Nutrition Guidelines for Shakes/Smoothies

[blondielou 2]

Hi all I'm not banded, still in the research stage, but I'm going to start adding in Protein shakes & fresh fruit smoothies (with added protein) into my diet to replace Breakfast and lunch. I've found that I probably don't eat enough, I usually only eat one good meal a day, sometimes two but I don't snack in between. I usually just have a small lunch and dinner but I've had a hard time understanding why I'm overweight when I'm not eating all the time and not eating a bunch of junk.

So I want to add in the shakes/smoothies for Breakfast & lunch and eat a meal at dinner to see if that will help get my motabilism going. My question is, what are good nutrition guidelines for them as far as how much (how many ounces), how many calories, how many carbs & Protein. The reason I ask is because I was looking at this recipie (and I now it's only one recipie) but it is only 8 oz. I thought maybe I could double it but the carbs for a single serving are 16.2--if I double the recipie the carbs would be 32.4 (without protien added). I'm worried that only 8 oz won't fill me up and if I double it, aren't those carbs kind of high?

Here's the recipe (from www.skinnytaste.com):

Very Blueberry smoothie

Gina's Weight Watcher recipes

Servings: 2 • Serving Size: 1 cup • Old Points: 1 pt • Points+: 2 pt

Calories: 80.5 • Fat: 0.0 g • Protein: 3.4 g • Carb: 16.2 g • Fiber: 3.0 g

Ingredients:

• 3/4 cup blueberries
• 1 cup crushed ice
• 6 oz WW blueberry nonfat yogurt

What are some good nutrition guidelines I should follow in making these to replace meals? I figure it will be good to do and add in exercise, especially if I have an all liquid pre-op diet when I do get banded

[TheBandedPeach 3]

Hi

This was my own personal Full liquid diet that I created for myself for the first 6 weeks after surgery. The requirements that my LAP-BAND nutritionist gave me are listed below. Yours may be slightly different, but this is what I used and I lost over 9 lbs during it!

NOTE: I was given something totally different at first, and I asked if I could tweak it to be my own and get creative with recipes and was told what I was doing was fine.

<a href="http://www.myfitnesspal.com/weight-loss-ticker"><img border="0" src="http://tickers.myfitnesspal.com/ticker/show/909/6236/9096236.png" /></a><p style="text-align:center;width:420px;"><small>Created by MyFitnessPal - Free <a href="http://www.myfitnesspal.com">Calorie Counter</a></small></p>

J’s High Protein Full Liquid Recipes

PHASE 2: Full Liquid Diet

This starts 1 day after surgery

NOTE: On the Full liquid diet, up to 6-8oz per meal is OK for 3-6 meals a day with lots of Water and mini 2-4oz Snacks in between (snacks are optional, but can create slower weight loss). Make sure to drink LOTS of Water. The bulk of your fullness should be water. Stop before feeling full. I am consistently losing weight with these measurements.

Remember to drink or eat very slowly. You can train yourself by using tiny baby spoons.

The point of this 6 week plan, I am told is partly to shrink your stomach and get you prepared for the first band tightening where you will be limited to very tiny amounts. The doc wants you to get bored of these foods, because after the 6 weeks, you go strictly to solids and water. No more mushy or liquids.

All of my recipes include ingredients that can be found at most Whole Foods Markets, Trader Joes or Meijers Grocery.

Organic products are all optional, but I (from recent experience) highly recommend for those wanting a more rapid weight loss or healthier system in general. Using skim milk over cream or any other dairy milk will speed it up as well. The nut milks are a great way to sneak in even more nutrients. Most grocery stores carry these organic products now, but you have to look for them.

