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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 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) � 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 Cr�me 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 � cup skim milk 1 packet, no sugar added hot cocoa mix 1 scoop Chocolate protein powder 4 ice cubes (or � - 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 � 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 � cup pineapple, canned, packed in juice (or Lite syrup) 4 ice cubes (or � - 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 Cr�me protein powder 1 rounded scoop Keto Shake Banana Cr�me 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 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 � 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) � 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 1� 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. 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. 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 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

I have been seeing counsellors who specialize in eating disorders for many years.All of them have different approaches how to deal with this disorder: one of my councelors wanted me to eat everything but in moderation,and the one I am seeing now want me to eat "clean" and to stay away from junk food. I decided to listen my counsellor and up my calories to 1400.Believe or not,I always ate pretty healthy, even when I was 300 pounds;my problem was with portions.Before surgery,I used to eat the whole bag of salad(which is 600 calories) + I would add grilled chicken(another 200 calories) and that was my lunch. I think best approach for binge eaters is healthy balanced diet(not keto,not low-carb,not fat -free),but normal healthy diet with appropriate amount of carbs,protein,and fat(and calories overall).Depriving myself of food only will get me in trouble.I did it all my childhood,and as consequence,I developed eating disorder.I will keep eating healthy and exercise 3-5 times per week.I will let you know if it helped me with my binges.Now I have 1-2 per week;I hope to eliminate them.Also,I think I will join BED support group;my therapist suggested one,where the organizer is registered dietician.Also,I will eliminate some foods Enoch trigger my binges;one of this foods is granola(whenever I buy one,I end up eating it in 2 days). Thank you all for your suggestions and support.I feel so much better now!Good luck with your journeys! Sent from my LGMP260 using BariatricPal mobile app

You have tried it but went back on regular diet and put your weight back on. Do you think low-carb diet is sustainable for life? I know many opt for Keto and low carb diets but can you personally do it for life? That should be the question to ask. If it isn't sustainable, it isn't for you. After done various diets, I know personally, low carbs/Keto isn't for me. I don't like restrictive diets. They always triggered my binging. So I will always make sure not to intentionally restrict anything from my diet. Of course, a balanced diet is a must. But restrictive diet is a big NO NO for me unless it's something temporary. I won't be able to do it for life nor do I want to make that my lifestyle post surgery.

I've got one person in my office that has had similar responses. She is also large and is on the keto diet now. I'm happy for her that she likes doing the keto plan, but she's in her 60s and she has yoyo dieted for years. If it was that simple, we would not have the high obesity rates we have. I just let her blather on. She means well but is misguided in thinking I am interested in another diet plan like keto.

Also...both of these meals are heavy on the meat for me...and are more rare. The diet I follow is more like the Mayo Clinic Diet. Lots of whole grains, beans, legumes. Tons of veggies and fruits. Much less meat. I don't like Keto. I know most bariatric patients follow keto for rapid weight loss and I did a lot of research to find a group that had different ideas. We still have a protein goal of 60-80g per day....but my group works with those of us who like to include more plant based proteins, fresh produce and whole grains. We eat a lot of carbs. I say that and people freak out. LOL. But it's true. What we don't eat...are refined carbs. Anything high glycemic is a no-go with the exception of natural fructose in whole fruits. Exercise is a key part of my plan.

