Needing a Realistic Shake Recipe

Hi Heather
I use this as a post swim/breaksfast smoothie

30g Oats
1 x banana
1 x kiwi
50g frozen blueberries
1 x tbsp low fat yoghurt
150ml semi skimmed milk

comes in at 387 calories, fills me up after my pre-work swim!

If you like gingerbread, Oxygen magazine has a recipe for a delicious Gingerbread cookie shake: 1/2 scoop vanilla protein powder, 1/2 scoop chocolate protein powder, 1/2 cup vanilla enriched Rice Dream, 1/2 cup vanilla yogurt, 1/2 tsp ginger, 1/2 tsp cinnamon, 1 T molasses, and ice cubes. Blend and drink ! Mmmmmm

I also like a Creamsicle, which is a cup of orange juice (I get the Healthy kids kind with extra calcium and vitamins), half a scoop of vanilla protein powder (I’ve been getting spirulina), and a lowfat vanilla yogurt. Blend and drink.

Last but not least, for a change, I blend a cup of orange juice (I get the Healthy kids kind with extra calcium and vitamins), half a scoop of chocolate protein powder (I’ve been getting spirulina), and a lowfat coffee yogurt. Also good!

My favorite:

1 cup frozen strawberries
4oz plain nonfat Greek yogurt (I use Fage)
6oz lowfat milk
plus some Splenda and vanilla.

Under 200 calories, packed with protein, tastes great. I like using Greek yogurt better than protein powder, it has almost the same number of calories per gram of protein, and it tastes much better and doesn't add a gritty or weird texture.

My favorite is a pina colada shake.

1 scoop 100% Whey EAS vanilla - 130 calories and 23 grams of awesome protein
1/2 cup almond milk (unsweetened vanilla) - 15 calories
1/2 cup (70 grams) frozen pineapple - 35 calories
1 squirt of Dasani drops coconut pineapple

Total 180 calories

Sometimes I pretend there is rum in it. LOL It's that good!

water, skimmed milk, banana, cinnamon

I use mine as a breakfast replacement

1 cup of almond or coconut milk
1 scoop of vegan protein powder
1 cup of any frozen fruit
if you want you can add 1 cup of spinach or kale
or 1tbs of chica or flax seed but its fine with just the first three ingredients.
blend and enjoy

1/2 cup almond milk
1 cup water
1 cup spinach
1.5 scoop vanilla protein powder
2 tsp PB2 (or peanut butter)
1/4 frozen banana (I don't love banana flavor, so I use very little)
ice
Blend until smooth - it comes out a funny green color, but tastes great!!!!!

1 cup Almondmilk, 1/4 cup frozen strawberries, 1/4 cup frozen blueberries, 1/4 cup spinach (don't worry- you cant taste it)

after that add a protein poweder of your choice... or if you don't want to spend money on that you can buy the ultra- pasterized eggwhites and throw them in there with a sweetener like truvia or stevia.

I haven't tried any with protein powder yet. My current favorite is 1/2 cup almond milk, 1/4 strawberries and mango, and vanilla greek yogurt.

From walmart purchase:

-tub of Body Fortress vanilla protein powder
-large bag frozen fruit
-bananas
-natural peanut butter
-cinnamon
-cocoa powder
-milk (or whatever milk substitute you prefer)
-plain greek yogurt
-whole rolled oats
-stevia if desired

Blend ingredients in any combination that suits your fancy. Enjoy.

Get this protein powder from Costco, best on market for Protein/Value. 27 grams & 140 cals per scoop. 75 scoops per 6lb bag at $50 a bag. I buy Vanilla as it mixes well with about anything. Add 4 Strawberries for strawberry Vanilla flavor. Likewise for 4 Tangerines, or 2 table spoons almond butter, 1 banana, etc... you can mix with 6-8 oz 1% milk for a little more protein/calories or it's fine with just water. Sometimes I add a raw egg if I need even more protein. Mix with a Little Braun Hand mixer (the one from Total Recall with Arnold ;-) ) The great thing about Costco, you don't like it bring it back for a refund, no problem.

Cyrosport 100% Whey Vanilla Protein Powder - Protein Powder <---- This is in the database you can look it up. Made by same folks who make Muscle Milk.

My shake

1 scoop protein powder flavor of choice
1/2 - 1 cup plain nonfat greek yogurt
1/4 cup milk


For mixins I add one or more
1 Tbsp freshly ground flax
1 Tbsp freshly ground almond slivers (into a powder)
1Tbsp smucker's sugar free jelly

Sometimes I leave out the milk and just mix it in a bowl and eat it. Works the same, and no reason a protein shake can't be a protein bomb in a bowl. Usually 300 calories or less.

I've been reading about shakes that include some crazy things. I'm looking for something that doesn't cost more than just buying them. Fruits, veggies, yogurt, a powder supplement...etc. I'm on a low calorie diet of 1500/day. So, I need a pre/post workout recipe if ya have one!

Thanks in advance!!

How about you try making a shake with:

fruit
veggies
yogurt
or a powder supplement?

In a blender:

1 tbsp chia seeds
1 tbsp peanut butter
1/2 c greek non-fat vanilla yogurt
1 frozen banana
1 c. unsweetened vanilla almond milk (almond breeze)
a couple (or more) handfuls of baby spinich

blend till liquid it will be a pretty emerald green color. but it does not taste like spinach! It's sweet and delicious!
350 cals.

I love this shake and am staying at 1,500 calories as well.
1 Cup nonfat Greek yogurt
1/4 Cup Kefir
1 cup frozen blueberries
several tablespoons Torani sugar free vanilla syrup