1 VOLUME 2 SMOOTHIE RECIPES 35 Craving Crushing Recipes Quick and Easy Low Calorie Protein Packed
2 Losing Weight Can Taste Amazing! Enjoying a meal replacement shake every day is the simplest way to achieve your ideal shape. Add fruits, vegetables and other nutrients, and the benefits are doubled! The 35 recipes in this smoothie book are crafted to: Accelerate fat loss Improve muscle tone Boost your immune system Satisfy your sweet tooth Keep you full and satisfied for hours Deliver a complete meal for calories These smoothies include ingredients that are known to improve the function of the immune, nervous, muscular and digestive systems, all of which play an important role in your ideal shape. Of course, the real magic in these smoothies is IdealShake. One scoop a day is all you need to curb cravings, increase your energy and eliminate unwanted fat. Two servings will ramp up the results. When it comes to fat loss, we don t believe in diets. Instead, we believe in a healthy lifestyle that includes enjoying a variety of delicious foods. These smoothies should do just the trick! Happy Blending! - The IdealShape Team
3 Table of Contents PROTEIN PACKED Vanilla Coconut Banana Nut Breakfast Frappuccino Tangerine Honey Nut LOW CALORIE Blackberry Boost Mint Chocolate Chip Apple Raspberry Perfect Peach Cobbler Chocolate Covered Banana Strawberry Oatmeal Pina Colada Caramel Mocha DESSERT Butterfinger Snickers Chocolate Peanut Butter Cup Strawberry Cheesecake Girl Scout Samoa Cookie Key Lime Pie GREEN Green Apple Tropical Pineapple Peachy Green Blueberry Kale Strawberry Peach Frozen Vanilla Latte Pomegranate Apple Pie à la Mode Strawberry Apple Kiwi Coconut Cinnabun Chocolate Pumpkin Oatmeal Orange Cantaloupe Lemon Meringue Pie Pumpkin Cheesecake Hot Chocolate IdealShape and IdealShake are registered trademarks of IdealShape, LLC. All other product names are trademarks of their respective owners.
4 The Magic Ingredient: IdealShake High Quality Protein Blend A protein-rich diet is essential to fat loss, but it s hard to get enough of it without adding excess calories, sugars and fats. A quality protein supplement is an excellent aid in maintaining lean, healthy muscle and burning calories more efficiently. Balanced Nutrition IdealShake has 11 grams of protein per serving and over 40% of your recommended daily intake (RDI) of 21 vitamins and minerals. Patented Hunger Blocker If you can t control your hunger, you can t lose weight. Our shake puts you in control with the all-natural hunger blocker Slendesta. Slendesta is clinically proven to help you feel full for up to 3 hours by triggering the release of CCK, a hormone that tells your brain when you re full. Low Calories Each shake contains only 110 calories per serving. It s filling and delicious by itself, yet low-calorie enough to make a perfect base for smoothies. Low Sugar Refined sugar is a major contributing factor to diabetes, obesity and numerous chronic diseases. IdealShake is sweetened with sucralose, so it satisfies your sweet tooth with only 1 gram of sugar per serving. High Fiber With 5 grams of fiber per serving, this shake will help you get the fiber you need in your diet to improve digestion and weight loss by moving calories throughout your body without being absorbed. Buy now at
5 PROTEIN PACKED SMOOTHIES
6 Vanilla Coconut Calories: 275 Protein: 17g Carbs: 22g 1 Scoop Vanilla IdealShake Mix 1 Cup Silk Pure Coconut Milk (Unsweetened) 1/2 Cup Plain Fat-Free Vanilla Yogurt 2 T Coconut Flakes (Unsweetened) Top with your favorite fruit. The Shakedown: Coconuts can improve insulin secretion. The healthy fats in coconut can slow any rises in your blood sugar levels, and can help to reduce your cravings for sweets.
7 Banana Nut Calories: 315 Protein: 17g Carbs: 38g 1 Scoop Vanilla IdealShake Mix 1 Cup Unsweetened Almond Milk 1 T Almond Butter 1/2 of a Banana Top with sugar-free caramel & almonds. The Shakedown: Bananas contain tryptophan, which can increase serotonin levels in the brain to improve your mood.
8 Breakfast Frappuccino Calories: 309 Protein: 20g Carbs: 44g 1 Scoop Vanilla IdealShake Mix 1 Shot of Cooled Espresso 1 Cup Unsweetened Almond Milk 1/2 Cup Greek Yogurt 1 Frozen Banana Add ice (since you re using a frozen banana, you won t need much). Blend & enjoy! Top with sugar-free caramel The Shakedown: Protein, check. Fruit, check. Probiotics, check. Espresso, check. It s the perfect combo to start your day or your workout!
