Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Female Info Boards => Womens Physique, Bodybuilding, Wellness and Training => Topic started by: ripitupbaby on June 26, 2008, 12:50:48 PM
-
Protein Powders, Shakes, Smoothies, Pancakes, whatever!
Post your recipes here! ;D
-
WOW... omg this totally doesn't count... this is desert!!
I'm going to peruse these recipes when I have more time...I'll post some more of my favorites. ;D
S’Mores Shake
2 scoops chocolate PROTEIN
A few marshmallows (or cream)
1/3 cup of graham crackers
3 tablespoons of light chocolate syrup
12 ounces of skim milk
1/3 cup of ice
-
I bet it was good! This one is a little "healthier"
The Turtle Shake
1/2 cup water
1 or 2 scoops chocolate protein
1 oz pecan halves, chopped
2 tbsp natural peanut butter
1 cup pasteurized egg whites
1/2 cup ice cubes
-
OK I conquered my fear of raw egg whites last night. They are actually pasteurized...
I did one scoop of chocolate protein powder, 1 cup All Whites, some ice, and a splash of water. It was really good, definitely better than just powder and water, and better because it's less powder anyway. It didn't do much more for my hunger though... I wanted another one about 10 minutes after the first one. >:(
-
My wife made me these for my birthday recently. 8)
Nutty protein biscuits
Dry ingredients:
1 1/4 cups almond meal
1 cup vanilla protein powder
1/2 teaspoon baking soda
1 teaspoon cinnamon
1 1/2 cups sugar substitute (eg Splenda)
1 egg
1 mashed banana
2 teaspoons vanilla
1/4 cup oil
1/2 cup nuts, chopped (walnuts)
Combine all dry ingredients mix well. Set aside.
Mix egg, banana, oil and vanilla in another bowl. Set aside.
Add wet mixture to dry mixture and mix well.
Add nuts, mix well.
Line tray with baking paper; drop spoonfuls of mixture onto tray and flatten.
Bake in at 180 degrees oven for 7 minutes or until lightly browned.
-
hamilton beach ten speed blender. really.
-
However much milk you prefer, add your protein powder to your usual dose. Sprinkle some instant coffee in there, and if you've got a vanilla or french vanilla protein flavor, it will come out pretty close to a "mocha joe" type flavor. Or a coffee shake.
-
However much milk you prefer, add your protein powder to your usual dose. Sprinkle some instant coffee in there, and if you've got a vanilla or french vanilla protein flavor, it will come out pretty close to a "mocha joe" type flavor. Or a coffee shake.
Or freeze your leftover coffee into ice cube trays and use them in the blender to make your shakes. :)
-
Or freeze your leftover coffee into ice cube trays and use them in the blender to make your shakes. :)
I've tried using a cup of espresso...I didn't like the texture of the shake once the coffee was mixed in. The way I first described gives a thicker consistency like that of a milkshake at a fast food place- my preference only.
-
I've tried using a cup of espresso...I didn't like the texture of the shake once the coffee was mixed in. The way I first described gives a thicker consistency like that of a milkshake at a fast food place- my preference only.
I'm down with the fast food milkshake thing. Sounds pretty damn good right about now. ;D
-
]
Does that mean my milkshake brings girls like Rip to the yard? :P :D ;D
-
My wife made me these for my birthday recently. 8)
Nutty protein biscuits
Dry ingredients:
1 1/4 cups almond meal
1 cup vanilla protein powder
1/2 teaspoon baking soda
1 teaspoon cinnamon
1 1/2 cups sugar substitute (eg Splenda)
1 egg
1 mashed banana
2 teaspoons vanilla
1/4 cup oil
1/2 cup nuts, chopped (walnuts)
Combine all dry ingredients mix well. Set aside.
Mix egg, banana, oil and vanilla in another bowl. Set aside.
Add wet mixture to dry mixture and mix well.
Add nuts, mix well.
Line tray with baking paper; drop spoonfuls of mixture onto tray and flatten.
Bake in at 180 degrees oven for 7 minutes or until lightly browned.
nice.
-
]
Does that mean my milkshake brings girls like Rip to the yard? :P :D ;D
:o ;D :-X
BTW, have I mentioned that BSN Syntha 6 is my new favorite protein powder? The Chocolate Mint is to DIE FOR.
Of course, it's got too much good stuff in it for me to use regularly during contest prep, but it is soooooo good. :P
-
I agree Syntha 6 is the best tasting shake out there.
Mocha is amazing
-
I agree Syntha 6 is the best tasting shake out there.
Mocha is amazing
I haven't tried the mocha yet, but I am drooling thinking about it. The Chocolate Mint is really awesome. It's ALMOST like one of those Yule Flip Peppermint Chip Blizzards that Dairy Queen serves during the holidays. MMMMMmmmmmm...........
UGH, they have a Chocolate Peanut Butter flavor!!
I even like the strawberry, and I HATE strawberry protein powder. :P
Perhaps a little heavy on the carbs for contest prep, although it's a pretty good nutritional combo for post-workout:
Syntha 6 Serving Size: 1 Rounded Scoop (44g)
Syntha 6 Servings Per Container: 30
Amount Per Serving:
Calories 200
Calories from fat 50
Total Fat 6g 9%
Saturated Fat 2g 10%
Cholesterol 60mg 20%
Carbohydrates 13g 4%
Dietary Fiber 5g 20%
Sugar 2g
Protein 23g 46%
Calcium 100mg 10%
Phosphorus 100mg 10%
Sodium 160% 7%
Potassium 190mg 5%
-
I haven't tried the mocha yet, but I am drooling thinking about it. The Chocolate Mint is really awesome. It's ALMOST like one of those Yule Flip Peppermint Chip Blizzards that Dairy Queen serves during the holidays. MMMMMmmmmmm...........
UGH, they have a Chocolate Peanut Butter flavor!!
I even like the strawberry, and I HATE strawberry protein powder. :P
Perhaps a little heavy on the carbs for contest prep, although it's a pretty good nutritional combo for post-workout:
Syntha 6 Serving Size: 1 Rounded Scoop (44g)
Syntha 6 Servings Per Container: 30
Amount Per Serving:
Calories 200
Calories from fat 50
Total Fat 6g 9%
Saturated Fat 2g 10%
Cholesterol 60mg 20%
Carbohydrates 13g 4%
Dietary Fiber 5g 20%
Sugar 2g
Protein 23g 46%
Calcium 100mg 10%
Phosphorus 100mg 10%
Sodium 160% 7%
Potassium 190mg 5%
Yes a tasty powder but def not for contest prep. Put that stuff away Rip :P
-
Yes a tasty powder but def not for contest prep. Put that stuff away Rip :P
I know I know I know!
Even when contest prepping, I still think a small amount of carbs PWO is not a bad thing. I've been doing 1/2 scoop of Syntha (or Beverly which is a little lower in carbs) and 1 scoop of Palumbo's protein, which is zero carb/zero fat. Pretty soon, I WILL drop the Syntha altogether, and then at four weeks out, I will say goodbye to protein powder. What a sad day that will be. :'(
-
I know I know I know!
Even when contest prepping, I still think a small amount of carbs PWO is not a bad thing. I've been doing 1/2 scoop of Syntha (or Beverly which is a little lower in carbs) and 1 scoop of Palumbo's protein, which is zero carb/zero fat. Pretty soon, I WILL drop the Syntha altogether, and then at four weeks out, I will say goodbye to protein powder. What a sad day that will be. :'(
Yeah i usually take about 25grams PWO while prepping myself. I think I may cycle my carbs a bit this time. You know how to get in shape so do what you do 8)
Lots of people say to cut the powders out too, but I got the most shredded of my life drinking them right up to Friday.
-
Another recipe I kind of liked...
Use vanilla powder, a little bit of lime juice and add a few graham crackers (smash them with your hands over the blender) and you've got yourself some Key Lime Pie. :)
-
Another recipe I kind of liked...
Use vanilla powder, a little bit of lime juice and add a few graham crackers (smash them with your hands over the blender) and you've got yourself some Key Lime Pie. :)
omg that sounds delicious. :o
-
I think I have a packet somewhere, that has about 30-40 recipes in it. From EAS when I first started buying their stuff and using protein powders.
-
w8m8 posted this link in another thread:
http://www.proteinshakerecipes.net/
-
Banana Pancakes
2 c. Bisquick Heart Smart baking mix
1 scoop vanilla protein powder
2 bananas, mashed
1/4 c. Eggbeaters
1 1/3 c. soy milk
2 Tbsp. granular Splenda (optional)
1 tsp. vanilla extract
1 tsp. banana extract
1 tsp. almond extract
water ( for consistency needs only )
Mix together all ingredients in a large mixing bowl, either with a spoon or with a whisk. Batter will be thick, so add water until the batter is to the consistency that you like. Thicker batter makes smaller thicker pancakes, while thinner batter cooks quicker and spreads out to make thin pancakes. Be sure to grease the pan with either fat free Pam Spray or with a Healthy Balance type of margarine spread. Pour batter by 1/4-cupfuls onto a hot griddle or frying pan.
Makes approximately 18 pancakes. 67 calories each.
-
Banana Pancakes
2 c. Bisquick Heart Smart baking mix
1 scoop vanilla protein powder
2 bananas, mashed
1/4 c. Eggbeaters
1 1/3 c. soy milk
2 Tbsp. granular Splenda (optional)
1 tsp. vanilla extract
1 tsp. banana extract
1 tsp. almond extract
water ( for consistency needs only )
Mix together all ingredients in a large mixing bowl, either with a spoon or with a whisk. Batter will be thick, so add water until the batter is to the consistency that you like. Thicker batter makes smaller thicker pancakes, while thinner batter cooks quicker and spreads out to make thin pancakes. Be sure to grease the pan with either fat free Pam Spray or with a Healthy Balance type of margarine spread. Pour batter by 1/4-cupfuls onto a hot griddle or frying pan.
Makes approximately 18 pancakes. 67 calories each.
I did these on the weekend. Turned out awesome!!! Very tasty.
-
Makes approximately 18 pancakes. 67 calories each.
What about for everyone else? ??? ??? ???
-
What about for everyone else? ??? ??? ???
;D
Those sound awesome w8m8!
-
How many pepople drink a shake and eat oatmeal ? almost everyone.. right..
Try this......
Take your oats...add the protein powder to the oats and add just a little hot water.. Let it sit on the stove a while and it turns into something tasty..almost like chocholate cake. Its allot more filling than drinking a shake and eating your oatmeal.
-
How many pepople drink a shake and eat oatmeal ? almost everyone.. right..
Try this......
Take your oats...add the protein powder to the oats and add just a little hot water.. Let it sit on the stove a while and it turns into something tasty..almost like chocholate cake. Its allot more filling than drinking a shake and eating your oatmeal.
I'm gonna have to try this before I eliminate protein powder from my diet. Usually, I don't like oats blended into the shake, but this whole "chocolate cake" thing sounds pretty good. ;D
-
I'm gonna have to try this before I eliminate protein powder from my diet. Usually, I don't like oats blended into the shake, but this whole "chocolate cake" thing sounds pretty good. ;D
Trust me on this one.... I get pretty creative in my diet to keep me from cheating. Taking your oats, putting your powder on top and adding just a little bit of water and let it cook on the stove a while makes a nice dry "cake". you will love it.. Add lots of splenda on top as frosting....
-
What about for everyone else? ??? ??? ???
I can double or triple the recipe :D
;D
Those sound awesome w8m8!
they're good rip , real good ;D
Orange Creamsicle
1 to 2 scoops of vanilla protein powder
6 to 8 ounces of water
4 to 6 ice cubes
1 to 2 peeled oranges
Mix in a blender on medium for 1 minute. Pour into a tall glass.
-
I made something different for breakfast this morning. I was starving and not in the mood for hot breakfast, so I did this:
2 large biscuits of shredded wheat (30 g carbs, 0 g sugar)...Put those in a small bowl.
Then, I mixed together - 1 scoop Species Zero Carb vanilla protein powder, 1/4 cup egg whites, 1/2 cup water, 2 equals.
Poured this over the shredded wheat, let it soak up a little bit, mashed up the shredded wheat with a spoon, and had something that was very similar to a bowl of sweet vanilla cereal.
I know I have been dieting for a long time, but it was pretty damn good! ;D
-
I made something different for breakfast this morning. I was starving and not in the mood for hot breakfast, so I did this:
2 large biscuits of shredded wheat (30 g carbs, 0 g sugar)...Put those in a small bowl.
Then, I mixed together - 1 scoop Species Zero Carb vanilla protein powder, 1/4 cup egg whites, 1/2 cup water, 2 equals.
Poured this over the shredded wheat, let it soak up a little bit, mashed up the shredded wheat with a spoon, and had something that was very similar to a bowl of sweet vanilla cereal.
I know I have been dieting for a long time, but it was pretty damn good! ;D
I think your at the delusional stage of contest prep now :)
-
I think your at the delusional stage of contest prep now :)
haha Carla told me to do that about 3 months ago, and I was like "yuck" :P She said "you haven't been dieting long enough yet!" SO true!!
