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[Workout Plans] Cut Up Your Core With The Total Ab-Domination Workout[L]ooking for a little high octane fuel to light explosive new ab growth? Fire away at your core from all angles with the Total Ab-Domination Workout. Giddy up. Your abs are about to get lit the... -
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Examine.com — Your #1 Resource To Learn The Unbiased Truth About Supplements[D]ietary supplements represent one of the fastest growing industries in the entire economy. According to the Nutritional Business Journal the industry produced $32 billion in revenue in 2012,... -
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Stack ALL Of Your Supps In One Place With Blender Bottle's New GoStak & ProStak Lines [Product]*Disclaimer: Blender Bottle sent us a ProStak and GoStak for trial purposes. This review is otherwise unsponsored and solely reflects the views of Lean It UP. [S]TACK IT UP! Everyone knows... -
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How Hilary Knight Got That ESPN Body Edition Body [Infographic]"I've tried to shatter the body image that muscular isn't feminine." — Hilary Knight [E]SPN just unloaded the latest edition of its Body Issue, which annually exposes a lineup of... -
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37 Killer Resistance Band Exercises To Burn Up Your Muscles Anywhere[J]et-setting to a tropical oasis? Bouncing across the country for business, perpetually stuck in hotels 24/7? Don't want to splurge for a full gym membership? All of those situations can... -
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[WOTM, 07/2014] Build A Tank-Like Upper Body With The Chiseled Chest + Triceps Workout[G]et chiseling. We're about to sculpt a wide, striated, dense chest of the gods. Using a circuit of high-powered dumbbell exercises, July's WOTM—The Chiseled Chest + Triceps Workout—works... -
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Pop The Top Off Your Coconut In Under 5 Seconds With The Coco Jack [GIVEAWAY]*Disclosure: Coco Jack graciously sent us a sample pack to test out. This review is otherwise unsponsored and only reflects the opinions of Lean It UP. [C]uckoo for coconuts? We're about... -
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Eat As Much Protein As You Want — You Won't Gain Weight [Study]Image: Lky7Sports [C]HUG. CHUG. CHUG. CHUG. What if I told you that you could eat as much as you wanted and you wouldn't gain any weight? As long as you're chugging protein, that might very... -
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Confessions Of An Ex-Cardio Queen: 5 Fitness Myths That Made Me Skip The Weight Section[A]s an avid gym-goer over the past seven years or so, I’ve noticed the same exact pattern at every gym location. There's almost always a clear distinction between gender activity — women... -
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The Lean Drinking Guidebook: 8 Simple Ways To Drink & Keep the Pounds Off[K]eeping to Facebook's vernacular, my relationship with alcohol is complicated. For most health circles, controversial. It doesn't have to be. As someone who's not a professional athlete,... -
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5 HIIT Workouts You Can Do RIGHT NOW To Incinerate Fat In Under 15 MinutesImage: Jennfit [C]ardio fiends, welcome to an explosive new world. It's called HIIT—or High Intensity Interval Training—and if you're unaware (you really shouldn't be at this point), it's... -
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Don’t Let Your Waist Explode — 5 Tips And Tricks To Eat Leaner When Dining Out At RestaurantsImage: ABCNews [G]oing out to restaurants is one of the most popular ways that people get together. But between the wine, cocktails, bread, sides, and various food courses, dining out can easily...
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[Lean Meals] Shake Up Your Diet With 30 Superfood Protein Smoothie Recipes Under 300 Calories
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Between avocado, oats, chia, cacao powder, and flax; the milk of your choice — almond, flax, skim, coconut, et al.; exorbitant amounts of of fresh fruit & veggies; and a stacked lineup of other superfoods, we’ve concocted a master list of 30 creative, vibrant, beyond-simple protein smoothie recipes that absolutely OOZE protein and nutrition.
All smoothies roll in at 300 calories or less, contain zero added sweeteners or sugar (beyond what’s in fruit/milk), and pack a massive surge of protein from Greek yogurt and/or protein powder.
A few notes about the protein smoothie database:
- We like and recommend MRM All-Natural Whey or Dymatize ISO-100 Whey for all protein powder based recipes. You can also swap the whey with rice, hemp, soy, casein, egg, or any other protein powder variety to meet your individual dietary needs. For a full breakdown of the top 150 protein powder products, check out our review here.
- Feel free to substitute any milk used with your own personal favorite, whether that’s skim, 1%, almond, flax, coconut, or soy. Water works, too.
- *#P/#C denotes calories and grams of protein, respectively, per ingredient.
1. Peanut Butter Power Protein Shake
Ingredients:
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1 Scoop Chocolate Whey Protein (100C/24P)
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1 Tbsp. Natural Peanut Butter (90C/5P)
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1/2 Banana (50C)
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1 Cup Almond Milk (60C)
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2 Ice Cubes
Nutrition:
300 calories, 29g protein
2. Dark Chocolate Eruption Protein Shake
Ingredients:
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1 Scoop Chocolate Whey Protein (100C/24P)
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1 Cup Almond Milk (60C)
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2.5 Tbsp Cacao Powder (60C/3P)
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2 Ice Cubes
Nutrition:
220 calories, 27g protein
3. CHIA CHIA Green Protein Smoothie
Ingredients:
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1 Scoop Vanilla Whey Protein (100C/24P)
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1 Tbsp Chia Seeds (35C/2P)
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1 Cup Spinach (5C)
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1 Cup Almond Milk (60C)
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1 Banana (100C)
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Water/Ice
Nutrition:
300 calories, 26 g protein
4. The Winter Mint Chocolate Protein Shake
Ingredients:
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1 Scoop Chocolate/Chocolate Mint Whey Protein (100C/24P)
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1 Cup Almond Milk (60C)
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1/2 Cup ArcticZero Mint Chocolate (37C/3.4P)
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1 Drop Peppermint Extract
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2 Ice Cubes
Nutrition:
197 calories, 27.4g protein
5. Green Spinach-Apple-Mango Yogurt Smoothie
Recipe courtesy of wishfulchef.
Ingredients:
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3/4 Cup Plain 0% FAGE Greek Yogurt (100C/17.5P)
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1/2 Bunch Spinach (40C/5P)
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1 Apple (100C)
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1/2 Cup Mango Chunks (53C)
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1 Cup Ice/Water
Nutrition:
293 calories, 22.5g protein
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Bryan DiSanto
Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
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Lean It UP is a web community that touches all ends of the fitness spectrum. We regularly publish workout plans, nutritional analysis, product reviews, supplement advice, recipes, and other related content that can help inform and educate on the most effective, practical ways to improve fitness levels, aesthetics, and overall health. We want to help YOU build your own perfect body -- hop on for the ride. 
