Smoothies are a great way to get a nutrient-packed meal or snack, stat. They can provide everything you need—protein, healthy fats, vegetables, and fruits—all in a to-go cup.

Even better: Shakes may be the fastest food of all. “There’s no prep work, no cooking, no cleanup. Just put stuff in a blender and go,” says Brian St. Pierre, M.S., R.D., C.S.C.S., sports dietitian and nutrition coach at Precision Nutrition.

St. Pierre drinks a smoothie every morning as one of his four daily meals. But you can have one to replace lunch or dinner, help you recover after a workout, hold you over between meals, or satisfy a sweet craving. Try these 5 delicious options, all created by top nutritionists.

 

1.Very Berry Super Shake

“This shake is packed with protein, fibre, healthy fats, phyto-nutrients, and probiotics,” says St. Pierre. “It can be breakfast, lunch, or dinner.”

BLEND THIS:
350ml water
1 cup spinach
2 cups frozen mixed berries
1/2 cup plain low-fat yogurt
2 scoops vanilla protein powder
1 tbsp walnuts
1 tbsp ground flaxseed

57 g protein, 54 g carbs, 14 g fibre, 11 g fat

 

2. Apple and Great Grains Shake

This shake tastes like apple pie in a glass, but you won’t find 58 grams of protein in a slice of Grandma’s famous dessert. Most blenders will be able to handle pulverizing an apple, St. Pierre says. Leave the skin on for extra phyto-nutrients.

BLEND THIS:
350ml water, milk, or yogurt
2 scoops vanilla flavored protein
1 apple, core removed, and sliced into wedges
1 cup of spinach
2 tbsp of almonds
¼ cup of uncooked oats
Ice as needed
Cinnamon to taste

58 g protein, 13 g fat, 46 g carbs, 9 g fibre (accounts for using water as the fluid instead of milk or yogurt)

 

3. Chocolate, Peanut Butter, and Banana Shake

You’d never guess that a cup of spinach is hiding in this delicious chocolate and peanut butter shake.

BLEND THIS:
350ml water, milk, or yogurt
2 scoops chocolate flavored protein powder
1 banana
1 cup of spinach
2 tbsp of natural peanut butter
1 tbsp cacao nibs or dark cocoa powder

59 g protein, 22 g fat, 38 g carbs, 8 g fibre (accounts for using water as the fluid instead of milk or yogurt

 

4. Strawberry Banana Shake

Adding ground flax to this classic protein shake provides you with extra fiber, heart-healthy omega-3 fats, and disease-fighting lignans, St. Pierre says.
BLEND THIS:
350ml water, milk, or yogurt
2 scoops vanilla or strawberry flavored protein powder
1 banana
1 cup of frozen strawberries
1 cup of spinach
2 tbsp of ground flax

55 g protein, 9 g fat, 47 g carbs, 11 g fibre (accounts for using water as the fluid instead of milk or yogurt

5. Chocolate Cherry Awesomeness Shake

Research suggests that cherries can ease soreness after a workout, making this a perfect recovery shake, says St. Pierre.

BLEND THIS:
350ml water, milk, or yogurt
2 scoops chocolate flavored protein powder
2 cups of sweet dark cherries, pits removed
1 cups of spinach
1 tbsp of walnuts
1 tbsp ground flax
1 tbsp cacao nibs or dark cocoa powder

56 g protein, 13 g fat, 47 g carbs, 9 g fibre (accounts for using water as the fluid instead of milk or yogurt