Fuel-Up Super Shake
Start your day with a serious energy boost. The Fuel-Up Super Shake is loaded with slow-release carbs, healthy fats, antioxidants, and protein - everything you need to fuel a tough workout, long hike, or just an ultra-productive morning.
Packed with chia, seeds, berries, banana, and a hint of cinnamon, this shake tastes like dessert but fuels like a champ.
Info
Prep time:
Cooking time:
Difficulty:
Serves:
Gluten-Free, High-Fibre, Nut-Free, Egg-Free
5 mins
5 mins
Easy
1
Sugars
70g
Kcal
467
Fibre
11g
Fat
11g
Protein
13g
Saturates
5g
Salt
0.4g
Carbs
73g
Info
Cooking time:
Prep time:
5 mins
Gluten-Free, High-Fibre, Nut-Free, Egg-Free
Difficulty:
Serves:
5 mins
Easy
1
Info
~N/A~
Prep time:
Cooking time:
~N/A~
Difficulty:
~N/A~
Serves:
~N/A~
Dietary Types
Sugars
70g
Fibre
11g
Protein
13g
Salt
0.4g
Info
Prep time:
Cooking time:
Difficulty:
Serves:
Gluten-Free, High-Fibre, Nut-Free, Egg-Free
5 mins
5 mins
Easy
1
Sugars
~N/A~
Fibre
~N/A~
Protein
~N/A~
Salt
~N/A~
Info
Prep time:
~N/A~
Cooking time:
~N/A~
Difficulty:
~N/A~
Serves:
~N/A~
Dietary Types
Kcal
~N/A~
Fat
~N/A~
Saturates
~N/A~
Carbs
~N/A~
Ingredients:
• 100ml full-fat milk
• 2 tbsp natural yogurt
• 1 banana
• 150g frozen fruits of the forest
• 50g blueberries
• 1 tbsp chia seeds
• ½ tsp cinnamon
• 1 tbsp goji berries
• 1 tsp mixed seeds
• 1 tsp honey (ideally Manuka)
Instructions:
1. Add the full-fat milk, natural yogurt, banana, frozen fruits of the forest, blueberries, chia seeds, cinnamon, goji berries, mixed seeds, and honey into your blender.
2. Blitz everything together until the smoothie is completely smooth and creamy.
3. Pour into a large glass and enjoy immediately.
Healthy Swaps & Tips:
• Swap full-fat milk for oat or almond milk if preferred
• Replace Manuka honey with agave syrup for a vegan version
• Add a scoop of protein powder if using post-workout
Storage & Meal Prep:
• Best enjoyed fresh, but can be stored in the fridge up to 24 hours
• Shake or stir before drinking if stored
• Prep the ingredients in freezer bags for quick blends all week
Ideal For:
• Perfect for athletes or fitness lovers
• Great for busy mornings when you need fuel fast
• High in natural sugars - best paired with physical activity