Protein Shakes

[erikam 1]

Help me please! I'm sure this discussion has been covered before, but I need opinions on Protein Shakes about to start my post-op diet. I hate anything that has that "Diet" taste. I can tolerate "SugarFree" a little more jello's and such, but I'd like to know what you think the best tasting Protein Shake? I'm into anything fruity Strawberries, stuff like that. Also what should a grocery list look like what would you recommend? Thanks

[Lollicatt 36]

Hey ErikaM, My surgeon is Dr. Reilly as well so I feel compelled to answer you! I'm not on my pre-op yet, last appt is 9/16 wooohooo, but I've been preparing myself with recipes and such in the meantime. This is long, so I apologize, but I got it from another thread in here and copied and pasted into word. Hope this helps and please let me know how your experience goes!!

pumpkin Protein shake

This is a wonderfully decadent way to get in your protein! Spicy, creamy and icy-thick.…milkshakes never had it so good!

1/4 cup pumpkin puree

1 cup skim milk or soymilk

1 scoop vanilla Protein powder (such as Matrix Simply Vanilla)

1/2 teaspoon pumpkin pie spice (or 1/4 t. cinnamon, 1/8 t. cloves, 1/8 t. ginger)

2 tablespoons Splenda Granular

1/4 cup Cool Whip or NSA vanilla yogurt

1 cup ice cubes

Place pumpkin, milk, Protein Powder, spices, Splenda, cool whip or yogurt, and ice cubes in blender container; process until slushy. Makes one Meal Replacement serving.

Per Serving: 230 Cal; 28 g Protein; 5 g Tot Fat; 13 g Carb; 1 g Fiber; 2 g Sugar; 115 mg Sodium

Mocha Liqueur Shake

3/4 cup light rum

1/4 cup coffee flavored liqueur

1 scoop Matrix Simply Vanilla Protein powder

1 pint vanilla ice cream

4 cubes ice

Maui Martini

1 scoop vanilla whey protein powder (20 grams protein)

1 (1.5 Fluid ounce) jigger best-quality vodka

2 (1.5 Fluid ounce) jiggers coconut flavored rum

1 (1.5 fluid ounce) jigger banana liqueur

ice cubes

1 fresh pineapple spear or ring for garnish

BANANA PROTEIN NOG

1 scoop Matrix Simply Vanilla protein powder

1 cup skim milk

A one inch chunk of banana

1/8 teaspoon nutmeg

1/2 teaspoon vanilla

Place all ingredients in blender and process until smooth.

Banana/Peanut Butter shake (12 grams protein)

8 ounces fat-free milk

1 tablespoon creamy Peanut Butter

1/4 - 1/2 banana

Blend until smooth in blender.

Orange Dreamsicle (28 grams protein)

1 scoop vanilla whey protein powder (20 grams protein)

1 scoop (individual serving) sugar-free Sunrise Orange Crystal Lightâ powder

8 ounces skim milk

Alternatives: substitute 4 ounces orange juice for 4 ounces milk; substitute 4 ounces yogurt for 4 ounces milk; add 1/2 tsp. orange zest to shake.

Sunrise Smoothy

1 scoop vanilla protein powder

1 cup orange juice (or orange tang)

½ banana (peeled)

1 carton Low Carb Vanilla Yogurt

1 tablespoon Splenda

4-5 frozen strawberries

Mix in blender until smooth

Cherry Vanilla

1 scoop vanilla protein powder

4-5 maraschino cherries

2 scoops low carb vanilla ice cream

1 cup cherry sugar free kool-aid

Mix in blender until smooth

Peach

1 scoop vanilla protein powder

1 cup Crystal Lite peach tea

4-6 frozen peach slices

4 ice cubes

Mix in blender until smooth

Strawberry-Lemonade

1 scoop vanilla protein powder

1 cup sugar free lemonade kool-aid

4-5 frozen strawberries

4-5 ice cubes

Mix in blender until smooth

Cherry Vanilla Coke Float

1 scoop vanilla protein powder

2 scoops low carb SF ice cream

1 cup diet coke

4-5 cherries

Mix in blender until smooth

Apple Pie Frosty

1 1/2 scoops HDT 5+1 vanilla protein powder

1 apple, peeled, cored, and sliced

(or 1/2 C no-sugar-added applesauce)

2 packets Splenda

1/2 t cinnamon

1/4 t nutmeg

3/4 C Water

8-10 ice cubes Blend thoroughly and drink up

Butterscotch Pecan liquid Pie

2 scoops ProScore 100 vanilla

8 oz cold Water

2 T sugar free butterscotch pudding mix

4-5 ice cubes

1/4 C pecans

Blend protein powder, water and pudding mix.

(The pudding mix thickens the liquid considerably).

Add ice cubes and blend till ice slivers.

Add pecans and blend again for a few seconds.

Pour into nice huge parfait glass and enjoy.

(about 300 calories).

Cherry Vanilla Protein Shake

1 scoop vanilla powder

1/2 cup SF cherry yogurt

4 ice cubes

splash water

vanilla extract (to taste)

cherry extract (to taste)

Put all of it in a blender and hit liquify! Enjoy

Choco Mint Shake

1 1/2 scoops HDT 5+1 chocolate protein powder

1 packet sugar free hot chocolate mix

1 teaspoon mint flavoring

1/2 cup of soy milk

1/2 cup of water

6 large ice cubes

Put all ingredients into blender

And mix to desired consistency. Serve cold.

Chocolate Almond Shake

2 scoops ProScore 100 chocolate

1 cup of soy milk

2 T Sweet N Low chocolate Syrup

1 t almond flavoring

1/4 cup of almonds

6-8 ice cubes

Blend all ingredients,

Except almonds and ice cubes,

Then add nuts and cubes and blend again

Chocolate Banana Peanut Butter De-Lite

3/4 c. cold water

1/4 c. Toasted Marshmallow s/f syrup

2 scoops PS IOO Chocolate Protein Powder 4 packets. equal

1/2 small banana

1T. low sugar Peanut Butter

1T. s/f White Chocolate Instant Pudding Mix

Put everything in blender

And whirl till smooth.

Scrape down sides if necessary

And whirl some more.

Chocolate Banana smoothie

1/2 cup banana Fat-Free NutraSweet Sweetened Yogurt

1/2 cup Non-fat Milk

1/2 cup ripe banana peeled and sliced

Dash of Vanilla

1 Scoop Chocolate Protein Powder of Choice

Put all ingredients except ice in blender,

Blend until smooth.

Add ice and blend

To give it a frozen smoothie consistency.

Chocolate Coconut Shake

2 oz Coconut Milk

6 oz Cold Water

2 scoops Chocolate protein powder

1 tsp Chocolate or Banana sugar-free pudding

Hand Shake well.

Chocolate Covered Banana

1 scoop Chocolate Isopure

1/2 c 1% milk

splash of sugar-free chocolate syrup

1/2 banana

4 maraschino cherries

2 handfuls ice

Blend

Chocolate Covered Cherry Shake

1 1/2 scoops HDT 5+1 chocolate protein powder

1 cup soy milk

2T Sweet N Low chocolate syrup

10-12 cherries - (no pits please)

8-10 ice cubes

Put all ingredients into blender

And mix to desired consistency

Chocolate Frosty Shake

1 rounded scoop Optimum Nutrition Pro Complex Chocolate Protein Powder

1 rounded tsp. fat free sugar free French Vanilla International coffee

1 rounded tsp. fat free Creamora (non-dairy coffee creamer powder)

10 ice cubes

Use a blender to get a shake-like consistency

Chocolate Fudge Shake

2 scoops ProScore 100 chocolate

2 T chocolate fudge sugar free pudding mix

8 oz water

5 large ice cubes,

tiny silver spoon (optional)

Blend ProScore, pudding and water, add ice cubes,

Blend till crushed with ice slivers still un-melted,

Pour into insulated cup (makes about 16 oz)

And eat it with a tiny silver spoon.