9 Tangerine Calories: 352 Protein: 17g Carbs: 66g 1 Scoop Vanilla IdealShake Mix 2 Seedless, Peeled Tangerines 1/3 Cup Unsweetened Almond Milk 1/2 Frozen Banana 1/4 Cup Greek Yogurt 1 T Honey (Optional) The Shakedown: Tangerines are packed with plenty of nutrients including flavonoids, vitamin C, vitamin A, folate and potassium.
10 Honey Nut Calories: 324 Protein: 23g Carbs: 28g 1 Scoop Vanilla IdealShake Mix 1 Cup Unsweetened Almond Milk 1 T Almond Butter 1 T PB2 1 T Honey The Shakedown: Almonds have been known to help reduce the risk of heart attacks, lower bad cholesterol and provide healthy fats for weight loss.
11 Strawberry Peach Calories: 275 Protein: 25 Carbs: 35g 1 Scoop Strawberry IdealShake Mix 1 Cup Unsweetened Almond Milk 1 Container of Chobani 100 Calorie Peach Greek Yogurt 1/2 of a Peach (Peeled) The Shakedown: Stone fruit such as peaches, have been shown to ward off obesity-related diseases like diabetes. They also act as an anti-inflammatory and reduce bad cholesterol.
12 Frozen Vanilla Latte Calories: 304 Protein: 27g Carbs: 28g 1 Scoop Vanilla IdealShake Mix 1/2 Cup Unsweetened Almond Milk 1/2 Cup Fat-Free Cottage Cheese 2 T Starbucks Instant Coffee 1 T Coffee Creamer The Shakedown: This smoothie is a great alternative to your regular latte. Not only do you get your wake up, but it s full of great things for you!
13 Pomegranate Calories: 240 Protein: 24g Carbs: 32g 1 Scoop Vanilla IdealShake Mix 1/4 Cup Pomegranate Juice 1/4 Cup Orange Juice 2 Strawberries 1/2 Cup Plain Greek Yogurt The Shakedown: Not only are pomegranates beautiful in color and taste, they can help improve blood flow to the heart, help reduce stresstt and aid in weight management.
14 Apple Pie à la Mode Calories: 211 Protein: 16g Carbs: 25g 1 Scoop Vanilla IdealShake Mix 1 Cup Unsweetened Almond Milk 1/2 tsp. Apple Pie Spice 3 T Unsweetened Apple Sauce 1 Spoonful of Greek Yogurt (Honey Vanilla) The Shakedown: Greek yogurt has more protein and less sugar than regular yogurt, as well as probiotics to improve digestive health. Like regular yogurt, it s a great source of calcium, potassium, zinc and vitamins B6 and B12. You can use it in almost any smoothie to add a thick creamy texture.
15 Strawberry Apple Calories: 289 Protein: 18g Carbs: 47g 1 Scoop Strawberry IdealShake Mix 1 Cup Unsweetened Almond Milk 1/2 Cup Greek Yogurt 3 Large Strawberries 1/4 of an Apple The Shakedown: You know all those little seeds you see on a Strawberry? Those are a little fiber powerhouses. Strawberries are an excellent source of vitamin C to boost your immune system.
16 LOW-CALORIE SMOOTHIES
17 Blackberry Boost Calories: 220 Protein: 14g Carbs: 21g 1 Scoop Strawberry IdealShake Mix 1 Cup Unsweetened Almond Milk 1/4 Cup Blackberries 1/4 Cup Blueberries 1/4 Cup Strawberries The Shakedown: Like other berries, blackberries are packed with fiber, antioxidants and other nutrients that offer a slew of benefits, from healthier skin and hair to cardiovascular health.
18 Mint Chocolate Calories: 230 Protein: 13g Carbs: 21g 1 Scoop Chocolate IdealShake Mix 1 Cup Unsweetened Almond Milk 2 T Dark Chocolate Chips 1/2 tsp. Mint Extract (add more to taste) The Shakedown: Mint can help ease upset stomachs, fight bad breath and clear congestion.
19 Apple Raspberry Calories: 268 Protein: 13g Carbs: 47g 1 Scoop Vanilla IdealShake Mix 1/2 Cup Orange Juice 1/2 Cup Water 1/2 Cup Raspberries 1 Apple Top with Flaxseed The Shakedown: Flaxseed is high in fiber and omega-3 fatty acids.
