BODY TRANSFORMATION POWER SMOOTHIES

Transcription

1 BODY TRANSFORMATION POWER SMOOTHIES 30 High Protein, Nutrient-Dense Fitness Smoothie Recipes By Sean Nalewanyj

2 - Copyright & Disclaimer - Before beginning any new exercise, nutrition or dietary supplement program you should consult a physician first. The information presented herein is not meant to treat or prevent any disease or to provide the reader with medical advice. If you are looking for specific medical advice then you should obtain this information from a licensed health-care practitioner. This publication is intended for informational use only. Sean Nalewanyj and will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from the use of this program will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve. This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for registered Body Transformation Blueprint Members. Copyright and illegal distribution violations will be prosecuted. - All Rights Reserved

3 Important Information Before you get started with these smoothie recipes, here are a few key points to keep in mind 1) These are all whey protein based smoothies, as whey is the highest quality and best tasting form of protein powder available. You can find my top 3 recommended whey protein products here. The nutritional information for each recipe is based on the use of Optimum Nutrition 100% Whey, which is the product I personally use and most highly recommend. You can feel free to substitute the whey for a different form of protein powder if you wish, but the recipes may need adjusting in order to achieve the right consistency. (Most other forms of protein powder will be thicker) 2) The recipes are definitely not set in stone, and you can play around with them by throwing in extra ingredients or subtracting ingredients to find a shake that best matches your taste preferences. 3) I ve provided a mix of low, medium and high calorie shakes depending on your individual needs. If you find a recipe that you like but the calorie level is not in a range that best suits your diet, you can simply increase or decrease the size of the shake accordingly. 4) The liquid base for each shake is either water or skim milk. Another option is to use a milk substitute, such as almond milk or rice milk. 5) If you prefer a sweeter shake, you can add in some extra zero calorie sweetener of your choice, such as Stevia or Splenda.

4 Recipe List Vanilla Coffee Shake Peppermint Oatmeal Shake Tropical Treat Shake Cinnamon Roll Shake Almond Blast Shake Banana Bread Shake Wild Berry Shake Strawberry Vanilla Shake Strawberry Nut Shake Blueberry Dream Shake Berries & Cream Shake Berry Good Shake Peanut Butter Cup Shake Strawberry Cheesecake Shake Peanut Brittle Shake Strawberry Energy Shake Coffee Banana Shake Chocolate Almond Shake Caramel Hazelnut Shake Plum Lemon Shake Tropical Pleasure Shake Super Peach Shake Plum Lemon Shake Pineapple Power Shake Peaches and Cream Shake Honey Banana Shake Banana Delight Shake Peanut Butter Banana Shake The Hulk Shake Clean Mass Gainer Shake

5 Vanilla Coffee Shake 2 scoops vanilla whey protein 1/2 cup low-fat, coffee flavored ice cream Energy: 466 Calories Protein: 60g Carbs: 43g Fat: 6g

6 Peppermint Oatmeal Shake 2 scoops chocolate whey protein 1/2 cup sugar-free vanilla ice cream 1/2 cup dry oatmeal 1/2 tsp peppermint extract Energy: 491 Calories Protein: 61g Carbs: 46g Fat: 7g

7 Tropical Treat Shake 1 scoop vanilla whey protein (or any fruit flavored whey protein) 1/2 cup unsweetened pineapple juice 1/2 cup water 1 large banana (frozen) 2 tbsp low-fat sour cream 1 tsp coconut extract 1. Combine all ingredients into a blender and blend for approx 30 seconds on high. Energy: 315 Calories Protein: 27g Carbs: 50g Fat: 1g

8 Cinnamon Roll Shake 2 scoops vanilla whey protein 1 tbsp sugar-free instant vanilla pudding 1/4 tsp cinnamon 1/4 tsp vanilla extract 1/2 tsp butter-flavor extract Energy: 318 Calories Protein: 56g Carbs: 19g Fat: 2g

9 Almond Blast Shake 1 ½ scoops vanilla whey protein 1/2 cup dry oatmeal 1/2 cup raisins 1/4 cup slivered almonds Energy: 715 Calories Protein: 56g Carbs: 80g Fat: 19g

10 Banana Bread Shake 1 ½ scoops vanilla whey protein 1 cup water 1 large banana 1/2 cup cooked oatmeal 1/2 cup bran flakes Energy: 472 Calories Protein: 43g Carbs: 66g Fat: 4g

11 Wild Berry Shake 1 ½ scoops vanilla whey protein 8 raspberries 4 large strawberries 15 blueberries Energy: 314 Calories Protein: 45g Carbs: 29g Fat: 2g

12 Strawberry Vanilla Shake 1 ½ scoops vanilla whey protein 1/2 large banana 4 frozen strawberries 1 tsp vanilla extract Energy: 342 Calories Protein: 39g Carbs: 42g Fat: 2g

13 Strawberry Nut Shake 2 scoops vanilla whey protein 1 cup fat-free strawberry Greek yogurt Water to thin 4 strawberries 1/5 cup chopped macadamia nuts Energy: 662 Calories Protein: 71g Carbs: 45g Fat: 22g

14 Blueberry Dream Shake 1 scoop vanilla whey protein 1 cup water 1/2 cup frozen blueberries 1/2 cup plain low-fat strawberry yogurt 2 tsp flaxseed oil Energy: 341 Calories Protein: 37g Carbs: 19g Fat: 13g