-
Hey try this, not sure if your eating egg whites or not.
But fix your egg whites, and just put a lil' sea salt, then sprinkle some cinnamon and 2 packets of splenda on there.
its fuckin delish!
-
Hey try this, not sure if your eating egg whites or not.
But fix your egg whites, and just put a lil' sea salt, then sprinkle some cinnamon and 2 packets of splenda on there.
its fuckin delish!
I will try this for sure!
I'm officially OFF the protein powder for quite a while now. :(
But keep the recipes coming...I'll live vicariously through you and have plenty of things to try out when I am off my diet again!
-
I will try this for sure!
I'm officially OFF the protein powder for quite a while now. :(
But keep the recipes coming...I'll live vicariously through you and have plenty of things to try out when I am off my diet again!
Oh yea, i know i put this in the protein power recipe thread.
but this is without protein powder.
This what I do.
Scramble 10 egg whites, then put cinnamon and splenda on it.
It takes like 3 minutes to make and taste like a dessert. This is especially useful for someone on a keto diet :)
-
Oh yea, i know i put this in the protein power recipe thread.
but this is without protein powder.
This what I do.
Scramble 10 egg whites, then put cinnamon and splenda on it.
It takes like 3 minutes to make and taste like a dessert. This is especially useful for someone on a keto diet :)
hahhaa OK...I'm more of a salt and pepper kind of girl when it comes to eggs, but I will give it a try.
Here's Jenny's favorite....
1 cup or so of egg whites
ICE
Blend it up with one Crystal Lite Orange on-the-go packets, and have a creamsicle. I am not sure I am ready for this one yet. :-[
I MAY try it with a little bit of Palumbo's Vanilla powder.
-
hahhaa OK...I'm more of a salt and pepper kind of girl when it comes to eggs, but I will give it a try.
Here's Jenny's favorite....
1 cup or so of egg whites
ICE
Blend it up with one Crystal Lite Orange on-the-go packets, and have a creamsicle. I am not sure I am ready for this one yet. :-[
I MAY try it with a little bit of Palumbo's Vanilla powder.
dieting is like sex lori, YOU GOTTA EXPERIMENT!!!
-
Just a little update on some of these recipes. I DID try the egg whites/vanilla protein powder/orange crystal lite shake...it tasted like an Orange Julius and it was really good. :)
No protein powder, but I did also try the cinamon/splenda mix on egg whites, and I gotta admit, I like it. The egg whites don't taste like much, so it's almost like a little desert...almost.
-
love this thread...what it lacks in quantity it makes up for quality.
I today made Popsicles (thats what you yanks call 'em ;D ) from my lemonade flavored BCAA/Glutamine powder.. nice in between meal/post workout.
-
love this thread...what it lacks in quantity it makes up for quality.
I today made Popsicles (thats what you yanks call 'em ;D ) from my lemonade flavored BCAA/Glutamine powder.. nice in between meal/post workout.
Did someone say POPSICLES?!?! :o
that's a really good idea!
-
Just a little update on some of these recipes. I DID try the egg whites/vanilla protein powder/orange crystal lite shake...it tasted like an Orange Julius and it was really good. :)
No protein powder, but I did also try the cinamon/splenda mix on egg whites, and I gotta admit, I like it. The egg whites don't taste like much, so it's almost like a little desert...almost.
glad u liked it!! :)
-
Forgot to add this one. I made this last week and it was REALLY good!!
Caramel Macchiato Shake
1 or 1-1/2 cup egg whites
1/2 cup water
ice
1 scoop vanilla protein (I used Species, zero carb, zero fat, 100 cals)
1 scoop chocolate protein (I used IDS, very low carb/fat, about 100 cals)
2 Caramel flavored Splenda Sticks (I LOVE THESE!)
1 spoonful instant espresso
Very good, about 300-400 cals depending on how much egg white you use. 8)
-
Vanilla whey protein, cinnamon, and some coffee!
BOOM! a quick and ez shake!
-
This morning's breakfast was a protein shake made with 2 cups of egg whites and 1-1/2 scoops of Syntha Chocolate Mint. DELISH!!
I hadn't had Syntha protein powder in months...forgot how tasty it is!!
-
Can u guys state when the egg whites are kept raw or cooked?
Thanks. :)
-
Chocolate Peanut Butter Supreme:
(Lean Mass Gain)
12 oz. water
4 ice cubes
1 tablespoon heavy whipping cream
1 tablespoon natural peanut butter
2 scoops chocolate protein powder
Mocha Shake:
(Lean Mass Gain)
6 oz. water
4 ice cubes
2 tablespoons heavy whipping cream
6 oz.. coffee*
2 scoops chocolate protein powder
*You may use 12 oz. coffee and no water for an extra pre-workout or morning kick!
Frozen Chocolate Banana:
(Lean Mass Gain)
12 oz. Water
4 to 5 ice cubes
1 banana
1 tablespoon heavy cream
2 scoops chocolate protein powder
German Chocolate Cake:
(Lean Mass Gain)
12 oz. water
4 ice cubes
1 tablespoon heavy cream
1 tablespoon cream of coconut
2 scoops chocolate protein powder
Tangerine Cream:
(Maximum Fat Loss or Lean Mass Gain)
12 oz. Tangerine Diet Rite
4 Ice Cubes
1 to 2 tablespoons heavy cream
1 to 3 scoops vanilla protein powder
Root Beer Float:
(Maximum Fat Loss or Lean Mass Gain)
1 can Diet A&W Root Beer
1 to 2 tablespoons Heavy Cream
4 ice cubes
1 to 3 scoops vanilla protein powder
Pineapple Blast:
(Lean Mass Gain Fat Burning and off Season)
4 ice cubes
12 oz. water
2 scoops vanilla protein powder
1/2 cup pineapple chunks
Pina Colada Passion:
(Lean Mass Gain Fat Burning and Off Season)
12 oz. water
4 ice cubes
3 scoops vanilla protein powder
1/3 cup Pineapple chunks
2 tsp. Coconut extract
Ultra Oatmeal: (mix ingredients after cooking)
(Lean Mass Gain Fat Burning and Off Season)
1 serving cooked plain oatmeal (1/2 cup precooked)
1 to 1½ scoops vanilla protein powder
Power Fudge: Vanilla or Chocolate
(Lean Mass Gain Fat Burning)
1 scoop chocolate or vanilla protein powder
3 to 4 tablespoons heavy whipping cream
*mix together in a bowl until ingredients reach consistency of cake icing. May be refrigerated or frozen.
Peanut Butter Muscle Balls:
(Lean Mass Gain Off Season)
Follow directions for power fudge. Form peanut butter into small balls slightly larger than a marble. Coat with Power Fudge by rolling together to create a chocolate covered peanut butter ball. Refrigerate for 2 hours. May be frozen to speed up process.
Chocolate Banana Shake:
1 to 2 scoops of chocolate protein powder
6 to 8 ounces of water
4 to 6 ice cubes
8 strawberries
Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Chocolate Banana Shake:
1 to 2 scoops of chocolate protein powder
6 to 8 ounces of water
4 to 6 ice cubes
1 banana
Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Chocolate Strawberry Blast:
1 to 2 scoops of chocolate protein powder
6 to 8 ounces of water
4 to 6 ice cubes
8 strawberries
Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Vanilla Banana Creamy:
1 to 2 scoops of vanilla protein powder
6 to 8 ounces of water or whole (or 2%) milk
6 ice cubes
1 banana
Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Rasberry Chocolate Thick:
1 to 2 scoops of chocolate protein powder
6 to 8 ounces of whole (or 2%) milk
6 ice cubes
8 rasberries
Mix in a blender on medium for 1 minute. Pour into a tall glass. Drink or eat with a spoon!
Banana Cheerio Quickfast:
(Great for a super fast morning meal)
1 to 2 scoops of chocolate protein powder
6 to 8 ounces of water
4 to 6 ice cubes
1 banana
3/4 cup cup or original cheerios
Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Orange Creamsicle:
1 to 2 scoops of vanilla protein powder
6 to 8 ounces of water
4 to 6 ice cubes
1 to 2 peeled oranges
Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Blueberry Blaster:
1 to 2 scoops of vanilla protein powder
6 to 8 ounces of water
4 to 6 ice cubes
20-30 blueberries
Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Mocha Surprise:
Save some leftover coffee and add about 1/2 cup to your next chocolate shake. Adds 0 calories but lots of taste.
Orange Tangy:
Add a dash of sugar free Tang to a vanilla protein shake. Adds less than 10 calories and brings back childhood memories of enjoying the real thing.
Grasshopper:
A few drops of mint extract will turn your chocolate shake into a chocolate mint treat.
Eggnog:
Add a dash of cinnamon, a dash of nutmeg and a sprinkle of butter buds to a vanilla shake to create a yummy eggnog flavor.
Protein & Oatmeal Pancakes:
Ingredients:
1/3 cup oatmeal
2 or 3 egg whites scrambled (or 1/2 cupe eggbeaters)
1 scoop vanilla protein
1/2 tsp baking soda
dash of pumpkin pie spice
1/8 tsp sweet-n-low brown
Mix all ingredients in a small bowl and allow mixture to thicken for 2 to 3 minutes. Pour onto preheated frying pan or griddle. Cook over medium heat until golden brown, about 2 minutes per side. Gamish with fresh strawberries or sugar free syrup. Makes 1 serving.
***Variation- Add 1/2 pack sugar free apple cider mix. Lots of flavor and only 8 more calories.
Peanut Butter Balls:
Ingredients:
1/2 cup all natural creamy peanut butter
1/4 cup honey
1 1/2 scoop vanilla protein
Mix all ingredients in a small bowl. Roll by hand into 1" balls and chill until firm (about an hour). They make great high protein snacks and are an excellent source of healthy fats. Makes 4 servings.
Protein Pudding Shots:
Try mixing your scoop of protein with 2 tbs fat free, sugar free pudding mix and 1 oz ice water. Allow mixture to thicken and eat it with a spoon. Adds 50 calories and 6 grams of carbohydrates.
-
Blastoff
1 single tall espresso shot
12 oz milk
2 scoops vanilla protein powder
scoop ice
Juicy Lucy
10 oz apple juice (can use orange/blend)
1 scoop ice
1/2 large banana
4 frozen strawberries
2 scoops vanilla protein powder
Peanut Butter Cup
2 scoops chocolate protein powder (or vanilla protein powder + 1 tbsp cocoa powder)
1 tbsp natural peanut butter (smooth or chunky)
8 oz. water (or low-fat milk)
3-5 ice cubes
add all ingredients to blender, whip, and serve.
Berries & Cream Shake
1 scoop of vanilla protein powder
1 scoop of ice
1 small can of pineapple juice (cook with boiling water)
1 handful of mixed berries
Banana Bread Shake
2 scoops protein powder
1 Banana
1/2 cup Quaker Oatmeal (cook with boiling water)
3/4 cup Kellogg’s Bran Flakes
1 bottle of water
Sugar, Brown Sugar or Artificial Sweetener to taste
Banana Protein Shake
30g protein powder (plain or vanilla)
1 medium to large banana
8 oz. light Soy Milk
1 TBSP Linseed, Soy and Almond mixture
1 tsp Golden Syrup
Few drops vanilla essence/extract
3-4 cubes ice
1 TBSP low fat natural yoghurt (optional depending on diet)
Throw into blender for several minutes. Great as a meal replacement or after workout snack!
Orange Vanilla Shake
mix 2 scoops of vanilla protein powder
8 oz. Orange Juice
4-5 ice cubes
1 tsp. vanilla Extract
½ banana
2-3 frozen strawberries
2 packets of sweetener
Berry Good Shake
mix 2 scoops of Raspberry Yogurt and protein powder
4 strawberries
15 blueberries
16 ounces of nonfat milk
1.2 cup of ice cubes.
Protein-Carb Almond Blast
mix 2 scoops of vanilla protein powder or other protein with
10-12 oz of skim milk
1.2 cup of dry oatmeal
1.2 cup of raisins
12 shredded almonds
1 tbsp of peanut butter.
Strawberry Nut Shake
mix 2 scoops of vanilla protein powder or other protein with
1 cup of fat-free strawberry yogurt
6 shredded macadamia nuts.
Plum Ice Shake
mix 2 scoops of vanilla protein powder or other protein with
1 ripe plum (pitted) juice of 1 lemon
16 ounces of ice water
1.2 cup of ice cubes.
Peppermint Oatmeal Shake
mix 2 scoops of chocolate protein powder or other protein with
1 cup sugar free vanilla ice cream
1 cup oatmeal
2 cups non-fat milk
1.2 cup water
a splash of peppermint extract!
Chocolate Coffee Shake
mix 2 scoops of chocolate protein powder or other protein with:
1 cup of skim milk
5 ice cubes
1 cup of water
1 spoonful of instant coffee!
