jackamo
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MRP Shakes
1 cup dry old fashioned oats
1.5 scoops of whey or custom mix
1tbsp of all natty PB
u can add a banana if bulking or fresh strawberries
1-2 packets of splenda
Chocolate Banana Shake
1 to 2 scoops of Chocolate Protein
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
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 MRP
6 to 8 ounces of whole (or 2%) milk
6 ice cubes
1 banana
Mix in a blender on medium for 1 minute.
Pour into a tall glass. Enjoy!
Raspberry Chocolate Thick
1 to 2 scoops of Chocolate MRP
6 to 8 ounces of whole (or 2%) milk
6 ice cubes
8 raspberries
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
6 to 8 ounces of water
4 to 6 ice cubes
1 banana
3/4 cup of 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
6 to 8 ounces of water
4 to 6 ice cubes
1 or 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
6 to 8 ounces of water
4 to 6 ice cubes
20 to 30 blueberries
Mix in a blender on medium for 1 minute.
Pour into a tall glass. Enjoy!
Vanilla Smoothie
1 C. ice
1 C. Milk
3 Tbsp of fat free/sugar free instant pudding (choc or vanilla)
1 or 2 servings vanilla protein powder
Orange Cremsicle Smoothie
1 c. fat free vanilla yogurt
1 c. ice
1/2 can of diet sunkist soda
1 or 2 scoops vanilla protein powder
Homemade Weight Gainer
You take two scoops of protein powder, any flavour.
2 tablespoons of peanut butter.
1 Banana
12 oz of 1% milk.
This shake gives you about
65g of protein
70g of carbs
20g of fat(mostly good)
for a total of about 720 cal.
Nutritional values might change depending on protein powder used etc
Oatmeal Meal Replacement Shake
This is a homemade meal replacement that contains all the nutrition of a hearty bowl of oatmeal. It's got complex carbs, protein, and a little good fat to extend its contribution to your energy stores. If you expect the rest of the day to be hectic, why not double it up and take half of the shake to work to ensure you don't skip a meal just because you'll be stuck in a meeting.
Ingredients:
½ cup dry measure oatmeal, cooked in water and cooled
1-2 scoops vanilla protein
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
Directions:
Add all ingredients to blender, blend, and pour into cup. If your short on time, just use dry oatmeal or oat flour.
Nutritional Information for added ingredients (excludes milk & protein powder):
Per Serving:
Calories - 215
Carbs - 33g
Protein - 7g
Fat - 7g
Fiber - 5g
Yogurt protein shake (no protein powder required)
This shake is great for post slin.
16oz skim milk
2 cups of fat free yogurt, blueberry, strawberry, keyline, peach are all good.
Blend with hand mixer or in blender.
Nutritional info.
400 calories
0 fat
75 Carbs
36 protein.
Peanut Brittle Protein Shake
This is a delicious favorite I discovered quite by accident as I sat staring at my "boring" vanilla protein powder and wanting something sweet. This mimics peanut brittle only in taste. It won't send your blood sugar soaring and it's a fun way to get in some healthy unsaturated fat.
Ingredients:
1-2 scoops vanilla protein (as directed on label)
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
Directions:
Add all ingredients to blender, blend, and serve. I like to add the peanut butter in last so it stays a little chunky, just like the peanut brittle it is replacing.
Nutritional Information for added ingredients (excludes milk & protein powder):
Per Serving:
Calories - 108
Carbs - 6 g
Protein - 4g
Fat - 8 g
Fiber - 1g
The Hulk
This is a pistachio flavored shake that I came up with one busy morning for my son. He loved it because it was green and walked around the rest of the day doing lat spreads that "ripped" his shirt. I loved it because it only added 19 calories to my protein shake.
Ingredients:
1-2 scoops vanilla protein (reccomended on label)
1 ½ 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
Directions:
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. The shake is a light green even without the food coloring but if you want it green (like The Hulk!), you'll need a few drops.