*All my high fat recipes include only healthy or beneficial fats that have not been processed and do not include any hydrogenated oils. Please check the nutrition labels before purchasing any ingredients.*

My Personal Tips for More Rapid Weight Loss Using the Liquid Recipes:

1. Use my snack recipes only once a day

2. Choose only my low fat options from my recipe list

3. Stay under 1000 calories.

4. Minimize the amount of sweetener used

5. Choose a Superfoods recipe at least once per day

6. Take liquid multi Vitamins from Whole Foods Market once a day

7. DRINK MORE WATER

J’s Favorite Sugar Substitutes

Liquid Stevia (Whole Foods Market)

Xylitol (Whole Foods Market) Looks like sugar & great for Decaf coffee, baking (during Phase 3: Solids) etc…

J’s Daily food Goals

• 60g Protein per day (split up into six 2oz meals or three 4oz meals)
• 5g or less of sugar per meal
• 3-6oz per day of liquid multi Vitamins from health food stores
• As many drinks of water between meals as possible
• 800 Calories a day

Full Liquid Recipes

(MY FAVE)

Decaf Mocha Protein

4oz organic decaf coffee of choice

2 oz skim (lowfat option) or Real Organic Whipping Cream (high fat option)

1 serving organic whey Protein powder (any flavor)

1/2 tsp real organic vanilla extract

1 ½ tsp real organic chocolate extract

2 tsp Xylitol (or to taste)

~blend well~

Egg Nog

6g protein

6g sugar (from milk)

(drink only half at one sitting)

Blend All:

1 raw, organic and cage free egg

4 oz organic skim milk

8 drops liquid Stevia Extract

Dash real sea salt

2 dash organic nutmeg

1/4 tsp real organic vanilla extract

1/4 tsp rum extract (optional)

Healthy Cocoa Mint Protein shake

1 cup organic skim milk

Real organic mint leaves or real organic mint extract

2 tsp real, raw & organic cocoa powder

2 tsp raw, organic Maca Powder (This is a Super Food from Whole Foods Market or online. This is used often with real cocoa because it tastes great together and the minerals in both works together to balance the Calcium and magnesium found in them.)

1 serving organic whey protein powder

6 drops Liquid Stevia

Option 1: Boil 1 cup skim on stove top with ¼ cup of real organic mint leaves. Strain, then add other ingredients to milk. Blend & let cool. Drink ONLY HALF and save other half for another meal~

Option 2: For COLD & FAST shake, take 1 cup skim, add 2-4 drops mint leaf extract, add the rest of ingredients and blend. Drink HALF right away and save rest for later~

Almond Coco Joy Protein Shake

6oz skim (or almond milk)

2 tsp coconut extract (or 2 oz real organic coconut milk to add creaminess)

1 tsp Almond extract

3 tsp Real Organic Cocoa Powder

1 tsp real organic chocolate extract

2 tsp Organic Maca Powder (Super Food from Whole Foods Grocery or online. This is used often with real cocoa because it tastes great together and the minerals in both work together when combined.)

1 serving Organic Vanilla Whey Protein Powder

6 drops Liquid Stevia (if using almond milk instead, use only 4 drops)

~ blend well. Drink HALF right away and save rest for later~

Rice pudding Shake

6oz organic skim milk (or organic vanilla rice milk)

1 serving Organic Vanilla Whey or Organic Rice Protein Powder

2 tsp Organic Cinnamon

1 tsp vanilla extract

6 drops liquid Stevia (unless using organic rice milk)

~Blend & enjoy!~

Vanilla or Maple Protein Greek Yogurt

4oz Plain, full fat Organic Greek Yogurt

Plain or Vanilla Organic Whey Protein Powder

5 drops Liquid Stevia

1/8 tsp Vanilla or Maple Extract

~Mix all ingredients together with a spoon until thin with no lumps~

Peanut Protein Power (high fat recipe)

(Drink only HALF at one sitting. This is an extremely filling shake and you may get uncomfortable if you drink too much)

1 tbs creamy, raw, organic with no salt added Peanut Butter

4oz Organic Skim Milk

1 tbs real organic & raw cocoa powder (optional)

1 serving organic whey protein powder

¼ tsp almond extract

¼ tsp real organic vanilla extract

10 drops liquid Stevia or 2 tsp Xylitol

~blend all ingredients together VERY WELL~

Vanilla Orange Dream

6oz organic skim milk

1 serving organic plain or vanilla whey powder

1/8 tsp orange extract

1/8 tsp vanilla extract

8 drops Liquid Stevia

~shake or blend all~

Coconut Milk Protein Shake (high fat)

1/3 cup pure organic coconut milk

2/3 cup organic skim milk or rice milk

½ tsp vanilla extract

5 drops of liquid Stevia (or to taste)