Plum-Lemon Cooler
2 scoops vanilla flavor protein powder
1 ripe plum, pitted
juice of 1 lemon
1 tablespoon multi-vitamin powder
16 ounces ice water
1/2 cup ice cubes
Wild Berry Boost
2 scoops vanilla flavor protein powder
8 raspberries
4 strawberries
15 blueberries
16 ounces nonfat milk
1/2 cup ice cubes
Peanut Butter Chocolate Truffle
2 scoops chocolate flavor protein powder
1 teaspoon creamy peanut butter
16 ounces nonfat milk
1/2 cup ice cubes
Creatine Catalyst
2 scoops vanilla flavor protein powder
5 Granny Smith apples
5 grams (one teaspoon) creatine powder
1/2 cup ice cubes
Peanut Brittle Protein Shake
2 scoops vanilla protein powder
1 tbsp sugar-free instant butterscotch pudding mix, dry
1 tbsp natural peanut butter, chunky
8 oz. cold water or lowfat milk.
3-6 ice cubes
Add all ingredients to blender, blend, and serve.
The Hulk
2 scoops vanilla protein powder
1/2 tbsp sugar-free pistachio pudding mix
1 mint leaf or a few drops peppermint extract (optional)
1 few drops green food coloring (optional)
8 oz. cold water or low-fat milk
3-5 ice cubes
Add all ingredients to blender, blend, and pour into cup.
Oatmeal Meal Replacement Shake
1 cup dry measure oatmeal, cooked in water and cooled
2 scoops vanilla protein powder
3 dashes cinnamon
1/8 c sugar free maple syrup or equivalent amount brown sugar replacement
1 tbsp chopped almonds (or flaxseed oil or natural peanut butter)
12 oz. water or low-fat milk
Add all ingredients to blender, blend, and pour into cup.
Cinnamon Roll Protein Shake
2 scoops vanilla protein powder
1 tbsp sugar-free instant vanilla pudding
1/4 tsp cinnamon
1/2 tsp imitation vanilla (or 1/4 tsp extract)
1 packet artificial sweetener
a few dashes butter flavor sprinkles or butter-flavor extract
8 oz. water (or low-fat milk)
3 ice cubes
Add all ingredients to blender, whip, and serve.
Nada Colada Protein Shake
2 scoops vanilla protein powder
1/2 c pineapple-orange juice
1/4 tsp rum extract
1/4 tsp coconut extract (or 2 tbsp shredded coconut)
1 packet artificial sweetener
4 oz. water (or low-fat milk)
3-6 ice cubes
Add all ingredients to blender, whip, and serve.
Thick Banana Protein Shake
1 cup skim milk
2 tsp. safflower oil
Several pieces of ice
1 banana
1 package of Carnation Instant Breakfast (there’s also a lo-carb mix) (any flavor–strawberry, chocolate, cappacino, French vanilla, chocolate malt) Mix together in blender until ice is completely crushed and mixed well.
Banana Delight
8 oz. pure water
1/2 banana (frozen)
2 oz. protein powder
2 tsp. flax seed oil
Strawberry Cheesecake
10 oz pure water
8 frozen strawberries
4 tbs. low fat sour cream
10-15 drops liquid artificial sweetener (optional)
1.5 oz. protein powder
Blueberry Dream
10 oz. Pure water
1/2 cup fresh or frozen blueberries
1.5 oz. protein powder
2 tsp. flax seed oil
15 drops liquid artificial sweetener (optional)
Fat Burning Peaches and Cream
8 oz. pure water
1 ripe peach
2 tbs. low fat sour cream
8 drops liquid artificial sweetener (optional)
1.5 oz protein powder
Quick Start
3 oranges (fresh juiced only, NOT canned or bottled
6 drops liquid artificial sweetener (optional)
1 oz. protein powder
Tropical Treat
8 oz. pure water
1/2 banana (frozen)
2 tbs. low fat sour cream
1 tsp. coconut extract
10-15 drops liquid artificial sweetener (optional)
1.5 oz. protein powder (vanilla flavor)
Tropical Pleasure
8 oz. pure water
1/2 tsp. pineapple extract
1/2 tsp. coconut extract
1 tbs heavy cream
1/2 frozen banana
1 heaping scoop (1 oz) of protein powder
artificial sweetener to taste (optional)
2-3 ice cubes (optional)
Chocolate Almond Delight
10-12 oz. pure water
15 raw almonds
1/2 tsp. coconut extract
1.5 oz protein powder (chocolate flavor)
artificial sweetener to taste (optional)
3-5 ice cubes (optional)
first, blend the almonds until creamy smooth in 1/2 the water, then add the rest of the ingredients
Chocolate Lovers
12 oz pure water
1 tsp. pure cocoa powder
2 tbs. low fat sour cream
10-15 drops liquid artificial sweetener
2 oz. protein powder (chocolate flavor)
2 tsp. flax seed oil
High Energy Shake!
10 oz pure water
10 strawberries (Fresh or Frozen)
1 tbs. flax seed oil
1/2 tsp vanilla extract
1 heaping scoop (1 oz) of protein powder
artificial sweetener to taste (optional)
2-3 ice cubes (optional)
Super Slimmer
8 oz. pure water
1 tbs. flax seed oil
1/2 ripe peach (peeled)
6 frozen strawberries
1 heaping scoop (1 oz) of of protein powder
artificial sweetener to taste (optional)
Heavy Gainer
10-14 oz. pure water
1/2 cup raw almonds - blend with water only until creamy smooth then add…
1/2 large frozen banana
2 level scoops (2 oz) of protein powder
artificial sweetener to taste (optional)
Weight Gainer
14 oz. pure water
2 bananas or 2 scoops YAM Power
3 tbs. peanut butter
6 drops liquid artificial sweetener (optional)
2 oz. protein powder
Mineral Power
10 oz. pure water
1 oz. liquid ionic plant source minerals
1 packet knox gelatin
1 tbs. flax seed oil
1 heaping scoop (1 oz) of protein powder
artificial sweetener or to taste (optional)
Rock N’ Roll Protein Shake
1 cup of pure water
1 big scoop of vanilla whey protein powder
3/4 cup of natural yoghurt
1 banana
1 tsp of flax-seed oil
2 tsp of honey
1 tsp spirulena
Banana Almond Creme
1 Banana
12 Cup Milk
10 Almonds
1 Serving Protein
5 Ice Cubes
Fruit Smoothie
2 scoops protein powder strawberry
4 large strawberries
blueberries ( a small handful)
water (just a few drops)
1/2 C ice
Splenda to taste
Start off by crushing the ice in the blender and then gradually add the fruit and enough water to get it smooth. Finish off with the two scoops of whey and enough Splenda to make it sweet.
Pineapple Power
1 cup of pineapple juice
3 strawberries
1 banana
1 teaspoon of yogurt
1 scoop of your choice of protein
Orange and Cream Delight
1 Bottle of Orange Gatorade
1 packet vanilla meal replacer
Strawberry Savior
4 scoops vanilla protein powder
8 fluid ounces water
1 colombo strawberry yogurt
3 frozen strawberries
1 teaspoon creatine
1 teaspoon flax seed oil
Vanilla Coffee Delight
10-12 oz. low-fat milk
2 scoops vanilla protein powder
1/2 cup low-fat coffee flavored ice cream
Heavy Gainer
3 scoops protein powder (vanilla/chocolate)
4 egg whites
1 tbls. Peanut Butter
8 oz. cold water
2 cups ice
Egg-cellent Shake
3 eggs
1/2 cup milk or 3-4 scoops vanilla ice cream
The Best Protein Shake Ever
2 scoops chocolate protein powder
10 Ice Cubes
12 oz. fat free milk
2 tblsp fat free vanilla yogart
1 tblsp reduced fat peanut butter
2 tblsp hazelnut coffee
1/8 cup caramel ice cream topping
Peanut Butter And Banana Shake
2 scoops vanilla protein powder
100g almond flakes
1 table spoon peanut butter
500ml skim milk
half banana
1 table spoon honey
The Best Overall Tasting Homemade Protein Shake
16 oz. skim milk
2 cups no-fat cottage cheese
3 scoops whey protein powder (vanilla)
1/2 cup non-fat, reduced-sugar vanilla yogurt scoop of your favorite fruit (I like frozen strawberries & banana)
Splenda or Sweet-n-Low to taste (about 2 packets)
Handful of Ice
Blend together and chill. Makes 3 two-cup servings.
Snickers® Protein Shake
3 Snickers® Bars
4 eggs
3 cups milk
2 tablespoons evaporated milk
Chop the candy into cubes. Add the milk, eggs, then mix; add the evaporated milk and mix.
Butterfinger® Protein Shake
3 Butterfinger® Bars
4 eggs
3 cups milk
2 tablespoons evaporated milk
Chop the candy into cubes. Add the milk, eggs, then mix; add the evaporated milk and mix.
MUSCLE SHAKE
1 c. lowfat milk
1/2 c. plain lowfat yogurt
1 banana, sliced
2 tbsp. protein powder
6 strawberries, sliced
1 tsp. wheat germ
1 tbsp. honey or maple syrup
1/4 c. natural berry juice
Pinch of nutmeg or carob powder
Ginger Bread Man
1 packet of vanilla protein powder
1 graham cracker
1/2 tsp cinnamon
1 capful vanilla extract
12oz. of water
4 Ice Cubes
Blend 45 seconds
Creamy Coffee Ice Cream
1 packet of vanilla protein powder
13 oz ice cubes
3 oz water
2 tsp ground coffee
Blend the ice cubes until you get a snow. Add the protein, the ground coffee, the water and blend for 5-10 minutes to a smooth consistency. Freeze 30 - 60 minutes for thicker ice cream.
Apple Pie Delight
1 packet of vanilla protein powder
1 peeled and cored apple, cut into pieces
1 1/2 cups of milk
1/2 tsp cinnamon
1/2 tsp nutmeg
5 Ice Cubes
Microwave the apple pieces for 2 minutes on high. Add all ingredients to blender, puree for 30 seconds.
-
4For Those With a Sweet Tooth:
1 scoop of chocolate protein powder
1 tsp of peanut butter or almond butter
1 tsp honey
1 tsp of coacoa powder
1 banana
1 cup of non-fat soy milk
4 ice cubes
Church Street Blast:
1 scoop of strawberry protein powder
1 banana (frozen)
1 cup of berries of your choice
1 tsp honey
1 cup of your favorite juice
Strawberry Nutty Shake:
2 Scoops of Vanilla whey protein
1 cup of fat-free strawberry yogurt
6 shredded macadamia nuts
Apricot Health Protein Shake:
1 fresh apricot, diced
1/4 cup crushed pineapple
1/2 banana
6 strawberries
1 tbsp. skim milk powder
1 1/2 cup water
1 heaping tbsp. high- quality protein powder (optional)
1 tsp. flax seed oil (optional)
-
Just a few more....ok, more like 200 more over the next couple posts (sorry if there are any duplicates).
PUMPKIN PROTEIN SHAKE
This is a wonderfully decadent way to get in your protein! Spicy, creamy and icy-thick.…milkshakes never had it so good!
1/4 cup pumpkin puree
1 cup skim milk or soymilk
1 scoop vanilla protein powder (such as Matrix Simply Vanilla)
1/2 teaspoon pumpkin pie spice (or 1/4 t. cinnamon, 1/8 t. cloves, 1/8 t. ginger)
2 tablespoons Splenda Granular
1/4 cup Cool Whip or NSA Vanilla yogurt
1 cup ice cubes
Place pumpkin, milk, protein powder, spices, Splenda, cool whip or yogurt, and ice cubes in blender container; process until slushy. Makes one meal replacement serving.
Per Serving: 230 Cal; 28 g Protein; 5 g Tot Fat; 13 g Carb; 1 g Fiber; 2 g Sugar; 115 mg Sodium
Mocha Liqueur Shake
3/4 cup light rum
1/4 cup coffee flavored liqueur
1 scoop Matrix Simply Vanilla protein powder
1 pint vanilla ice cream
4 cubes ice
Maui Martini
1 scoop vanilla whey protein powder (20 grams protein)
1 (1.5 fluid ounce) jigger best-quality vodka
2 (1.5 fluid ounce) jiggers coconut flavored rum
1 (1.5 fluid ounce) jigger banana liqueur
ice cubes
1 fresh pineapple spear or ring for garnish
BANANA PROTEIN NOG
1 scoop Matrix Simply Vanilla protein powder
1 cup skim milk
A one inch chunk of banana
1/8 teaspoon nutmeg
1/2 teaspoon vanilla
Place all ingredients in blender and process until smooth.
Banana/Peanut Butter Shake (12 grams protein)
8 ounces fat-free milk
1 tablespoon creamy peanut butter
1/4 - 1/2 banana
Blend until smooth in blender.
Orange Dreamsicle (28 grams protein)
1 scoop vanilla whey protein powder (20 grams protein)
1 scoop (individual serving) sugar-free Sunrise Orange Crystal Lightâ powder
8 ounces skim milk
Alternatives: substitute 4 ounces orange juice for 4 ounces milk; substitute 4 ounces yogurt for 4 ounces milk; add 1/2 tsp. orange zest to shake.