Nutritional Information for added ingredients (excludes milk & protein powder):
Per Serving:
Calories - 19
Carbs - 5g
Protein - 0g
Fat - 0g
Fiber - 0g
Stawberry smoothie
5 large strawberries
6 oz. light (reduced sugar) fat-free strawberry yogurt, frozen
(This is one container of Yoplait)
4 oz. Crystal Light or other sugar-free lemonade
2 serving protein powder
Optional additives for increased nutrition
Put all ingredients into blender.
Blend until smoothie consistency is reached!
Nutritional Information:
Serves 2, per serving:
Fat: 0 g
Calories: about 70
doesn't include protein powder
Pinapple Orange Banna Smoothie
1 banana
6 oz. light (reduced sugar) fat-free peach yogurt, frozen
(This is one container of Yoplait)
6 oz. (1 can) Dole Pine-Orange-Banana juice
2 servings protein powder.
Put all ingredients into blender.
Blend until smoothie consistency is reached! If drink is too thick, add orange juice.
Nutritional Information:
Serves 2, per serving:
Fat: .5 g
Calories: about 143 (the banana is high in calories, about 105)
Doesn't include protein powder
Choclate Peanut Butter Banana Smoothie
1 banana
2 Tbs. Peanut Butter (chunky or smooth... whatever you prefer!)
1-2 squirts of Hershey's reduced calorie chocolate syrup
1 Tbs. wheat germ
6 oz. soy milk
2 servings protein powder
Put all ingredients into blender.
Blend until smoothie consistency is reached!
Nutritional Information:
Serves 2, per serving:
Fat: 5 g
Calories: about 170
doesn't include protein powder
Apple Peach Kick Smoothie
1 fresh peach
1/3 cup non-fat milk
1/4 cup of frozen apple juice concentrate
2 servings protein powder
Peal 1 fresh peach. Cut it into thin slices. Put into a plastic bag with a zipper bag, laying flat. Put the plastic bag into the freezer for 1-2 hours. Take out 1/4 of the peaches and break them into pieces. Mix in a blender with 1/3 cup of milk and 1/4 cup of frozen apple juice concentrate. Cover and blend until smooth. pour into a glass, and add more peach slices for peachy ice cubes!
**Recipe courtesy of [email protected]
Nutritional Information:
Serves 1, per serving:
Fat: 0 g
Calories: unknown
doesn't include protein powder
Pumpkin Pie Shake
Vanilla Protein
2 equal packets
1-2 Tbsp. Pumpkin (canned)
Dash nutmeg and pumpkin pie spice
Ice, H20, blend
If you can afford te carbs & sugar in your diet throw a grahm cracker in the blender.....mmm
Pina colada smoothie.
1 6oz container nonfat coconut yogurt (frozen)
1/2 banana (frozen)
1/2 of a 20 oz can crushed pineapple
1 c. nonfat milk
2 servings portein powder
Put all ingredients into blender.
Blend well until smoothie consistency is reached!
Nutritional Information:
Serves 2, per serving:
Fat: .5
Calories: 185
not including protein powder
Tangy Summer Smoothie
1 nectarine
6 oz. light (reduced sugar) fat-free peach yogurt, frozen
(This is one container of Yoplait)
1/2 c. Dole Pine-Orange-Guava juice (comes in a carton)
1/2 c. Crystal Light or other sugar-free lemonade
2 servings protein powder
Put all ingredients into blender.
Blend until smoothie consistency is reached!
Nutritional Information:
Serves 2, per serving:
Fat: 0 g
Calories: about 110
Doesn't include protein powder
Melon Madness Smoothie
1 cup of peach fat-free yogurt, frozen
1 cup skim milk
1/2 cup cantaloupe
1/2 cup honey dew melon
4 ice cubes
1/2 cup strawberries (or subsitute with watermelon)
2 servings of protein powder
Put yogurt, milk, and strawberries into blender. Blend on high for about 30-45 seconds. Then add in cantaloupe, melon, and ice. Blend once again on high for 1 minute.
Nutritional Information:
Serves 2, per serving:
Fat: 0
Calories: 190
Doesn't include protein powder
Cantelope Cherry Smoothie
1/2 cantaloupe (peeled, seeded, and sliced)
1/2 cup apple or apricot juice
2-3 pitted cherries
1/4 cup raspberries or blackberries
3-4 ice cubes
2 servings protein powder
Put all ingredients into blender.
