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I thought I would share this with those of you that need Protein drinks and different options :crying: I had this emailed to me a long time ago, and while cleaning out my inbox of the 2000 emails I stumbled across it again. I do not know the original author/creator/inventor or I would give proper credit. 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 Crm0065 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 Crm0065 protein powder 1 rounded scoop Keto Shake Banana Crm0065 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 Aint 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 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<

yeah, you need to figure out what makes sense to you! and what works best for your body and your sleeve. i feel like crap when i am in full blown ketosis (no carbs). some people swear by a keto diet, saying they feel great on it, lots of energy and very clear brain function. i am a b***h and feel sluggish and foggy. my brain needs more glucose. but thats what works FOR me. when anyone, doctor included shoves a particular eating plan at you, ( my doc recommends paleo, btw) say, "wow, that is so great you found something that makes you feel so much better. i would love to learn more about it. thanks for the info." (then smile and change the subject. lol) then, check it out. a lot of people have found they really do feel better without wheat. my husbands stepsister was talking yesterday about going wheat free yesterday. she's had stomach issues her whole adult life and just had a horrible 4 month bout of intestinal dysfunction due to overuse of antibiotics. i told her, it cant hurt to try. same for you. but, and that's a big but, you have to feel like the plan you are following makes sense for you personally. Moon, out of curiosity, when was your surgery and how much have you lost? And no, I do not have wheat issues, I just feel that none of us are qualified to go off on our own for diets when our bad judgement got us here to start with. I don't believe in using our "good judgement" because I doubt many of us have any regarding food. Just IMHO.

yeah, you need to figure out what makes sense to you! and what works best for your body and your sleeve. i feel like crap when i am in full blown ketosis (no carbs). some people swear by a keto diet, saying they feel great on it, lots of energy and very clear brain function. i am a bitch and feel sluggish and foggy. my brain needs more glucose. but thats what works FOR me. when anyone, doctor included shoves a particular eating plan at you, ( my doc recommends paleo, btw) say, "wow, that is so great you found something that makes you feel so much better. i would love to learn more about it. thanks for the info." (then smile and change the subject. lol) then, check it out. a lot of people have found they really do feel better without wheat. my husbands stepsister was talking yesterday about going wheat free yesterday. she's had stomach issues her whole adult life and just had a horrible 4 month bout of intestinal dysfunction due to overuse of antibiotics. i told her, it cant hurt to try. same for you. but, and that's a big but, you have to feel like the plan you are following makes sense for you personally.

I hit a stall 3 weeks after starting pre-op diet (2 weeks after surgery). I lost 9 pounds pre-op and then post-op I lost 10 more pounds in the first 2 weeks after surgery. But at 2 weeks post surgery (last week) I hit 196 and stayed there for 6-7 days till I dropped to 194 yesterday. I was a Thanksgiving houseguest during that stall week and picked (lightly, but it was still picking!) at a lot of sweet, high-calorie soft foods (pie filling, lobster ravioli, cheese & toppings off the top of a pizza). I think the carbs knocked me out of ketosis and my liver stored a bunch of glycogen all over again. I went strictly low-to-no-carb the last few days and drank a pooh-load of Water. I also picked up some Relion (Walmart) keto-stix for $6 so that I could make sure that I'm staying in light ketosis. The scale finally budged yesterday and today and I'm down 2 pounds. (I find that I am not hungry or carb-craving if I get in to light ketosis--it may not be for everyone.) I ALSO took time a couple of days ago to load all my usual post-sleeve food items into MyFitnessPal on my desktop so that I could easily keep it updated with the phone app. It's good to be able to look down and realize that some high-carb Soup that I just ate just used up a bunch of my day's calories or that I'm behind on Protein for the day [in which case I just add a scoop of unflavored Protein powder to whatever I'm having to get back on track].) I have not had any nausea and have kept things down well from the beginning, so my big focus has been to get 80 grams of protein each day to try to lose what I hope is mostly fat (and not muscle). I sometimes get troubled that others have lost so much in the first month, but I choose to tell myself that slow is okay for me and I give myself hope that I am losing less muscle this way. We'll see if I am truly out of my stall by taking these steps-- maybe I will be 194 for a week or two, who knows ?! I will try to keep you posted. I send you support and a stalls-are-a-bummer hand squeeze! P.S. - I know the popular wisdom is to not weigh every day, but I am in the process of educating myself about how my food choices affect me, so I am going to keep weighing every day for a while (just a personal preference !).