My journey began by yo-yo dieting. If there was a diet, I tried it, Weight-Watchers numerous times, Jenny Craig Twice, Nutri-system Twice, Low-Carb, Keto and at least I kid you not 30 other diet attempts! Oh, I forgot the best one! HMR, weight-loss shakes under medical care, I lost 200 pounds or more on that one! It was great and I kept my weight off for SIX years but old poor eating habits crept back in. Which brought me to 2012 and Dr. Steiner at St. Joe East in Lexington, Ky performed a Bariatric Sleeve. I did everything they told me, Everything! A remember waking up from surgery and it hurting like hell! Of course, they cut half my stomach OUT and threw it away. What did I think it was going to feel like? LOL. Anyway, I remember the great pain and they gave me something obviously that helped, morphine or something. So the next day, Dr. Steiner came in and said are you ready to go home? I was like NO, I am in so much pain, he told me to walk as much as I could around the floor. So, I made myself get out of bed and rolled the pole holding my IV fluid bag around the floor of the hospital wing I was in. I did that ALL day long and of course the amazing Dr. Steiner was right by the next morning I WAS ready to go home! I love Dr. Joshua Steiner, he is a brilliant doctor, I trust him as a surgeon implicitly! Unfortunately, St. Joe East was either overrun with patients or short staffed and I was NOT well tended too! I was in pain a lot as they were always late giving me pain medicine as I had switched from morphine to pills. So, they send me home with a bottle of Percocet which I only needed for I'd say a day or two and the rest I flushed! From the day I got home I continued what Dr. Steiner said to help heal myself faster, I got on my treadmill and walked and walked and walked and I healed so fast! I followed the liquid high protein diet, unjury, etc. by the book I did what he and his staff said to do! I am a great patient in that way, I do what I am told! I think walking so much, every single day really helped as far as loose skin too. Since I was off work for two weeks, when I got up at 4:45 in the morning every day, I started by putting on my shoes and hopping on the treadmill! Within two weeks I was up to an hour a day on the treadmill! I went back to work after two weeks and I was so tired, A four hundred and ten-pound body is tired when it can only consume so many calories as my stomach was so swollen and smaller and couldn't hold much food/liquid at all. But, I made it. So, I continued to follow exactly what Dr. Steiner and the staff said to do and the weight came off! I went to all my check-ups, lab works etc. I got to the weight they said I would and then the weight-loss stopped at 240 pounds! Boom! I maintained that for probably two years, continuing to follow the recommended LOW CARB diet. But then, I started slowly gaining weight! Scary! Check your diet? Are you eating differently? no, I'm not! Are you eating MORE? YES, I am! Hmmmm. But, my stomach is smaller! Right? Have you stretched it? I didn't know you could do that until AFTER surgery! Anyway, I was gaining weight and it was packing back on. While I lose FAST, I gain it FASTER! Oh Joy! So, I ballooned back up to 340 pounds and was too ashamed to go back to the weight-loss clinic and I know they would have helped me any way they could. But, I was so ashamed and felt so bad inside, you know the feeling when you have lost weight and gained it back, it SUCKS! Anyway, I was visiting another doctor locally and she was terrific, but when we came to the topic of food, I told her I followed a low carb diet, thinking I was so healthy! It's kind of funny now that I know better. I didn't know that a low carb diet was so detrimental to my health, but my doctor did and she said and I quote: "You are Killing Yourself eating that way!" Now, wasn't that nice!? LOL. Well, she didn't just criticize she was amazing and so supportive and she helped me change my eating habits to a No OIL, Whole Food Plant Based Diet! First Question, Where do I get my protein!???? I NOW I KNOW, that is not a cause for concern, I get all the protein and then some eating this way. The beauty of this way of eating is I am no longer deprived of delicious foods and I can eat potato's, glorious grains, fruits, vegetables, the recipes, and creations are endless and more importantly, DELICIOUS! I went from 340 pounds to 200 pounds! Not overnight but gradually and this is the first time that I have ever lost weight and not felt deprived in some way! I didn't have to weigh my food! I didn't have to measure my food! I didn't have to count calories? I didn't have to count carbs? I didn't have to count fat grams? I didn't have to count anything! I could now seat down to a meal and enjoy it and eat until I felt satiated! Wow! You know what? That is nice! Of course, I had a diet mentality, so I had to deprogram myself! That is a whole story in itself! I had to make myself NOT limit myself! That's crazy but true! I learned about nutrition! I found out that this whole PROTEIN thing is MOSTLY MARKETING! I found out the Food Pyramid has been marketing for YEARS! It's getting better but it's not there yet! The meat and dairy industries are huge and they OWN the politicians, like many other industries. Like my parents and our ancestors, we are indoctrinated into the foods we eat and I had to deprogram myself from years of indoctrination! I had to find out for myself that we are the ONLY species who DRINKS ANOTHER SPECIES MILK! What the? That's CRAZY! And GROSS! LOL. Anyway, THIS Works for me and "I" feel like I have been given the keys to the Kingdom because I have finally found a way of eating I LOVE and most of all feel NO deprivation! I am proud of myself for being so open-minded! I used to be a "Hey, do want some beef with your steak kind of person!" Or, go to Burger King or McDonald's and just order beef patties with Cheese and that's ALL I ate! Or I would just eat BACON for breakfast! So, being open-minded I no longer eat, any added OIL, No MEAT (Fish, Foul, Beef, Veal, etc) No Dairy (Cheese, Milk, Yogurt, etc.) I am so happy and healthy! No more Cholesterol meds for me! Also, when I had weight-loss surgery they told me my GERD would go away, be cured! Nope, I still had indigestion, acid reflux, GERD whatever you call it and if anything it became WORSE After surgery! I was aspirating when I slept! That is not fun! So, I took Prilosec/Nexium/Omeprazole! Turns out these medicines are linked to kidney DISEASE! I saw a commercial from a law firm saying if you took these meds and have kidney failure call our firm to join a class action law suit! That's not fun to realize you are on this stuff to help control your horrible acid reflux and it may cause your kidneys to fail! It didn't help much as I was still aspirating in my sleep! I had to start sleeping in a recliner! Anyway, NOW I am off that medicine because I don't need it any longer since I don't eat the foods that cause acid!!!! I didn't release eating animal flesh or eating animal milk products like cheese cause acid reflux!? Who knew? Yes, I was ignorant of so many things concerning nutrition! I am still on this journey, but I am so grateful to Dr. Steiner for performing my surgery and to St. Joe East for supporting me during my journey, I need to go back and let them see how well things are now! They would be proud, they are great! I am so grateful to my new doctor for helping me learn about nutrition and about how we were meant to eat and how when you eat the foods you are meant to eat your body rewards you with the body you are meant to have, one that's healthy and trim! Good Luck to everyone on this journey!