Sunrise Smoothy
1 scoop vanilla protein powder
1 cup orange juice (or orange tang)
½ banana (peeled)
1 carton Low Carb Vanilla Yogurt
1 tablespoon Splenda
4-5 frozen strawberries
Mix in blender until smooth
Cherry Vanilla
1 scoop vanilla protein powder
4-5 maraschino cherries
2 scoops low carb vanilla ice cream
1 cup cherry sugar free kool-aid
Mix in blender until smooth
Peach
1 scoop vanilla protein powder
1 cup Crystal Lite peach tea
4-6 frozen peach slices
4 ice cubes
Mix in blender until smooth
Strawberry-Lemonade
1 scoop vanilla protein powder
1 cup sugar free lemonade kool-aid
4-5 frozen strawberries
4-5 ice cubes
Mix in blender until smooth
Cherry Vanilla Coke Float
1 scoop vanilla protein powder
2 scoops low carb SF ice cream
1 cup diet coke
4-5 cherries
Mix in blender until smooth
Apple Pie Frosty
1 1/2 scoops HDT 5+1 vanilla protein powder
1 apple, peeled, cored, and sliced
(or 1/2 C no-sugar-added applesauce)
2 packets Splenda
1/2 t cinnamon
1/4 t nutmeg
3/4 C water
8-10 ice cubes Blend thoroughly and drink up
Butterscotch Pecan Liquid Pie
2 scoops ProScore 100 vanilla
8 oz cold water
2 T sugar free butterscotch pudding mix
4-5 ice cubes
1/4 C pecans
Blend protein powder, water and pudding mix.
(The pudding mix thickens the liquid considerably).
Add ice cubes and blend till ice slivers.
Add pecans and blend again for a few seconds.
Pour into nice huge parfait glass and enjoy.
(about 300 calories).
Cherry Vanilla Protein Shake
1 scoop vanilla powder
1/2 cup SF cherry yogurt
4 ice cubes
splash water
vanilla extract (to taste)
cherry extract (to taste)
Put all of it in a blender and hit liquify! Enjoy
Choco Mint Shake
1 1/2 scoops HDT 5+1 chocolate protein powder
1 packet sugar free hot chocolate mix
1 teaspoon mint flavoring
1/2 cup of soy milk
1/2 cup of water
6 large ice cubes
Put all ingredients into blender
And mix to desired consistency. Serve cold.
Chocolate Almond Shake
2 scoops ProScore 100 chocolate
1 cup of soy milk
2 T Sweet N Low chocolate syrup
1 t almond flavoring
1/4 cup of almonds
6-8 ice cubes
Blend all ingredients,
Except almonds and ice cubes,
Then add nuts and cubes and blend again
Chocolate Banana Peanut Butter De-Lite
3/4 c. cold water
1/4 c. Toasted Marshmallow s/f syrup
2 scoops PS IOO Chocolate Protein Powder 4 packets. equal
1/2 small banana
1T. low sugar Peanut Butter
1T. s/f White Chocolate Instant Pudding Mix
Put everything in blender
And whirl till smooth.
Scrape down sides if necessary
And whirl some more.
Chocolate Banana Smoothie
1/2 cup banana Fat-Free NutraSweet Sweetened Yogurt
1/2 cup Non-fat Milk
1/2 cup ripe banana peeled and sliced
Dash of Vanilla
1 Scoop Chocolate Protein Powder of Choice
Put all ingredients except ice in blender,
Blend until smooth.
Add ice and blend
To give it a frozen smoothie consistency.
Chocolate Coconut Shake
2 oz Coconut Milk
6 oz Cold Water
2 scoops Chocolate protein powder
1 tsp Chocolate or Banana Sugar-Free pudding
Hand Shake well.
Chocolate Covered Banana
1 scoop Chocolate Isopure
1/2 c 1% milk
splash of sugar-free chocolate syrup
1/2 banana
4 maraschino cherries
2 handfuls ice
Blend
Chocolate Covered Cherry Shake
1 1/2 scoops HDT 5+1 chocolate protein powder
1 cup soy milk
2T Sweet N Low chocolate syrup
10-12 cherries - (no pits please)
8-10 ice cubes
Put all ingredients into blender
And mix to desired consistency
Chocolate Frosty Shake
1 rounded scoop Optimum Nutrition Pro Complex Chocolate Protein Powder
1 rounded tsp. fat free sugar free French Vanilla International Coffee
1 rounded tsp. fat free Creamora (non-dairy coffee creamer powder)
10 ice cubes
Use a blender to get a shake-like consistency
Chocolate Fudge Shake
2 scoops ProScore 100 chocolate
2 T chocolate fudge sugar free pudding mix
8 oz water
5 large ice cubes,
tiny silver spoon (optional)
Blend ProScore, pudding and water, add ice cubes,
Blend till crushed with ice slivers still un-melted,
Pour into insulated cup (makes about 16 oz)
And eat it with a tiny silver spoon.
Chocolate OrangeSicle
1 1/2 scoops ProScore 100 chocolate
1/2 Scoop OrangeSicle protein powder
8 oz water
Shake very well
Chocolate Peanut Butter Death
2 scoops PS100 Chocolate Protein Powder
8 oz Cold Water
2 tsp Chocolate SF Pudding Mix
1 packets Splenda
1 Generous splash (probably 1 1/2 ounces) of SF DaVinci Peanut Butter Syrup
1 Generous splash (probably 1 1/2 ounces) of SF DaVinci Cookie Dough Syrup
1 Heaping Tablespoon (Daloop) of Fat Free Cool Whip Light
1 Heaping Teaspoon of Reduced Fat Creamy Peanut Butter
approx. 6 oz of crushed ice
Mix until entirely smooth - pour - sit back and enjoy pure indulgence
Chocolate Peanut Butter Shake
1 scoop chocolate protein powder
1 tbs. peanut butter
1 cup skim milk
2 handfuls ice
Blend thoroughly
Chocolate Raspberry Shake
2 scoops ProScore 100 chocolate
8 oz water (or skim, lactaid or soy milk) sugar free raspberry syrup
Blend and enjoy
Chocolate Vanilla Swirl
1/2 scoop chocolate protein powder
1/2 scoop vanilla protein powder
splash Vitamite
splash water
ice
Blend thoroughly
Chocolate-Banana Shake
1 scoop chocolate protein powder
1/2 banana
1 cup skim milk
2 handfuls ice
Blend thoroughly.
Hint: if you can't use a banana,
Try banana extract...tastes good!
Coco Loco
1 1/2 scoops 100%Whey Vanilla Protein powder
4 oz Vitamite
6 packets Splenda
splash Luzianne Peach Mango Ice Tea flavoring
2 drops Coconut extract
2 drops Pineapple extract
1 drop Rum extract (optional)
5 ice cubes
Blend and chop ice thoroughly
Cookies & Cream
Splash of Cookies & Cream coffee Splash of Vitamite
Splash of water
1 tsp. Sugar Free DaVinci Chocolate Chip Cookie Dough Syrup (optional)
1/3 scoop ProBlend 55
Mocha/cappuccino
1/3 scoop Pro V60 Chocolate Thunder
1/3 scoop Pro V60 Vanilla Crème ice Blend
Creamy Peach Melba
6-8 frozen peach slices
4-6 oz water
1 tbsp peach mango Luzianne Tea Flavor
1 tsp DaVinci Raspberry flavor
2 packets splenda
1 tbsp heavy cream
2 scoops Keto Peaches & Cream Protein Powder
Blend peaches,
Water, flavorings, & splenda until liquid.
Add protein powder.
Drizzle in cream last. Blend well.
Donna's Delicious Protein Smoothie
6 to 8 oz sunrise orange crystal light (premade)
3 ice cubes
3 frozen raspberries
1 scoop of vanilla protein powder
Optional: tablespoon of light cool whip
Mix crystal light with the ice cubes and frozen raspberries,
Add the scoop of vanilla protein powder
And mix only for a few seconds
(mixing the protein too much causes it to foam)
Double Chocolate Fudge
½ cup skim milk
1 packet, no sugar added hot cocoa mix
1 scoop Chocolate protein powder
4 ice cubes (or ½ - 1 cup crushed ice) Mix in blender.
Egg Nog
1 scoop of Vanilla HDT 5+1 vanilla 1 cup of soy milk
1 teaspoon of rum extract
1/2 teaspoon of all spice
4-6 large ice cubes
Put all ingredients into blender and mix to desired consistency. Serve cold.
Elvis IS IN MY KITCHEN RIGHT NOW making a PB & J Milkshake
2 scoops ProScore Vanilla Protein Powder
1 Tbsp. vanilla sugar-free instant pudding
8 oz cold water
1 Tbsp or to taste berry, raspberry or peach (or other) sugar-free syrup
3-5 ice cubes
1 Tbsp. crunchy peanut butter
Combine the protein powder,
Pudding, and sugar-free syrup into blender
And blend for 30 seconds.
Add 3-5 ice cubes, blend until ice slivers,
Add crunchy peanut butter,
Blend for a few seconds.
Pour into 16 oz glass.
Eat with a small silver spoon, savoring each spoonful.
Extra spicy ProScore Mocha Chai
2 oz of any strong (i.e. Starbucks)
left-over cold coffee with half & half
piece of fresh ginger
4-5 cloves few peppercorns
1 oz cold strong unsweetened Chai tea
4-5 ice cubes
2 scoops ProScore 100 Chocolate Protein Powder
pinch nutmeg
splash vanilla extract
in a COLD blender, add cold coffee,
ginger, cloves, peppercorns, cold Chai tea.
Blend, adding 4-5 ice cubes one at a time
until ice cubes are broken up.
Add 2 scoops protein powder while blender is moving.
Add cinnamon, nutmeg and vanilla extract.
Frappachino
1 tbs. instant coffee or a splash of cold coffee
1 scoop chocolate or vanilla protein powder
2 handfuls ice
1/2 cup skim milk
blend thoroughly.
Frappucchino On-the-Go
1/2 can Blue Luna light _mocha (or Starbuck's light Frappachino brand)
1 scoop chocolate protein powder
Shake in Blue Luna can and pour over ice.
Fruit Freeze
½ cup skim milk (substitute water if you don't do milk)
1 scoop unflavored protein powder
5 strawberries, frozen, no added sugar
2 peaches, frozen, no added sugar
¼ cup pineapple, canned, packed in juice (or Lite syrup)
4 ice cubes (or ½ - 1 cup crushed ice) Mix in blender.
Fruit Smoothie
1/2 cup fresh squeezed orange juice
4 fresh strawberries frozen and sliced
1/2 fresh banana frozen and sliced
1 scoop Vanilla or Strawberry protein powder of choice
Put all ingredients except ice in blender
And blend until smooth.
Add ice and blend until frozen smoothie consistency.
Fudgesicle
1 1/2 scoops chocolate protein powder
12 oz cold water
10 packets splenda
1 sugar free fudgesicle
1/2 oz DaVinci sugar free vanilla syrup
6 ice cubes
put all ingredients except protein into blender-
blend on high until no more pings from ice on blades-
turn down blender until top of mixture is moving
but not splashing-add protein-replace cover and whirl-
but not too high or it will puff up to about 40 oz!
Good Morning Smoothie
1 small banana
3/4 cup skim milk
1/2 cup non-fat sugar free strawberry yogurt
1/4 cup fresh squeezed orange juice
1 scoop vanilla protein powder of choice
Put all ingredients except ice in blender and blend until smooth.
Add ice and blend until frozen fruit smoothie consistency.
Iced Mocha Latte
2 scoops ProScore 100 chocolate, leftover cold coffee (decaf Hazelnut)
1 T fat free sugar free vanilla pudding mix
a splash of sugar free hazelnut coffee syrup
and a few ice cubes
Blend
Light and Dark Symphony
1 scoop ProBlend 55 _Mocha Cappuccino
splash coffee
splash water ice
Blend thoroughly for light symphony;
for dark symphony add 1 tbs. white chocolate SF syrup and blend
Luscious Pina Colada
2 scoops ProScore 100 vanilla
2 T vanilla sugar free pudding mix
dash of coconut flavoring
dash of pineapple flavoring
ice
Blend and enjoy
Mango Morning Smoothie
Juice of 1/2 of a fresh lime
2oz cold water
meat of 1 mango
small piece fresh ginger
1 tsp vanilla extract (or almond extract)
7-8 ice cubes
2 scoops ProScore Vanilla
Blend lime juice, cold water,
meat of mango, ginger and vanilla extract until smooth.
When blended, add 7-8 ice cubes, one at a time until blended.
Add ProScore Vanilla protein powder
one scoop at a time while blender is still moving.
You can substitute soy milk instead of water
and soy ice cubes instead of plain ice,
but you will need to watch calories with those substitutions.