I'm there with you (day 6); I thought it was my diabetes but then I read about what's called Keto Flu or Carb flu--it's exactly what I've been experiencing. I've felt like death warmed over and last night I thought there is no way I can keep this up. Today is a better day--not as good as normal but able to function. Good luck on your surgery! Lisa

So I've noticed that sometimes it feels like there's pins and needles in my hands and throughout my skin...almost like there's bugs crawling in there. Obviously it's not a full-blown hallucination or anything like that...I know it's just a strange feeling. Thus far, it doesn't seem to correlate to blood glucose...my blood sugar is very consistently right around 100mg/dl (exactly where it is healthy) Additionally, it sometimes happens when I've eaten, and sometimes not...doesn't seem to matter. Time of day doesn't seem to matter. It just comes and goes. The only thing it seems to be consistently correlated with is byproducts of ketogenesis in my urine. I buy those "keto-sticks" and whenever I feel the "pin-prick" feeling, I also notice those sticks turn dark purple quickly. I know that means my body is in a ketogenic state, and that's not inherently bad...it's burning fat for fuel. But I have this lingering feeling that it might be a sign of something wrong....Does anyone else ever get the "skin bugs" and what did you do about it?

I should also point out that before surgery, I was averaging between 3000-5000 calories a day, and wasn't gaining or losing weight at that amount. So for me, even 1200 is a profound reduction and I figure if it takes me 3000 to maintain (at my previously higher weight,) 1200 is probably still low enough to lose. I've found the post-bariatric diet to induce ketogenesis fairly constantly. I've confirmed it with those Keto-sticks you can get at the pharmacy. Given the way the reagent strips react, I figure my body must certainly be breaking down fatty-acids for fuel. Maybe you get some of those and see if you are in a ketogenic state.

I should also point out that before surgery, I was averaging between 3000-5000 calories a day, and wasn't gaining or losing weight at that amount. So for me, even 1200 is a profound reduction and I figure if it takes me 3000 to maintain (at my previously higher weight,) 1200 is probably still low enough to lose. I've found the post-bariatric diet to induce ketogenesis fairly constantly. I've confirmed it with those Keto-sticks you can get at the pharmacy. Given the way the reagent strips react, I figure my body must certainly be breaking down fatty-acids for fuel. Maybe you get some of those and see if you are in a ketogenic state.

I felt guilty when I ate watermelon, honeydew, and raisins. I personally am of the viewpoint of counting calories and working from there. But if you'd like to do Keto, go for it. It's just a very hard transition in. Have a lot of chicken Soup stocked and keep it salty.

The diet your husband is following sounds like the ketogenic diet (high fat, moderate Protein, very low carb). It's not necessarily Atkins, though the difference is slim. I'm a little surprised that he thinks he can't have more than 10g carbs/day, as the general rule is no more than 25, though many people maintain a ketogenic state up to 50 or even 100g carbs/day. You're either in ketosis or you're not, no matter if you're eating 10 or 25 carbs. I was on a ketogenic diet for 16 months prior to surgery. The health benefits are absolutely amazing, which is why I stuck with it despite not losing any weight at all for the last year. Men seem to have better consistent success with it, but it does seem to work well for a lot of people. Even though I wasn't losing weight, my cholesterol went from way whacky to textbook perfect, my acne disappeared, my "IBS" disappeared, inflammation disappeared, etc. I plan on going right back on keto after I'm able to eat solid foods again. Anywho, that aside, can you ask him to back off? Eating such a low carb diet is hard for a lot of people, and despite the health benefits it's simply not practical for a lot of people. It requires a lot of research and dedication and it's a diet that a person has to choose to follow. If someone is forced into it, they'll be miserable and hate it. Plenty of people have lost weight and maintained that loss eating a higher carb diet. Nutrition is not one size fits all, not by any means. Everyone has to find their own way in terms of a diet that is sustainable for a lifetime.