Chocolate OrangeSicle

1 1/2 scoops ProScore 100 chocolate

1/2 Scoop OrangeSicle protein powder

8 oz water

Shake very well

Chocolate Peanut Butter Death

2 scoops PS100 Chocolate Protein Powder

8 oz Cold Water

2 tsp Chocolate SF Pudding Mix

1 packets Splenda

1 Generous splash (probably 1 1/2 ounces) of SF DaVinci Peanut Butter Syrup

1 Generous splash (probably 1 1/2 ounces) of SF DaVinci Cookie Dough Syrup

1 Heaping Tablespoon (Daloop) of Fat Free Cool Whip Light

1 Heaping Teaspoon of Reduced Fat Creamy Peanut Butter

approx. 6 oz of crushed ice

Mix until entirely smooth - pour - sit back and enjoy pure indulgence

Chocolate Peanut Butter Shake

1 scoop chocolate protein powder

1 tbs. peanut butter

1 cup skim milk

2 handfuls ice

Blend thoroughly

Chocolate Raspberry Shake

2 scoops ProScore 100 chocolate

8 oz water (or skim, lactaid or soy milk) sugar free raspberry syrup

Blend and enjoy

Chocolate Vanilla Swirl

1/2 scoop chocolate protein powder

1/2 scoop vanilla protein powder

splash Vitamite

splash water

ice

Blend thoroughly

Chocolate-Banana Shake

1 scoop chocolate protein powder

1/2 banana

1 cup skim milk

2 handfuls ice

Blend thoroughly.

Hint: if you can't use a banana,

Try banana extract...tastes good!

Coco Loco

1 1/2 scoops 100%Whey Vanilla Protein powder

4 oz Vitamite

6 packets Splenda

splash Luzianne Peach Mango Ice Tea flavoring

2 drops Coconut extract

2 drops pineapple extract

1 drop Rum extract (optional)

5 ice cubes

Blend and chop ice thoroughly

Cookies & Cream

Splash of Cookies & Cream coffee Splash of Vitamite

Splash of water

1 tsp. Sugar Free DaVinci Chocolate Chip Cookie Dough Syrup (optional)

1/3 scoop ProBlend 55

Mocha/cappuccino

1/3 scoop Pro V60 Chocolate Thunder

1/3 scoop Pro V60 Vanilla Crème ice Blend

Creamy Peach Melba

6-8 frozen peach slices

4-6 oz water

1 tbsp peach mango Luzianne Tea Flavor

1 tsp DaVinci Raspberry flavor

2 packets splenda

1 tbsp heavy cream

2 scoops Keto Peaches & Cream Protein Powder

Blend peaches,

Water, flavorings, & splenda until liquid.

Add protein powder.

Drizzle in cream last. Blend well.

Donna's Delicious Protein Smoothie

6 to 8 oz sunrise orange crystal light (premade)

3 ice cubes

3 frozen raspberries

1 scoop of vanilla protein powder

Optional: tablespoon of light cool whip

Mix crystal light with the ice cubes and frozen raspberries,

Add the scoop of vanilla protein powder

And mix only for a few seconds

(mixing the protein too much causes it to foam)

Double Chocolate Fudge

½ cup skim milk

1 packet, no sugar added hot cocoa mix

1 scoop Chocolate protein powder

4 ice cubes (or ½ - 1 cup crushed ice) Mix in blender.

Egg Nog

1 scoop of Vanilla HDT 5+1 vanilla 1 cup of soy milk

1 teaspoon of rum extract

1/2 teaspoon of all spice

4-6 large ice cubes

Put all ingredients into blender and mix to desired consistency. Serve cold.

Elvis IS IN MY KITCHEN RIGHT NOW making a PB & J Milkshake

2 scoops ProScore Vanilla Protein Powder

1 Tbsp. vanilla sugar-free instant pudding

8 oz cold water

1 Tbsp or to taste berry, raspberry or peach (or other) sugar-free syrup

3-5 ice cubes

1 Tbsp. crunchy peanut butter

Combine the protein powder,

Pudding, and sugar-free syrup into blender

And blend for 30 seconds.

Add 3-5 ice cubes, blend until ice slivers,

Add crunchy peanut butter,

Blend for a few seconds.

Pour into 16 oz glass.

Eat with a small silver spoon, savoring each spoonful.

Extra spicy ProScore Mocha Chai

2 oz of any strong (i.e. Starbucks)

left-over cold coffee with half & half

piece of fresh ginger

4-5 cloves few peppercorns

1 oz cold strong unsweetened Chai tea

4-5 ice cubes

2 scoops ProScore 100 Chocolate Protein Powder

pinch nutmeg

splash vanilla extract

in a COLD blender, add cold coffee,

ginger, cloves, peppercorns, cold Chai tea.

Blend, adding 4-5 ice cubes one at a time

until ice cubes are broken up.

Add 2 scoops protein powder while blender is moving.

Add cinnamon, nutmeg and vanilla extract.

Frappachino

1 tbs. instant coffee or a splash of cold coffee

1 scoop chocolate or vanilla protein powder

2 handfuls ice

1/2 cup skim milk

blend thoroughly.

Frappucchino On-the-Go

1/2 can Blue Luna light _mocha (or Starbuck's light Frappachino brand)

1 scoop chocolate protein powder

Shake in Blue Luna can and pour over ice.

Fruit Freeze

½ cup skim milk (substitute water if you don't do milk)

1 scoop unflavored protein powder

5 strawberries, frozen, no added sugar

2 peaches, frozen, no added sugar

¼ cup pineapple, canned, packed in juice (or Lite syrup)

4 ice cubes (or ½ - 1 cup crushed ice) Mix in blender.

Fruit Smoothie

1/2 cup fresh squeezed orange juice

4 fresh strawberries frozen and sliced

1/2 fresh banana frozen and sliced

1 scoop Vanilla or strawberry protein powder of choice

Put all ingredients except ice in blender

And blend until smooth.

Add ice and blend until frozen smoothie consistency.

Fudgesicle

1 1/2 scoops chocolate protein powder

12 oz cold water

10 packets splenda

1 sugar free fudgesicle

1/2 oz DaVinci sugar free vanilla syrup

6 ice cubes

put all ingredients except protein into blender-

blend on high until no more pings from ice on blades-

turn down blender until top of mixture is moving

but not splashing-add protein-replace cover and whirl-

but not too high or it will puff up to about 40 oz!

Good Morning Smoothie

1 small banana

3/4 cup skim milk

1/2 cup non-fat sugar free strawberry yogurt

1/4 cup fresh squeezed orange juice

1 scoop vanilla protein powder of choice

Put all ingredients except ice in blender and blend until smooth.

Add ice and blend until frozen fruit smoothie consistency.

Iced Mocha Latte

2 scoops ProScore 100 chocolate, leftover cold coffee (decaf Hazelnut)

1 T fat free sugar free vanilla pudding mix

a splash of sugar free hazelnut coffee syrup

and a few ice cubes

Blend

Light and Dark Symphony

1 scoop ProBlend 55 _Mocha Cappuccino

splash coffee

splash water ice

Blend thoroughly for light symphony;

for dark symphony add 1 tbs. white chocolate SF syrup and blend

Luscious Pina Colada

2 scoops ProScore 100 vanilla

2 T vanilla sugar free pudding mix

dash of coconut flavoring

dash of pineapple flavoring

ice

Blend and enjoy

Mango Morning Smoothie

Juice of 1/2 of a fresh lime

2oz cold water

meat of 1 mango

small piece fresh ginger

1 tsp vanilla extract (or almond extract)

7-8 ice cubes

2 scoops ProScore Vanilla

Blend lime juice, cold water,

meat of mango, ginger and vanilla extract until smooth.

When blended, add 7-8 ice cubes, one at a time until blended.

