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[WOTM, 03/2015] Carve Up Your Core For Beach Season With The Summer Shredder Ab Workout[O]oh la la. This is about to get oh-so-fun. We're going to make your abdominal life a living, burning hell for the next 3 months pre-summer. You'll thank us on the other side. March's WOTM—The... -
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The Workout Music Friday Five-Pack, V22 — Kanye West, Zedd, Selena Gomez, Big Sean, & Laidback LukeImage: MusclePharm [G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts,... -
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Game, Set, Match — Start Sipping More Coffee, ASAP [Report][B]ADABOOM! Sip it up and suck it down, coffee junkie. You're officially in the clear. The USDA and U.S. Department of Health and Human Services (HHS) recently published their latest 5-year... -
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Cafeteria Crisis — Here's What Cafeteria Lunches Look Like Around The World Vs. The US [Infographic][T]his is stunning. Visual News put together a compilation of cafeteria lunches from around the world. Let's just say it's not pretty, unless you're in school outside of the US. At a very... -
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The 13 Best Chest Exercises To Pummel Your Pecs And Build An Iron-Clad Chest[S]truggling to add mass, width, and stunning HD resolution to your chest? Crank up the poundage and start pushing weight. An iron-clad, barrel chest immediately projects Hulk-like strength... -
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[Review] The Energy Bar Power Rankings — The 52 Best Energy Bars Ripped Open And Ranked[S]NACK IT UP. Whether you're hopping from airport to airport jet-setting across the globe, jumping between classes, summiting mountains, or doing HIIT-style sprints just to make your next... -
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The Workout Music Friday Five-Pack, V21 — Drake, Alesso, CHVRCHES, Eric Prydz, and Vicetone[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
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Bucket Listing: Flying High Atop Mount Kilamanjaro*This article was originally published in Men's Health. It was adapted for Lean It UP. [W]here's your head at? Because mine's up in the clouds. When the words "bucket list" nuzzle into... -
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The 14 Best Exercises To Build A Vacuum Tight, Lean, Impenetrable Lower Back[S]tart getting LOW. The lower back might just be the most important muscle you're not hitting. Not only is a vacuum tight, lean, impenetrable lower back incredibly aesthetic — it looks... -
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The Workout Music Friday Five-Pack, V20 — Nicki Minaj, Madeon, Lil Wayne, John Legend, & Passion Pit[G]et amped. Every Friday we're dropping a five-pack of heart-thumping, blood-pumping workout songs to build out your playlist, hardwire a little energy into your workouts, and kickstart the... -
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Brighten Up Your Day With An Antioxidant-Pumped Build-Your-Own Acai Bowl [Recipes][F]or anyone that frequently navigates the juice bar scene, you’ve probably noticed one exotic concoction spreading across menus like purple wildfire — the gorgeous, majestic acai bowl.... -
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Watch Allison Stokke Put On A Pole Vaulting Show For GoPro [Video]"Technically, there's no limit as to how high the bar can go. So it gets you pretty hyped." [T]his is INSANE. If you're like most people, you've likely watched a collective 90 seconds of...
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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.
Latest posts by Bryan DiSanto (see all)
- [WOTM, 03/2015] Carve Up Your Core For Beach Season With The Summer Shredder Ab Workout - March 2, 2015
- The Workout Music Friday Five-Pack, V22 — Kanye West, Zedd, Selena Gomez, Big Sean, & Laidback Luke - February 27, 2015
- Game, Set, Match — Start Sipping More Coffee, ASAP [Report] - February 26, 2015
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Owner/Editor-In-Chief of LeanItUP.com, Contributor for Men's Health. I like abs, Cam Newton, silliness, burning cals, & vacation breakfast buffets.
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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. 
