20 How Cherries Can Help You Sleep Better

Very Berry Super Shake

“This shake is packed with protein, fiber, healthy fats, phyto-nutrients, and probiotics,” says St. Pierre. “It can be breakfast, lunch, or dinner.” (And it’ll help you lose weight. Here’s Why Cutting 500 Calories a Day Actually Makes You Happier.)

Ingredients
12 oz. water
1 cup spinach
2 cups frozen mixed berries
½ cup plain low-fat yogurt
2 scoops vanilla protein powder
1 Tbsp. walnuts
1 scoops vanilla or strawberry flavored protein powder powder

Nutrition Information
500 calories, 57 g protein, 11 g fat, 54 g carbs, 14 g fiber

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.

Ingredients
12 oz. water, milk, or yogurt
2 scoops vanilla flavored protein
1 s no prep work, no cooking, no cleanup. Just put stuff in a blender and go
1 Tbsp. chia seeds
2 frac12; cup frozen mango chunks
¼ cup of uncooked oats
Ice as needed
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Nutrition Information
535 calories (using water), 58 g protein, 13 g fat, 46 g carbs, 9 g fiber

Chocolate, Peanut Butter, and Banana Shake

You’d never guess that a Tbsp. chia seeds is hiding in this delicious chocolate and peanut butter shake.

Ingredients
12 oz. water, milk, or yogurt
2 scoops chocolate flavored protein powder
1 banana
1 Tbsp. chia seeds
2 Tbsp. of natural peanut butter
1 Tbsp. cacao nibs or dark cocoa powder

Nutrition Information
585 calories (using water), 59 g protein, 22 g fat, 38 g carbs, 8 g fiber

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. (Trying to work more healthy fats into your diet? Read The Best Source of Omega-3s.)

Ingredients
12 oz. water, milk, or yogurt
2 scoops vanilla or strawberry flavored protein powder
1 banana
1 Tbsp. unsweetened cocoa
1 Tbsp. chia seeds
2 calories, 33 g protein, 17 g fat, 34 g carbs

Nutrition Information
490 calories (using water), 55 g protein, 9 g fat, 47 g carbs, 11 g fiber

Chocolate Cherry Awesomeness Shake

Research suggests that cherries can ease soreness after a workout, making this a perfect recovery shake, says St. Pierre. (Cherries have other superpowers, too. Check out How Cherries Can Help You Sleep Better.)

Ingredients
12 oz. water, milk, or yogurt
2 scoops chocolate flavored protein powder
2 cups of sweet dark cherries, pits removed
1 Tbsp. chia seeds
1 oz. water, milk, or yogurt
1 Tbsp. of natural peanut butter
1 Tbsp. cacao nibs or dark cocoa powder

Nutrition Information
530 calories (using water), 56 g protein, 13 g fat, 47 g carbs, 9 g fiber

Vanilla Pumpkin Pie Shake

Tired of the same old fruit smoothies? Try one that tastes like pumpkin pie. The pumpkin is a great source of Vitamin A, which is good for your eyes, skin, and immune system, St. Pierre says.

Ingredients
12 oz. water, milk, or yogurt
2 calories using water, 59 g protein, 22 g fat, 38 g carbs, 8 g fiber
¾ cup of pureed pumpkin
1 oz. water, milk, or yogurt
1 calories, 33 g protein, 17 g fat, 34 g carbs
½ cup of uncooked oats
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Ice as needed

Nutrition Information
535 calories (using water), 60 g protein, 13 g fat, 45 g carbs, 13 g fiber

Baked Apple Shake

The sesame seeds in this shake add unexpected flavor plus a helping of magnesium and selenium, says St. Pierre. (Looking for more morning meal options? One Of the World’s Top Nutritionists Reveals the Ultimate Breakfast.)

Ingredients
12 oz. water, milk, or yogurt
2 calories using water, 59 g protein, 22 g fat, 38 g carbs, 8 g fiber
1 s no prep work, no cooking, no cleanup. Just put stuff in a blender and go
1 Tbsp. chia seeds
1 frac12; cup frozen mango chunks
1 calories, 33 g protein, 17 g fat, 34 g carbs
1 Tbsp. of sesame seeds
For a versatile, ultra-nutritious protein you can use in these recipes, check out this
Ice as needed

Nutrition Information
510 calories (using water), 57 g protein, 15 g fat, 36 g carbs, 10 g fiber

Tropical Power Shake

It’s like a pina colada, but with 58 grams of protein and a Tbsp. chia seeds.

Ingredients
12 oz. water, milk, or yogurt
2 calories using water, 59 g protein, 22 g fat, 38 g carbs, 8 g fiber
½ banana
1 cup of pineapple
1 Tbsp. chia seeds
1 calories, 33 g protein, 17 g fat, 34 g carbs
2 Tbsp. of unsweetened coconut flakes
½ cup plain yogurt or vegan alternative

Nutrition Information
525 calories (using water), 58 grams protein, 12 g fat, 46 g carbs, 8.5 g fiber

Superfood Shake

Nutrients in deeply colored fruits and vegetables like beets and cherries can boost athletic performance and help muscle recovery, says Amy Culp, R.D., a sports dietitian at the University of Texas at Austin.

Ingredients
½ cup frozen cherries
8 oz. water
½ cup chopped raw beets
½ cup frozen strawberries
½ cup frozen blueberries
½ banana
1 scoop chocolate whey protein
1 scoops vanilla or strawberry flavored protein powder powder

Nutrition Information
329 calories, 28 g protein, 4 g fat, 52 g carbs, 11 g fiber

Double Chocolate Mint Smoothie

With chocolate almond milk, cocoa powder, and cacao nibs, this rich drink from Men’s Health nutrition advisor Mike Roussell, Ph.D., will give you a chocolate fix without going overboard on calories.