Blend until smoothie consistency is reached!
Nutritional Information:
Serves 2, per serving:
Fat: unknown
Calories: unknown
Black and Blue Smoothie
1/4 cup blueberries
1/4 cup blackberries
1 banana
1/2 cup apple juice
1/3 cup raspberry sorbet
2 servings protein powder
Nutritional Information:
Serves 2, per serving:
Fat: .5 g
Calories: 150
Doesn't include protein powder.
Carrot Smoothie
2 cups carrot juice
1/2 cup apple juice
6 oz. non-fat vanilla or plain yogurt, frozen
1 banana
Nutritional Information:
Serves 2, per serving:
Fat: .5 g
Calories: about 235
Doesn't include protein powder.
This one is called the Macho Power Shake
1 cup nonfat soy milk (such as Healthy Valley Soy Moo)
1/2 cup orange juice
1 banana
1/2 cup cantaloupe
1 T. peanut butter
1/2 cup strawberries, fresh or frozen (without sugar)
Nutritional Information:
Serves 2, per serving:
Fat: 5
Calories: 205
Doesn't include protein powder.
Berry Good Shake
Ingredients:
Mix 2 scoops of Berry Protein with
4 strawberries
15 blueberries
16 ounces of nonfat milk
1.2 cup of ice cubes.
It is so good that you should serve it with a little umbrella in it!
Protein-Carb Almond Blast
Ingredients:
Mix 2 Scoops of Vanilla Protein
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.
It's like pudding!
Strawberry Nut Shake
Ingredients:
Mix 2 Scoops of Vanilla protein
1 cup of fat-free strawberry yogurt
6 shredded macadamia nuts.
Plum Ice Shake
Ingredients:
Mix 2 scoops of Vanilla protein
1 ripe plum (pitted)
juice of 1 lemon
16 ounces of ice water
1.2 cup of ice cubes.
Peppermint Oatmeal Shake
Ingredients:
Mix 2 scoops of Chocolate Protein
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
Ingredients:
Mix 2 scoops of Chocolate Protein
1 cup of skim milk
5 ice cubes
1 cup of water
1 spoonful of instant coffee!
Tastes like a gourmet concoction!
Wild Berry Boost
Ingredients:
2 scoops vanilla protein
8 raspberries
4 strawberries
15 blueberries
16 ounces nonfat milk
1/2 cup ice cubes
Peanut Butter Chocolate Truffle
Ingredients:
2 scoops chocolate flavor whey protein 1 teaspoon creamy peanut butter
16 ounces nonfat milk
1/2 cup ice cubes
Creatine Catalyst
Ingredients:
2 scoops vanilla flavor whey protein powder
5 Granny Smith apples
5 grams (one teaspoon) Creapureä*£reatine powder
1/2 cup ice cubes
Cinnamon Roll Protein Shake
Ingredients:
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
Directions:
Add all ingredients to blender, whip, and serve.
Nutritional Information:
Aor added ingredients (excludes protein powder & use of milk)
Calories - 25
Carbohydrates - 5g
Protein - 0g
Fat - 0 g
Fiber - 0 g
Nada Colada Protein Shake
Ingredients:
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
Low-carb version: Omit juice and use 1/2 tsp sugar-free pineapple-orange drink mix (dry). Increase water or milk to 8 oz.
Directions:
Add all ingredients to blender, whip, and serve.