Add ProScore Vanilla protein powder

one scoop at a time while blender is still moving.

You can substitute soy milk instead of water

and soy ice cubes instead of plain ice,

but you will need to watch calories with those substitutions.

Mocha, Ginger & Cinnamon

2 scoops ProScore 100 Chocolate

4 oz left-over coffee with half & half

a few good sprinkles of cinnamon

small piece FRESH ginger 6-8 ice cubes

Blend on low, then on high.

Add about 6-8 ice cubes, one at a time –

chuck each one HARD into the blender while blending.

Blend until creamy.

Old Fashioned Vanilla Ice Cream Shake

1 1/2 scoop GNC 100% Whey Vanilla Protein Powder

4-5 packets of Splenda

1 capful DaVinci's Sugar-Free Vanilla Syrup

5 oz Vitamite

lots of ice cubes

Blend syrup, Splenda, and Vitamite together.

Add protein powder; blend until mixed.

Add Ice and blend until chopped well.

Orange & Cream Shake

8 ounces (or less if you wish) Stewart's Diet Orange & Cream Soda

splash Vitamite

1 scoop ProV60 Vanilla Cream protein

ice blend extra thoroughly to get rid of all of the carbonation

Orange Banana Smoothie

1/2 cup cold water

1/2 cup pulp free OJ

1/2 banana sliced

1 rounded scoop Keto Shake Orange Crème protein powder

1 rounded scoop Keto Shake Banana Crème protein powder

1 cup ice

Blend all ingredients except ice until smooth.

Add ice, blend until smoothie consistency.

Orange Julius

8 oz non-fat plain yogurt

1 can (6 oz) Frozen Orange Juice Concentrate

2 1/2 cup skim milk

1 Tsp vanilla extract

2 scoops Protein Powder of your choice

Put ingredients in blender,

blend until smooth, fruit smoothie consistency.

Orange Julius Ain’t Got Nothing On Us Smoothie

2 Scoops ProScore 100 vanilla

6 oz water

1 T sugar free vanilla pudding mix

1/4 c real orange juice (preferably hand squeezed with pulp, or from store with pulp)

1 t good vanilla flavoring

3-4 ice cubes

Blend all ingredients except ice cubes.

Cold water will cause pudding mix to thicken.

Add ice cubes and blend till ice slivers.

Pour into tall glass and use straw to sip,

dainty, a little at a time, really taste it. Don't guzzle (grin)

Peach Creamsicle

6 oz Crystal Lite Peach Tea

2 tablespoon SF Instant Vanilla Pudding

1 scoop Vanilla Protein Powder

6 packets Splenda

ice cubes

Blend thoroughly

Peach and Strawberry Yummy

3 slices frozen peaches (or 1/2 frozen banana)

3 good sized frozen strawberries

1/4 - 1/2 cup water

1 packets Splenda

1 rounded Vanilla protein powder

Blend

Pina Colada Smoothie

8oz can refrigerated crushed pineapple in natural unsweetened juices

1 Tsp coconut flavoring

1/2 cup crushed ice

1 packet artificial sweetener

1 scoop vanilla protein powder of choice

Combine in blender and blend for 2 minutes on high

Pineapple Vanilla Ginger Shake

Meat from 1/2 SMALL COLD pineapple enough cold water to blend

small piece of fresh ginger

5-6 ice cubes

2 scoops ProScore 100 Vanilla Protein Powder

cinnamon and fresh mint

In a blender put meat from pineapple,

enough COLD water to blend, and ginger.

Blend until smooth.

Add 5-6 ice cubes, 1 piece at a time and blend until creamy.

Add 2 scoops of ProScore 100 Vanilla while blender is in motion

(OK to substitute different brand).

Pour into a brandy glass,

sprinkle a bit of cinnamon on top and add a piece of fresh mint.

Real Root Beer float

1.5 scoops of diet, sugar-free vanilla ice cream

1 scoop vanilla protein powder

3/4 can diet root beer

Stir thoroughly

Root Beer Float

1 scoop vanilla protein powder

1 can diet root beer

Mix thoroughly and pour over ice

Enen Better Root beer Float

2 scoops Vanilla Carb Solutions Protein Powder

1 12 ounce can Diet Root Beer (A&W is best) open and let soda go flat

4 or 5 ice cubes

2 envelopes Splenda

Throw it all in a blender and enjoy!

S'Mores

splash coffee (optional, but really does taste better!)

splash Vitamite

splash water DaVinci Sugar-free Toasted Marshmallow syrup (to taste)

Chocolate protein powder

(something milk-chocolaty seems to taste best ,

like ProV60 Chocolate Thunder)

Sans Sucre Cinnamon Sugar (to taste) ice

blend thoroughly

Snicker

splash Snicker doodle coffee

splash Vitamite

splash water

1 scoop chocolate protein powder

ice

Blend thoroughly.

Don't have Snicker doodle coffee?

Substitute regular coffee, SF hazelnut syrup and the SF cinnamon sugar.

This one is excellent!!!!

Snickers candy Bar

splash chocolate caramel coffee

splash Vitamite

splash water

1 tsp peanut butter or SF peanut butter syrup

chocolate protein powder

ice

Blend thoroughly.

Don't have chocolate caramel coffee?

You can substitute it with regular coffee,

SF caramel syrup, SF chocolate syrup

(optional) if you want even more of a chocolaty taste.

Strawberry berry Berry

1 scoop of Strawberry Pro Blend 55

4 strawberries (frozen or fresh)

1/4 cup of blueberries

1 cup of cranberry juice

1 cup ice or crushed ice

Put all ingredients into blender

and mix to desired consistency. Serve cold.

Strawberry Chocolate Milk

2 Scoops Strawberry Carb Solutions

1 Scoop (use the Carb Solutions scoop)

Carnation Fat Free Hot Cocoa

14 ounces water

Mix in blender with ice for a "shake"

or shake inshaker for a more milky consistency

Strawberry for Protein Dummies

10 frozen strawberrys

1/2 small banana

1 scoop (23g) Biochem's Ultimate LO Carb Whey (Natural Flavor)

8 oz Water

1/3 cup Carnation Nonfat Dry Milk

Splenda to taste

*Note: I found the protein

by going to a local health food store

and asking for a whey protein

with the LEAST taste and that mixed easily into water*

Tropical Breakfast Smoothie

1 cup fresh cut-up strawberries

8 oz pineapple chunks in natural juice

1 fresh banana sliced

1/2 cup cholesterol free egg product

1 scoop vanilla protein powder of choice

Put all ingredients except ice in blender,

blend until smooth,

add ice and blend to frozen smoothie consistency.

This recipe yields more than one serving

Two Berry Delight

1 cup frozen or fresh strawberries

1/2 cup raspberries

1/2 cup water

1 cup ice

1 packet of sweetener

1/2 cup milk

1 cup orange juice Vitamins or protein powder

Put all ingredients except ice in blender

and blend until smooth.

Add ice and blend to give it a frozen smoothie consistency

Vanilla Butterscotch

8 oz cold water

2 scoops vanilla ProScore

1T butterscotch sugar-free pudding

4 ice cubes

1 T vanilla sugar free pudding

4-5 ice cubes

blend it all, and let it set up a little,

and it tastes all custardy.

Vanilla Chai

Vanilla protein powder

8 oz iced Chai tea (made from tea bag and refrigerated)

dash of cinnamon

little Splenda

splash of soy milk

Blend and enjoy

Vanilla Frosty

1 1/2 scoops HDT 5+1 vanilla protein powder

1/2 to 1 container Dannon Fit and Light yogurt (any flavor)

3/4 c water or soy milk

10-12 ice cubes

Blend in blender until the consistency of a Wendy's frosty

Vanilla PB Fruity

2 scoops ProScore 100 vanilla

1 T sugar free vanilla pudding mix

8 oz water,

1T or to taste berry or raspberry or peach or other sugar-free syrup (0 calories)

3-5 ice cubes

2 t peanut butter-crunchy kind

Blend before adding peanut butter,

add peanut butter and blend again till ice slivers.

