Healthy breakfast shakes: The easy way to start the day

Liquid bases

A good liquid base ensures your shake is nicely creamy or refreshing. Some popular options include:

• Water : Calorie-free and neutral in flavor. Ideal if you're aiming for maximum calorie reduction or want to enhance the flavor of other ingredients.
  
  
• Plant milk (e.g. oat, almond or soy milk): Provides a slightly sweet, nutty or mild taste and often additional nutrients.
  
  
• Cow's milk : A classic, it provides protein and calcium. It's especially good if you prefer a creamier protein shake.
  
  
• Coconut water : A refreshing and slightly sweet alternative, it contains electrolytes that can be good for you after waking up.
  
  

Protein sources

Proteins are a key building block for muscles, bones, skin, and hair. A protein breakfast shake can keep you full for longer and support muscle building. Common protein sources include:

• Protein powder (whey, casein, pea, soy, etc.): Easy to dose and quickly soluble.
  
  
• Low-fat quark or skyr : Provides creaminess and provides protein as well as calcium.
  
  
• Yogurt (e.g. Greek yogurt): Creamy, rich in protein, goes well with fruit.
  
  
• Nuts and seeds (e.g. chia seeds, flax seeds, almonds): Contain protein as well as healthy fats and fiber.
  
  

Healthy fats

Fats aren't automatically bad. What matters is the type of fat you choose. In a healthy shake So the right fats can play a role:

• Avocado : Provides a pleasantly creamy consistency and provides monounsaturated fatty acids.
  
  
• Nut butter (e.g. almond butter, peanut butter): Adds a nutty flavor and provides you with proteins, vitamins and minerals.
  
  
• Flaxseed or chia seeds : Rich in omega-3 fatty acids and fiber, they support healthy digestion.
  
  

Fruit and vegetables as flavor carriers

Fresh fruits and vegetables play a key role in making your breakfast shake healthy and varied. They provide natural sweetness and important vitamins and minerals:

• Bananas : Make any shake nice and creamy and sweet.
  
  
• Berries (e.g. blueberries, raspberries, strawberries): Rich in antioxidants and give your shake a great color.
  
  
• Spinach or kale : Perfect for a green breakfast shake where you can hide extra vitamins and minerals.
  
  
• Carrots or cucumbers : These are good if you want a fresh and slightly sweet taste.
  
  

Choose one or more ingredients from each category to customize your shake the way you like it. This way, you can ensure that your healthy breakfast shake is not only delicious but also balanced.

Green energy shake

Ingredients :

• 200 ml plant milk (e.g. oat milk)
  
• 1 handful of fresh spinach
  
• 1 small apple (without core)
  
• ½ banana
  
• 1 tbsp chia seeds
  
  

Preparation : Blend all ingredients thoroughly until smooth. This green shake is rich in iron, vitamin C, and fiber. It's perfect for a quick start to the day.

Protein Power Shake

Ingredients :

• 250 ml cow's milk or unsweetened soy milk
  
• 30 g protein powder (e.g. whey or pea protein)
  
• 1 tsp peanut butter
  
• ½ banana
  
• 1 tsp flaxseed
  
  

Preparation : First, dissolve the protein powder in the milk, then add the remaining ingredients and mix. A protein shake that provides quick energy and keeps you full for a long time. Ideal for anyone who wants a quick boost of nutrients after waking up.

Berry Antioxidant Shake

Ingredients :

• 200 ml almond milk
  
• 1 handful of frozen berries (e.g. raspberries, blueberries, strawberries)
  
• 1 tbsp yogurt (or Greek yogurt)
  
• 1 tsp honey (optional)
  
• A few mint leaves (optional for extra freshness)
  
  

Preparation : Blend the frozen berries with the almond milk, yogurt, and honey until thickened. The berries provide plenty of antioxidants that help the body fight off free radicals. A great choice for a healthy and fresh breakfast shake.

Tropical Vitamin Shake

Ingredients :

• 200 ml coconut water
  
• ½ mango
  
• ½ banana
  
• 1 small piece of ginger (peeled)
  
• 1 tsp lime juice
  
  

Preparation : Blend all ingredients in a blender until the desired consistency is reached. A shake for breakfast will put you in the holiday mood and provide you with vitamin C, potassium and valuable enzymes from ginger.

Chocolatey filling shake

Ingredients :

• 200 ml oat milk
  
• 1 teaspoon unsweetened cocoa powder
  
• 1 tbsp oat flakes
  
• 1 tbsp low-fat quark or skyr
  
• 1 date (pitted)
  
  

Preparation : First, let the oat flakes soak briefly in the oat milk, then blend all ingredients until smooth. A healthy and delicious breakfast – ideal for anyone who doesn't want to miss out on a little chocolatey treat in the morning.