Protein Shakes, Smoothies, and MRP Recipes

[Harvey Balboner]

Pina colada smoothie.

1 6oz container nonfat coconut yogurt (frozen)
1/2 banana (frozen)
1/2 of a 20 oz can crushed pineapple
1 c. nonfat milk
2 servings portein powder

Put all ingredients into blender.
Blend well until smoothie consistency is reached!

**Recipe courtesy of Karen Moyer **

Nutritional Information:
Serves 2, per serving:
Fat: .5
Calories: 185
not including protein powder

 

[Harvey Balboner]

Tangy Summer Smoothie

1 nectarine
6 oz. light (reduced sugar) fat-free peach yogurt, frozen
(This is one container of Yoplait)
1/2 c. Dole Pine-Orange-Guava juice (comes in a carton)
1/2 c. Crystal Light or other sugar-free lemonade
2 servings protein powder

Put all ingredients into blender.
Blend until smoothie consistency is reached!

Nutritional Information:
Serves 2, per serving:
Fat: 0 g
Calories: about 110
Doesn't include protein powder

 

[Harvey Balboner]

Melon Madness Smoothie

1 cup of peach fat-free yogurt, frozen
1 cup skim milk
1/2 cup cantaloupe
1/2 cup honey dew melon
4 ice cubes
1/2 cup strawberries (or subsitute with watermelon)
2 servings of protein powder

Put yogurt, milk, and strawberries into blender. Blend on high for about 30-45 seconds. Then add in cantaloupe, melon, and ice. Blend once again on high for 1 minute.

**Recipe courtesy of Daize Nahama**
Nutritional Information:

Serves 2, per serving:
Fat: 0
Calories: 190
Doesn't include protein powder.

 

[Harvey Balboner]

Cantelope Cherry Smoothie

1/2 cantaloupe (peeled, seeded, and sliced)
1/2 cup apple or apricot juice
2-3 pitted cherries
1/4 cup raspberries or blackberries
3-4 ice cubes
2 servings protein powder

Put all ingredients into blender.
Blend until smoothie consistency is reached!

Nutritional Information:
Serves 2, per serving:
Fat: unknown
Calories: unknown

 

[Harvey Balboner]

Black and Blue Smoothie

1/4 cup blueberries
1/4 cup blackberries
1 banana
1/2 cup apple juice
1/3 cup raspberry sorbet
2 servings protein powder

Nutritional Information:
Serves 2, per serving:
Fat: .5 g
Calories: 150
Doesn't include protein powder.

 

[Harvey Balboner]

Carrot Smoothie

2 cups carrot juice
1/2 cup apple juice
6 oz. non-fat vanilla or plain yogurt, frozen
1 banana

Nutritional Information:
Serves 2, per serving:
Fat: .5 g
Calories: about 235
Doesn't include protein powder.

 

[Harvey Balboner]

This one is called the Macho Power Shake

1 cup nonfat soy milk (such as Healthy Valley Soy Moo)
1/2 cup orange juice
1 banana
1/2 cup cantaloupe
1 T. peanut butter
1/2 cup strawberries, fresh or frozen (without sugar)

Nutritional Information:
Serves 2, per serving:
Fat: 5
Calories: 205
Doesn't include protein powder.

 

[Harvey Balboner]

Berry Good Shake

Ingredients:

Mix 2 scoops of Berry Protein with
4 strawberries
15 blueberries
16 ounces of nonfat milk
1.2 cup of ice cubes.

It is so good that you should serve it with a little umbrella in it!

 

[Harvey Balboner]

Protein-Carb Almond Blast

Ingredients:

Mix 2 Scoops of Vanilla Protein
10-12 oz of skim milk
1.2 cup of dry oatmeal
1.2 cup of raisins
12 shredded almonds
1 tbsp of peanut butter.

It's like pudding!

 

[Harvey Balboner]

Strawberry Nut Shake

Ingredients:

Mix 2 Scoops of Vanilla protein
1 cup of fat-free strawberry yogurt
6 shredded macadamia nuts.

 

[Harvey Balboner]

Plum Ice Shake

Ingredients:

Mix 2 scoops of Vanilla protein
1 ripe plum (pitted)
juice of 1 lemon
16 ounces of ice water
1.2 cup of ice cubes.

 

[Harvey Balboner]

Peppermint Oatmeal Shake

Ingredients:

Mix 2 scoops of Chocolate Protein
1 cup sugar free vanilla ice cream
1 cup oatmeal
2 cups non-fat milk
1.2 cup water
a splash of peppermint extract!

 

[Harvey Balboner]

Chocolate Coffee Shake

Ingredients:

Mix 2 scoops of Chocolate Protein
1 cup of skim milk
5 ice cubes
1 cup of water
1 spoonful of instant coffee!

Tastes like a gourmet concoction!

 

[Harvey Balboner]

Wild Berry Boost

Ingredients:

2 scoops vanilla protein
8 raspberries
4 strawberries
15 blueberries
16 ounces nonfat milk
1/2 cup ice cubes

 

[Harvey Balboner]

Peanut Butter Chocolate Truffle

Ingredients:

2 scoops chocolate flavor whey protein 1 teaspoon creamy peanut butter
16 ounces nonfat milk
1/2 cup ice cubes

 

[Harvey Balboner]

Creatine Catalyst

Ingredients:

2 scoops vanilla flavor whey protein powder
5 Granny Smith apples
5 grams (one teaspoon) Creapureä creatine powder
1/2 cup ice cubes

 

[Harvey Balboner]

Cinnamon Roll Protein Shake

Ingredients:

2 scoops vanilla protein powder
1 tbsp sugar-free instant vanilla pudding
1/4 tsp cinnamon
1/2 tsp imitation vanilla (or 1/4 tsp extract)
1 packet artificial sweetener
a few dashes butter flavor sprinkles or butter-flavor extract
8 oz. water (or low-fat milk)
3 ice cubes
Directions:

Add all ingredients to blender, whip, and serve.

Nutritional Information:

Aor added ingredients (excludes protein powder & use of milk)
Calories - 25
Carbohydrates - 5g
Protein - 0g
Fat - 0 g
Fiber - 0 g

 

[Harvey Balboner]

Nada Colada Protein Shake

Ingredients:

2 scoops vanilla protein powder
1/2 c pineapple-orange juice*
1/4 tsp rum extract
1/4 tsp coconut extract (or 2 tbsp shredded coconut)
1 packet artificial sweetener
4 oz. water (or low-fat milk)
3-6 ice cubes
Low-carb version: Omit juice and use 1/2 tsp sugar-free pineapple-orange drink mix (dry). Increase water or milk to 8 oz.

Directions:

Add all ingredients to blender, whip, and serve.

Nutritional Information:

for added ingredients (excludes protein powder & use of milk)
Calories - 61
Carbohydrates - 15g
Protein - 0g
Fat - 1g
Fiber - 0g

 

[Harvey Balboner]

Strawberry Cheesecake

Ingredients:

10 oz pure water
8 frozen strawberries
4 tbs. low fat sour cream
10-15 drops liquid stevia (optional)
1.5 oz. protein of choice

 

[Harvey Balboner]

Blueberry Dream

Ingredients:

10 oz. Pure water
1/2 cup fresh or frozen blueberries
1.5 oz. protein of choice
2 tsp. flax seed oil
15 drops liquid stevia (optional)