Note: (if you put in too many ice cubes, it will dilute the peanutty taste)...

Vanilla Spice Freeze

2 scoops ProScore 100 vanilla

2 T vanilla Sugar Free pudding mix

pinch of cinnamon

pinch of cloves

Blend, store in freezer until it gets thick. Yummmmm

Vanilla vanilla citrus

2 oz of refrigerated water

1/4 lime, (including rind) cut up in about 4-6 pieces

Piece of fresh ginger to taste

About 1/2 t. vanilla Blend. 45

Chuck in about 6 cubes, one at a time, till dissolved,

add 2 scoops of ProScore 100 Vanilla,

swirl in a little cinnamon, while still blending.

Add all except ice, ProScore and cinnamon.

Blend. Add remaining ingredients and blend again.

White Chocolate Mouse Mocha Frappachino

splash Vitamite

splash water

1 scoop PB55 Mocha Frappachino

1/2 tsp. SF Jell-O White Chocolate Mouse Pudding

handful of ice

Blend thoroughly, sweeten to taste (Optional)

Peanut Brittle Protein Shake

2 scoops vanilla protein powder

2 tbsp sugar-free instant butterscotch pudding mix (dry)

1 tbsp natural peanut butter (smooth or chunky)

8 oz. water (or low-fat milk)

3-6 ice cubes

Add all ingredients to blender, whip, and serve.

I like to use chunky peanut peanut butter

and add it last so that it it stays chunky (like peanut brittle)

but it tastes just as good with a smoother consistency.

Cinnamon Roll Protein Shake

2 scoops vanilla protein powder

1 tbsp sugar-free instant vanilla pudding

1/4 tsp cinnamon

1/2 tsp imitation vanilla (or 1/4 tsp extract)

1 packet artificial sweetener

a few dashes butter flavor sprinkles or butter-flavor extract

8 oz. water (or low-fat milk)

3 ice cubes

Add all ingredients to blender, whip, and serve.

The Hulk Protein Shake

2 scoops vanilla protein

1 ½ tbsp sugar-free pistachio pudding mix

1 mint leaf or a few drops peppermint extract (optional)

a few drops green food coloring (optional)

8 oz. cold water (or low-fat milk)

3-5 ice cubes

Add all ingredients to blender, blend, and pour into cup.

This tastes great without the mint so don't worry if you don't have it around.

Instant Breakfast

1/4 cup orange juice

1/2 cup milk skim

1 package of carnation instant breakfast

1 scoop of protein

4 ice cubes

Blend

Strawberry Instant Breakfast

1cup skim milk

1 packet of instant breakfast

1 scoop protein

1/2 cup frozen strawberries

blend 45 seconds

Mocha Instant Breakfast

SF Carnation Instant Breakfast

2c. NF low carb milk

1 tsp Decaf coffee

1/8 tsp cinnamon

1/2 scoop protein powder

Mix until smooth

This gives you 38g of protein!

Chocolate Fudge Shake

2 scoops ProScore 100 chocolate

2 T chocolate fudge sugar free pudding mix

8 oz water

5 large ice cubes,

tiny silver spoon (optional)

Blend ProScore, pudding and water, add ice cubes,

Blend till crushed with ice slivers still un-melted,

Pour into insulated cup (makes about 16 oz)

And eat it with a tiny silver spoon.

Berry Berry Smoothy

1 scoop vanilla protein powder

1-2 scoops low carb ice cream

1 cup skim milk (or 1% milk)

¼ cup frozen fruit medley

Mix in blender until smooth

Banana Mocca

8 oz milk (carb countdown, 2%, or whatever you use)

1 scoop vanilla protein powder

1/2 banana

1 tbsp. instant coffee

Ice

Blend

Chocolate-Banana-Coffee Shake

1/2 tsp coffee (I dont like coffee)

1 small scoop low carb ice cream

1/2 cup milk

1/2 cup water

1 scoop chocolate protein

1/2 banana

then I hit blend...

Lemon Strawberry Yogurt Smoothie

1 cup nonfat vanilla yogurt

1 scoop unflavored protein powder

1/2 cup lite orange juice

1 & 1/2 cup strawberries

1/2 cup crushed ice

1 T. lemon juice

1/2 tsp. lemon zest

Combine all in blender until smooth.

Colossal Cranberry Smoothie

Serves: 2

1 1/2 cups lite Cran-Raspberry Juice

2 cups frozen mixed berries

1 1/2 cups nonfat vanilla frozen yogurt

2 scoops unflavored protein powder

Put all ingredients into blender and blend until smooth

Banana Peanut Butter Smoothie

8 oz skim milk

1/3 small banana

1 tbsp natural peanut butter

2 packets of splenda

5 ice cubes

1 scoop unflavored protein powder (Could use chocolate if you wanted a choco banana PB smoothie)

In blender combine milk, banana, peanut butter and sweet n' low. Add ice cubes and pulse.

Double Berry Smoothie

1/4 cup orange juice

1 cup vanilla or plain low-fat yogurt

1 ripe banana, peeled and broken into pieces

1/4 cup blueberries, fresh or frozen

1/4 cup blackberries, fresh or frozen

1 scoop unflavored or vanilla protein powder

Chocolate Peanut Butter Supreme:

(Lean Mass Gain)

· 12 oz. water

· 4 ice cubes

· 1 tablespoon heavy whipping cream

· 1 tablespoon natural peanut butter

· 2 scoops chocolate protein powder

Mocha Shake:

(Lean Mass Gain)

· 6 oz. water

· 4 ice cubes

· 2 tablespoons heavy whipping cream

· 6 oz.. coffee*

· 2 scoops chocolate protein powder

· *You may use 12 oz. coffee and no water for an extra pre-workout or morning kick!

Frozen Chocolate Banana

(Lean Mass Gain)

· 12 oz. Water

· 4 to 5 ice cubes

· 1 banana

· 1 tablespoon heavy cream

· 2 scoops chocolate protein powder

German Chocolate Cake:

(Lean Mass Gain)

· 12 oz. water

· 4 ice cubes

· 1 tablespoon heavy cream

· 1 tablespoon cream of coconut

· 2 scoops chocolate protein powder

Tangerine Cream:

(Maximum Fat Loss or Lean Mass Gain)

· 12 oz. Tangerine Diet Rite

· 4 Ice Cubes

· 1 to 2 tablespoons heavy cream

· 1 to 3 scoops vanilla protein powder

Root Beer Float:

(Maximum Fat Loss or Lean Mass Gain)

· 1 can Diet A&W Root Beer

· 1 to 2 tablespoons Heavy Cream

· 4 ice cubes

· 1 to 3 scoops vanilla protein powder

Pineapple Blast:

(Lean Mass Gain Fat Burning and off Season)

· 4 ice cubes

· 12 oz. water

· 2 scoops vanilla protein powder

· 1/2 cup pineapple chunks

Pina Colada Passion

(Lean Mass Gain Fat Burning and Off Season)

· 12 oz. water

· 4 ice cubes

· 3 scoops vanilla protein powder

· 1/3 cup Pineapple chunks

· 2 tsp. Coconut extract

Ultra Oatmeal: (mix ingredients after cooking)

(Lean Mass Gain Fat Burning and Off Season)

· 1 serving cooked plain oatmeal (1/2 cup precooked)

· 1 to 1½ scoops vanilla protein powder

Power Fudge: Vanilla or Chocolate

(Lean Mass Gain Fat Burning)

· 1 scoop chocolate or vanilla protein powder

· 3 to 4 tablespoons heavy whipping cream

· *mix together in a bowl until ingredients reach consistency of cake icing. May be refrigerated or frozen.