Okay..confession! I brush my teeth twice a day and use mouthwash and i chew gum a lot...and yet my poor hubby has been complaining that my breath smells....GROSE! No matter what i do..ever since the second day of this pre op diet.. i have had the nastiest taste in my mouth and my breath smells like i was a dog in my past life... So how do you deal with this Keto breath? Any thoughts on what to try? Short of chewing gum till my jaw hurts.

I've been on a ketogenic diet (high fat, moderate Protein, low carb) diet for the last sixteen months and my health dramatically improved, including my cholesterol. I sincerely feel like anyone considering wls should go on this type of diet for at least a month and see if they get results from it before resorting to surgery. I fully plan on continuing with keto now that I've been sleeved. I feel like the two together will be the perfect match for my own personal weight loss goals. It's not a very well understood diet and therefore gets a lot of criticism, but I do feel the majority of people would benefit from lower carb diets. I've actually often thought that post-op diets are more or less low carb and have wondered if the low carb itself has lent more towards weight loss than the actual surgery for some people.

So, saying that the way these folks are living and eating will lead them to failure? My diet, during the most weight I've lost phase wasn't on point at all. I ate whatever I wanted when I was reintroduced to solid foods. I've had ice cream, candy, etc in very small portions and have lost 115 pounds in October, 90 of that since Feb when I had my surgery. I do think commenting on how other people work their sleeve and saying they'll fail is a bit over board. Just like now, I cyclical keto diet, meaning I have 12 days of minimal carbs, and then 36 hours of 2 days I eat high GI carbs, which 90% of you on here would freak out and say I'm going to fail. I do what works for me, and that's all anyone can and should do. There's no cookie cutter program. I think over analyzing the diet aspect and freaking out over macro's leads to eventual failure, especially as a larger person who has struggled with weight loss all of their lives. The way I see if, there are 2 boats, both going to the same place. One is the strict, I only eat wholesome healthy foods, and the other is the I don't want to "diet" my entire life and I'm going to still enjoy food but on a much smaller scale. Now, every once in a while, some do jump over board and swim back to the shore which can and has lead to failure, sure it happens, but not everyone who enjoys food from time to time is going to fail on this journey. Many people had dealt with judgement their entire lives. And someone who's been sleeved coming in saying "I'm concerned" is the same as judgement to them, regardless of how you saw it or what you were trying to do. It could have gone either way. You could have been more sensitive to their diet and feelings, or they could have just understood that you're concerned for their general health and only want what's best for them, and they should know what works for them and let it slide. I know what I eat isn't always the cleanest most best thing for me out there, but no major stalls, bodyfat% has dropped every month (not BMI, but DEXA scanned), and each week when I step on the scale I see a lower number.

I follow a cyclical keto diet and have had great luck with it again after surgery. I've used it quite a bit to prepare for powerlifting meets and such and started using it again, have had good luck so far.

Hi guys, I ran a search but not much popped up. I've been on a ketogenic diet (high fat, moderate Protein, very low carb - basically the induction to Atkins except you keep it up forever) for the last 15 months. I know it's not a very well-understood diet and gets a lot of flak, but it's been great for me. I'm healthier than I've ever been and I adore this style of eating so much. The only problem is I hit a wall hard in the weight-loss department, hence the surgery. I'm wondering if anyone has had experience eating this way post-op? I know low-fat gets pushed a lot in surgeon-recommended diets, but I'm not sure if that's because low-fat is part of the government's idea of a healthy diet, or if there's an actual physical purpose? I think some people have mentioned fatty foods made them sick, but are they talking about doughnuts, or ribeye? If it's not possible then I'll accept it and just stay as low carb as possible, but I would really like to stick with keto after surgery if possible and am looking for reasons it might not be a good idea.

