Oatmeal Meal Replacement Shake

This is a homemade shake that contains all the nutritional value of a bowl of oatmeal. Complex Carbs, protein and even a little fat to help keep your energy up. This shake is ideal to prepare in advance for a busy day where your likely to miss a meal for more than one shake just doule the recipie.

Ingredients:

• 1 cup dry measure oatmeal, cooked in water and cooled
• 2 scoops of Whey protein (vanilla)
• 3 dashes cinnamon
• 1/8 c sugar free maple syrup or equivalent amount brown sugar replacement
• 1 tbsp chopped almonds (or flaxseed oil or natural peanut butter)
• 12 oz. water or low-fat milk

Directions:

Add all ingredients to blender, blend, and pour into cup. If your short on time, just use dry oatmeal or oat flour.

Nutritional Information for added ingredients (excludes milk & protein powder):

Per Serving:
Calories - 215
Carbs - 33g
Protein - 7g
Fat - 7g
Fiber - 5g

Pistachio Flavoured Shake

This is a pistachio flavored shake, great tasting and only adds 19 calories to a regular protein shake, great for when your in a rush.

Ingredients:

• 2 scoops vanilla protein
• 1/2 tbsp sugar-free pistachio pudding mix
• 1 mint leaf or a few drops peppermint extract (optional)
• 8 oz. cold water or low-fat milk
• 3-5 ice cubes

Directions:

Add all ingredients to blender, blend, and pour into cup. This tastes great without the mint so don't worry if you don't have it around.

Nutritional Information for added ingredients (excludes milk & protein powder):

Per Serving:
Calories - 19
Carbs - 5g
Protein - 0g
Fat - 0g
Fiber - 0g

Plum Ice Shake

Ingredients:

• Mix 2 scoops of Vanilla ON 100% Whey or other protein with
• 1 ripe plum (pitted) juice of 1 lemon
• 16 ounces of ice water
• 1.2 cup of ice cubes.

Peanut Brittle Protein Shake

This is great if you want something sweet tasting rather than your usual protein shake. This mimics peanut brittle only in taste. It won't send your blood sugar soaring and it's a fun way to get in some healthy unsaturated fat.

Ingredients:

• 2 scoops vanilla protein
• 1 tbsp sugar-free instant butterscotch pudding mix, dry
• 1 tbsp natural peanut butter, chunky
• 8 oz. cold water or lowfat milk.
• 3-6 ice cubes

Directions:

Add all ingredients to blender, blend, and serve. I like to add the peanut butter in last so it stays a little chunky, just like the peanut brittle it is replacing.

Nutritional Information for added ingredients (excludes milk & protein powder):

Per Serving:
Calories - 108
Carbs - 6 g
Protein - 4g
Fat - 8 g
Fiber - 1g