Peanut Butter Muscle Balls:

(Lean Mass Gain Off Season)

· Follow directions for power fudge. Form peanut butter into small balls slightly larger than a marble. Coat with Power Fudge by rolling together to create a chocolate covered peanut butter ball. Refrigerate for 2 hours. May be frozen to speed up process.

Chocolate Banana Shake

· 1 to 2 scoops of chocolate protein powder

· 6 to 8 ounces of water

· 4 to 6 ice cubes

· 8 strawberries

· Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Chocolate Banana Shake

· 1 to 2 scoops of chocolate protein powder

· 6 to 8 ounces of water

· 4 to 6 ice cubes

· 1 banana

· Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Chocolate Strawberry Blast

· 1 to 2 scoops of chocolate protein powder

· 6 to 8 ounces of water

· 4 to 6 ice cubes

· 8 strawberries

· Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Vanilla Banana Creamy

· 1 to 2 scoops of vanilla protein powder

· 6 to 8 ounces of water or whole (or 2%) milk

· 6 ice cubes

· 1 banana

· Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Rasberry Chocolate Thick

· 1 to 2 scoops of chocolate protein powder

· 6 to 8 ounces of whole (or 2%) milk

· 6 ice cubes

· 8 rasberries

· Mix in a blender on medium for 1 minute. Pour into a tall glass. Drink or eat with a spoon!

Banana Cheerio Quickfast

· Great for a super fast morning meal

· 1 to 2 scoops of chocolate protein powder

· 6 to 8 ounces of water

· 4 to 6 ice cubes

· 1 banana

· 3/4 cup cup or original cheerios

· Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Orange Creamsicle

· 1 to 2 scoops of vanilla protein powder

· 6 to 8 ounces of water

· 4 to 6 ice cubes

· 1 to 2 peeled oranges

· Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Blueberry Blaster

· 1 to 2 scoops of vanilla protein powder

· 6 to 8 ounces of water

· 4 to 6 ice cubes

· 20-30 blueberries

· Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Mocha Surprise

· Save some leftover coffee and add about 1/2 cup to your next chocolate shake. Adds 0 calories but lots of taste.

Orange Tangy

· Add a dash of sugar free Tang to a vanilla protein shake. Adds less than 10 calories and brings back childhood memories of enjoying the real thing.

Grasshopper

· A few drops of mint extract will turn your chocolate shake into a chocolate mint treat.

Eggnog

· Add a dash of cinnamon, a dash of nutmeg and a sprinkle of butter buds to a vanilla shake to create a yummy eggnog flavor.

Protein & oatmeal pancakes

Ingredients

· 1/3 cup oatmeal

· 2 or 3 egg whites scrambled (or 1/2 cupe eggbeaters)

· 1 scoop vanilla protein

· 1/2 tsp baking soda

· dash of pumpkin pie spice

· 1/8 tsp sweet-n-low brown

Mix all ingredients in a small bowl and allow mixture to thicken for 2 to 3 minutes. Pour onto preheated frying pan or griddle. Cook over medium heat until golden brown, about 2 minutes per side. Gamish with fresh strawberries or sugar free syrup. Makes 1 serving.

Variation- Add 1/2 pack sugar free apple cider mix. Lots of flavor and only 8 more calories.

Peanut Butter Balls

Ingredients

· 1/2 cup all natural creamy peanut butter

· 1/4 cup honey

· 1 1/2 scoop vanilla protein

Mix all ingredients in a small bowl. Roll by hand into 1" balls and chill until firm (about an hour). They make great high protein Snacks and are an excellent source of healthy fats. Makes 4 servings.

Protein Pudding Shots

· Try mixing your scoop of protein with 2 tbs fat free, sugar free pudding mix and 1 oz ice water. Allow mixture to thicken and eat it with a spoon. Adds 50 calories and 6 grams of carbohydrates.

Nestled eggs

Makes 1 serving.

Per Serving: 174 Cal; 13 g Protein; 12 g Tot Fat; 5 g Carb; 0 g Fiber; 4 g Sugar; 201 mg Sodium

This one is so easy it's silly, really!! This could be a Soft Stage food since the egg is cooked to your liking and leaving the yolk slightly runny would help it sit in a new pouch easier. It's an old-fashioned recipe that’s creamy and cheesy and just the right size to make it very pouch-friendly. Double, triple or make a hundred of them to suit the crowd you're cooking for. (In that case you can do them in a shallow casserole dish and increase the cooking time.)

1 egg

3 tablespoons fat free half & half

1/4 teaspoon butter

2 tablespoons shredded cheese

1 teaspoon cooked, crumbled bacon (optional)

Salt and black pepper to taste

Preheat oven to 325 degrees.

Grease a custard cup and break the egg into it, leaving the yolk intact. Pour half & half over the egg until just the top of the yolk is peeking through. Dot with butter and sprinkle shredded cheese and bacon on top. Season with salt and pepper. Place custard cup on a cookie sheet and bake for 12-18 minutes, depending on how you like your eggs.< /span>

Zucchini Boats

Anyone with a summer garden has a few small tender zucchini to spare. This is a great looking dish; and a healthy and delicious meal when served with a tossed salad of baby greens, olives, artichoke hearts, grape tomatoes, and red onion, dressed with olive oil and balsamic vinegar. This dish also works with small thin japanese eggplant.

WLS serving, 1 zucchini boat: Calories 154, fat 6 gr, carbs 4 gr, protein 18 gr Makes 8 boats, 2 per regular serving

4 small zucchini, about 5-7 inches each

2 teaspoon olive oil

Kosher salt and freshly ground black pepper

16 ounces Italian turkey sausage, casings removed

1 cup ricotta cheese

1 cup marinara sauce (I use Barilla Marinara or Rustica Sweet Peppers and Garlic)

Parmesan cheese

Preheat broiler to high. Cut zucchini in half lengthwise and remove seeds from each half using a spoon, creating a shell. Arrange on baking sheet cut side up, brush cut surface with olive oil and season with salt and pepper. Broil 8 minutes, until zucchini are fork tender, and set aside.

While zucchini are broiling, cook turkey sausage in a nonstick skillet over high heat, mashing with a fork or wooden spoon until well browned and finely crumbled.

Assemble boats by spreading some of the ricotta in the hollow of each prepared zucchini, fill with 1/8th of the cooked meat and top with a little sauce. Sprinkle generously with Parmesan cheese. Broil 5-7 minutes, until boats are heated through and cheese is lightly browned.

Chocolate Monkey

8 oz. water or 4 oz. soy milk/4 oz. water

1 scoop chocolate protein

1/2 a banana

Place water in the blender first, then powder, then additions. Blend on low then high till well blended.

Strawberry Banana Smoothie

8 oz. water or 4 oz. soy milk/4 oz. water

1 scoop vanilla protein

1/2 banana

3 whole frozen strawberries

Place water in the blender first, then powder, then additions. Blend on low then high till well blended.

Banana Split

8 oz. water or 4 oz. soy milk/4 oz. water

1 scoop of vanilla protein powder

1/2 banana

1/4 cup chopped pineapple

2 frozen strawberries

Place water in the blender first, then powder, then additions. Blend on low then high till well blended.

Blueberry Bonanza Smoothie

8 oz. water or 4 oz. soy milk/4 oz. water

1 scoop of vanilla protein powder

1/2 cup frozen or fresh blueberries

Place water in the blender first, then powder, then additions. Blend on low then high till well blended.

Chocolate Covered Cherry

8 oz. water or 4 oz. soy milk/4 oz. water

1 scoop chocolate protein

10-12 frozen or fresh cherries

optional: 1 tsp. of SF Cherry Torani Syrup or a drop of cherry extract

Place water in the blender first, then powder, then additions. Blend on low then high till well blended.

Silky Latte

4 oz. Silk brand Mocha soy milk

4 oz. water

1 scoop vanilla protein powder

2-3 ice cubes

Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.