Mocha, Ginger & Cinnamon
2 scoops ProScore 100 Chocolate
4 oz left-over coffee with half & half
a few good sprinkles of cinnamon
small piece FRESH ginger 6-8 ice cubes
Blend on low, then on high.
Add about 6-8 ice cubes, one at a time –
chuck each one HARD into the blender while blending.
Blend until creamy.
Old Fashioned Vanilla Ice Cream Shake
1 1/2 scoop GNC 100% Whey Vanilla Protein Powder
4-5 packets of Splenda
1 capful DaVinci's Sugar-Free Vanilla Syrup
5 oz Vitamite
lots of ice cubes
Blend syrup, Splenda, and Vitamite together.
Add protein powder; blend until mixed.
Add Ice and blend until chopped well.
Orange & Cream Shake
8 ounces (or less if you wish) Stewart's Diet Orange & Cream Soda
splash Vitamite
1 scoop ProV60 Vanilla Cream protein
ice blend extra thoroughly to get rid of all of the carbonation
Orange Banana Smoothie
1/2 cup cold water
1/2 cup pulp free OJ
1/2 banana sliced
1 rounded scoop Keto Shake Orange Crème protein powder
1 rounded scoop Keto Shake Banana Crème protein powder
1 cup ice
Blend all ingredients except ice until smooth.
Add ice, blend until smoothie consistency.
Orange Julius
8 oz non-fat plain yogurt
1 can (6 oz) Frozen Orange Juice Concentrate
2 1/2 cup skim milk
1 Tsp vanilla extract
2 scoops Protein Powder of your choice
Put ingredients in blender,
blend until smooth, fruit smoothie consistency.
Orange Julius Ain’t Got Nothing On Us Smoothie
2 Scoops ProScore 100 vanilla
6 oz water
1 T sugar free vanilla pudding mix
1/4 c real orange juice (preferably hand squeezed with pulp, or from store with pulp)
1 t good vanilla flavoring
3-4 ice cubes
Blend all ingredients except ice cubes.
Cold water will cause pudding mix to thicken.
Add ice cubes and blend till ice slivers.
Pour into tall glass and use straw to sip,
dainty, a little at a time, really taste it. Don't guzzle (grin)
Peach Creamsicle
6 oz Crystal Lite Peach Tea
2 tablespoon SF Instant Vanilla Pudding
1 scoop Vanilla Protein Powder
6 packets Splenda
ice cubes
Blend thoroughly
Peach and Strawberry Yummy
3 slices frozen peaches (or 1/2 frozen banana)
3 good sized frozen strawberries
1/4 - 1/2 cup water
1 packets Splenda
1 rounded Vanilla protein powder
Blend
Pina Colada Smoothie
8oz can refrigerated crushed pineapple in natural unsweetened juices
1 Tsp coconut flavoring
1/2 cup crushed ice
1 packet artificial sweetener
1 scoop vanilla protein powder of choice
Combine in blender and blend for 2 minutes on high
Pineapple Vanilla Ginger Shake
Meat from 1/2 SMALL COLD pineapple enough cold water to blend
small piece of fresh ginger
5-6 ice cubes
2 scoops ProScore 100 Vanilla Protein Powder
cinnamon and fresh mint
In a blender put meat from pineapple,
enough COLD water to blend, and ginger.
Blend until smooth.
Add 5-6 ice cubes, 1 piece at a time and blend until creamy.
Add 2 scoops of ProScore 100 Vanilla while blender is in motion
(OK to substitute different brand).
Pour into a brandy glass,
sprinkle a bit of cinnamon on top and add a piece of fresh mint.
Real Root Beer float
1.5 scoops of diet, sugar-free vanilla ice cream
1 scoop vanilla protein powder
3/4 can diet root beer
Stir thoroughly
Root Beer Float
1 scoop vanilla protein powder
1 can diet root beer
Mix thoroughly and pour over ice
Enen Better Root beer Float
2 scoops Vanilla Carb Solutions Protein Powder
1 12 ounce can Diet Root Beer (A&W is best) open and let soda go flat
4 or 5 ice cubes
2 envelopes Splenda
Throw it all in a blender and enjoy!
S'Mores
splash coffee (optional, but really does taste better!)
splash Vitamite
splash water DaVinci Sugar-free Toasted Marshmallow syrup (to taste)
Chocolate protein powder
(something milk-chocolaty seems to taste best ,
like ProV60 Chocolate Thunder)
Sans Sucre Cinnamon Sugar (to taste) ice
blend thoroughly
Snicker
splash Snicker doodle coffee
splash Vitamite
splash water
1 scoop chocolate protein powder
ice
Blend thoroughly.
Don't have Snicker doodle coffee?
Substitute regular coffee, SF hazelnut syrup and the SF cinnamon sugar.
This one is excellent!!!!
Snickers Candy Bar
splash chocolate caramel coffee
splash Vitamite
splash water
1 tsp peanut butter or SF peanut butter syrup
chocolate protein powder
ice
Blend thoroughly.
Don't have chocolate caramel coffee?
You can substitute it with regular coffee,
SF caramel syrup, SF chocolate syrup
(optional) if you want even more of a chocolaty taste.
Strawberry Berry Berry
1 scoop of Strawberry Pro Blend 55
4 strawberries (frozen or fresh)
1/4 cup of blueberries
1 cup of cranberry juice
1 cup ice or crushed ice
Put all ingredients into blender
and mix to desired consistency. Serve cold.
Strawberry Chocolate Milk
2 Scoops Strawberry Carb Solutions
1 Scoop (use the Carb Solutions scoop)
Carnation Fat Free Hot Cocoa
14 ounces water
Mix in blender with ice for a "shake"
or shake inshaker for a more milky consistency
Strawberry for Protein Dummies
10 frozen strawberrys
1/2 small banana
1 scoop (23g) Biochem's Ultimate LO Carb Whey (Natural Flavor)
8 oz Water
1/3 cup Carnation Nonfat Dry Milk
Splenda to taste
*Note: I found the protein
by going to a local health food store
and asking for a whey protein
with the LEAST taste and that mixed easily into water*
Tropical Breakfast Smoothie
1 cup fresh cut-up strawberries
8 oz pineapple chunks in natural juice
1 fresh banana sliced
1/2 cup cholesterol free egg product
1 scoop vanilla protein powder of choice
Put all ingredients except ice in blender,
blend until smooth,
add ice and blend to frozen smoothie consistency.
This recipe yields more than one serving
Two Berry Delight
1 cup frozen or fresh strawberries
1/2 cup raspberries
1/2 cup water
1 cup ice
1 packet of sweetener
1/2 cup milk
1 cup orange juice vitamins or protein powder
Put all ingredients except ice in blender
and blend until smooth.
Add ice and blend to give it a frozen smoothie consistency
Vanilla Butterscotch
8 oz cold water
2 scoops vanilla ProScore
1T butterscotch sugar-free pudding
4 ice cubes
1 T vanilla sugar free pudding
4-5 ice cubes
blend it all, and let it set up a little,
and it tastes all custardy.
Vanilla Chai
Vanilla protein powder
8 oz iced Chai tea (made from tea bag and refrigerated)
dash of cinnamon
little Splenda
splash of soy milk
Blend and enjoy
Vanilla Frosty
1 1/2 scoops HDT 5+1 vanilla protein powder
1/2 to 1 container Dannon Fit and Light yogurt (any flavor)
3/4 c water or soy milk
10-12 ice cubes
Blend in blender until the consistency of a Wendy's frosty
-
...con't...
Vanilla PB Fruity
2 scoops ProScore 100 vanilla
1 T sugar free vanilla pudding mix
8 oz water,
1T or to taste berry or raspberry or peach or other sugar-free syrup (0 calories)
3-5 ice cubes
2 t peanut butter-crunchy kind
Blend before adding peanut butter,
add peanut butter and blend again till ice slivers.
Note: (if you put in too many ice cubes, it will dilute the peanutty taste)...
Vanilla Spice Freeze
2 scoops ProScore 100 vanilla
2 T vanilla Sugar Free pudding mix
pinch of cinnamon
pinch of cloves
Blend, store in freezer until it gets thick. Yummmmm
Vanilla vanilla citrus
2 oz of refrigerated water
1/4 lime, (including rind) cut up in about 4-6 pieces
Piece of fresh ginger to taste
About 1/2 t. vanilla Blend. 45
Chuck in about 6 cubes, one at a time, till dissolved,
add 2 scoops of ProScore 100 Vanilla,
swirl in a little cinnamon, while still blending.
Add all except ice, ProScore and cinnamon.
Blend. Add remaining ingredients and blend again.
White Chocolate Mouse Mocha Frappachino
splash Vitamite
splash water
1 scoop PB55 Mocha Frappachino
1/2 tsp. SF Jell-O White Chocolate Mouse Pudding
handful of ice
Blend thoroughly, sweeten to taste (Optional)
Peanut Brittle Protein Shake
2 scoops vanilla protein powder
2 tbsp sugar-free instant butterscotch pudding mix (dry)
1 tbsp natural peanut butter (smooth or chunky)
8 oz. water (or low-fat milk)
3-6 ice cubes
Add all ingredients to blender, whip, and serve.
I like to use chunky peanut peanut butter
and add it last so that it it stays chunky (like peanut brittle)
but it tastes just as good with a smoother consistency.
Cinnamon Roll Protein Shake
2 scoops vanilla protein powder
1 tbsp sugar-free instant vanilla pudding
1/4 tsp cinnamon
1/2 tsp imitation vanilla (or 1/4 tsp extract)
1 packet artificial sweetener
a few dashes butter flavor sprinkles or butter-flavor extract
8 oz. water (or low-fat milk)
3 ice cubes
Add all ingredients to blender, whip, and serve.
The Hulk Protein Shake
2 scoops vanilla protein
1 ½ tbsp sugar-free pistachio pudding mix
1 mint leaf or a few drops peppermint extract (optional)
a few drops green food coloring (optional)
8 oz. cold water (or low-fat milk)
3-5 ice cubes
Add all ingredients to blender, blend, and pour into cup.
This tastes great without the mint so don't worry if you don't have it around.
Instant Breakfast
1/4 cup orange juice
1/2 cup milk skim
1 package of carnation instant breakfast
1 scoop of protein
4 ice cubes
Blend
Strawberry Instant Breakfast
1cup skim milk
1 packet of instant breakfast
1 scoop protein
1/2 cup frozen strawberries
blend 45 seconds
Mocha Instant Breakfast
SF Carnation Instant Breakfast
2c. NF low carb milk
1 tsp decaf coffee
1/8 tsp cinnamon
1/2 scoop protein powder
Mix until smooth
This gives you 38g of protein!
Chocolate Fudge Shake
2 scoops ProScore 100 chocolate
2 T chocolate fudge sugar free pudding mix
8 oz water
5 large ice cubes,
tiny silver spoon (optional)
Blend ProScore, pudding and water, add ice cubes,
Blend till crushed with ice slivers still un-melted,
Pour into insulated cup (makes about 16 oz)
And eat it with a tiny silver spoon.
Berry Berry Smoothy
1 scoop vanilla protein powder
1-2 scoops low carb ice cream
1 cup skim milk (or 1% milk)
¼ cup frozen fruit medley
Mix in blender until smooth
Banana Mocca
8 oz milk (carb countdown, 2%, or whatever you use)
1 scoop vanilla protein powder
1/2 banana
1 tbsp. instant coffee
Ice
Blend
Chocolate-Banana-Coffee Shake
1/2 tsp coffee (I dont like coffee)
1 small scoop low carb ice cream
1/2 cup milk
1/2 cup water
1 scoop chocolate protein
1/2 banana
then I hit blend...
Lemon Strawberry Yogurt Smoothie
1 cup nonfat vanilla yogurt
1 scoop unflavored protein powder
1/2 cup lite orange juice
1 & 1/2 cup strawberries
1/2 cup crushed ice
1 T. lemon juice
1/2 tsp. lemon zest
Combine all in blender until smooth.
Colossal Cranberry Smoothie
Serves: 2
1 1/2 cups lite Cran-Raspberry Juice
2 cups frozen mixed berries
1 1/2 cups nonfat vanilla frozen yogurt
2 scoops unflavored protein powder
Put all ingredients into blender and blend until smooth
Banana Peanut Butter Smoothie
8 oz skim milk
1/3 small banana
1 tbsp natural peanut butter
2 packets of splenda
5 ice cubes
1 scoop unflavored protein powder (Could use chocolate if you wanted a choco banana PB smoothie)
In blender combine milk, banana, peanut butter and sweet n' low. Add ice cubes and pulse.
Double Berry Smoothie
1/4 cup orange juice
1 cup vanilla or plain low-fat yogurt
1 ripe banana, peeled and broken into pieces
1/4 cup blueberries, fresh or frozen
1/4 cup blackberries, fresh or frozen
1 scoop unflavored or vanilla protein powder
Chocolate Peanut Butter Supreme:
(Lean Mass Gain)
· 12 oz. water
· 4 ice cubes
· 1 tablespoon heavy whipping cream
· 1 tablespoon natural peanut butter
· 2 scoops chocolate protein powder
Mocha Shake:
(Lean Mass Gain)
· 6 oz. water
· 4 ice cubes
· 2 tablespoons heavy whipping cream
· 6 oz.. coffee*
· 2 scoops chocolate protein powder
· *You may use 12 oz. coffee and no water for an extra pre-workout or morning kick!
