health and wellness

 

Protein Shakes are a great meal replacement alternative for anyone on the go or in need of a quick healthy meal. They are most desired right after a good workout because they are extremely nutritious, low in both calories and fat content, delicious, quick and easy to make, or great when you’re just feeling too tired to cook a full-blown meal. It is why protein shakes have become a part of every one’s daily diet. With just a blender, the ingredients and options are endless. One of the best benefits in drinking protein shakes is that you can add a tablespoon of healthy nutrients such as flax seed, brewers yeast, fiber, bran, wheat germ or anything else you want. But however you chose to make them, protein shakes are the way to go when you want a quick, low calorie, high nutritious meal. You can use plain non-fat yogurt, whipped cream or just plain water. Choosing protein powders aren’t difficult as there are a wide variety available, and they are found at health food stores and most gyms. As a rule of thumb, however, choosing whey protein is usually the best in quality and nutrition, and I usually chose one with little carbohydrates being that you’ll likely get a fair amount of carbs from the fruits and yogurt. Below are some recipes to get you started, but feel free to get creative and have fun with making your shakes.

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. 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!

Raspberry Chocolate Thick

• 1 to 2 scoops of chocolate protein powder
• 6 to 8 ounces of whole (or 2%) milk
• 6 ice cubes
• 8 raspberries
• 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 cup 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. Garnish 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.