Silky Mocha

4 oz. Silk brand Mocha soy milk

4 oz. water

1 scoop chocolate protein powder

2-3 ice cubes

Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.

Mint Chocolate Chip Protein Smoothie

4 oz. Vitasoy Peppermint Chocolate soy milk

4 oz. water

1 scoop chocolate protein powder

2-3 ice cubes

Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.

Pumpkin Spice Smoothie

8 oz. water or 4 oz. soy milk/4 oz. water

1 scoop of vanilla protein powder

1/4 cup canned pumpkin (chilled)

Dash of pumpkin pie spice

Place water in the blender first, then powder, then additions. Blend on low then high till well blended.

Berry Berry Good Smoothie

8 oz. water or 4 oz. soy milk/4 oz. water

1 scoop of vanilla protein powder

1/2 cup frozen or fresh berries (strawberries, blueberries, raspberries)

Place water in the blender first, then powder, then additions. Blend on low then high till well blended.

Mochachinno

8 oz. cold coffee

1 scoop chocolate protein

2-3 ice cubes

Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.

Egg Nog Protein Shake

4 oz. Silk Nog soy milk

4 oz. water

1 scoop vanilla protein

Dash of nutmeg

Place liquid in the blender first, then powder. Blend on low then high till well blended. Dash of nutmeg on top.

Pina Colada

8 oz. water or 4 oz. soy milk/4 oz. water

1 scoop of vanilla protein powder

1/4 cup pineapple

1 Tbs. SF Coconut Torani Syrup (I've also used 2 T. of unsweetened coconut from the health food store or Baker's catalog)

Place water in the blender first, then powder, then additions. Blend on low then high till well blended.

Peanut Butter Cup

8 oz. water or 4 oz. soy milk/4 oz. water

1 scoop chocolate protein powder

1 Tbs. peanut butter (smooth or chunky)

2-3 ice cubes

Place water in the blender first, then powder, then additions. Blend on low then high till well blended.

Cherry Vanilla Smoothie

8 oz. water or 4 oz. soy milk/4 oz. water

1 scoop vanilla protein

5-6 maraschino cherries

1 Tbs. SF French Vanilla Torani Syrup

Place water in the blender first, then powder, then additions. Blend on low then high till well blended.

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 [ame=http://www.amazon.com/dp/B00060PTLO?tag=theworlda074c-20&camp=0&creative=0&linkCode=as1&creativeASIN=B00060PTLO&adid=1ASNFJ0QQZ2HSGPX3BZ0&]instant espresso powder[/ame]

2-3 ice cubes

Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.

Mocha Joe Protein Shake

4 oz. water

4 oz. vanilla soy milk

1 scoop Chocolate protein powder

1 tsp instant espresso powder

2-3 ice cubes

Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.

Peach Cobbler Protein Shake

8 oz. water or 4 oz. soy milk/4 oz. water

1 scoop of vanilla protein powder

1/4 cup frozen sliced peaches

dash cinnamon

dash nutmeg

2-3 ice cubes

Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended

Mango Banana Protein Smoothie

8 oz. water or 4 oz. soy milk/4 oz. water

1 scoop of vanilla protein powder

1/4 cup frozen mango chunks

1/2 a banana

2-3 ice cubes

Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.

Gingersnap Protein Smoothie

8 oz. water or 4 oz. soy milk/4 oz. water

1 scoop of vanilla protein powder

1/2-3/4 teaspoon ground ginger

1 Tablespoon Starbuck's SF Cinnamon Dolce Syrup

dash of cinnamon

2-3 ice cubes

Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.

Basic Instructions:

1 scoop of protein powder, 4-6 ounces of water, natural low sugar juice or skim milk. These drinks are excellent by themselves or when blended at low speed for 1 to 3 minutes with 4-8 ice cubes or the equivalent amount of crushed ice.

Vanilla Blush

1 scoop Vanilla Protein powder

8 oz. water

1/2 TBL Carob Powder

Pinch Ground Cinnamon

4 - 8 ice cubes

Iced Expresso

1 scoop Vanilla Protein powder

8 oz. water

1 1/2 TBL instant Expresso Coffee

4 - 8 ice cubes

Apple Pie

1 scoop Vanilla Protein powder

4 oz. Apple Juice & 4 oz. water

1 graham cracker (4 sm squares)

4 - 8 ice cubes

Double Apple

1 scoop Vanilla Protein powder

4 oz. Apple Juice & 4 oz. water

1/2 Apple, chopped or sliced

4 - 8 ice cubes

Orange Creamsicle

1 scoop Vanilla Protein powder

8 oz. Orange Juice

4 - 8 ice cubes

Orange Monkey

1 scoop Vanilla Protein powder

8 oz. Orange Juice

1/2 banana

4 - 8 ice cubes

Lemon Squeeze

4 scoops Vanilla Protein powder

3 oz. Lemon Juice & 5 oz. water

1 TBL Honey

4 - 8 ice cubes

Pink Possibility

1 scoop Vanilla Protein powder

8 oz. Pink Grapefruit Juice

4 - 8 ice cubes

Tangy Tangerine

1 scoop Vanilla Protein powder

1/2 cup Tangerine Non-Fat Yogurt

Fresh or canned Tangerines

4 - 8 ice cubes

Strawberry Supreme

1 scoop Vanilla Protein powder

8 oz. water

1 cup frozen Strawberries

4 - 8 ice cubes

Rapsi Rumble

1 scoop Vanilla Protein powder

4 oz. Orange/Pineapple Juice

4 oz. water

1/4 cup frozen Raspberries

1/2 Kiwi

4 - 8 ice cubes

Creamy Cranberry

1 scoop Vanilla Protein powder

8 oz. Cranberry Juice

1/2 cup Vanilla Non-Fat Yogurt

4 - 8 ice cubes

Cran-Strawberry

1 scoop Vanilla Protein powder

4 oz. Cranberry Juice

4 oz. water

1/4 cup frozen Raspberries

1/4 cup frozen Strawberries

4 - 8 ice cubes

Berry-Berry

1 scoop Vanilla Protein powder

8 oz. water

1 cup fresh or frozen Mixed

Berries

4 - 8 ice cubes

Peach Paradise

1 scoop Vanilla Protein powder

8 oz. water

1 Peach, chopped or sliced

1/2 Banana

4 - 8 ice cubes

Hawaiian Holiday

1 scoop Vanilla Protein powder

8 oz. Pineapple Juice

4 or 5 frozen Strawberries

1/2 Banana

4 drops Coconut Extract

4 - 8 ice cubes

Papaya Pizzazz

1 scoop Vanilla Protein powder

8 oz. Papaya Juice

1/2 Peach, chopped or sliced

1/2 Banana

4 - 8 ice cubes

Mango Mambo

1 scoop Vanilla Protein powder

4 oz. Pineapple Juice

4 oz. water

1/2 cup Passionfruit Mango

1/2 Peach, chopped or sliced

4 - 8 ice cubes

Coke-Float

1 scoop Vanilla Protein powder

8 - 12 oz. Diet Coke

1/4 cup Non-Fat Vanilla Ice Cream

4 - 8 ice cubes

Black Cow

1 scoop Vanilla Protein powder

8 - 12 oz. Diet Root Beer

1/4 cup Non-Fat Van Ice Cream

4 - 8 ice cubes

The Un-Cola

1 scoop Vanilla Protein powder

8 - 12 oz. Diet Sprite or 7-Up

1/4 cup Non-Fat Vanilla Ice Cream

4 - 8 ice cubes

Orange Delight

1 scoop Vanilla Protein powder

8 - 12 oz. Diet Orange Slice or

Orange Crush

1/2 Banana

4 - 8 ice cubes

Chocolate Banana

1 scoop Chocolate Protein powder

4 - 8 oz. Skim Milk

1/2 Banana

4 - 8 ice cubes

Chocolate Truffle

1 scoop Chocolate Protein powder

8 oz. Cranberry Juice

4 - 8 ice cubes

Chocolate Almond Oasis

1 scoop Chocolate Protein powder

8 oz. water

1/2 Banana

4 drops Almond Extract

4 - 8 ice cubes

Ice Blended Mocha

1 scoop Chocolate Protein powder

8 oz. water

1 1/2 TBL instant Coffee

4 - 8 ice cubes

Blended Mint Mocha

1 scoop Chocolate Protein powder

8 oz. water

3 drops Mint Extract

1 1/2 TBL instant Coffee

4 - 8 ice cubes

Black Forest

1 scoop Chocolate Protein powder

8 oz. water

5 - 10 frozen Strawberries

4 - 8 ice cubes

Protein Balls Recipe

The pb and oatmeal balls are VERY easy. (Great Recipe *****)

