Please note – a few ways that I make personal adjustments to these recipes is:

1) When it says milk I either use fat free OR vanilla almond milk unsweetened (40 calories a cup)

2 ) When it says yogurt I normally use 0% Greek yogurt

3) I need it to be sweeter I add in a Stevia branded sweetener (many varieties at your supermarket these days – some are more bitter than others)

4) All Protein Powder that I use is 100% whey – I stick with vanilla and chocolate – Sometimes I use half the amount to cut back on calories but still want the benefits of protein

5) If I feel that I can get away without using Almond Milk or fat free milk I half the quantity and use water as replacement.

6) I only normally add the Jello or Peanut Butter if I am having a milkshake or sweet tooth craving

Apple Pie Protein Shake!

1 C Milk

1/2 C Plain Yogurt
1/2 C unsweetened apple sauce
Pinch of cinnamon (to taste)
Pinch of nutmeg (optional)
1 serving vanilla protein powder

Raspberry Fruit Smoothie

1 c yogurt,

1/4 c raspberries
1/2 c cranberry juice
1/2 c milk
1 serving vanilla protein powder

Tropical Fruit Smoothie

1 c yogurt

1/2 c Mangoes

1/4 c Peaches
1/2 c vanilla Almond milk
1 serving vanilla protein powder

Stevia packets to taste

Cinnamon Roll Protein shake

8 oz low fat milk
1 serving vanilla protein powder
1 TBS instant vanilla pudding (sugar free or regular) OR Soy Pudding
1/4 tsp cinnamon
1/4 tsp vanilla extract
few dashes butter flavor powder or extract

Peanut butter protein Shake

8 oz. unsweetened chocolate almond milk

1 tbsp natural peanut butter, smooth
1 serving chocolate protein powder

* add ice cubs to achieve desired consistency – I like mine like a crunchy

* stevia packets to taste

* you can sub chocolate with vanilla and do one tbs of coco powder

On the Run Fruit Shake

3 -4oz fruit juice (any kind)

3-4oz water
1 serving vanilla protein powder

* Ice Cubes

Peanut Brittle Shake

8 oz low-fat milk
2 TBS instant sugar-free butterscotch pudding mix (dry)
1 serving vanilla protein powder
1 TBS natural peanut butter (smooth or chunky)

Pina Colda Escape

1/2 C Pineapple Juice
1/2 C Plain Yogurt
1/2 C Milk / Water
1 Serving vanilla protein powder

Coffee Kick (tasty treat for me)

1 C brewed coffee or hot cocoa, cooled

1/2 C crushed ice
1 TBS coffee creamer (or 6-oz. Jell-O Pudding Shot, vanilla or chocolate)
1 packet of Stevia (optional)