When I want a meal that is satisfying, packed with nutrients, and quick to prepare, this chocolate seed shake is one of my favorites. It combines high-quality protein, heart-healthy fats, fiber, and powerful plant nutrients in a delicious, creamy drink.

Ingredients

- 1 packet OptiCleanse GHI Chocolate (other flavors.. Chai and Vanilla). My favorites are Chocolate and Chai.

- 4 tablespoons mixed seeds (equal parts pumpkin, flax, hemp, sunflower, chia, and black sesame seeds). You can experiment with this because my favorite flavors are hemp and my least favorite are sunflower and sesame, when it's in a shake. I prefer those sprinkled over food if you like the flavor. So I do all six but I put Hemp as my greatest quantity and everything else a little bit less. That's my preference I want you to experiment! And enjoy the journey! I recommend just starting out with one tablespoon of each and then journeying from there.

- 1 tablespoon extra virgin olive oil or 1 tbl Coconut powder (if you choose Nutricost coconut powder), make sure you add one tablespoon of olive oil in another meal like over fresh vegetables salad etc. Personally I love the taste of the Nutricost coconut powder. But if you don't prefer that then just exclude it.

- 1 teaspoon ground cinnamon

- 1 teaspoon vanilla extract

- 2 cups Water, plus 1 cup ice if desired

- Optional..1 cup home brewed Trader Joes organic Sumatra coffee (best with Chocolate or Vanilla OptiCleanse in my opinion).

Blend everything in Vitamix until smooth and enjoy immediately. If you have a regular blender it won't work as well so you will need to grind the seeds first in a coffee grinder. And then add it to the blender with the liquid. Don't be afraid to blend it for a long time if you don't have a vitamix. Because otherwise it won't be as homogeneous.

This will probably fill you up and you won't be able to finish the whole thing. So put the rest that you don't drink in the refrigerator and drink for lunch. I usually separate this into breakfast and lunch.

Estimated Nutrition

- Calories: ~535 kcal

- Protein: ~30 g

- Healthy fats: ~38 g

- Carbohydrates: ~23 g

- Fiber: ~10 g

- Net carbs: ~13 g

These values are approximate and may vary depending on the exact ingredients used.

Why These Ingredients Work Together

Each ingredient contributes unique health benefits:

- Pumpkin seeds provide magnesium, zinc, iron, and plant protein.

- Flax and chia seeds are rich in omega-3 fatty acids, fiber, and lignans that support heart and digestive health.

- Hemp seeds offer complete plant protein with all nine essential amino acids.

- Sunflower seeds contribute vitamin E and healthy unsaturated fats.

- Black sesame seeds supply calcium, antioxidants, and beneficial minerals.

- Extra virgin olive oil provides monounsaturated fats and polyphenols that support cardiovascular health.

- Cinnamon adds warmth while contributing antioxidant compounds and may help support healthy blood sugar and regulation and heart benefits as part of a balanced diet.

- Vanilla extract enhances the chocolate flavor naturally without adding significant calories.

A Balanced Meal in One Glass

This shake delivers an excellent balance of protein, healthy fats, and fiber, making it both nourishing and filling. The combination helps promote satiety while providing a wide range of vitamins, minerals, antioxidants, and essential fatty acids.

Whether enjoyed as breakfast, a post-workout meal, or a nutritious lunch on busy days, this smoothie offers a simple way to fuel your body with wholesome ingredients and lasting energy.

Simple to make, rich in flavor, and loaded with nutrition—this is one recipe that earns a regular place in my kitchen.

Lunch

Finish up the shake if there is left over and add two cups of salad or vegetables with a nice healthy 1 tbsp of dressing. See recipes online at drwik.com

If you're still hungry at lunch have 1/2 to 1 ideal protein food.

I use a base of Extra Virgin Olive Oil, lemon, Dijon mustard, apple cider vinegar and herbs. I love garlic and it tastes awesome! But you can do whatever herbs you want! For example there is five spice etc. Five spice is a favorite of mine.

Required: You must have 2 ideal protein foods per day.

Usually this is between lunch time and a snack after dinner but no earlier than 4 hours prior to bed. I don't want you to eat late because that will affect your sleep.

DINNER:

Your choice of 6 oz of any protein on the list that Dr Paul provides Plus one to two cups of vegetables with your favorite dressing if preferred. See above.

Important, get a food scale and weigh the meat raw so you get 6 oz. Once you get good at eyeballing it then you don't need to do it anymore.