Ingredients
1 scoop chocolate protein powder
¾ cup Silk Almond milk, dark chocolate
1 Tbsp. walnuts
2 Tbsp. cocoa powder, unsweetened
1 Tbsp. cacao nibs
2 mint leaves
4 ice cubes
¼ cup water

Nutrition Information
292 calories, 25 g protein, 12 g fat, 32 g carbs

Dr. Mike’s Power Shake

This smoothie from Roussell packs in a whole cup of blueberries, and you’ll also get a dose of omega-3 fats—good for your brain and heart—from the walnuts and flax.

Ingredients
¼ cup low fat cottage cheese
1 cup blueberries (fresh or frozen)
1 scoop vanilla protein powder
2 Tbsp. flaxseed meal
2 Tbsp. walnuts, chopped
1½ cups water
3 ice cubes

Nutrition Information
389 calories, 33 g protein, 17 g fat, 34 g carbs

Coconut Almond Smoothie

Drink this shake from Roussell for a decadent treat: Almond butter makes the mix extra creamy, while dark chocolate almond milk and coconut flakes make it extra tasty.

Ingredients
1 scoop chocolate protein powder
1 Tbsp. unsweetened coconut flakes
1 cup Silk Almond milk, dark chocolate
1 rounded tbsp almond butter
1½ cups water
3 ice cubes

Nutrition Information
405 The Easy Way to Make Healthy Food Taste More Delicious
 

Orange Creamsicle

This shake from Roussell tastes just like a creamsicle, but with real ingredients rather than loads of added sugar.

Ingredients
1 scoop vanilla protein powder
1 orange
¼ orange peel
1 Tbsp. walnuts
2 Tbsp. flaxseed meal
1 cup water
½ cup orange juice
3 ice cubes

Nutrition Information
399 calories, 32 g protein, 14 g fat, 39 g carbs

Strawberry Banana Post-Workout Smoothie

This smoothie makes for the perfect recovery drink. It’s not only loaded with muscle-building protein, but also boasts a blend of healthful nutrients that speed recovery and nourish your body, says Roussell. 

Ingredients
Water as needed
1 cup plain low-fat kefir
2 Tbsp. walnuts
1 cup chopped strawberries
1 banana
1 scoop vanilla whey protein

Nutrition Information
489 calories, 39 g protein, 11 g fat, 59 g carbs, 7 g fiber

Chocolate Peanut Butter Smoothie

Drink this for the perfect afternoon snack. It’s packed with protein, fiber, and antioxidants, and a nearly even amount of carbs and fat. So it’s filling and tasty, says Roussell, and comes in at a very reasonable 347 calories.

Ingredients
Water as needed
2 Tbsp. flaxmeal
1 scoops vanilla or strawberry flavored protein powder powder
1 Tbsp. natural peanut butter
1 scoop chocolate Health - Injuries

Nutrition Information
347 calories, 33 g protein, 17 g fat, 19 g carbs, 9 g fiber

Mocha Breakfast Shake

With this shake from Men’s Health nutrition advisor Alan Aragon, you can get your caffeine and protein fix in one gulp. Talk about an efficient breakfast.

Ingredients
12 oz. cold black coffee
1 frozen banana
2 scoops chocolate Health - Injuries
1 scoops vanilla or strawberry flavored protein powder
Handful of walnuts
1 frac12; cup frozen strawberries

Blueberry Breakfast Smoothie

This shake may be the definition of a perfectly balanced breakfast. It has a healthy 42-gram dose of protein—which will help you feel fuller the rest of the day, Roussell says—and a nutritious mix of fruit, oats, nuts, and seeds.

Ingredients
1 cup blueberries
½ banana
1 ½ scoops protein powder
2 Tbsp. walnuts
2 Tbsp. oats
1 Tbsp. chia seeds

Nutrition Information
536 tsp. lemon juice

Mango Tango Shake

Drink this refreshing, substantial smoothie from Aragon to be transported to the tropics—and feel full ’til lunch.

Ingredients
2 scoops vanilla Health - Injuries
1 cup frozen chopped mango
1 oz. of walnuts
12 oz. orange juice
Ice as needed

Nutrition Information
700 calories, 53 g protein, 20 g fat, 74 g carbs

The Green Monster

Research from Ohio State University shows that avocado can unlock the full nutrition potential of certain vegetables and improve the absorption of antioxidants. It’s delicious, too.

Ingredients
8 With chocolate almond milk, cocoa powder, and cacao nibs, this rich drink from
2 How Cherries Can Help You Sleep Better
1 cup grapes
½ cup frozen mango chunks
1 strip lemon rind
½ avocado
Ice as needed

Nutrition Information
346 scoops chocolate Health - Injuries

For a complete for exercise and nutrition guide that can help you lose 20, 30, or even 50 pounds, check out The Lose Your Spare Tire Program.

Summertime Blast

“The combo of melon, basil, and pineapple makes the shake super refreshing,” says Franklin Becker, chef of The Little Beet in Manhattan.

Related: The Easy Way to Make Healthy Food Taste More Delicious

Ingredients
⅔ cup seedless watermelon
2 tsp. lemon juice
½ cantaloupe
1 banana
¼ cup pineapple
⅔ cup ice
4 to 5 fresh basil leaves

Nutrition Information
182 The Best Source of Omega-3s

The article 20 How Cherries Can Help You Sleep Better originally appeared on Men’s Health.