Nutritional Information:
for added ingredients (excludes protein powder & use of milk)
Calories - 61
Carbohydrates - 15g
Protein - 0g
Fat - 1g
Fiber - 0g
Strawberry Cheesecake
Ingredients:
10 oz pure water
8 frozen strawberries
4 tbs. low fat sour cream
10-15 drops liquid stevia (optional)
1.5 oz. protein of choice
Blueberry Dream
Ingredients:
10 oz. Pure water
1/2 cup fresh or frozen blueberries
1.5 oz. protein of choice
2 tsp. flax seed oil
15 drops liquid stevia (optional)
Fat Burning Peaches and Cream
Ingredients:
8 oz. pure water
1 ripe peach
2 tbs. low fat sour cream
8 drops liquid stevia (optional)
1.5 oz protein of choice
Tropical Treat
Ingredients:
8 oz. pure water
1/2 banana (frozen)
2 tbs. low fat sour cream
1 tsp. coconut extract
10-15 drops liquid stevia (optional)
1.5 oz. protein of choice (vanilla flavor)
Tropical Pleasure
Ingredients:
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 Egg Protein
Stevia or Agave to taste (optional)
2-3 ice cubes (optional)
Chocolate Almond Delight
Ingredients:
10-12 oz. pure water
15 raw almonds
1/2 tsp. coconut extract
1.5 oz protein of choice (chocolate flavor)
Stevia 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
Ingredients:
12 oz pure water
1 tsp. pure cocoa powder
2 tbs. low fat sour cream
10-15 drops liquid stevia
2 oz. protein of choice (chocolate flavor)
2 tsp. flax seed oil
High Energy Shake!
Ingredients:
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 of choice
Stevia to taste (optional)
2-3 ice cubes (optional)
Super Slimmer
Ingredients:
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 of choice
Stevia to taste (optional)
Heavy Gainer
Ingredients:
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 of choice
Stevia to taste (optional
Weight Gainer
Ingredients:
14 oz. pure water
2 bananas or 2 scoops YAM Power
3 tbs. peanut butter
6 drops liquid stevia (optional)
2 oz. protein of choice
Super Healthy Honey Banana Shake
Super healthy shake that tastes pretty damn good - the flax seed oil helps the nutrients digest gradually so you get a steady supply of protein, I always put some honey in, cause it's healthier than sugar, and after a workout it will feed your body's need for simple sugar.
Ingredients:
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
The spirulena definately changes the color and flavor of this shake alot! So if you cant get used to the taste simply leave it out. The shake provides carbs, protein and plenty of vitamins/minerals, so you can easily use it as a meal replacement.
Rock N' Roll Protein Shake
Here is my favorite protein smoothie I have for breakfast a few times a week! If you are close to a show, knock out the banana and essence! This shake gives you a good start to the day with high protein, good fats, good carbs giving potassium.
Ingredients:
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
HAPPY BLENDING!!
1 cup dry old fashioned oats
1.5 scoops of whey or custom mix
1tbsp of all natty PB
u can add a banana if bulking or fresh strawberries
1-2 packets of splenda
Chocolate Banana Shake
1 to 2 scoops of Chocolate Protein
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
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 MRP
6 to 8 ounces of whole (or 2%) milk
6 ice cubes
1 banana
Mix in a blender on medium for 1 minute.
Pour into a tall glass. Enjoy!
Raspberry Chocolate Thick
1 to 2 scoops of Chocolate MRP
6 to 8 ounces of whole (or 2%) milk
6 ice cubes
8 raspberries
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
6 to 8 ounces of water
4 to 6 ice cubes
1 banana
3/4 cup of 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
6 to 8 ounces of water
4 to 6 ice cubes
1 or 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
6 to 8 ounces of water
4 to 6 ice cubes
20 to 30 blueberries
Mix in a blender on medium for 1 minute.
Pour into a tall glass. Enjoy!
Vanilla Smoothie
1 C. ice
1 C. Milk
3 Tbsp of fat free/sugar free instant pudding (choc or vanilla)
1 or 2 servings vanilla protein powder
Orange Cremsicle Smoothie
1 c. fat free vanilla yogurt
1 c. ice
1/2 can of diet sunkist soda
1 or 2 scoops vanilla protein powder
Homemade Weight Gainer
You take two scoops of protein powder, any flavour.
2 tablespoons of peanut butter.
1 Banana
12 oz of 1% milk.
This shake gives you about
65g of protein
70g of carbs
20g of fat(mostly good)
for a total of about 720 cal.
Nutritional values might change depending on protein powder used etc
Oatmeal Meal Replacement Shake
This is a homemade meal replacement that contains all the nutrition of a hearty bowl of oatmeal. It's got complex carbs, protein, and a little good fat to extend its contribution to your energy stores. If you expect the rest of the day to be hectic, why not double it up and take half of the shake to work to ensure you don't skip a meal just because you'll be stuck in a meeting.