You will gain weight for a couple of weeks. Stored glucose has a water component. If you've been on keto for a while, you'll have depleted your body of normal glucose stores. When you refill those stores with a traditional diet....the glucose is stored with quite a bit of water. Within a couple of weeks, you'll start losing again. But yes...you'll feel that bump. Try not to get discouraged....you're not gaining any fat.

Has anyone ever started out doing keto and then switching back to a more traditional bariatric plan? Did your body adjust easily or did you gain weight? Just to clarify- i don't mean going from keto to eating pizza and french fries all day. But i do mean transitioning from the keto diet to a lower fat, higher protein, low good carb (such as fruits, veggies including starchy veggies and beans) lifestyle.

I am happy WLS is working so well for you. I would like to lose weight quicker. Even when I eat small amounts the scale doesnt move much. So trying more of a keto approach of reducing my carbs. Replaced breakfast with a protein shake and lunch with a tuna salad. Heres hoping...

I’ve tolerated a square of plain cheese thin crust (think cracker crust) pizza from Domino’s, so it’s probably the case that the thinner the crust, the better. Which sucks for me, living in Chicago. When I tried a keto diet last year, my wife made pizza using scrambled eggs for a crust, THAT was tasty.

Quick article on plant based Keto Anyone attempting this? https://www.mindbodygreen.com/articles/vegetarian-keto-diet?mbg_p=amp&mbg_ref=search_related

Most of the veteran posts, lets face it.... are "Help, I've regained!" And the response I see over and over and over and over is... "Go back to basics...starve yourself at 1000 calories a day (or less)...start drinking protien shakes....do keto...blah blah blah" I don't mean to criticize heartfelt advice...and I know some of ya'll are genuinely trying to help. But why in the world would you tell someone to do the same thing over again....that didn't work the first time? It seems nuts to me. My two cents: see a bariatric therapist. Stop the self punishment. Stop the self sabotage. Stop the self harming extremes. Get down to the real reasons you're addicted to food, what you're medicating with it...and work on fixing those issues. If you do....making slow reasonable changes to your diet that have slow but steady results....will work. You don't have to starve. You don't have to do very low calorie diets that hurt your metabolism, your bone density, and your muscle mass. You don't have to be so freaking EXTREME. Breathe. Make reasonable changes you can live with for a lifetime. No crash diets. They don't work. You know this. How many years experience do you have KNOWING that this approach doesn't work? Stop running from the real issues.

