Chocolate Blender Drink
10 floz. (1 1/8 cups) skim milk
2/3 cup (2 oz.) whey protein conc.
2 tsp. cocoa powder
4 packets Equal (aspartame) [or] 2 Tbls. fructose
Add ingredients to blender in order, blend 5 seconds.
55g protein
3g fat
18g carbohydrate [or] 42g with fructose
320 Calories [or] 416 Cal. with fructose
Strawberry Yogurt Smoothie
1/2 cup skim milk
1 cup low fat strawberry yogurt
1/3 cup (1 oz) whey protein conc.
Combine in blender, blend 5 seconds
35g protein
2g fat
50g carbohydrate
360 Calories
Frozen Banana Shake
1 1/2 cups (12 floz.) skim milk
1 ripe banana, peeled
1/3 cup (1 oz.) whey protein conc.
2 packets Equal (aspartame) [or] 1 Tbls. fructose
2 cups ice cubes or crushed ice Add first four ingredients to blender in order, blend 5 seconds; then add ice and blend 20 seconds.
35g protein 2g fat 34g carbohydrate [or] 46g with fructose 294 Calories [or] 342 Cal. with fructose
High Protein Juice 1 1/2 cup (12 floz.) fruit juice 1/3 cup (1 oz.) whey protein conc. Add instant whey protein to juice in a large glass, stir vigorously for 20 seconds.
23g protein
2g fat 32g carbohydrate 238 Calories
Whey Mashed Potatoes
1/2 cup (4 floz.) water
1/3 cup (1 oz.) whey protein conc.
2 to 3 medium potatos
Cook potatoes as usual. Dissolve instant whey
protein in water. Whip potatoes with whey protein
mixure instead of milk. Makes about 4 servings.
9g protein
2g fat
21g carbohydrate
138 Calories
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 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.