Ingredients:
½ cup dry measure oatmeal, cooked in water and cooled
1-2 scoops vanilla protein
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
Directions:
Add all ingredients to blender, blend, and pour into cup. If your short on time, just use dry oatmeal or oat flour.
Nutritional Information for added ingredients (excludes milk & protein powder):
Per Serving:
Calories - 215
Carbs - 33g
Protein - 7g
Fat - 7g
Fiber - 5g
Yogurt protein shake (no protein powder required)
This shake is great for post slin.
16oz skim milk
2 cups of fat free yogurt, blueberry, strawberry, keyline, peach are all good.
Blend with hand mixer or in blender.
Nutritional info.
400 calories
0 fat
75 Carbs
36 protein.
Peanut Brittle Protein Shake
This is a delicious favorite I discovered quite by accident as I sat staring at my "boring" vanilla protein powder and wanting something sweet. This mimics peanut brittle only in taste. It won't send your blood sugar soaring and it's a fun way to get in some healthy unsaturated fat.
Ingredients:
1-2 scoops vanilla protein (as directed on label)
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
Directions:
Add all ingredients to blender, blend, and serve. I like to add the peanut butter in last so it stays a little chunky, just like the peanut brittle it is replacing.
Nutritional Information for added ingredients (excludes milk & protein powder):
Per Serving:
Calories - 108
Carbs - 6 g
Protein - 4g
Fat - 8 g
Fiber - 1g
The Hulk
This is a pistachio flavored shake that I came up with one busy morning for my son. He loved it because it was green and walked around the rest of the day doing lat spreads that "ripped" his shirt. I loved it because it only added 19 calories to my protein shake.
Ingredients:
1-2 scoops vanilla protein (reccomended on label)
1 ½ 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
Directions:
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. The shake is a light green even without the food coloring but if you want it green (like The Hulk!), you'll need a few drops.
Nutritional Information for added ingredients (excludes milk & protein powder):
Per Serving:
Calories - 19
Carbs - 5g
Protein - 0g
Fat - 0g
Fiber - 0g
Stawberry smoothie
5 large strawberries
6 oz. light (reduced sugar) fat-free strawberry yogurt, frozen
(This is one container of Yoplait)
4 oz. Crystal Light or other sugar-free lemonade
2 serving protein powder
Optional additives for increased nutrition
Put all ingredients into blender.
Blend until smoothie consistency is reached!
Nutritional Information:
Serves 2, per serving:
Fat: 0 g
Calories: about 70
doesn't include protein powder
Pinapple Orange Banna Smoothie
1 banana
6 oz. light (reduced sugar) fat-free peach yogurt, frozen
(This is one container of Yoplait)
6 oz. (1 can) Dole Pine-Orange-Banana juice
2 servings protein powder.
Put all ingredients into blender.
Blend until smoothie consistency is reached! If drink is too thick, add orange juice.
Nutritional Information:
Serves 2, per serving:
Fat: .5 g
Calories: about 143 (the banana is high in calories, about 105)
Doesn't include protein powder
Choclate Peanut Butter Banana Smoothie
1 banana
2 Tbs. Peanut Butter (chunky or smooth... whatever you prefer!)
1-2 squirts of Hershey's reduced calorie chocolate syrup
1 Tbs. wheat germ
6 oz. soy milk
2 servings protein powder
Put all ingredients into blender.
Blend until smoothie consistency is reached!
Nutritional Information:
Serves 2, per serving:
Fat: 5 g
Calories: about 170
doesn't include protein powder
Apple Peach Kick Smoothie
1 fresh peach
1/3 cup non-fat milk
1/4 cup of frozen apple juice concentrate
2 servings protein powder
Peal 1 fresh peach. Cut it into thin slices. Put into a plastic bag with a zipper bag, laying flat. Put the plastic bag into the freezer for 1-2 hours. Take out 1/4 of the peaches and break them into pieces. Mix in a blender with 1/3 cup of milk and 1/4 cup of frozen apple juice concentrate. Cover and blend until smooth. pour into a glass, and add more peach slices for peachy ice cubes!