1 cup Peanut Butter (I use no-sugar-added Peter Pan)

1 cup rolled oatmeal -- not the instant stuff

1 cup protein powder (I use Matrix Chocolate, but you can use other flavors)

5 packets Splenda

Warm the peanut butter in microwave about 30-40 seconds -- it melts it and makes mixing in the other ingredients much easier. Add the oatmeal, protein powder, and Splenda and mix well. (If needed, you can add a little bit of water to make it easier to mix) Roll into walnut sized balls, refrigerate. Store in fridge in zip-lock baggies. This recipe makes 20-24 balls.

CHOCOLATE PEANUT BUTTER SMOOTHIE (All stages except clear liquids)

12 ounces of water

12 ice cubes

1 scoop of chocolate coconut protein delite

and 1 teaspoon of peanutbutter JIF

Blended well in blender.

~~~~

BANANA NOG (All stages except clear liquids)

1 scoop vanilla protien powder

1 cup skim milk

A one inch chunk of banana

1/8 tsp nutmeg

1/2 tsp vanilla

Whiz up in a blender until smooth.

~~~~

nectar PROTEIN COCKTAIL (All stages)

Makes 64 ounces of drink mix

Serving Size 12 ounces, calories 120, protein 18g, carbs 0, fat 0

1 tub Crystal Light

4 scoops nectar, fruit juice flavored whey isolate

Prepare the Crystal Light in a plastic pitcher using 64 ounces of water, or to your taste. Using a silicon whisk or large spoon, blend in 3-4 scoops of Nectar. Keep chilled and consume within 24 hours of preparation to ensure freshness. Stir before pouring as some settling occurs. Great flavor combinations include:

Crystal Light Fruit Punch and Nectar Twisted Cherry

Crystal Light Sunrise Orange and Nectar Fuzzy Navel

Crystal Light Pineapple Orange and Nectar Fuzzy Navel or Caribbean Cooler

Crystal Light Peach Tea and Nectar Lemon Tea

Crystal Light Raspberry Lemonade and Nectar Roadside Lemonade, Strawberry Kiwi or Twisted Cherry

Crystal Light Pineapple Orange and IsoFruit Delite Pineapple

Lipton SF Green Tea Honey Lemon and IsoFruit Delite Apple

Pumpkin Protein Shake (All stages except clear liquids)

1/4 c. pumpkin puree, unsweetened

2 T. Splenda Granular

pinch of salt

1/8 t. cinnamon

1/8 t. ginger

scant 1/8 t. cloves

OR 1/2 t. pumpkin pie spice instead of other seperate spices

1 cup milk or soymilk

1 scoop Matrix Vanilla pro powder

1/4 cup frozen Cool Whip or NSA Vanilla Ice Cream

1 - 1 1/2 cups ice

Throw all ingredients into blender and whiz up. Pour into a tall glass and drizzle with Caramel Sauce, if desired. (Cinnamon Bliss is fab!!)

HOT COCOA (All stages except clear liquids)

1 tablespoon Splenda

1 tablespoon unsweetened cocoa

2 tablespoons dried milk powder

8 ounces non-fat milk

Dash salt

Few drops good quality vanilla

Blend Splenda, unsweetened cocoa, dried milk powder and salt in large mug. Blend in milk, stirring until dissolved. Microwave 1 minute on high or until hot. Can also heat in saucepan on stove. (13 grams of protein)

BUTTERCREME TOFFEE ICED VANILLA LATTE (All stages except clear liquids)

2-3oz crushed ice

4oz Mice Milk Vanilla - 9g

2-3oz water

1/2 packet Big Train Vanilla Latte mix - 1g

1/2 scoop Elite Buttercreme Toffee flavor- 11g

Dump it all in a Magic Bullet or blender and blend away! Add a blob of SF Cool Whip or RediWhip if desired.

This is really good! It's sweet, but not super-sweet

PINA COLADA SHAKE (All stages except clear liquids)

1 container FAGE 2% yogurt

8 oz skim milk (could be done with water, I suppose)

1 scoop Isofruit Pineapple

1 oz s/f Coconut syrup

6 ice cubes

Process in blender or bullet.

Makes a 16 oz shake with 46g of protein

CHOCOLATE MILKSHAKE (All stages except clear liquids)

Frozen Vanilla Yogurt

Scoop of Chocolate Coconut Protein Powder

1" brownie (BE Low Carb Brownies, i freeze in 1" squares)

Put in Blender with just enough vanilla soymilk to blend.

CARAMEL HAZELNUT SHAKE (All stages except clear liquids)

2 scoops vanilla Zero-Carb Isopure

1 c. ff Lactaid Milk

3 T. Coffee Mate sf Hazelnut non-dairy creamer

1 oz. sf Torani Caramel syrup

Ice (I use an entire tray)

Add everything in blender but ice and blend together to combine. Add ice cubes one by one to create consistency you desire.

Calories: 335

Protein: 59

Carbs: 16

Fat: 3

Notes: I like using the sugar-free and fat-free Coffee Mate Creamers, but I often have a problem in which the amount needed to solicit the flavor I want is too rich for my tummy.

CHOCOLATE CARAMEL BROWNIE SHAKE (All stages except clear liquids)

2 scoops PD Alpine Chocolate

1 cup ff Lactaid milk

1 shot Torani sf caramel syrup

4 Joseph's sf brownie bites

Ice cubes

Blend liquid ingredients until smooth, add brownies with ice cubes and pulse until same thickness as a Dairy Queen Blizzard (I use an entire tray of ice cubes).

It's important to note that this is not a low-calorie meal. This was yummy, but I would not add the brownie bites in the future -- they add 100 calories and 14g of carbs, which isn't worth it for the minimal flavor boost. Also, I typically use ff Lactaid milk, but dh brought home reduced fat and I didn't realize it. So, the reduced fat milk has 130 calories per cup, versus only 80 for the ff version. The caramel syrup has no nutritional value for a 1-oz. serving.

So, here's the stats for what I actually drank this morning, though you could easily cut 150 calories by making the substitutions mentioned above:

WHATEVER-FLAVOR-YOU-WANT LATTE (All stages except clear liquids)

1 1/2 scoops Matrix Vanilla

16 oz cold brewed coffee (I like Starbucks Sumatra blend)

4 oz milk (I've added a little half-n-half to make it creamier) skim or 1% are best

your favorite SF syrup..chocolate, caramel, vanilla.. the possibilities are endless!

lots of ice

PROTEIN CHAI TEA (All stages except clear liquids)

Mixed 1 scoop Elite Vanilla

1 dash cinnamon

2 teaspoons Chai tea mix

8oz water.

mix well and heat in micro till steaming. Yummy

PEACHY FUZZY NAVEL (All stages except clear liquids)

One scoop Nectar fuzzy navel

Made 2 quarts of SF peach (crystal lite knockoff from wally world)

Used only 8 or 9 oz in the fuzzy navel

added 3 slices of SF peaches which are the carb smart friendly kind...

add ice

Place in blender or bullet and process till smooth

VANILLA STEAMER (All stages except clear liquids)

8oz Mice Milk warmed in Microwave about 1-2min-not too warm.

