coconut milk 1 tsp ground flaxseed or shelled hemp seed 25g vanilla flavour whey or rice protein powder Serves 1 Per serving (including banana): 314 calories 23g protein 24g carbs 14g fat Place the ingredients in a blender jug and blend well until creamy. Serve. Consume immediately.