**Recipe courtesy of [email protected]
Nutritional Information:
Serves 1, per serving:
Fat: 0 g
Calories: unknown
doesn't include protein powder
Pumpkin Pie Shake
Vanilla Protein
2 equal packets
1-2 Tbsp. Pumpkin (canned)
Dash nutmeg and pumpkin pie spice
Ice, H20, blend
If you can afford te carbs & sugar in your diet throw a grahm cracker in the blender.....mmm
Pina colada smoothie.
1 6oz container nonfat coconut yogurt (frozen)
1/2 banana (frozen)
1/2 of a 20 oz can crushed pineapple
1 c. nonfat milk
2 servings portein powder
Put all ingredients into blender.
Blend well until smoothie consistency is reached!
Nutritional Information:
Serves 2, per serving:
Fat: .5
Calories: 185
not including protein powder
Tangy Summer Smoothie
1 nectarine
6 oz. light (reduced sugar) fat-free peach yogurt, frozen
(This is one container of Yoplait)
1/2 c. Dole Pine-Orange-Guava juice (comes in a carton)
1/2 c. Crystal Light or other sugar-free lemonade
2 servings protein powder
Put all ingredients into blender.
Blend until smoothie consistency is reached!
Nutritional Information:
Serves 2, per serving:
Fat: 0 g
Calories: about 110
Doesn't include protein powder
Melon Madness Smoothie
1 cup of peach fat-free yogurt, frozen
1 cup skim milk
1/2 cup cantaloupe
1/2 cup honey dew melon
4 ice cubes
1/2 cup strawberries (or subsitute with watermelon)
2 servings of protein powder
Put yogurt, milk, and strawberries into blender. Blend on high for about 30-45 seconds. Then add in cantaloupe, melon, and ice. Blend once again on high for 1 minute.
Nutritional Information:
Serves 2, per serving:
Fat: 0
Calories: 190
Doesn't include protein powder
Cantelope Cherry Smoothie
1/2 cantaloupe (peeled, seeded, and sliced)
1/2 cup apple or apricot juice
2-3 pitted cherries
1/4 cup raspberries or blackberries
3-4 ice cubes
2 servings protein powder
Put all ingredients into blender.
Blend until smoothie consistency is reached!
Nutritional Information:
Serves 2, per serving:
Fat: unknown
Calories: unknown
Black and Blue Smoothie
1/4 cup blueberries
1/4 cup blackberries
1 banana
1/2 cup apple juice
1/3 cup raspberry sorbet
2 servings protein powder
Nutritional Information:
Serves 2, per serving:
Fat: .5 g
Calories: 150
Doesn't include protein powder.
Carrot Smoothie
2 cups carrot juice
1/2 cup apple juice
6 oz. non-fat vanilla or plain yogurt, frozen
1 banana
Nutritional Information:
Serves 2, per serving:
Fat: .5 g
Calories: about 235
Doesn't include protein powder.
This one is called the Macho Power Shake
1 cup nonfat soy milk (such as Healthy Valley Soy Moo)
1/2 cup orange juice
1 banana
1/2 cup cantaloupe
1 T. peanut butter
1/2 cup strawberries, fresh or frozen (without sugar)
Nutritional Information:
Serves 2, per serving:
Fat: 5
Calories: 205
Doesn't include protein powder.
Berry Good Shake
Ingredients:
Mix 2 scoops of Berry Protein with
4 strawberries
15 blueberries
16 ounces of nonfat milk
1.2 cup of ice cubes.
It is so good that you should serve it with a little umbrella in it!
Protein-Carb Almond Blast
Ingredients:
Mix 2 Scoops of Vanilla Protein
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.
It's like pudding!
Strawberry Nut Shake
Ingredients:
Mix 2 Scoops of Vanilla protein
1 cup of fat-free strawberry yogurt
6 shredded macadamia nuts.
Plum Ice Shake
Ingredients:
Mix 2 scoops of Vanilla protein
1 ripe plum (pitted)
juice of 1 lemon
16 ounces of ice water
1.2 cup of ice cubes.
Peppermint Oatmeal Shake
Ingredients:
Mix 2 scoops of Chocolate Protein
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
Ingredients:
Mix 2 scoops of Chocolate Protein
1 cup of skim milk
5 ice cubes
1 cup of water
1 spoonful of instant coffee!