Frozen Chocolate Banana
(Lean Mass Gain)
· 12 oz. Water
· 4 to 5 ice cubes
· 1 banana
· 1 tablespoon heavy cream
· 2 scoops chocolate protein powder
German Chocolate Cake:
(Lean Mass Gain)
· 12 oz. water
· 4 ice cubes
· 1 tablespoon heavy cream
· 1 tablespoon cream of coconut
· 2 scoops chocolate protein powder
Tangerine Cream:
(Maximum Fat Loss or Lean Mass Gain)
· 12 oz. Tangerine Diet Rite
· 4 Ice Cubes
· 1 to 2 tablespoons heavy cream
· 1 to 3 scoops vanilla protein powder
Root Beer Float:
(Maximum Fat Loss or Lean Mass Gain)
· 1 can Diet A&W Root Beer
· 1 to 2 tablespoons Heavy Cream
· 4 ice cubes
· 1 to 3 scoops vanilla protein powder
Pineapple Blast:
(Lean Mass Gain Fat Burning and off Season)
· 4 ice cubes
· 12 oz. water
· 2 scoops vanilla protein powder
· 1/2 cup pineapple chunks
Pina Colada Passion
(Lean Mass Gain Fat Burning and Off Season)
· 12 oz. water
· 4 ice cubes
· 3 scoops vanilla protein powder
· 1/3 cup Pineapple chunks
· 2 tsp. Coconut extract
Ultra Oatmeal: (mix ingredients after cooking)
(Lean Mass Gain Fat Burning and Off Season)
· 1 serving cooked plain oatmeal (1/2 cup precooked)
· 1 to 1½ scoops vanilla protein powder
Power Fudge: Vanilla or Chocolate
(Lean Mass Gain Fat Burning)
· 1 scoop chocolate or vanilla protein powder
· 3 to 4 tablespoons heavy whipping cream
· *mix together in a bowl until ingredients reach consistency of cake icing. May be refrigerated or frozen.
Peanut Butter Muscle Balls:
(Lean Mass Gain Off Season)
· Follow directions for power fudge. Form peanut butter into small balls slightly larger than a marble. Coat with Power Fudge by rolling together to create a chocolate covered peanut butter ball. Refrigerate for 2 hours. May be frozen to speed up process.
Chocolate Banana Shake
· 1 to 2 scoops of chocolate protein powder
· 6 to 8 ounces of water
· 4 to 6 ice cubes
· 8 strawberries
· Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Chocolate Banana Shake
· 1 to 2 scoops of chocolate protein powder
· 6 to 8 ounces of water
· 4 to 6 ice cubes
· 1 banana
· Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Chocolate Strawberry Blast
· 1 to 2 scoops of chocolate protein powder
· 6 to 8 ounces of water
· 4 to 6 ice cubes
· 8 strawberries
· Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Vanilla Banana Creamy
· 1 to 2 scoops of vanilla protein powder
· 6 to 8 ounces of water or whole (or 2%) milk
· 6 ice cubes
· 1 banana
· Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Rasberry Chocolate Thick
· 1 to 2 scoops of chocolate protein powder
· 6 to 8 ounces of whole (or 2%) milk
· 6 ice cubes
· 8 rasberries
· Mix in a blender on medium for 1 minute. Pour into a tall glass. Drink or eat with a spoon!
Banana Cheerio Quickfast
· Great for a super fast morning meal
· 1 to 2 scoops of chocolate protein powder
· 6 to 8 ounces of water
· 4 to 6 ice cubes
· 1 banana
· 3/4 cup cup or original cheerios
· Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Orange Creamsicle
· 1 to 2 scoops of vanilla protein powder
· 6 to 8 ounces of water
· 4 to 6 ice cubes
· 1 to 2 peeled oranges
· Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Blueberry Blaster
· 1 to 2 scoops of vanilla protein powder
· 6 to 8 ounces of water
· 4 to 6 ice cubes
· 20-30 blueberries
· Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Mocha Surprise
· Save some leftover coffee and add about 1/2 cup to your next chocolate shake. Adds 0 calories but lots of taste.
Orange Tangy
· Add a dash of sugar free Tang to a vanilla protein shake. Adds less than 10 calories and brings back childhood memories of enjoying the real thing.
Grasshopper
· A few drops of mint extract will turn your chocolate shake into a chocolate mint treat.
Eggnog
· Add a dash of cinnamon, a dash of nutmeg and a sprinkle of butter buds to a vanilla shake to create a yummy eggnog flavor.
Protein & Oatmeal Pancakes
Ingredients
· 1/3 cup oatmeal
· 2 or 3 egg whites scrambled (or 1/2 cupe eggbeaters)
· 1 scoop vanilla protein
· 1/2 tsp baking soda
· dash of pumpkin pie spice
· 1/8 tsp sweet-n-low brown
Mix all ingredients in a small bowl and allow mixture to thicken for 2 to 3 minutes. Pour onto preheated frying pan or griddle. Cook over medium heat until golden brown, about 2 minutes per side. Gamish with fresh strawberries or sugar free syrup. Makes 1 serving.
Variation- Add 1/2 pack sugar free apple cider mix. Lots of flavor and only 8 more calories.
Peanut Butter Balls
Ingredients
· 1/2 cup all natural creamy peanut butter
· 1/4 cup honey
· 1 1/2 scoop vanilla protein
Mix all ingredients in a small bowl. Roll by hand into 1" balls and chill until firm (about an hour). They make great high protein snacks and are an excellent source of healthy fats. Makes 4 servings.
Protein Pudding Shots
· Try mixing your scoop of protein with 2 tbs fat free, sugar free pudding mix and 1 oz ice water. Allow mixture to thicken and eat it with a spoon. Adds 50 calories and 6 grams of carbohydrates.
Nestled eggs
Makes 1 serving.
Per Serving: 174 Cal; 13 g Protein; 12 g Tot Fat; 5 g Carb; 0 g Fiber; 4 g Sugar; 201 mg Sodium
This one is so easy it's silly, really!! This could be a Soft Stage food since the egg is cooked to your liking and leaving the yolk slightly runny would help it sit in a new pouch easier. It's an old-fashioned recipe that’s creamy and cheesy and just the right size to make it very pouch-friendly. Double, triple or make a hundred of them to suit the crowd you're cooking for. (In that case you can do them in a shallow casserole dish and increase the cooking time.)
1 egg
3 tablespoons fat free half & half
1/4 teaspoon butter
2 tablespoons shredded cheese
1 teaspoon cooked, crumbled bacon (optional)
Salt and black pepper to taste
Preheat oven to 325 degrees.
Grease a custard cup and break the egg into it, leaving the yolk intact. Pour half & half over the egg until just the top of the yolk is peeking through. Dot with butter and sprinkle shredded cheese and bacon on top. Season with salt and pepper. Place custard cup on a cookie sheet and bake for 12-18 minutes, depending on how you like your eggs.
Zucchini Boats
Anyone with a summer garden has a few small tender zucchini to spare. This is a great looking dish; and a healthy and delicious meal when served with a tossed salad of baby greens, olives, artichoke hearts, grape tomatoes, and red onion, dressed with olive oil and balsamic vinegar. This dish also works with small thin japanese eggplant.
WLS serving, 1 zucchini boat: Calories 154, fat 6 gr, carbs 4 gr, protein 18 gr Makes 8 boats, 2 per regular serving
4 small zucchini, about 5-7 inches each
2 teaspoon olive oil
Kosher salt and freshly ground black pepper
16 ounces Italian turkey sausage, casings removed
1 cup ricotta cheese
1 cup marinara sauce (I use Barilla Marinara or Rustica Sweet Peppers and Garlic)
Parmesan cheese
Preheat broiler to high. Cut zucchini in half lengthwise and remove seeds from each half using a spoon, creating a shell. Arrange on baking sheet cut side up, brush cut surface with olive oil and season with salt and pepper. Broil 8 minutes, until zucchini are fork tender, and set aside.
While zucchini are broiling, cook turkey sausage in a nonstick skillet over high heat, mashing with a fork or wooden spoon until well browned and finely crumbled.
Assemble boats by spreading some of the ricotta in the hollow of each prepared zucchini, fill with 1/8th of the cooked meat and top with a little sauce. Sprinkle generously with Parmesan cheese. Broil 5-7 minutes, until boats are heated through and cheese is lightly browned.
Chocolate Monkey
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop chocolate protein
1/2 a banana
Place water in the blender first, then powder, then additions. Blend on low then high till well blended.
Strawberry Banana Smoothie
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop vanilla protein
1/2 banana
3 whole frozen strawberries
Place water in the blender first, then powder, then additions. Blend on low then high till well blended.
Banana Split
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop of vanilla protein powder
1/2 banana
1/4 cup chopped pineapple
2 frozen strawberries
Place water in the blender first, then powder, then additions. Blend on low then high till well blended.
Blueberry Bonanza Smoothie
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop of vanilla protein powder
1/2 cup frozen or fresh blueberries
Place water in the blender first, then powder, then additions. Blend on low then high till well blended.
Chocolate Covered Cherry
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop chocolate protein
10-12 frozen or fresh cherries
optional: 1 tsp. of SF Cherry Torani Syrup or a drop of cherry extract
Place water in the blender first, then powder, then additions. Blend on low then high till well blended.
Silky Latte
4 oz. Silk brand Mocha soy milk
4 oz. water
1 scoop vanilla protein powder
2-3 ice cubes
Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.
Silky Mocha
4 oz. Silk brand Mocha soy milk
4 oz. water
1 scoop chocolate protein powder
2-3 ice cubes
Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.
Mint Chocolate Chip Protein Smoothie
4 oz. Vitasoy Peppermint Chocolate soy milk
4 oz. water
1 scoop chocolate protein powder
2-3 ice cubes
Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.
Pumpkin Spice Smoothie
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop of vanilla protein powder
1/4 cup canned pumpkin (chilled)
Dash of pumpkin pie spice
Place water in the blender first, then powder, then additions. Blend on low then high till well blended.
Berry Berry Good Smoothie
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop of vanilla protein powder
1/2 cup frozen or fresh berries (strawberries, blueberries, raspberries)
Place water in the blender first, then powder, then additions. Blend on low then high till well blended.
Mochachinno
8 oz. cold coffee
1 scoop chocolate protein
2-3 ice cubes
Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.
Egg Nog Protein Shake
4 oz. Silk Nog soy milk
4 oz. water
1 scoop vanilla protein
Dash of nutmeg
Place liquid in the blender first, then powder. Blend on low then high till well blended. Dash of nutmeg on top.
Pina Colada
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop of vanilla protein powder
1/4 cup pineapple
1 Tbs. SF Coconut Torani Syrup (I've also used 2 T. of unsweetened coconut from the health food store or Baker's catalog)
Place water in the blender first, then powder, then additions. Blend on low then high till well blended.
Peanut Butter Cup
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop chocolate protein powder
1 Tbs. peanut butter (smooth or chunky)
2-3 ice cubes
Place water in the blender first, then powder, then additions. Blend on low then high till well blended.
Cherry Vanilla Smoothie
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop vanilla protein
5-6 maraschino cherries
1 Tbs. SF French Vanilla Torani Syrup
Place water in the blender first, then powder, then additions. Blend on low then high till well blended.
-
...con't...
Chocolate Caramel Protein Shake
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop chocolate protein powder
1 Tbs. SF Caramel Torani Syrup
3 Ice Cubes
Place water in the blender first, then powder, then additions. Blend on low then high till well blended.
Blueberry Banana Protein Smoothie
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop vanilla protein
1/2 cup frozen blueberries
1/2 banana
Place water in the blender first, then powder, then additions. Blend on low then high till well blended.
Strawberry Smoothie
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop vanilla protein
3-4 Frozen Whole Strawberries
Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.
Lemon Meringue Smoothie
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop of vanilla protein powder
1 T. SF Jello Lemon Pudding Powder
2 Ice Cubes
Place water in the blender first, then powder, then additions. Blend on low then high till well blended.
Green Giant
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop of vanilla protein powder
1 T. SF Jello Pistachio Pudding Powder
2 Ice Cubes
Place water in the blender first, then powder, then additions. Blend on low then high till well blended.
Butterscotch Shake
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop of vanilla protein powder
1 T. SF Jello Butterscotch Pudding Powder
2 Ice Cubes
Place water in the blender first, then powder, then additions. Blend on low then high till well blended.
Strawberry Cheesecake Shake
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop of vanilla protein powder
1 T. SF Jello Cheesecake Pudding Powder
3-4 Frozen or Fresh Strawberries
Place water in the blender first, then powder, then additions. Blend on low then high till well blended.
