Total Gym Meal Replacement Shake Recipes: Winter Edition


Let’s shake this winter season up with some top seasonal drinks that will satisfy you with savory holiday flavors, while keeping your caloric intake low.


Adding seasonal ingredients into your shake can increase the health factor and flavor with every sip that you take! There are so many interesting foods and spices that blend perfectly into healthy smoothie concoctions. Some of these wonderful seasonal foods include butternut squash, turmeric, pumpkin, and cranberries. These ingredients are packed with nutrient-dense properties as well as vitamins and minerals that your body craves!


Fuel your body first thing in the morning, or recharge post-workout with a power-packed protein shake. The right combination of protein, fresh produce and spices are key factors when it comes to weight loss. Planning out your meals will help keep your weight loss goals on track while getting essential nutrients your body needs for healing, recovering, and daily energy. Regardless of your daily schedule, you always want to feel and look your best. So make some time to plan out foods to fuel your body’s dietary needs.


Here are some simple seasonal recipes for some festive sipping this season!


Apple Crisp-ie

Who doesn’t like homemade apple crisps?! This shake will make you feel like you’re eating a whole pie, only without the guilt!



  • 1 cup unsweetened vanilla almond milk
  • 1 scoop FITBLAST protein
  • 1 apple, sliced and cored
  • 3 dried pitted dates
  • 2 tablespoons whole cut oats
  • 6 walnuts
  • ¼ teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • 1 frozen banana



Blend all ingredients until smooth. Drink and enjoy!


Creamy Butternut Cinnamon & Date Shake

Butternut squash has a delicious buttery taste that’s not just meant for soup! Its nutrients will replenish and revive your skin with a glow, and satisfy your taste buds.



  • 1 cup cut pieces of butternut squash
  • 1 scoop FITBLAST protein
  • 3 dried pitted dates
  • ¼ teaspoon cinnamon



Blend all ingredients until smooth. Drink and let your skin glow!


Spiced Turmeric

Heal your body through super-foods that act as a natural remedy. This warm spicy turmeric smoothie will help fight off the common cold and provide your body with anti-inflammatory properties to help you feel your best.


This one can be a bit tricky depending on the type of blender you own. I’ve listed alternative options to accommodate the recipe and make it easier to prepare. This recipe is just too good not to share!



  • 3 frozen bananas
  • 1 apple
  • 2 medium carrots
  • 1-inch piece fresh turmeric
  • 1 cup of water if blending all ingredients
  • 1 scoop FITBLAST protein
  • Optional: ground turmeric for garnish



Prepare the juice base of the smoothie by: 3 options

  1. Juicing the carrot and apple with a juicer (should yield 2 cups of fresh juice).


  1. Juicing requires a bit more work and a juicer! If you do not have a juicer, plan to buy carrot juice at your grocery store. Blend 1-cup carrot juice and 1 sliced apple until liquid.


  1. If you have a really good blender (Vitamix, Ninja, etc.) that can chop, refine, or purée, then blend 2 shaved carrots, 1 sliced apple & 1 cup of water.
  • Peel the skin off of the turmeric and press it through a garlic press, grate it using a cheese grater, OR if you really like turmeric, add the whole piece into the blender!
  • Add turmeric and banana to blender. Blend on high until thick and smooth.
  • Add a touch of powdered turmeric on top to garnish your drink!
  • Enjoy!


Pumpkin Pie Smoothie

Anything pumpkin goes well, even after October! This recipe provides you a healthy dose of beta-carotene, vitamin B, and keeps your digestive system healthy. Your body will feel nourished with every sip. If you love pumpkin, this smoothie is one you must try! It’s a mouth-watering surprise for your taste buds!



  • 1 cup unsweetened almond milk
  • ½ cup pureed pumpkin (or canned)
  • 1 banana, sliced
  • 1 scoop FITBLAST protein
  • 1 tablespoon cashew, almond, or peanut butter
  • ½ inch fresh ginger root (shaved)
  • Nutmeg & cinnamon to taste
  • 1 date
  • For a thicker smoothie, add 2-3 ice cubes
  • Top with pumpkin seeds and cinnamon.


Celebrate this season’s amazing foods and warm spices. This can be a creative and magical process that will make this season feel extra special… especially by keeping the weight off while still enjoying these magical recipes!


Best of luck blending up a variety of wonderful meals!


Maria (purchasable workout videos) (workout clips)

Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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