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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.

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