20 Perfect Peach Cobbler Calories: 236 Protein: 12g Carbs: 15g 1 Scoop Chocolate IdealShake Mix 1 Cup Unsweetened Almond Milk 1 Peach (Peeled & Pitted) 1/4 Cup Oats 1/2 tsp. Cinnamon The Shakedown: Studies have found that cinnamon may reduce inflammation, have antioxidant effects and fight bacteria.
21 Chocolate Covered Banana Calories: 230 Protein: 12g Carbs: 27g 1 Scoop Chocolate IdealShake Mix 1 Cup Unsweetened Almond Milk 1.5 T Sugar-Free Banana Cream Pudding Mix 1/2 Frozen Banana The Shakedown: Sugar-free pudding mixes are great to add to any smoothie for taste and thickness.
22 Strawberry Oatmeal Calories: 262 Protein: 15g Carbs: 32g 1 Scoop Strawberry or Vanilla IdealShake Mix 1 Cup Almond Milk 1/4 Cup Oats 3 Strawberries 3/4 tsp. Brown Sugar The Shakedown: Oats contains insoluble fiber, which stays in your stomach longer and helps you to feel fuller, longer. Adding oats to your diet can prevent overeating later on in the day.
23 Piña Colada Calories: 229 Protein: 13g Carbs: 22g 1 Scoop Vanilla IdealShake Mix 1 Cup Unsweetened Almond Milk 1 Cup Diced Pineapple 1/2 Cup Shredded Coconut (Unsweetened) The Shakedown: Pineapple is packed with vitamin C, which helps the body fight against free radicals. It also delivers antioxidant protection with manganese and vitamin B1.
24 Caramel Mocha Calories: 220 Protein: 12g Carbs: 31g 1 Scoop Chocolate IdealShake Mix 1 Almond Breeze Iced Coffee 2 T Sugar-Free Caramel Syrup The Shakedown: Have your coffee AND stay full until lunchtime. What more could you ask for?
25 Kiwi Coconut Calories: 246 Protein: 14g Carbs: 30g 1 Scoop Vanilla IdealShake Mix 1 Cup Pure Coconut Milk (Unsweetened) 1 Kiwi (Peeled) 1/4 Cup Fat-Free Vanilla Yogurt Top with unsweetened coconut flakes. The Shakedown: Kiwis have been found to help improve sleep, improve skin collagen and reduce the risk of cardiovascular disease.
26 Cinnabun Calories: 153 Protein: 12g Carbs: 11g 1 Scoop Vanilla IdealShake Mix 1 Cup Almond Milk (Unsweetened) 1/3 tsp. Cinnamon 1 tsp. Imitation Butter 1 tsp. Vanilla Extract The Shakedown: An oh-so-heavenly Cinnabun shake for only 153 calories sure beats an actual Cinnabon roll, which is a whopping 880 calories!
27 Chocolate Pumpkin Oatmeal Calories: 206 Protein: 14g Carbs: 25g 1 Scoop Chocolate IdealShake Mix 1 Cup Almond Milk (Unsweetened) 1/4 Cup Oats 2 T Pumpkin Puree Dash of Cinnamon Top with sugar-free whipped cream. The Shakedown: Canned pumpkin is low-calorie yet packed with fiber and protein to fill you up, plus beta-carotene for eye health and loads of essential vitamins!
28 Orange Cantaloupe Calories: 225 Protein: 13g Carbs: 36g 1 Scoop Vanilla IdealShake Mix 1/2 Cup Orange Juice 1/2 Cup Water 1 Cup Cantaloupe The Shakedown: Cantaloupes have a high water content which helps with dehydration. This melon even pleases the pickiest eaters.
29 DESSERT SMOOTHIES
30 Butterfinger Calories: 240 Protein: 17g Carbs: 27g Customer 1 Scoop Chocolate IdealShake Mix Favorite 1 Cup Unsweetened Almond Milk 2 T Sugar-Free Butterscotch Jell-O Pudding Mix 2 T PB2 The Shakedown: You can use all-natural peanut butter instead of PB2 for a really thick and creamy smoothie, but it comes to about 375 calories.
31 Snickers Calories: 298 Protein: 31g Carbs: 25g 1 Scoop Chocolate IdealShake Mix 1/2 Cup Unsweetened Almond Milk 1/2 Cup Fat-Free Cottage Cheese 1 tsp. Cocoa Powder 2 tsp. Sugar-Free Caramel Syrup 2 T PB2 The Shakedown: This is not a dream! You can actually have chocolate and caramel for lunch. Melt right into this delectable dessert smoothie.
32 Chocolate Peanut Butter Cup Calories: 295 Protein: 19g Carbs: 27g 1 Scoop Chocolate IdealShake Mix 1 Cup Unsweetened Almond Milk 2 T PB2 Top with fat-free whipped cream and a crumbled Dark Chocolate Peanut Butter Cup. The Shakedown: Beautiful, isn t it? And it s all yours. Compare this to 210 calories in just two Reese s Peanut Butter Cups!
