protein shakes(Lean Mass Gain)
* 12 oz. water
* 4 ice cubes
* 1 tablespoon heavy whipping cream
* 1 tablespoon natural peanut butter
* 2 scoops chocolate protein powder
Mocha Shake:
(Lean Mass Gain)
* 6 oz. water
* 4 ice cubes
* 2 tablespoons heavy whipping cream
* 6 oz.. coffee*
* 2 scoops chocolate protein powder
* *You may use 12 oz. coffee and no water for an extra pre-workout or morning kick!
Frozen Chocolate Banana
(Lean Mass Gain)
* 12 oz. Water
* 4 to 5 ice cubes
* 1 banana
* 1 tablespoon heavy cream
* 2 scoops chocolate protein powder
German Chocolate Cake:
(Lean Mass Gain)
* 12 oz. water
* 4 ice cubes
* 1 tablespoon heavy cream
* 1 tablespoon cream of coconut
* 2 scoops chocolate protein powder
Tangerine Cream:
(Maximum Fat Loss or Lean Mass Gain)
* 12 oz. Tangerine Diet Rite
* 4 Ice Cubes
* 1 to 2 tablespoons heavy cream
* 1 to 3 scoops vanilla protein powder
Root Beer Float:
(Maximum Fat Loss or Lean Mass Gain)
* 1 can Diet A&W Root Beer
* 1 to 2 tablespoons Heavy Cream
* 4 ice cubes
* 1 to 3 scoops vanilla protein powder
Pineapple Blast:
(Lean Mass Gain Fat Burning and off Season)
* 4 ice cubes
* 12 oz. water
* 2 scoops vanilla protein powder
* 1/2 cup pineapple chunks
Pina Colada Passion
(Lean Mass Gain Fat Burning and Off Season)
* 12 oz. water
* 4 ice cubes
* 3 scoops vanilla protein powder
* 1/3 cup Pineapple chunks
* 2 tsp. Coconut extract
Ultra Oatmeal: (mix ingredients after cooking)
(Lean Mass Gain Fat Burning and Off Season)
* 1 serving cooked plain oatmeal (1/2 cup precooked)
* 1 to 1½ scoops vanilla protein powder
Power Fudge: Vanilla or Chocolate
(Lean Mass Gain Fat Burning)
* 1 scoop chocolate or vanilla protein powder
* 3 to 4 tablespoons heavy whipping cream
* *mix together in a bowl until ingredients reach consistency of cake icing. May be refrigerated or frozen.
Peanut Butter Muscle Balls:
(Lean Mass Gain Off Season)
* Follow directions for power fudge. Form peanut butter into small balls slightly larger than a marble. Coat with Power Fudge by rolling together to create a chocolate covered peanut butter ball. Refrigerate for 2 hours. May be frozen to speed up process.
Chocolate Banana Shake
* 1 to 2 scoops of chocolate protein powder
* 6 to 8 ounces of water
* 4 to 6 ice cubes
* 8 strawberries
* Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Chocolate Banana Shake
* 1 to 2 scoops of chocolate protein powder
* 6 to 8 ounces of water
* 4 to 6 ice cubes
* 1 banana
* Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Chocolate Strawberry Blast
* 1 to 2 scoops of chocolate protein powder
* 6 to 8 ounces of water
* 4 to 6 ice cubes
* 8 strawberries
* Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Vanilla Banana Creamy
* 1 to 2 scoops of vanilla protein powder
* 6 to 8 ounces of water or whole (or 2%) milk
* 6 ice cubes
* 1 banana
* Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Rasberry Chocolate Thick
* 1 to 2 scoops of chocolate protein powder
* 6 to 8 ounces of whole (or 2%) milk
* 6 ice cubes
* 8 rasberries
* Mix in a blender on medium for 1 minute. Pour into a tall glass. Drink or eat with a spoon!
Banana Cheerio Quickfast
* Great for a super fast morning meal
* 1 to 2 scoops of chocolate protein powder
* 6 to 8 ounces of water
* 4 to 6 ice cubes
* 1 banana
* 3/4 cup cup or original cheerios
* Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Orange Creamsicle
* 1 to 2 scoops of vanilla protein powder
* 6 to 8 ounces of water
* 4 to 6 ice cubes
* 1 to 2 peeled oranges
* Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Blueberry Blaster
* 1 to 2 scoops of vanilla protein powder
* 6 to 8 ounces of water
* 4 to 6 ice cubes
* 20-30 blueberries
* Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Mocha Surprise
* Save some leftover coffee and add about 1/2 cup to your next chocolate shake. Adds 0 calories but lots of taste.
Orange Tangy
* Add a dash of sugar free Tang to a vanilla protein shake. Adds less than 10 calories and brings back childhood memories of enjoying the real thing.
Grasshopper
* A few drops of mint extract will turn your chocolate shake into a chocolate mint treat.
Eggnog
* Add a dash of cinnamon, a dash of nutmeg and a sprinkle of butter buds to a vanilla shake to create a yummy eggnog flavor.
Protein & Oatmeal Pancakes
Ingredients
* 1/3 cup oatmeal
* 2 or 3 egg whites scrambled (or 1/2 cupe eggbeaters)
* 1 scoop vanilla protein
* 1/2 tsp baking soda
* dash of pumpkin pie spice
* 1/8 tsp sweet-n-low brown
Mix all ingredients in a small bowl and allow mixture to thicken for 2 to 3 minutes. Pour onto preheated frying pan or griddle. Cook over medium heat until golden brown, about 2 minutes per side. Gamish with fresh strawberries or sugar free syrup. Makes 1 serving.
Variation- Add 1/2 pack sugar free apple cider mix. Lots of flavor and only 8 more calories.
Peanut Butter Balls
Ingredients
* 1/2 cup all natural creamy peanut butter
* 1/4 cup honey
* 1 1/2 scoop vanilla protein
Mix all ingredients in a small bowl. Roll by hand into 1" balls and chill until firm (about an hour). They make great high protein snacks and are an excellent source of healthy fats. Makes 4 servings.
Protein Pudding Shots
* Try mixing your scoop of protein with 2 tbs fat free, sugar free pudding mix and 1 oz ice water. Allow mixture to thicken and eat it with a spoon. Adds 50 calories and 6 grams of carbohydrates.
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.
Hot Cocoa (13 grams protein)
1 tablespoon Splenda
1 tablespoon unsweetened cocoa
2 tablespoons dried milk powder
8 ounces non-fat milk
Dash salt
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.
Apple Surprise Shake
Ingredients
· 1 cup nonfat milk
· ½ cup nonfat plain yogurt
· ½ cup no added sugar apple sauce
· 2 scoops vanilla protein powder· Pinch of cinnamon
· Pinch of nutmeg
Directions
Blend for one minute
Contents (approx)
Calories 380
Protein 47g
Carbohydrates 39g
Fat 2g
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