Vanilla Spice Protein Shake
4 oz. Silk Spice soy milk
4 oz. water
1 scoop vanilla protein powder
Dash Cinnamon
Dash Nutmeg
2-3 ice cubes
Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.
Chocolate Almond Protein Smoothie
4 oz. vanilla soy milk
4 oz. water
1 scoop chocolate protein powder
1 T. Almond Butter
2-3 ice cubes
Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.
Mango Madness Protein Smoothie
4 oz. water
4 oz. vanilla soy milk
1 scoop vanilla protein powder
1/2 cup fresh or frozen mango chunks
2-3 ice cubes
Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.
Banana Joe Protein Shake
4 oz. water
4 oz. vanilla soy milk
1 scoop vanilla protein powder
1/2 banana
1/2 shot of espresso or 1/4 cup fresh coffee or 1 tsp instant coffee
1/4 tsp ground cinnamon
2-3 ice cubes
Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.
Carrot Cake Protein Shake
4 oz. water
4 oz. Silk Spice soy milk (if you use Vanilla or Plain Milk add more cinnamon and nutmeg)
1 scoop vanilla protein powder
1/2 cup frozen sliced carrots
1 Tablespoon Cream Cheese
Dash Cinnamon
Dash Nutmeg
Place liquids in the blender first, then powder, then additions. Blend on low then high till well blended.
Mango Banana Protein Lassi
4 oz. vanilla soy milk
4 oz. water
1/4 cup Greek yogurt
1 Tbs. SF Vanilla Torani Syrup
1 scoop vanilla protein powder
1/2 Banana (fresh or frozen)
1/2 cup fresh or frozen mango chunks
2-3 ice cubes
Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.
Banana Protein Smoothie
4 oz. water
4 oz. vanilla soy milk
1 scoop vanilla protein powder
1/2 Banana (fresh or frozen)
Dash Cinnamon
Dash Nutmeg
2-3 Ice Cubes
2-3 ice cubes
Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.
Mocha Banana Joe Protein Shake
4 oz. water
4 oz. vanilla soy milk
1 scoop Chocolate protein powder
1/2 banana
1 tsp instant espresso powder
2-3 ice cubes
Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.
Mocha Joe Protein Shake
4 oz. water
4 oz. vanilla soy milk
1 scoop Chocolate protein powder
1 tsp instant espresso powder
2-3 ice cubes
Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.
Peach Cobbler Protein Shake
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop of vanilla protein powder
1/4 cup frozen sliced peaches
dash cinnamon
dash nutmeg
2-3 ice cubes
Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended
Mango Banana Protein Smoothie
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop of vanilla protein powder
1/4 cup frozen mango chunks
1/2 a banana
2-3 ice cubes
Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.
Gingersnap Protein Smoothie
8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop of vanilla protein powder
1/2-3/4 teaspoon ground ginger
1 Tablespoon Starbuck's SF Cinnamon Dolce Syrup
dash of cinnamon
2-3 ice cubes
Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.
Basic Instructions:
1 scoop of protein powder, 4-6 ounces of water, natural low sugar juice or skim milk. These drinks are excellent by themselves or when blended at low speed for 1 to 3 minutes with 4-8 ice cubes or the equivalent amount of crushed ice.
Vanilla Blush
1 scoop Vanilla Protein powder
8 oz. water
1/2 TBL Carob Powder
Pinch Ground Cinnamon
4 - 8 ice cubes
Iced Expresso
1 scoop Vanilla Protein powder
8 oz. water
1 1/2 TBL instant Expresso Coffee
4 - 8 ice cubes
Apple Pie
1 scoop Vanilla Protein powder
4 oz. Apple Juice & 4 oz. water
1 graham cracker (4 sm squares)
4 - 8 ice cubes
Double Apple
1 scoop Vanilla Protein powder
4 oz. Apple Juice & 4 oz. water
1/2 Apple, chopped or sliced
4 - 8 ice cubes
Orange Creamsicle
1 scoop Vanilla Protein powder
8 oz. Orange Juice
4 - 8 ice cubes
Orange Monkey
1 scoop Vanilla Protein powder
8 oz. Orange Juice
1/2 banana
4 - 8 ice cubes
Lemon Squeeze
4 scoops Vanilla Protein powder
3 oz. Lemon Juice & 5 oz. water
1 TBL Honey
4 - 8 ice cubes
Pink Possibility
1 scoop Vanilla Protein powder
8 oz. Pink Grapefruit Juice
4 - 8 ice cubes
Tangy Tangerine
1 scoop Vanilla Protein powder
1/2 cup Tangerine Non-Fat Yogurt
Fresh or canned Tangerines
4 - 8 ice cubes
Strawberry Supreme
1 scoop Vanilla Protein powder
8 oz. water
1 cup frozen Strawberries
4 - 8 ice cubes
Rapsi Rumble
1 scoop Vanilla Protein powder
4 oz. Orange/Pineapple Juice
4 oz. water
1/4 cup frozen Raspberries
1/2 Kiwi
4 - 8 ice cubes
Creamy Cranberry
1 scoop Vanilla Protein powder
8 oz. Cranberry Juice
1/2 cup Vanilla Non-Fat Yogurt
4 - 8 ice cubes
Cran-Strawberry
1 scoop Vanilla Protein powder
4 oz. Cranberry Juice
4 oz. water
1/4 cup frozen Raspberries
1/4 cup frozen Strawberries
4 - 8 ice cubes
Berry-Berry
1 scoop Vanilla Protein powder
8 oz. water
1 cup fresh or frozen Mixed
Berries
4 - 8 ice cubes
Peach Paradise
1 scoop Vanilla Protein powder
8 oz. water
1 Peach, chopped or sliced
1/2 Banana
4 - 8 ice cubes
Hawaiian Holiday
1 scoop Vanilla Protein powder
8 oz. Pineapple Juice
4 or 5 frozen Strawberries
1/2 Banana
4 drops Coconut Extract
4 - 8 ice cubes
Papaya Pizzazz
1 scoop Vanilla Protein powder
8 oz. Papaya Juice
1/2 Peach, chopped or sliced
1/2 Banana
4 - 8 ice cubes
Mango Mambo
1 scoop Vanilla Protein powder
4 oz. Pineapple Juice
4 oz. water
1/2 cup Passionfruit Mango
1/2 Peach, chopped or sliced
4 - 8 ice cubes
Coke-Float
1 scoop Vanilla Protein powder
8 - 12 oz. Diet Coke
1/4 cup Non-Fat Vanilla Ice Cream
4 - 8 ice cubes
Black Cow
1 scoop Vanilla Protein powder
8 - 12 oz. Diet Root Beer
1/4 cup Non-Fat Van Ice Cream
4 - 8 ice cubes
The Un-Cola
1 scoop Vanilla Protein powder
8 - 12 oz. Diet Sprite or 7-Up
1/4 cup Non-Fat Vanilla Ice Cream
4 - 8 ice cubes
Orange Delight
1 scoop Vanilla Protein powder
8 - 12 oz. Diet Orange Slice or
Orange Crush
1/2 Banana
4 - 8 ice cubes
Chocolate Banana
1 scoop Chocolate Protein powder
4 - 8 oz. Skim Milk
1/2 Banana
4 - 8 ice cubes
Chocolate Truffle
1 scoop Chocolate Protein powder
8 oz. Cranberry Juice
4 - 8 ice cubes
Chocolate Almond Oasis
1 scoop Chocolate Protein powder
8 oz. water
1/2 Banana
4 drops Almond Extract
4 - 8 ice cubes
Ice Blended Mocha
1 scoop Chocolate Protein powder
8 oz. water
1 1/2 TBL instant Coffee
4 - 8 ice cubes
Blended Mint Mocha
1 scoop Chocolate Protein powder
8 oz. water
3 drops Mint Extract
1 1/2 TBL instant Coffee
4 - 8 ice cubes
Black Forest
1 scoop Chocolate Protein powder
8 oz. water
5 - 10 frozen Strawberries
4 - 8 ice cubes
Protein Balls Recipe
The pb and oatmeal balls are VERY easy. (Great Recipe *****)
1 cup Peanut Butter (I use no-sugar-added Peter Pan)
1 cup rolled oatmeal -- not the instant stuff
1 cup protein powder (I use Matrix Chocolate, but you can use other flavors)
5 packets Splenda
Warm the peanut butter in microwave about 30-40 seconds -- it melts it and makes mixing in the other ingredients much easier. Add the oatmeal, protein powder, and Splenda and mix well. (If needed, you can add a little bit of water to make it easier to mix) Roll into walnut sized balls, refrigerate. Store in fridge in zip-lock baggies. This recipe makes 20-24 balls.
CHOCOLATE PEANUT BUTTER SMOOTHIE (All stages except clear liquids)
12 ounces of water
12 ice cubes
1 scoop of chocolate coconut protein delite
and 1 teaspoon of peanutbutter JIF
Blended well in blender.
~~~~
BANANA NOG (All stages except clear liquids)
1 scoop vanilla protien powder
1 cup skim milk
A one inch chunk of banana
1/8 tsp nutmeg
1/2 tsp vanilla
Whiz up in a blender until smooth.
~~~~
NECTAR PROTEIN COCKTAIL (All stages)
Makes 64 ounces of drink mix
Serving Size 12 ounces, calories 120, protein 18g, carbs 0, fat 0
1 tub Crystal Light
4 scoops Nectar, fruit juice flavored whey isolate
Prepare the Crystal Light in a plastic pitcher using 64 ounces of water, or to your taste. Using a silicon whisk or large spoon, blend in 3-4 scoops of Nectar. Keep chilled and consume within 24 hours of preparation to ensure freshness. Stir before pouring as some settling occurs. Great flavor combinations include:
Crystal Light Fruit Punch and Nectar Twisted Cherry
Crystal Light Sunrise Orange and Nectar Fuzzy Navel
Crystal Light Pineapple Orange and Nectar Fuzzy Navel or Caribbean Cooler
Crystal Light Peach Tea and Nectar Lemon Tea
Crystal Light Raspberry Lemonade and Nectar Roadside Lemonade, Strawberry Kiwi or Twisted Cherry
Crystal Light Pineapple Orange and IsoFruit Delite Pineapple
Lipton SF Green Tea Honey Lemon and IsoFruit Delite Apple
Pumpkin Protein Shake (All stages except clear liquids)
1/4 c. pumpkin puree, unsweetened
2 T. Splenda Granular
pinch of salt
1/8 t. cinnamon
1/8 t. ginger
scant 1/8 t. cloves
OR 1/2 t. pumpkin pie spice instead of other seperate spices
1 cup milk or soymilk
1 scoop Matrix Vanilla pro powder
1/4 cup frozen Cool Whip or NSA Vanilla Ice Cream
1 - 1 1/2 cups ice
Throw all ingredients into blender and whiz up. Pour into a tall glass and drizzle with Caramel Sauce, if desired. (Cinnamon Bliss is fab!!)
HOT COCOA (All stages except clear liquids)
1 tablespoon Splenda
1 tablespoon unsweetened cocoa
2 tablespoons dried milk powder
8 ounces non-fat milk
Dash salt
Few drops good quality vanilla
Blend Splenda, unsweetened cocoa, dried milk powder and salt in large mug. Blend in milk, stirring until dissolved. Microwave 1 minute on high or until hot. Can also heat in saucepan on stove. (13 grams of protein)
BUTTERCREME TOFFEE ICED VANILLA LATTE (All stages except clear liquids)
2-3oz crushed ice
4oz Mice Milk Vanilla - 9g
2-3oz water
1/2 packet Big Train Vanilla Latte mix - 1g
1/2 scoop Elite Buttercreme Toffee flavor- 11g
Dump it all in a Magic Bullet or blender and blend away! Add a blob of SF Cool Whip or RediWhip if desired.
This is really good! It's sweet, but not super-sweet
PINA COLADA SHAKE (All stages except clear liquids)
1 container FAGE 2% yogurt
8 oz skim milk (could be done with water, I suppose)
1 scoop Isofruit Pineapple
1 oz s/f Coconut syrup
6 ice cubes
Process in blender or bullet.
Makes a 16 oz shake with 46g of protein
CHOCOLATE MILKSHAKE (All stages except clear liquids)
Frozen Vanilla Yogurt
Scoop of Chocolate Coconut Protein Powder
1" brownie (BE Low Carb Brownies, i freeze in 1" squares)
Put in Blender with just enough vanilla soymilk to blend.
CARAMEL HAZELNUT SHAKE (All stages except clear liquids)
2 scoops vanilla Zero-Carb Isopure
1 c. ff Lactaid Milk
3 T. Coffee Mate sf Hazelnut non-dairy creamer
1 oz. sf Torani Caramel syrup
Ice (I use an entire tray)
Add everything in blender but ice and blend together to combine. Add ice cubes one by one to create consistency you desire.
Calories: 335
Protein: 59
Carbs: 16
Fat: 3
Notes: I like using the sugar-free and fat-free Coffee Mate creamers, but I often have a problem in which the amount needed to solicit the flavor I want is too rich for my tummy.
