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[Workout Plans] Getting In Touch With Your Inner Animal — A Unique Bodyweight Circuit Routine[C]ircuit training is a great way to get a lot of bang for your buck. When you're short on time (let's face it – we all are) you can set aside half an hour or less for a solid circuit training... -
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[Workout Plans] The ULTIMATE, Ryan Reynolds Six Pack Abs Workout[L]ooking to carve up a six pack like Ryan Reynolds!? Do this routine 2-3x per week. Assuming your body fat is low enough, you'll start seeing baby abs sprout within a few short weeks, and... -
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[WOTM, 03/2014] The Jetsetter's Carry On Workout[W]hether you're hotel-bound, perpetually ping-ponging across the country for business; taking a last minute sun-soaked jaunt to Turks & Caicos; or rendezvousing throughout Europe, finding a... -
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[News] FDA Proposes New, Revamped Nutrition Facts Labels; Attack Serving Sizes & Sugar Head OnImage: New York Times [T]he iconic, grid-like Nutrition Facts label was first introduced in 1993. Nutrition nerds, get excited — the quantitative representation of food is getting a much-needed... -
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5 Powerful Reasons Why You Should Do More Yoga (Beyond Flexibility)[F]or an activity that’s the epitome of relaxation, self-love, and being gentle, yoga can be quite intimidating. How do you know if you’re supposed to do Hatha, Vinyasa, or Bikram; and what do... -
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[Recipes] Crispy Lemon Pepper Kale Chips[D]rop the popcorn, pita chips, and/or Brad's Kale Chips. Health up your snack game with our quick and easy recipe for Crispy Lemon Pepper Kale Chips — an unbelievably simple, surprisingly... -
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9 MUST Do Squat Variations To Torch Fat & Demolish Your Lower Body[S]tep up to the bar. Well, maybe not anymore. We're refreshing the squat game with 9 new, MUST do squat variations — many of which leverage kettlebells, dumbbells, and other dynamic equipment... -
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This Artificial Ingredient Is In Almost Everything You Eat: Why Aren’t You Avoiding It?[U]nder the impression that a fast food milkshake is simply ice cream and milk? Think again. Today, chemical additives, preservatives, and other artificial ingredients are at an all-time high.... -
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[Report] Makers Of Quest Bars Sued Over Mislabeling; Allegedly Overstated Fiber By More Than 750%[E]very fitness junkie LOVES Quest Bars. They're this generation's PowerBar. With a stacked lineup of vibrant flavors, solid taste, and a nutrition profile that's beyond impressive — one that's... -
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[Workouts] Tone Up With A Low-Impact, High-Intensity Barre WorkoutPhoto: Fit&Win [F]rom mega celebs (think Natalie Portman & Kelly Ripa) to Victoria's Secret Angels (think Doutzen Kroes & Miranda Kerr), everyone is using the hottest new fitness... -
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[Review] Evaluating Garcinia Cambogia (HCA) — Is Garcinia Cambogia Really Effective For Weight Loss?"It may be the simple solution you've been looking for to bust your body fat for good." — Dr. Oz ((Dr. Oz — Garcinia Cambogia)) [M]y eyes are rolling uncontrollably. Out of their... -
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[Recipes] Balsamic-Glazed, Sesame Crusted Seared Ahi Tuna[F]ish and sushi aficionados, welcome to heaven. Our quick-and-dirty recipe for Sesame Crusted Seared Ahi Tuna might be the perfect meal ever created. It's quintessentially lean. And it only...
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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)
- [Workout Plans] The ULTIMATE, Ryan Reynolds Six Pack Abs Workout - March 10, 2014
- [WOTM, 03/2014] The Jetsetter’s Carry On Workout - March 4, 2014
- [News] FDA Proposes New, Revamped Nutrition Facts Labels; Attack Serving Sizes & Sugar Head On - February 28, 2014
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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. 