Check out this book and its companions. Its plan is what I intend to follow when I'm back to normal food post-surgery. I've been following this pre-surgery and have lost 50 lbs, This seems to be the most logical and nutritionally sound food plan that I've found. It's not "keto" but there are similarities. Particularly look at the Metabolic Reset (on page 20) if you are stalled. The Author's premise is to eat far more vegetables, unlimited fruit, snack only on these and nuts & seeds, and use animal protein as flavor not as the star of every meal. Matthew Weiner, MD, A Pound of Cure. He's also written The Bariatric Guide and Cookbook, and How Weight Loss Surgery Really Works. I recommend all three books, available in paperback and Kindle. The author is a bariatric surgeon.

I had surgery during the Keto/intermittent fasting boom and I relied heavily on that excuse. Was I really fooling anyone? In retrospect, I doubt it. Now with the rise of highly effective weight loss medication and it’s media coverage, people will think whatever they want anyway, despite your well thought out excuse. You can always remain vague and say your health is improving and then immediately switch the conversation to focus on something else. I absolutely love the “enough about me, what about you?” pivot.

If you're looking for a convenient and tasty way to supplement your protein intake, check out the wide selection of bariatric-friendly protein bars available at the BariatricPal Store. While some options are available in single servings, others are sold in bulk. This allows you to easily find the perfect protein bar without the risk of wasting money on a whole box of something you may not like. Here are some of the awesome protein bar brands they carry: - Atkins Nutritionals - BariatricPal - Bhu Foods - BSN - Buff Bake - Built Bar - CanDo - Convenient Nutrition - Dang - Detour - Eat Me Guilt Free - Epic - Evolved - Extend Nutrition - Genius Gourmet - Good To Go - HealthSmart Foods - IQBar - Keto Bars - Keto Wise - Kirkland - Love Good Fats - MET-Rx - Munk Pack - Muscle Foods - NuGo - One Brands - Optimum Nutrition - Organic Food Bar Company - Perfect Keto - Power Crunch - Promax - Proti Diet - Pure Protein - Quest Nutrition - Raw Revolution - Rawmantic Chocolate - Robert Irvine's Fit Crunch - SlimFast - Think! - Universal Nutrition - ZonePerfect

Hi Jabba, I had my wls October 10 2017. I was at a stall as well. I decided to go back to Keto and intermittent fasting. Gosh! I am longer at a stall! 10 pound loss in 2 weeks! My Sister is doing as well. ( she is almost at 4 year post wls) My Sis is losing quite well too! I'm not saying this WOE is for everyone, however it is working well for us atm. Good luck on your continuing journey. Di Sent from my SM-G930V using BariatricPal mobile app

Hi guys. Just an update. I' back on track. I'm at 97 kg now. I am muslim so i fasted through the month ramadan (6 may - 3 june). It did wonders for me. Lost a total of 10 kg in that month. Still 12 kg to go. I think within 6 - 8 months it should be possible for me. Also the Keto diet helped me alot. I advise this to everyone who is stuck on a plateau. Thanks for the reactions. Bye

Had my rny on 5/16, no complications or issues. The first two weeks of recovery went great, and I went down 20 lbs pretty quickly. Unfortunately I ended up in the hospital after 2 days of vomiting and nausea with diabetic keto acidosis and dehydration. I was in the hospital for 2 days and it threw me off my recovery a little. Since then I’ve been trying to get back into walking every day again as I haven’t lost anything after the initial 20 lbs. I just had my first post-op appointment on Wednesday and spoke to the nurse practitioner about some lower abdominal pain that has remained since getting sick, and she suggested that I switch the brand of water I’m drinking to something less acidic. I feel lucky that I’m not having any bigger issues. I seem to be tolerating each new food without a problem and have no issues getting my protein and water in everyday, I’m just frustrated that the scale hasn’t moved in 2 weeks. ☹️