1 serving organic whey protein powder

1 tsp almond extract (optional)

1 tbs raw, organic cocoa powder (optional)

~Shake or blend all together~

DOUBLE CHO-COCOA COVERED banana

1 scoop vanilla or chocolate whey protein powder

2 1/2 tbs cocoa powder

3 tsp chocolate extract or 1 tbs organic chocolate Syrup (contains pure cane sugar)

8 drops Stevia extract or Truvia replacement sweetener (same as stevia only in a crystallized form)

1 cup organic skim milk

1/4 very ripe banana

1/4 tsp almond extract (optional)

1 tbs creamy organic Peanut Butter (optional)

~blend well and enjoy!~

Simply Nanners!

1/2 very ripe banana

1 scoop vanilla whey protein powder

1/2 tsp vanilla extract

8 drops Stevia extract or Truvia replacement sweetener (same as Stevia only in a crystallized form)

1 cup organic skim milk

~blend well and enjoy!~

Banutty

1/2 very ripe banana

1 tbs organic creamy peanut butter

1 scoop organic vanilla or plain whey protein powder

1/4 tsp real organic vanilla extract

1/4 tsp almond extract

1/3 cup organic skim milk

1/3 cup organic almond milk (adds sweetness and nutrients)

1/3 cup organic hazelnut milk (adds sweetness and nutrients)

4-8 drops liquid Stevia

~ Mixing milks is optional, but will add a much richer and sweeter flavor. Blend well and enjoy!~

Full Liquid Snacks

Note: Have these ONLY after you have gotten your required amount of protein in for the day and are still hungry. These will fill you and add extra nutrients to your daily diet.

These contain higher fat and may slow down weight loss. Mix cream Soups with water for better results.

Cream Soups

Meijers Grocery & Whole Foods Market carry an AMAZING Organic Cream Soups collection, Imagine & Pacific brand, where you can poor it right out of the carton! Most of the soups have no chunks in them (chunks have to be strained). You can also choose the LOW SODIUM flavors which are very good and (optional) add real sea salt from Whole Foods Market to them later if you want. Choose any flavor and enjoy!

My Faves:

1. Organic Creamy Tomato
2. Organic Creamy Roasted Red Pepper
3. Organic Creamy Sweet Potato
4. Organic Creamy Acorn Squish with Mango ( I like it as is)
5. Organic Creamy Cashew, Ginger & Carrot
6. Organic Creamy Sweet Pea

Organic Creamed Tomato Soup (Whole Foods & Meijers Grocery)<br style="mso-special-character: line-break"> <br style="mso-special-character:line-break">

Poor 4oz of Soup in mug and heat for 1 min in microwave.

For turning this into pizza SOUP add:

1 sprinkle oregano

2 tsp grated Parmesan cheese (stir in well after soup has cooled for 1 min. DO NOT MELT in soup)

1 sprinkle garlic powder

1 sprinkle onion powder

1 sprinkle real sea salt

Organic Creamed Red Pepper Soup (Whole Foods & Meijers Grocery)

Poor 4oz of soup in mug and heat for 1 min in microwave.

2 tsp grated Parmesan cheese (stir in well after soup has cooled for 1 min. DO NOT MELT in soup)

(This is high in Vitamin C)

Organic Creamed Sweet Potato Soup (Whole Foods & Meijers Grocery)

Poor 4oz of soup in mug and heat for 1 min in microwave.

Sprinkle real sea salt

Add ½ tab REAL ORGANIC butter

Egg or Avocado salad

1 Hard Boiled Egg Yolks (no white, since it is unable to blend smoothly) = 3-5grms protein

(This recipe CAN BE SUBSTITUTED WITH AVACODO for other daily nutrients. Use the equivalent of one egg yolk. Just remember that it is higher fat and lower protein. BUT, not to fear!... it’s GOOD FAT. Avocado contains monounsaturated fats and oleic acid which helps lower cholesterol! ONLY eat this as a snack if you have gotten all your protein in for the day.)

