Bodybuilding.PH

Recipes for Protein Shakes & Snacks 

From:Critical Bench

QUOTE:

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 Strawberry 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.