I have been feeling like a stall. Tomorrow will be 4 weeks out. I am down 24 lbs post surgery and 38 total. I lost 19 lbs the first week and then 2.5 lbs for week two and three and nothing this week. My husband keeps telling me that I look like I lost much more. All my clothes are falling off. I will weight myself on the 10th, it will be one month out. I decided after the first month that I will weigh once a week on Saturday's. I am happy that I am smaller and feel slightly better. I think I have been having the keto flu. Still not up to my old self. Thanks for all the help along the way.

Georgia...you know I'm not 100% sure. I know they want people to call in and make appts when they are experiencing regain. I sort of lost touch with my every 3 month appt approach after I hit about 18 months post-op, so I have resumed seeing the NUT every 3 months starting in Jan of this year...(which is good but isn't making the regain magically disappear.) They also have a structured diet (ketogenic diet??? thinking Medifast-ish) that you use to replace food for a while. You don't just get to say "oh I'm sick of it, I'm OFF" so I think they slowly wean you off the diet and back to real food. Beyond that I'm not sure. I've thought about the keto diet but haven't jumped in because I honestly think it will be hard to mesh eating "my food" with feeding my family etc. So not sure, but I know he speaks about the "After 2 Year Gain" in his seminar and how part of his practice is focusing on eliminating that. I think most people tend to slink away when there is a gain and that is when you NEED him (surgeon) the most. Just like people slink away from here with a regain. Sigh...

Here's some info I found online, LipstickLady. The first section is about ketosis breath (or "keto-breath"), and the second part points out that an abundance of Protein causes ammonia-scented breath. Not much we can do about protein, since we HAVE to have 60-80g a day, but thought it was interesting! The good news is that keto-breath usually doesn't last forever. Most people find it dies down after a few weeks, or at the most a few months. The reason is unclear, but it seems our bodies adapt in some way. Children on a ketogenic diet for epilepsy have been shown to have less acetone in their breath as time goes on, for example. In the meantime, there are things you can do to minimize the impact of "keto-breath": Drink more water: try 8 glasses per day to see if this helps, and then you can experiment from that point. Natural breath fresheners to try include mint, parsley or other greens, cloves, cinnamon, and fennel seeds. Some people swear by breath capsules, which are usually made from parsley oil (e.g. Mint Assure) for keto-breath. Others find they do not help. sugar-free mints or gum can be tried, but watch the carbs in them. When the body metabolizes protein, ammonia is produced. When people eat high-protein meals, there tends to be increased ammonia in their breath and/or urine. In large amounts, this can smell pretty bad. It's important to remember that we don't need lots and lots of protein in our diets. Our bodies use protein to maintain and build muscles, to make enzymes, and for other structural and chemical needs. The body will convert excess protein to energy, which is where you will get the extra ammonia (this also happens during starvation or long exercise when the body begins to rely on breaking down muscles for energy if it runs out of sources of fats and/or carbohydrates).Sometimes people load up on protein because they are afraid to eat more fat. This is one of the reasons why it is rarely a good idea to try to eat a diet that is low in both carbohydrates and fats. The solution to "ammonia breath" for people on a low-carb diet is often to increase fats in the diet, and cut back some on protein foods. http://lowcarbdiets.about.com/od/lowcarbliving/a/Is-Your-Low-Carb-Diet-Giving-You-Bad-Breath.htm

I'm not the guy to ask lol. I have never watch the amount of fat I eat. I figured if my Protein, carbs, Fiber and daily calories where met, combined with how little I was eating, that the amount of fat would be at an acceptable level. I have been on somewhat of a keto diet for the last couple months. I figured with so much carb restriction its ok to up the fats a little. I would estimate my fat intake to be below 30g per day which is still more than half whats recommended on a regular diet for a guy. I can't stand the taste of fat free or low fat items. I choose top sirloin and chicken breast, both pretty lean, as my main protein choice along with whey isolate. I eat at least 1 big bowl of salad a day and add 2 table spoons of dressing. A decent amount of my daily fat intake comes from the salad dressings I use. They are not low carb or fat free but they do have relatively low calories compared to most. A whopping 8g of fat though per tablespoon. I use anywhere from 2-4 daily depending on how much salad I eat. I use a powdered creamer for my coffee. It has only 1g of fat per heaping tablespoon. I also have a small collection of torani syrups I use to change the flavor in my coffee up a little... also add it to greek yogurt. If your staying below your daily macro requirements I dont see any harm in adding a fresh full fat creamer, although I assume that's a lot of added calories for just a little fresh cream that can easily be substituted with some powdered creamer. If you can stand the taste of the low fat products by all means... I stay away because I hate the aftertaste and can still maintain my macros while eating full fat foods. A paleo diet sounds awesome, although I dont like the no grains or dairy most paleo diets restrict. I think the less processed the better. I eat regular meat but my chicken breast and all veggies are organic.

