PB &J Protein Shake (Great diet shake! Virtually no carbs)
- 2 Scoops Whey protein (neutral or vanilla)
- 8-12 oz water (add 1% milk if you want a little creamier texture)
- 1 Tbsp. Natural (smooth) Peanut Butter
- 1 Tbsp. Flax oil or Flax meal
- 1 Tsp. No sugar Strawberry Jam
Blend all ingredients at high speed for 45 seconds to a minute
Add ice to taste if you prefer more volume or colder water.
Fruity Carbohydrate High Protein Shake – (Post or Pre-Workout)
- 1 banana (cut in pieces and frozen)
- 4-6 whole strawberries (from frozen berry package)
- 1/2-cup low fat yogurt (or Brown Cow cream top for more calories)
- 1-cup orange or pineapple juice
- 2 scoops whey protein – (or packet of MRP for more carbs and nutrients)
**Creatine or Glutamine for pre- or post-workout preferences
From 30grams carbs – 120 grams carbs – your choice. Use higher fat yogurt or lower fat, and use either MRP or low carb protein. Blend all ingredients together until smooth or preferred consistency. Add creatine or Glutamine for power-packed pre- or post-workout shake
Chocolate Peanut Butter Cup (Pro Dieter’s Shake)
- 2 scoops chocolate whey protein powder
- 2 Tbsp Whipping Cream (heavy cream, not cream out of a can)
- 1 Tbsp. Peanut Butter
- 12 oz. water
- 1 Tbsp. Flax Meal
- 4-6 ice cubes
Blend until shake is thick. Flax meal gives it the Peanut butter cup consistency. Whipping cream makes it taste creamy. Add more peanut butter for more flavor intensity. This is a great low carb shake for weaning yourself off the sugar and crap when you first start a diet!
Lean Mass Banana Split Shake (under 25 grams carb)
- 1/2 frozen banana
- 1 Tsp. banana extract (or vanilla extract if you’re not crazy about banana)
- 2 Tbsp. Whipping cream (heavy cream, not cream out of a can)
- 2 Scoops Chocolate (no carb) Whey protein
- 10-12 oz water
- 4-6 ice cubes
Blend to desired consistency. A great lean mass builder. Not any carb, but surely a good low carb drink for those trying to maintain or slowly lose body fat.
Tropical Protein Pina Colada Shake
(for building lean mass dieting or off season)
- 2-3 scoops Vanilla low carb whey protein (or a vanilla MRP w/ carbs for more cals)
- 4 oz water
- 1/3-cup pineapple chunks (canned in water, or fresh) – freeze them for icy texture
- Coconut milk or coconut extract (again, from a can for more fat or extract for low cal)
- 1/2 cup 2% milk + 1/2 cup pineapple low carb drink (like Diet V-8 tropical)
- 4-6 ice cubes
Blend to desired consistency. Use low carb protein and coconut extract for
Less calories and a diet type shake. Use V-8 diet juice in addition. Manipulate carbs with MRP, amount of fruit or more milk.
Root Beer Float (low carb treat)
- 12 oz can of diet Root Beer (we like A&W for the foam, but you can use Dad’s or IBC or other root beer that is creamy)
- 2 scoops Vanilla whey protein (carb-free)
- 4-6 ice cubes
- 2 Tbsp Whipping cream (heavy cream, not from a can)
Blend carefully!! Blend whipping cream, 4-6 ice cubes and enough water to make a paste out of protein, and then add a little A&W at a time. Your blender will explode if you add it all at once!
Mango Madness (40-30-30 shake)
- 2-3 Scoops Protein powder (Vanilla, Plain or a Mango flavor)
- 1/2 to 1 cup mango pieces frozen or freshly sliced natural mango
- 1 cup Brown Cow Vanilla cream top yogurt
- 1 Tbsp Flax seed oil
- 6-8 oz water
**Ice cubes if mango is fresh
Awesome shake! Blend all ingredients, and use the appropriate fruit amount to taste. A great off-season or pre-contest diet shake (use up until last 6 weeks)
Dreamsicle Shake (Moderate to higher carb shake)
- 2-3 Scoops Vanilla protein powder or vanilla MRP shake packet
- Seeds from half a length of real vanilla bean
- 1 Tsp. Vanilla extract (real not imitation)
- 4 oz. water
- 6 oz. Orange juice + zest from half orange (grate zest prior to squeezing orange)
- 3 Tbsp Whipping cream (heavy cream, not from can)
- 1/2-cup vanilla yogurt (or frozen vanilla yogurt)
Ice cubes at end to add desired consistency
This is an awesome tasting shake! So much vanilla and orange zest you’ll want to drink it over and over and over again! Add more or less protein, liquid or zest/ vanilla bean to your preference.
Mint Chocolate Grasshopper (low carb/ lean mass gainer shake)
- 2 Scoops Chocolate whey powder or Chocolate MRP (depending on carbs)
- 8 oz water
- 3 Tbsp. Whipping cream (heavy cream, not from a can)
- 3-6 drops mint extract or pure mint
- 4-6 ice cubes
Blend all ingredients Add 4 oz yogurt or 2% milk to taste if above consistency isn’t smooth enough or enough volume.
Holiday Pumpkin Spice Shake (low carb/ diet shake)
- 2 Scoops Vanilla whey protein or plain protein
- 8 oz. water
- 1 Tbsp. Flax oil
- 1 Tsp. Pumpkin pie spice
- 1 Tsp. Splenda Brown Sugar
- 8 oz. Yogurt
- 4-6 ice cubes
**Add 1/4 canned pumpkin pack for more true pumpkin flavor and orange color
This is a great seasonal shake. You can also blend a baked yam if you don’t have pumpkin in a can.