Post by Tim Wescott on Sept 2, 2004 13:44:32 GMT -5
Recipes for Protein Shakes & Snacks :
If you are anything like us, meal replacement shakes and Protein powder have become a part of your daily diet. No matter how good a prodcut tastes originally, anything can get old if you eat it day in and day out.
Use some of the recipes below to spruce up your shakes & snacks, making them a treat instead of a burden. Recipes vary depending on your caloric needs and training goals.
Chocolate Peanut Butter Supreme:
(Lean Mass Gain)
12 oz. water
4 ice cubes
1 tablespoon heavy whipping cream
1 tablespoon natural peanut butter
2 scoops chocolate protein powder
Mocha Shake:
(Lean Mass Gain)
6 oz. water
4 ice cubes
2 tablespoons heavy whipping cream
6 oz.. coffee*
2 scoops chocolate protein powder
*You may use 12 oz. coffee and no water for an extra pre-workout or morning kick!
Frozen Chocolate Banana :
(Lean Mass Gain)
12 oz. Water
4 to 5 ice cubes
1 banana
1 tablespoon heavy cream
2 scoops chocolate protein powder
German Chocolate Cake:
(Lean Mass Gain)
12 oz. water
4 ice cubes
1 tablespoon heavy cream
1 tablespoon cream of coconut
2 scoops chocolate protein powder
Tangerine Cream:
(Maximum Fat Loss or Lean Mass Gain)
12 oz. Tangerine Diet Rite
4 Ice Cubes
1 to 2 tablespoons heavy cream
1 to 3 scoops vanilla protein powder
Root Beer Float:
(Maximum Fat Loss or Lean Mass Gain)
1 can Diet A&W Root Beer
1 to 2 tablespoons Heavy Cream
4 ice cubes
1 to 3 scoops vanilla protein powder
Pineapple Blast:
(Lean Mass Gain Fat Burning and off Season)
4 ice cubes
12 oz. water
2 scoops vanilla protein powder
1/2 cup pineapple chunks
Pina Colada Passion :
(Lean Mass Gain Fat Burning and Off Season)
12 oz. water
4 ice cubes
3 scoops vanilla protein powder
1/3 cup Pineapple chunks
2 tsp. Coconut extract
Ultra Oatmeal: (mix ingredients after cooking)
(Lean Mass Gain Fat Burning and Off Season)
1 serving cooked plain oatmeal (1/2 cup precooked)
1 to 1½ scoops vanilla protein powder
Power Fudge: Vanilla or Chocolate :
(Lean Mass Gain Fat Burning)
1 scoop chocolate or vanilla protein powder
3 to 4 tablespoons heavy whipping cream
*mix together in a bowl until ingredients reach consistency of cake icing. May be refrigerated or frozen.
Peanut Butter Muscle Balls:
(Lean Mass Gain Off Season)
Follow directions for power fudge. Form peanut butter into small balls slightly larger than a marble. Coat with Power Fudge by rolling together to create a chocolate covered peanut butter ball. Refrigerate for 2 hours. May be frozen to speed up process.
Chocolate Banana Shake :
1 to 2 scoops of chocolate protein powder
6 to 8 ounces of water
4 to 6 ice cubes
8 strawberries
Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Chocolate 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.
If you are anything like us, meal replacement shakes and Protein powder have become a part of your daily diet. No matter how good a prodcut tastes originally, anything can get old if you eat it day in and day out.
Use some of the recipes below to spruce up your shakes & snacks, making them a treat instead of a burden. Recipes vary depending on your caloric needs and training goals.
Chocolate Peanut Butter Supreme:
(Lean Mass Gain)
12 oz. water
4 ice cubes
1 tablespoon heavy whipping cream
1 tablespoon natural peanut butter
2 scoops chocolate protein powder
Mocha Shake:
(Lean Mass Gain)
6 oz. water
4 ice cubes
2 tablespoons heavy whipping cream
6 oz.. coffee*
2 scoops chocolate protein powder
*You may use 12 oz. coffee and no water for an extra pre-workout or morning kick!
Frozen Chocolate Banana :
(Lean Mass Gain)
12 oz. Water
4 to 5 ice cubes
1 banana
1 tablespoon heavy cream
2 scoops chocolate protein powder
German Chocolate Cake:
(Lean Mass Gain)
12 oz. water
4 ice cubes
1 tablespoon heavy cream
1 tablespoon cream of coconut
2 scoops chocolate protein powder
Tangerine Cream:
(Maximum Fat Loss or Lean Mass Gain)
12 oz. Tangerine Diet Rite
4 Ice Cubes
1 to 2 tablespoons heavy cream
1 to 3 scoops vanilla protein powder
Root Beer Float:
(Maximum Fat Loss or Lean Mass Gain)
1 can Diet A&W Root Beer
1 to 2 tablespoons Heavy Cream
4 ice cubes
1 to 3 scoops vanilla protein powder
Pineapple Blast:
(Lean Mass Gain Fat Burning and off Season)
4 ice cubes
12 oz. water
2 scoops vanilla protein powder
1/2 cup pineapple chunks
Pina Colada Passion :
(Lean Mass Gain Fat Burning and Off Season)
12 oz. water
4 ice cubes
3 scoops vanilla protein powder
1/3 cup Pineapple chunks
2 tsp. Coconut extract
Ultra Oatmeal: (mix ingredients after cooking)
(Lean Mass Gain Fat Burning and Off Season)
1 serving cooked plain oatmeal (1/2 cup precooked)
1 to 1½ scoops vanilla protein powder
Power Fudge: Vanilla or Chocolate :
(Lean Mass Gain Fat Burning)
1 scoop chocolate or vanilla protein powder
3 to 4 tablespoons heavy whipping cream
*mix together in a bowl until ingredients reach consistency of cake icing. May be refrigerated or frozen.
Peanut Butter Muscle Balls:
(Lean Mass Gain Off Season)
Follow directions for power fudge. Form peanut butter into small balls slightly larger than a marble. Coat with Power Fudge by rolling together to create a chocolate covered peanut butter ball. Refrigerate for 2 hours. May be frozen to speed up process.
Chocolate Banana Shake :
1 to 2 scoops of chocolate protein powder
6 to 8 ounces of water
4 to 6 ice cubes
8 strawberries
Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Chocolate 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.