1-2 shots of Davinci SF Vanilla Syrup

A squirt of Reddi Whip

A Sprinkle of Nutmeg or Cinnamon or both

Warm the MM in the microwave 1-2 minutes. Pour into Blender. Add Vanilla syrup to taste. Blend on Mix-but take caution to vent it as the heat could cause the lid to explode. Mix 1-2 minutes until frothy. Pour into large mug. Top w/ Reddi whip and sprinkle w/ nutmeg or Cinnamon or both

STRAWBERRY VANILLA SHAKE (All stages except clear liquids)

1 scoop Elite vanilla powder

1 cup low-carb milk

1 cup ice

3 strawberries

Whiz in blender or bullet.

CHOCOLATE PEANUT BUTTER BANANA (All stages except clear liquids)

2 scoops Whey Gourmet Choc peanut butter powder

1 cup water

4-6 ice cubes

1/2 banana

Process in blender until thick and smooth.

ROOT BEER FLOAT (All stages except clear liquids)

1 scoop Whey Gourmet Vanilla Ice Cream pro powder

1 - 1 1/2 cups water

2 tablespoons DaVinci sf root beer syrup

Shake until well blended.

GERMAN CHOCOLATE CAKE (All stages except clear liquids)

Chocolate Mice Milk

DaVinci German Chocolate Cake Syrup.

Poured over ice.

GINGERBREAD (All stages except clear liquids)

Vanilla Mice Milk

DaVinci Gingerbread syrup

Nutmeg

Poured over ice.

RASPBERRY BANANA SMOOTHIE (All stages except clear liquids)

5 oz mice milk

8 oz cold water

1/2 small banana

1 1/2 scoop Whey Gourmet Raspberry

Equal or splenda to taste

4 or 5 ice cubes

Mix this all up. If you can stand to wait, then put it in the freezer for a bit and let it get even colder and slushier

BANANA CREAM PIE (All stages except clear liquids)

2 scoops Isopure Zero Carb powder

1 tbs Banana syrup - Divinci

1 tbs Coconut - Divinci

CARAMEL PEANUT BUTTER (All stages except clear liquids)

2 scoops vanilia powder

1 tbs Peanut Butter syrup - Divinci

1 tbs Carmel syrup - Divinci.

PEACH MELBA SMOOTHIE (All stages except clear liquids)

1 scoop Raspberry Whey Gourmet Protein Powder

6 ounces Kroger Carbmaster Yogurt

4-5 slices frozen, unsweetened peaches

water and ice

Blend all ingredients until thick and creamy.

Stats: Calories 243, Protein 36grams, Fat 5grams, Carbs 16grams

AMARETTO (All stages except clear liquids)

2 scoops Vanilla Royale Protein Powder

8 ounces water

1 shot Davinci SF Amaretto

Coffee to taste

Mix two scoops of protein with 8 ounces of water.

Add SF syrup

Add coffee to taste

Stats: Calories 230, Protein 46grams, Fat 6grams, Carbs 6grams

SNICKERS Protein Drink

1/2 carton Vanilla Micellar Milk*

1 tablespoons sf chocolate sauce

1 tablespoons sf caramel sauce

2 pumps sf hazelnut syrup

1-3 shots (3-4 ounces) espresso or very strong coffee

Heat Micellar Milk until very hot, but not boiling. Add flavorings to taste (my measurements are just a guideline and I always add the espresso shots. You may not need as much flavoring if not using coffee

Cinnamon Protein Shake

2 scoops whey gourmet Vanilla protein powder

1 tbsp sugar-free instant vanilla pudding

1/4 tsp cinnamon

1/2 tsp imitation vanilla (or 1/4 tsp extract)

1 packet artificial sweetener

a few dashes butter-flavor extract

8 oz. water (or low-fat milk)

3 ice cubes

Whiz up in a blender until thick.

Below are various flavors, combinations and hints

*I mix Cafe Mocha protein with decaf coffee and some Davinci Kahlua and lots of ice! Yummy!

*I also like the Cin-van mixed with Davinci Eggnog syrup and a piece of banana with a little nutmeg..divine!

*I mix the Cappucino protein with 8 oz of decaf coffee some Davinci hazelnut or vanilla and lots of ice

*Some times I add the same flavor SF Creamer and a little FF whip cream for a desert type shake.

*Small banana, light vanilla yogurt, fruit of choice (I use strawberries or blue berries occasionally Mango)...One scoop unflavored protein and ice....whiz in blender.

*I add unflavored protein to just about everything in the blender including the Big Train latte mixes. In the am during the summer I will add coffee instead of milk to the Big train for more of a wake up drink.

*I took the 100% Whey Vanilla protein powder and added the Alpine Suger Free Apple Cider and mixed the two together.

*I took the same 100% Whey Vanilla powder and added Tropicana 1/2 the suger and 1/2 the carbs Orange Juice and mixed those together.

*I have found that if I use frozen fruit with my protien and put it in my bullet with some carb countdown that it is better than ice cream!

examples: Nectar Roadside Lemonade, frozen strawberries, tablespoon Splenda, splash milk. Or…Nectar Peach, frozen peach slices, tablespoon Splenda, splash of milk.

*I like the PDCC (Protein delite choc. coco) just mixed with cold water and maybe some ice-it has coconut pieces in it and chocolate chips-great by itself or I mix it with PD Almond coconut.

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[Cindy C 150]

IMHO, all of the premixed Protein Shakes are nasty! I mix Carnation Instant Breakfast with skim milk and a scoop of Muscle Milk Protein powder.

[Lollicatt 36]

Also, here's a link I found for food choices after the lap band...

http://www.lap-band-surgery-site.com/lap-band-surgery-diet.html

[erikam 1]

Wow! That's a lot of different options had no idea there could be so many are these acceptable during Pre-op diet as well? I will definitely keep you filled in since I'm confident I'm in the home stretch now and probably due to have surgery in the next 2 wks!!! Thanks Cindi I will also keep that in mind because I'm dreading the shake part because of the fear of having to drink something that tastes so nasty.

[Lollicatt 36]

Wow! That's a lot of different options had no idea there could be so many are these acceptable during Pre-op diet as well? I will definitely keep you filled in since I'm confident I'm in the home stretch now and probably due to have surgery in the next 2 wks!!! Thanks Cindi I will also keep that in mind because I'm dreading the shake part because of the fear of having to drink something that tastes so nasty.

I think they would be considered okay for pre-op, I found them on here. I would just be aware of what you are putting in them. Omit/add as you see fit for your pre-op!

[genesishanna 2]

I have grown to love Unjury chocolate Splendor. I started with the sample pack and was disgusted until I tasted the Chocolate. Its well worth the money, especially if you get the discount with the autoship.

[genesishanna 2]

I have grown to love Unjury chocolate Splendor. I started with the sample pack and was disgusted until I tasted the Chocolate. Its well worth the money, especially if you get the discount with the autoship.

[Looseitbeth 1]

This topic post is awesome thank you so much for all the Protein shakes.. WHAT is everyones favorite powder i have yet to try any yet..... surgery is before end of year

[bullock512 0]

Those shake ideas look GREAT!! Thank you so much for sharing! It's making me even more excited to get my new life started!

[Emma_Locklear 0]

BSN Lean Dessert Protein power amazing! But, they don't come in fruity flavours. They do have banana cream pie, chocolate coconut, chocolate fudge and vanilla. Also Banana nut bread - which I haven't tried yet, and cinnamon roll - I don't like cinnamon so I wasn't a fan of that one. You can order it from bodybuilding.com for under $20 a tub

["AmyRose" 2]

I love all the options.

[LB4Me 35]

Be careful. Most of these look like post op shakes, not pre op liquid diet type shakes. Remember, pre op is supposed to shrink your liver. That means avoiding fats, sugars, carbs.