I still at 14 months keep it between 650-850 for loss. My sweet spot is somewhere in the 650-750 calorie range keeping carbs low and mostly from low glycemic veg and leafy greens, a tiny bit of berries now and then, a tiny bit of nuts/seeds/nutbutters now and then. And average protein of 60-80g. I don't know what maintenance will look like. But. We are in ketosis. We have weeks of energy stores hanging on our tookuses (unless we're at our ideal weight, then we have to make other plans). And because we are in ketosis (if we're following our surgeon's and RD's plans, we can tap into those eternal fat stores to make up any caloric deficit we experience on a daily basis. Our body (AS LONG AS INSULIN IS LOW) has access to a 24/7 buffet of fat cells. So we need protein to help with cell repair. We need the fat that's hanging on our bellies and butts to use as fuel. And we have no need of 1 single carbohydrate cuz our body has the ability to create whatever glucose is needed to run those few cells that only run on sugar (the brain, a few kidney cells, and some red blood cells). Will we need fewer cals after we get to goal? Compared to what? Compared to what we were eating pre-surgery? Most assuredly. Will our metabolism have possibly slowed? Probably a little. But will we still need to eat 650-850/day. Most of us won't. But I do know some older women who maintain around 900-1100/day. They don't exercise though and are post meno. Some have other health issues. But I see more here and on another board (filled with very successful long term vets), who lost on 650-850 in a low carb keto environment, who still eat a similar diet composition, and who now exercise and live happy, active lives and they maintain anywhere from 1200-1800 cals/day--or more! Your thermostat for weight equilibrium is what you make it. And it is wholly dependent on the quality of the food you eat. All calories are not equal. And CICO is a myth, but having a dietary caloric deficit is imperative for weight loss to occur. Otherwise you are just in maintenance or you are eating with a regain.

I’m 8 1/2 years out and I’ve gained and lost about 20-25 lbs every two years or so. It DOES take will power and realizing we are losing like NORMAL peeps now. Keep it in check before it snowballs. I’ve always lost FAST. Not so much now and only thing that works for me is low carb/Keto. In process of losing that same regain now and have lost about 12 pounds doing Keto/low carb and not eating after 8pm til about 11am. Easy because I am a meat eater. You CAN do it. Just focus on NO GRAZING, snacking and basics!

The first year I didn’t eat desserts often because my palate changed and every flavor was intensified but I totally understand wanting it. I tried to make smart substitutions like low sugar or sugar free items. Mostly Keto, protein or diabetic brands. As everyone says that first year is pretty critical because it’s the absolute fastest you’ll lose the weight and there’s a good chance you’ll overshoot your goal with can help as a buffer zone against possible regain (losing after regain later is possible but a lot harder).

Im hitting 5 years this may and I've also gained about 30 lbs back from my lowest weight this year I'm determined to loose it by starting a keto diet and start tracking my meals with MYFITNESSPAL app Sent from my SM-G960U using BariatricPal mobile app

I always feel like the best way to get back on track is to follow a structured plan. Whether it is Weight Watchers, South Beach, Keto, Whole 30.... having the limits established help me stick to the particular plan. Set up a small goal with a planned reward for yourself. Not food! A new book, a trip to the movies, a manicure or a new nail polish. Failing to plan is planning to fail. Good luck! You can do it!

My pre op diet was real food too, no shakes, but keto. I had no pain or discomfort at all. I also had always been a big protein & vegetable eater so not a huge change to my diet except for the extra fat. Eating a more high fibre (from cruciferous vegetables like cabbage, broccoli, Brussel sprouts, kale, collard greens, etc.) can give you wind & maybe colic. Would be worth a call to your medical team to rule out anything not related to the change of diet.

You might lose your hair. But what will you gain? Why are you having this surgery? Would you be willing to lose your hair, if it meant adding 20 years to your life? I lost half of my hair when I did keto and it never grew back. I might lose the other half of my hair after I have surgery. The way I see it, my hair is a small price to pay for better health and a longer life. Would I be willing to be bald, if it meant being able to see my grandchildren? You betcha. The people whose opinions matter to me, will still love me even if I don't have hair. Everyone else can kiss my grits. I'll invest in some fun wigs. My husband can have a different woman, every night! LOL! But, chances are, my hair will grow back - and yours will too.