33 Strawberry Cheesecake Calories: 221 Protein: 13g Carbs: 30g 1 Scoop Strawberry IdealShake Mix 1 Cup Unsweetened Almond Milk 1/2 Cup Strawberries 1/2 T Graham Cracker Crumbs 2 T Sugar-Free Cheesecake Jell-O Pudding Mix The Shakedown: A serving of protein, a serving of fruit the only question is, to add whipped cream or not to add whipped cream?
34 Girl Scout Samoa Cookie Calories: 221 Protein: 13g Carbs: 30g 1 Scoop Chocolate IdealShake Mix 1 Cup Unsweetened Almond Milk 1/4 tsp. Coconut Extract 2 T Sugar-Free Caramel Syrup 1 T Sugar-Free Chocolate Syrup Optional: 1/2 cup fat-free cottage cheese. The Shakedown: Looking for more protein? Add ½ cup fat-free cottage cheese. Yum!
35 Key Lime Pie Calories: 191 Protein: 14g Carbs: 24g 1 Scoop Vanilla IdealShake Mix 1 Cup Unsweetened Almond Milk 1 Graham Cracker Square 1 T Lime Juice The Shakedown: Limes are a great source of vitamin C, so this refreshing smoothie will help ward off colds and flus, combat signs of aging and even improve your cholesterol.
36 Lemon Meringue Pie Calories: 297 Protein: 13g Carbs: 41g 1 Scoop Vanilla IdealShake Mix 1 Cup Unsweetened Almond Milk 2 T Sugar-Free Lemon Jell-O Pudding Mix 2 T Graham Cracker Crumbs The Shakedown: Got a craving for lemon meringue? This delicious shake will leave you satisfied and full up to 3 hours, for less calories than a real slice of pie!
37 Pumpkin Cheesecake Calories: 190 Protein: 21g Carbs: 21g 1 Scoop Vanilla IdealShake Mix 1 Cup Unsweetened Almond Milk 2 T Sugar-Free Cheesecake Jell-O Pudding Mix 1 T Graham Cracker Crumbs 2 T Pumpkin Puree 1/2 tsp. Cinnamon The Shakedown: Pumpkin and cheesecake. Need we say more? This smoothie is the perfect low-calorie way to satisfy your holiday pie cravings!
38 Hot Chocolate Calories: 160 Protein: 12g Carbs: 12g 1 Scoop Chocolate IdealShake Mix 1 Cup Unsweetened Almond Milk Directions: Heat almond milk and slowly mix in IdealShake. Mix with candy cane to make a peppermint hot cocoa. The Shakedown: Warm and delicious, filling and nutritious! For a pick-me-up, add coffee or espresso to make a mocha blend.
39 GREEN GREEN SMOOTHIES SMOOTHIES
40 Green Apple Calories: 206 Protein: 13g Carbs: 33g 1 Scoop Vanilla IdealShake Mix 1 Cup Orange Juice 1 Cup Spinach 1/2 Green Apple The Shakedown: Popeye was no fool. Spinach is a low calorie superfood. This leafy green is important for skin, hair and bone health, while providing protein, iron, vitamins and minerals.
41 Tropical Pineapple Calories: 278 Protein: 16g Carbs: 47g 1 Scoop Vanilla IdealShake Mix 1/2 Cup Orange Juice 1/2 Cup Pineapple Juice 1/2 Banana 1 Cup Spinach The Shakedown: Enjoy summer year round with this nutrient packed tropical smoothie. You ll feel like you re in the Bahamas, even if you re just on your patio!
42 Peachy Green Calories: 212 Protein: 14g Carbs: 21g 1 Scoop Vanilla IdealShake Mix 1/2 Cup Orange Juice 1/2 Cup Water 1 Cup Spinach 1 Peach (Pitted and Peeled) The Shakedown: All-natural orange juice can reduce inflammation, balance blood pressure, lower bad cholesterol and promote healthy skin. Peaches are a great source of fiber and vitamins A and C.
43 Blueberry Kale Calories: 237 Protein: 18g Carbs: 38g 1 Scoop Vanilla IdealShake Mix 1/2 Cup Greek Yogurt 1/2 Cup Blueberries 1 Cup Kale 1/2 Cup Pineapple (Add water for consitency) The Shakedown: Kale aids digestion and elimination with its fiber content, and it s filled with foliate and magnesium. Blueberries and pineapple are great antioxidants that combat free radicals.