1/2 TBS Kraft Olive Oil mayo (or organic options from Whole Foods Market)

1 Tsp Mustard (look for brands with no added sugar)

1/2oz water

Sprinkle of Paprika

Sprinkle Garlic Powder (Optional)

Sprinkle Onion Powder (Optional)

Sprinkle Dill (Optional)

½ Sprinkle Celery Salt (Optional)

~Blend EXTRA, EXTRA SMOOTH until the consistence of fat free yogurt to make a thin creamy paste, eat slowly with baby spoon and enjoy!~

Greek Yogurt

Full fat or fat free PLAIN

2 oz = 2 gm protein

~Eat 2oz. plain, or add 2 drops almond extract & 4 drops of liquid Stevia to give it a “honey nut” flavor. Eat slowly with baby spoon~

V8 or Organic Tomato juice

2-4oz

~Add salt, pepper, onion powder & garlic powder to taste (optional). Eat slowly with baby spoon~

Organic Apple Sauce

2oz. plain or cinnamon (to help you “go” if you get constipated.)

Chai Tea

2oz water

2oz Skim Milk

8 drops Liquid Stevia

3 shakes cinnamon

3 shakes cardamom

1 shake clove

½ shake cayenne

2 shakes ginger

1/2 shake black pepper

~Can sip this all day when you’re in desperate need of flavor!~

RECIPES #2

DOUBLE CHO-COCOA COVERED BANANA (High Fat & Calorie)

1 scoop vanilla or chocolate whey protein powder

2 ½ tbs cocoa powder

3 tsp chocolate extract or 1 tbs organic chocolate syrup (contains pure cane sugar)

8 drops Stevia extract

1 cup organic skim milk

¼ very ripe banana

¼ tsp almond extract (optional)

1 tbs creamy organic peanut butter (optional)

~blend well and enjoy!~

Simply Nanners! (High Calorie)

½ very ripe banana

1 scoop vanilla whey protein powder

½ tsp vanilla extract

8 drops Stevia extract or Truvia replacement sweetener (same as Stevia only in a crystallized form)

1 cup organic skim milk

~blend well and enjoy!~

Banutty (High Fat & Calorie)

½ very ripe banana

1 tbs organic creamy peanut butter

1 scoop organic vanilla or plain whey protein powder

¼ tsp real organic vanilla extract

¼ tsp almond extract

1/3 cup organic skim milk

1/3 cup organic almond milk (adds sweetness and nutrients)

1/3 cup organic hazelnut milk (adds sweetness and nutrients)

4-8 drops liquid Stevia

~ Mixing milks is optional, but will add a much richer and sweeter flavor. Blend well and enjoy!~

BERY, BERY SUPER FRUITY (Low Fat)

1 tsp Raw, Organic Acai berry Powder (Superfood)

1 tsp Raw, Organic Lucama Powder (Superfood)

1 tsp Raw, Organic Pomegranate Powder

1 ½ TBS Strait Pure Organic Goji Berry juice (Superfood)

1 ½ TBS Strait Pure Organic Cranberry Juice

10-12 drops Liquid Stevia

1 serving organic Vanilla Whey Powder

1 tsp Pure Raspberry extract

1 cup skim milk

~Blend well and enjoy!~

strawberry CREAM DESSERT #1

1 TBS strawberry extract (Bonus if you find a natural version of this)

Or 2 ripe organic strawberries (must strain shake of chunks and seeds after blending well)

½ tsp real organic vanilla extract

8 drops Stevia extract or 1 tbs Xylitol

1/2 cup Organic Skim Milk

1/2 scoop organic vanilla whey powder

1 tsp Real Organic Whipping Cream (optional)

~blend well (Strain) and enjoy!~

Chocolate Cover Strawberry

2-4 ripe organic strawberries (must strain shake of chunks and seeds after blending well)

2 TBS real organic cocoa powder

1 tsp organic Maca powder

1 TBS organic chocolate extract

1 scoop organic vanilla whey powder

1 TBS Xylitol sweetener

5 oz organic skim milk

~blend well strain and enjoy!~

Cinnamon Covered Almond

4 oz Organic Almond Milk

2 oz Organic Skim Milk

2 TBS Real, Raw & Organic Honey

1 TBS Real, Organic Cinnamon

1 Scoop Organic Vanilla Whey Powder

~Shake very well and enjoy!~