CHOCOLATE CARAMEL BROWNIE SHAKE (All stages except clear liquids)
2 scoops PD Alpine Chocolate
1 cup ff Lactaid milk
1 shot Torani sf caramel syrup
4 Joseph's sf brownie bites
Ice cubes
Blend liquid ingredients until smooth, add brownies with ice cubes and pulse until same thickness as a Dairy Queen Blizzard (I use an entire tray of ice cubes).
It's important to note that this is not a low-calorie meal. This was yummy, but I would not add the brownie bites in the future -- they add 100 calories and 14g of carbs, which isn't worth it for the minimal flavor boost. Also, I typically use ff Lactaid milk, but dh brought home reduced fat and I didn't realize it. So, the reduced fat milk has 130 calories per cup, versus only 80 for the ff version. The caramel syrup has no nutritional value for a 1-oz. serving.
So, here's the stats for what I actually drank this morning, though you could easily cut 150 calories by making the substitutions mentioned above:
WHATEVER-FLAVOR-YOU-WANT LATTE (All stages except clear liquids)
1 1/2 scoops Matrix Vanilla
16 oz cold brewed coffee (I like Starbucks Sumatra blend)
4 oz milk (I've added a little half-n-half to make it creamier) skim or 1% are best
your favorite SF syrup..chocolate, caramel, vanilla.. the possibilities are endless!
lots of ice
PROTEIN CHAI TEA (All stages except clear liquids)
Mixed 1 scoop Elite Vanilla
1 dash cinnamon
2 teaspoons Chai tea mix
8oz water.
mix well and heat in micro till steaming. Yummy
PEACHY FUZZY NAVEL (All stages except clear liquids)
One scoop Nectar fuzzy navel
Made 2 quarts of SF peach (crystal lite knockoff from wally world)
Used only 8 or 9 oz in the fuzzy navel
added 3 slices of SF peaches which are the carb smart friendly kind...
add ice
Place in blender or bullet and process till smooth
VANILLA STEAMER (All stages except clear liquids)
8oz Mice Milk warmed in Microwave about 1-2min-not too warm.
1-2 shots of Davinci SF Vanilla Syrup
A squirt of Reddi Whip
A Sprinkle of Nutmeg or Cinnamon or both
Warm the MM in the microwave 1-2 minutes. Pour into Blender. Add Vanilla syrup to taste. Blend on Mix-but take caution to vent it as the heat could cause the lid to explode. Mix 1-2 minutes until frothy. Pour into large mug. Top w/ Reddi whip and sprinkle w/ nutmeg or Cinnamon or both
STRAWBERRY VANILLA SHAKE (All stages except clear liquids)
1 scoop Elite vanilla powder
1 cup low-carb milk
1 cup ice
3 strawberries
Whiz in blender or bullet.
CHOCOLATE PEANUT BUTTER BANANA (All stages except clear liquids)
2 scoops Whey Gourmet Choc peanut butter powder
1 cup water
4-6 ice cubes
1/2 banana
Process in blender until thick and smooth.
ROOT BEER FLOAT (All stages except clear liquids)
1 scoop Whey Gourmet Vanilla Ice Cream pro powder
1 - 1 1/2 cups water
2 tablespoons DaVinci sf root beer syrup
Shake until well blended.
GERMAN CHOCOLATE CAKE (All stages except clear liquids)
Chocolate Mice Milk
DaVinci German Chocolate Cake Syrup.
Poured over ice.
GINGERBREAD (All stages except clear liquids)
Vanilla Mice Milk
DaVinci Gingerbread syrup
Nutmeg
Poured over ice.
RASPBERRY BANANA SMOOTHIE (All stages except clear liquids)
5 oz mice milk
8 oz cold water
1/2 small banana
1 1/2 scoop Whey Gourmet Raspberry
Equal or splenda to taste
4 or 5 ice cubes
Mix this all up. If you can stand to wait, then put it in the freezer for a bit and let it get even colder and slushier
BANANA CREAM PIE (All stages except clear liquids)
2 scoops Isopure Zero Carb powder
1 tbs Banana syrup - Divinci
1 tbs Coconut - Divinci
CARAMEL PEANUT BUTTER (All stages except clear liquids)
2 scoops vanilia powder
1 tbs Peanut Butter syrup - Divinci
1 tbs Carmel syrup - Divinci.
PEACH MELBA SMOOTHIE (All stages except clear liquids)
1 scoop Raspberry Whey Gourmet Protein Powder
6 ounces Kroger Carbmaster Yogurt
4-5 slices frozen, unsweetened peaches
water and ice
Blend all ingredients until thick and creamy.
Stats: Calories 243, Protein 36grams, Fat 5grams, Carbs 16grams
AMARETTO (All stages except clear liquids)
2 scoops Vanilla Royale Protein Powder
8 ounces water
1 shot Davinci SF Amaretto
Coffee to taste
Mix two scoops of protein with 8 ounces of water.
Add SF syrup
Add coffee to taste
Stats: Calories 230, Protein 46grams, Fat 6grams, Carbs 6grams
SNICKERS PROTEIN DRINK
1/2 carton Vanilla Micellar Milk*
1 tablespoons sf chocolate sauce
1 tablespoons sf caramel sauce
2 pumps sf hazelnut syrup
1-3 shots (3-4 ounces) espresso or very strong coffee
Heat Micellar Milk until very hot, but not boiling. Add flavorings to taste (my measurements are just a guideline and I always add the espresso shots. You may not need as much flavoring if not using coffee
Cinnamon Protein Shake
2 scoops whey gourmet Vanilla protein powder
1 tbsp sugar-free instant vanilla pudding
1/4 tsp cinnamon
1/2 tsp imitation vanilla (or 1/4 tsp extract)
1 packet artificial sweetener
a few dashes butter-flavor extract
8 oz. water (or low-fat milk)
3 ice cubes
Whiz up in a blender until thick.
-
Some FOOD...
Easy Protein Bars:
8 Scoops Whey (any flavor you prefer)
3 Cups Oats
1 Package Sugar Free Fat Free Pudding
2 Cups Skim Milk
Mix all ingredients together in a bowl and spread in the bottom of a pan. Place in the fridge overnight and cut into 8 individual squares the next morning.
Protein Jell-o:
1 scoop protein powder (preferably fruit flavored)
1 package sugar free jell-o powder
Make jell-o as directed on the package only right before you put it into the fridge; mix in one scoop fruit flavored protein powder. Syntrax's Nectar protein works great for this recipe.
Protein Powder Cottage Cheese:
Another very easy idea for those on a high protein diet and looking for a fast meal. Take 1/2 to1 cup cottage cheese and mix with 1/2 to 1 scoop protein powder. If you are looking for a more complete protein and fat meal, which may be the case for those on carb cycling plans, add in a tablespoon of peanut butter to get the macronutrient profile you need.
Protein Peanut Butter Balls:
3/4 cup peanut butter
1/4 cup honey
1 scoop chocolate or vanilla protein powder
1/2 cup raw oats
Mix all ingredients together in a bowl and form into small 1" balls. Place in the fridge for a few hours and then enjoy.
Protein Powder Parfait:
2 cups chopped mixed berries
2 cups of sugar free yogurt or pudding
1 scoop protein powder
Mix protein powder in with yogurt or pudding. Layer fruit and pudding/yogurt in a tall parfait glass. Top with chocolate shavings or a dab of fat free cool whip. Makes 2 servings.
Oatmeal Pancakes:
1 cup raw oats
1 scoop protein powder
3 egg whites
1/4 cup water
1 1/2 tsp cinnamon
2 packets sweetener
1 1/2 tsp baking powder
Place all ingredients in a blender and blend for 30 seconds. Then pour onto a hot grill and cook like a normal pancake. An optional addition is to add some frozen fruit after the batter is blended.
-
LEMON BLUEBERRY SURPRISE MUFFINS
3 eggs
3 tablespoons oil
1/4 cup heavy cream
1 1/4 cups vanilla whey protein powder
2 teaspoons baking powder
1/3 cup Splenda
1/4 teaspoon cinnamon
1 tablespoon grated lemon rind
1/2 teaspoon grated orange peel
1/2 cup blueberries
3 ounces cream cheese, cut into 9 small cubes
non-stick spray or paper muffin liners
Preheat oven to 375 degrees. Line 9 muffin tins with paper liners or spray with non-stick spray. Combine the eggs, oil, and cream; stir to blend. Add the whey powder, baking powder, Splenda, cinnamon, lemon rind, and orange rind.
Stir until just combined. Do not over stir or muffins will be tough. Fold in the blueberries gently.
Spoon 1/2 the batter into the prepared muffin tins. Place a cube of cream cheese in the center of each. Fill with remaining batter, making sure batter goes completely over and around the cubes of cream cheese.
Bake at 375 degrees for 8 to 10 minutes, or until muffins spring back to the touch and no longer look moist on top. Serve warm.
Makes 9 muffins.
BROWNIES
1 c. bran
2 eggs
6 tbsp. chocolate protein powder
3 tsp. diet lite
Dash salt
2 tsp. cinnamon
1/4 c. water
6 tbsp. powdered milk
1/2 tsp. baking powder & baking soda
1 tsp. chocolate extract
1 c. unsweetened applesauce
Bake in an 8"x8" pan at 325 degrees for 20 minutes.
FROSTING:
5 tbsp. chocolate protein powder
1/2 tsp. chocolate extract
2 tsp. diet lite sweetener
Chocolate flavored diet pop, enough to mix
Makes 8 servings, each = 1/8 fruit, daily bran, powdered milk, protein powder.
-
LEMON BLUEBERRY SURPRISE MUFFINS
3 eggs
3 tablespoons oil
1/4 cup heavy cream
1 1/4 cups vanilla whey protein powder
2 teaspoons baking powder
1/3 cup Splenda
1/4 teaspoon cinnamon
1 tablespoon grated lemon rind
1/2 teaspoon grated orange peel
1/2 cup blueberries
3 ounces cream cheese, cut into 9 small cubes
non-stick spray or paper muffin liners
Preheat oven to 375 degrees. Line 9 muffin tins with paper liners or spray with non-stick spray. Combine the eggs, oil, and cream; stir to blend. Add the whey powder, baking powder, Splenda, cinnamon, lemon rind, and orange rind.
Stir until just combined. Do not over stir or muffins will be tough. Fold in the blueberries gently.
Spoon 1/2 the batter into the prepared muffin tins. Place a cube of cream cheese in the center of each. Fill with remaining batter, making sure batter goes completely over and around the cubes of cream cheese.
Bake at 375 degrees for 8 to 10 minutes, or until muffins spring back to the touch and no longer look moist on top. Serve warm.
Makes 9 muffins.
BROWNIES
1 c. bran
2 eggs
6 tbsp. chocolate protein powder
3 tsp. diet lite
Dash salt
2 tsp. cinnamon
1/4 c. water
6 tbsp. powdered milk
1/2 tsp. baking powder & baking soda
1 tsp. chocolate extract
1 c. unsweetened applesauce
Bake in an 8"x8" pan at 325 degrees for 20 minutes.
FROSTING:
5 tbsp. chocolate protein powder
1/2 tsp. chocolate extract
2 tsp. diet lite sweetener
Chocolate flavored diet pop, enough to mix
Makes 8 servings, each = 1/8 fruit, daily bran, powdered milk, protein powder.
OMG Laura!!!! :o Those look awesome, thanks!!! :-*
-
OMG Laura!!!! :o Those look awesome, thanks!!! :-*
Lol, you're welcome Lori. I think posted like 300 recipies, lmao. ;D
But yeah, some look very yummy. :P
-
WOW... omg this totally doesn't count... this is desert!!
I'm going to peruse these recipes when I have more time...I'll post some more of my favorites.
S’Mores Shake
2 scoops chocolate PROTEIN
A few marshmallows (or cream)
1/3 cup of graham crackers
3 tablespoons of light chocolate syrup
12 ounces of skim milk
1/3 cup of ice
Rip, I tried this shake and it gave me all sorts of strange diarrhea. I think it may have been from all the milk. What do you recommend as a good replacement for the milk if one is prone to these sorts of things?
-
Rip, I tried this shake and it gave me all sorts of strange diarrhea. I think it may have been from all the milk. What do you recommend as a good replacement for the milk if one is prone to these sorts of things?
Try plain water. It should still be pretty good. :)
-
Try plain water. It should still be pretty good. :)
exactly.
-
Egg whites are a great milk substitute as well. :)
-
i don't know how anyone digests milk and protein powder together. :-X
-
i don't know how anyone digests milk and protein powder together. :-X
eh...just makes ya a little more gassy. ;D
-
Try plain water. It should still be pretty good. :)
Egg whites are a great milk substitute as well. :)
Stop smiling at me. Thank you
-
eh...just makes ya a little more gassy. ;D
egg whites aren't much better ;D
-
egg whites aren't much better ;D
Tru dat
-
yummmm Thank You Laura :D
-
yummmm Thank You Laura :D
Anytime w8m8 :-*