Tastes like a gourmet concoction!
Wild Berry Boost
Ingredients:
2 scoops vanilla protein
8 raspberries
4 strawberries
15 blueberries
16 ounces nonfat milk
1/2 cup ice cubes
Peanut Butter Chocolate Truffle
Ingredients:
2 scoops chocolate flavor whey protein 1 teaspoon creamy peanut butter
16 ounces nonfat milk
1/2 cup ice cubes
Creatine Catalyst
Ingredients:
2 scoops vanilla flavor whey protein powder
5 Granny Smith apples
5 grams (one teaspoon) Creapureä*£reatine powder
1/2 cup ice cubes
Cinnamon Roll Protein Shake
Ingredients:
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
Directions:
Add all ingredients to blender, whip, and serve.
Nutritional Information:
Aor added ingredients (excludes protein powder & use of milk)
Calories - 25
Carbohydrates - 5g
Protein - 0g
Fat - 0 g
Fiber - 0 g
Nada Colada Protein Shake
Ingredients:
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
Low-carb version: Omit juice and use 1/2 tsp sugar-free pineapple-orange drink mix (dry). Increase water or milk to 8 oz.
Directions:
Add all ingredients to blender, whip, and serve.
Nutritional Information:
for added ingredients (excludes protein powder & use of milk)
Calories - 61
Carbohydrates - 15g
Protein - 0g
Fat - 1g
Fiber - 0g
Strawberry Cheesecake
Ingredients:
10 oz pure water
8 frozen strawberries
4 tbs. low fat sour cream
10-15 drops liquid stevia (optional)
1.5 oz. protein of choice
Blueberry Dream
Ingredients:
10 oz. Pure water
1/2 cup fresh or frozen blueberries
1.5 oz. protein of choice
2 tsp. flax seed oil
15 drops liquid stevia (optional)
Fat Burning Peaches and Cream
Ingredients:
8 oz. pure water
1 ripe peach
2 tbs. low fat sour cream
8 drops liquid stevia (optional)
1.5 oz protein of choice
Tropical Treat
Ingredients:
8 oz. pure water
1/2 banana (frozen)
2 tbs. low fat sour cream
1 tsp. coconut extract
10-15 drops liquid stevia (optional)
1.5 oz. protein of choice (vanilla flavor)
Tropical Pleasure
Ingredients:
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 Egg Protein
Stevia or Agave to taste (optional)
2-3 ice cubes (optional)
Chocolate Almond Delight
Ingredients:
10-12 oz. pure water
15 raw almonds
1/2 tsp. coconut extract
1.5 oz protein of choice (chocolate flavor)
Stevia 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
Ingredients:
12 oz pure water
1 tsp. pure cocoa powder
2 tbs. low fat sour cream
10-15 drops liquid stevia
2 oz. protein of choice (chocolate flavor)
2 tsp. flax seed oil
High Energy Shake!
Ingredients:
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 of choice
Stevia to taste (optional)
2-3 ice cubes (optional)
Super Slimmer
Ingredients:
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 of choice
Stevia to taste (optional)
Heavy Gainer
Ingredients:
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 of choice
Stevia to taste (optional
Weight Gainer
Ingredients:
14 oz. pure water
2 bananas or 2 scoops YAM Power
3 tbs. peanut butter
6 drops liquid stevia (optional)
2 oz. protein of choice
Super Healthy Honey Banana Shake
Super healthy shake that tastes pretty damn good - the flax seed oil helps the nutrients digest gradually so you get a steady supply of protein, I always put some honey in, cause it's healthier than sugar, and after a workout it will feed your body's need for simple sugar.
Ingredients:
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
The spirulena definately changes the color and flavor of this shake alot! So if you cant get used to the taste simply leave it out. The shake provides carbs, protein and plenty of vitamins/minerals, so you can easily use it as a meal replacement.
Rock N' Roll Protein Shake
Here is my favorite protein smoothie I have for breakfast a few times a week! If you are close to a show, knock out the banana and essence! This shake gives you a good start to the day with high protein, good fats, good carbs giving potassium.
Ingredients:
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
HAPPY BLENDING!!
