Shakes and Recipes

January: New Year, New You Meal Replacement

• 1c fresh organic baby spinach
• 1c frozen organic blueberries
• 1 tsp flax seed oil
• 1 scoop vanilla whey protein
• 1 packet Stevia (optional)
• add a little water, ice, and blend till smooth

Nutrition facts: 360 cal/ 6g fat/27g carbs/6g fiber/20g protein

February: Chocolate Covered Strawberry

• 1 scoop chocolate whey protein
• 1c frozen strawberries (no sugar added)
• 2 tbs sugar free chocolate syrup (Hershey's)
• add a little water, blend until smooth, and enjoy!

Nutrition Facts: 175 calories/2g fat/22g carbs/3g fiber

March: Shamrock Shake (Kids love this fun to make shake! It makes a great desert or an after workout treat.)

• 1 scoop vanilla whey protein
• 1 serving light vanilla yogurt (such as Dannon Light and Fit)
• 1/4 tsp peppermint extract
• green food coloring
• add ice and blend until smooth and enjoy!

Nutrition Facts: 200 calories/1g fat/18g carbs

April: Muddy Monkey

• 1 scoop chocolate whey protein
• 1/2 banana
• 1tbs natural peanut butter
• 1/2 cup skim or light soy milk
• add ice and blend until smooth (may need a little water too)

Nutrition Facts: 300 calories/9g fat/28g carbs/5g fiber/25 protein

This shake will get you going in the morning and keep you satisfied. If you're cutting calories and want this shake for a snack, substitute 1tsp peanut butter instead of 1tbs and use all water and no milk. This cuts 70 calories.

May: Strawberry Shortcake

• 1 scoop vanilla whey protein
• 1/2c sliced strawberries
• 1 graham cracker sheet broken into pieces
• 4-6 oz water (you can also use skim milk)
• A drop of almond or vanilla extract (optional)
• Add ice and blend till smooth

Nutrition facts: 200 calories/3.5g fat/20g carbs/20g protein/2g fiber

June: Island Dream

• 1 scoop vanilla whey protein
• 1/2 banana
• 1/4c orange juice
• 1/4c pineapple juice
• shot of sugar free coconut syrup (or 1/4 tsp coconut extract)
• add ice and a little water and blend until smooth

Nutrition Facts: 286 calories/2g fat/60g carbs/2g fiber/20g protein

This shake makes an easy breakfast on the go and is great for pre-workout energy!

July: Red White and Blueberry

• 1 scoop vanilla whey protein
• 1/2 c strawberries
• 1/2c blueberries
• 3-6 oz water
• add ice and a little water and blend until smooth

Nutrition Facts: 188 calories/1.5g fat/22g carbs/3.5g fiber/20g protein

This shake is loaded with antioxidants, vitamins, and tastes delicious! Enjoy this shake any time of day.

August: Peach Cobbler

• 1 scoop vanilla whey protein
• 1 peach pitted and sliced
• 1/4c oats
• 1/4 tsp of each: cinnamon and nutmeg
• dash of Splenda
• add water, ice, and blend until smooth

Nutrition Facts: 200 calories/2g fat/22g carbs/2.5g fiber/20g protein

This shake makes a tasty and low calorie snack! Add some flax seed and make it a meal!

September: Apple Pie A La Mode

• 1 scoop vanilla whey protein
• 1 apple peeled and chopped
• 1 graham cracker broken into pieces
• and a pinch cinnamon
• a packet of sugar substitute (optional)
• Add ice and blend until smooth. Top w/ 2 tbs of light whipped cream (not cool whip)!

Nutrition Facts: 255 cal/4g fat/37g carbs/3g fiber/20g protein

You can divide this shake into 2 servings and share. You'll save 1/2 the calories! You won't miss the real thing with this healthy indulgence!

October/November: All Shook Up Pumpkin Pie

• 1 scoop vanilla whey protein
• 1/2c pure pumpkin
• 1/2 tsp pumpkin pie spice
• 1/2 packet of sugar substitute (optional)

Nutrition Facts: 150 cal/2g fat/13g carbs/4.5g fiber/20g protein

This shake makes a fast and healthy breakfast or snack when you're in a hurry. Pumpkin is filled with disease fighting and eye healthy Vitamin A. Pumpkin is also a great source of fiber.

December #1: Frosty Peppermint Mocha

• 1 scoop chocolate whey protein
• 1/2 tsp peppermint extract
• 1/2c skim (or light soy milk)
• Add ice and blend until smooth.

Nutrition Facts: 170cal/1.5g fat/12g carbs/24g protein

This shake makes a great post workout treat and gets you in the holiday mood without the guilt!

December #2: Sleigh Ride

• 1 scoop chocolate whey protein
• 2 ginger snap cookies broken into pieces
• 1/2c skim (or light soy milk)
• Add ice and blend until smooth.

Nutrition Facts: 230cal/3g fat/23g carbs/24g protein

This shake makes a great post workout treat with a perfect ratio of protein and carbs or share with a friend for a guilt free holiday desert!