I have used Dreamfields for at least 3 years now. My diabetic mother in law also uses it. She test her blood sugar after eating (as she always does) and she does NOT have a spike in blood sugar like when she eats regular Pasta. I used to test with Keto strips and would eat the Dreamfields on my low carb diet. I never went out of ketosis from the Dreamfields. So, my conclusion is it may not work for everybody but it works for my mother in law and for me. Your mileage may vary...

Hi Jessica! Great job with your weight loss! I think carbs might have a little to do with my stall. I also think that my working out has something to do with it, oddly enough. We have a new gym in town that does some pretty intense workouts and I go Mon, Weds, and Fri. I can't help but wonder if this sudden change in workout might be causing a little bit of the stall, as well as maybe building muscle. I am going to try the Keto diet to limit my carbs and hope that that, combined with my inability to eat a lot and working out break my stall! Good luck to you on breaking yours!

ketosis! aka "keto breath." Hopefully means you are seeing the scale move!

I'm so glad this thread was made. My family and I are huge backpackers and hikers/mountain biking folks. On a weekend we usually ride 25-30 miles of singletrack trails, and take frequent biking/camping trips. We're planning a 3 day hiking trip in September when its not 1000 degrees in Texas. We did the same trip last year in July, hot as hell and wasn't as fun because of the heat. In May we're celebrating our 4 year anniversary and my wife has planned a camping trip for the two of us. No hike in, but a primitive site with plenty of hiking opportunities throughout the area for day hikes. When I was carb cycling in the past to get ready for meets, I loved the carb conscious Supreme Protein bars. 30g protein per bar, 6g NET carbs, and 4g sugar. the do have sugar alcohols so depending on how your body handles them, be forewarned. They never knocked me out of keto in the past, and never gave me the runs unless I ate 4 of them. Like Fiddleman said, Water water water, moreso than ever before. We bought a filtration system so we can collect water from any source. They really do work nicely unless the water is just way too muddy, you'd need a good filter then. It makes it a little more challenging with water sources in places, but I think it's more rugged living off the land. We take camping pans with us, cook up eggs and sausage/bacon by campfire when we go on 2-3 day hikes, no carbs, good source of protein to get the day started. Also carry cheese and pepperoni with me, love it. Also, electrolyte water like Vitamin water, Gatorade G2, or just electrolyte tabs to put in to your water. You can find a lot of low carb electrolyte supplements on runners websites since they're huge on that stuff. As for the when, my doc told me 6 weeks at first, then released me at 4.5 weeks. But after he saw a video of a few trails we maintain and ride frequently, he told me no crazy off road biking until 6 weeks just to be safe.

Yeah getting that water is hard, kind of like a full time job! But I will help! The reason I asked about the all protein thing. Was because people that eat a very high protein diet with very little carbs will fall into ketosis. Atkins like diets can cause "keto-breath," its caused when excess ketones in the bloodstream. one chemical component of ketones, the odor is accompanied by a foul taste in the mouth. When the body is in ketosis, urine may also take on a peculiar smell. The body's capacity to store glucose is limited, so when its reserve has been exhausted by fasting, skipping meals or strenuous exercise, it switches into ketosis mode even when you aren't following a ketogenic diet. The presence of ketones in sweat may give it an acrid, ammonia-like odor. Upping your carbs a little bit might help.

The problem is when you are type 1 on a pump and you disconnect your body gets zero insulin. You can get very sick in a very short amount of time with zero insulin. People have gone into comas and died from DKA (diabetic keto acidosis) . I had it once and spent three days in ICU.