15 Berries & Cream Shake 1 ½ scoops vanilla whey protein 1 cup unsweetened pineapple juice 1/2 cup frozen strawberries 1/2 cup frozen blueberries Energy: 387 Calories Protein: 37g Carbs: 53g Fat: 3g

16 Berry Good Shake 2 scoops vanilla whey protein 1/2 cup low-fat raspberry yogurt 1/2 cup frozen blackberries Energy: 464 Calories Protein: 67g Carbs: 40g Fat: 4g

17 Peanut Butter Cup Shake 1 ½ scoops chocolate whey protein 1/4 cup dry oatmeal 2 tbsp natural peanut butter 2 tbsp sugar-free hazelnut creamer Energy: 566 Calories Protein: 53g Carbs: 39g Fat: 22g

18 Strawberry Cheesecake Shake 1 scoop strawberry whey protein 8 frozen strawberries 4 tbsp low-fat sour cream Energy: 325 Calories Protein: 37g Carbs: 33g Fat: 5g

19 Peanut Brittle Shake 1 scoop vanilla whey protein 2 tbsp sugar-free instant butterscotch pudding mix (dry) 1 tbsp natural peanut butter Energy: 357 Calories Protein: 35g Carbs: 34g Fat: 9g

20 Strawberry Energy Shake 1 scoop strawberry whey protein 1 cup water 10 strawberries 1 tbsp flaxseed oil 1/2 tsp vanilla extract Energy: 312 Calories Protein: 25g Carbs: 17g Fat: 16g

21 Coffee Banana Shake 2 scoops chocolate whey protein 1 large banana 1 tbsp instant coffee Energy: 446 Calories Protein: 57g Carbs: 50g Fat: 2g

22 Chocolate Almond Shake 1 scoop chocolate whey protein 15 raw almonds 1/2 tsp coconut extract 1. Combine all ingredients into a blender and blend for approx 30 seconds on high. Energy: 314 Calories Protein: 36g Carbs: 20g Fat: 10g

23 Caramel Hazelnut Shake 2 scoops chocolate whey protein 4 tbsp fat-free Greek vanilla yogurt 1 tbsp natural peanut butter 2 tbsp sugar-free hazelnut coffee creamer 1/8 cup sugar-free caramel cream topping 1. Combine all ingredients into a blender and blend for approx 30 seconds on high. Energy: 559 Calories Protein: 65g Carbs: 50g Fat: 11g

24 Plum Lemon Shake 2 scoops vanilla whey protein 1 cup water 1 ripe plum, pitted Juice of 1 lemon 1. Combine all ingredients into a blender and blend for approx 30 seconds on high. Energy: 282 Calories Protein: 48g Carbs: 18g Fat: 2g

25 Tropical Pleasure Shake 1 ½ scoops vanilla whey protein 1 cup water 1 large banana 1/2 tsp pineapple extract 1/2 tsp coconut extract 1 tbsp heavy cream 1. Combine all ingredients into a blender and blend for approx 30 seconds on high. Energy: 368 Calories Protein: 38g Carbs: 36g Fat: 8g

26 Super Peach Shake 1 ½ scoops vanilla whey protein 1 cup water 1/2 ripe peach (peeled) 6 frozen strawberries 1 tbsp flaxseed oil 1. Combine all ingredients into a blender and blend for approx 30 seconds on high. Energy: 384 Calories Protein: 38g Carbs: 22g Fat: 16g

27 Pineapple Power Shake 1 scoop vanilla whey protein 1 cup pineapple juice 3 strawberries 1 banana 3 tbsp low-fat Greek yogurt 1. Combine all ingredients into a blender and blend for approx 30 seconds on high. Energy: 499 Calories Protein: 44g Carbs: 74g Fat: 3g

28 Peaches and Cream Shake 1 ½ scoops vanilla whey protein 1 large ripe peach, pitted 2 tbsp low-fat sour cream 1. Combine all ingredients into a blender and blend for approx 30 seconds on high. Energy: 360 Calories Protein: 47g Carbs: 34g Fat: 4g

29 Honey Banana Shake 1 scoop vanilla whey protein 1 cup water 3/4 cup low-fat Greek yogurt 1 banana 1 tsp flaxseed oil 2 tsp honey 1 tsp spirulina 1. Combine all ingredients into a blender and blend for approx 30 seconds on high. Energy: 478 Calories Protein: 44g Carbs: 53g Fat: 10g

30 Banana Delight Shake 2 scoops vanilla whey protein 1 large banana (frozen) 2 tsp flaxseed oil 1. Combine all ingredients into a blender and blend for approx 30 seconds on high. Energy: 531 Calories Protein: 57g Carbs: 51g Fat: 11g

31 Peanut Butter Banana Shake 2 scoops vanilla or chocolate whey protein 1/2 cup almond flakes 1 tbsp peanut butter 1/2 banana 1 tbsp honey Energy: 698 Calories Protein: 65g Carbs: 60g Fat: 22g

32 The Hulk Shake 2 scoops chocolate whey protein 1 cup vanilla ice cream Mint Extract, 1/4 teaspoon Energy: 597 Calories Protein: 61g Carbs: 50g Fat: 17g

33 Clean Mass Gainer Shake 2 scoops chocolate whey protein 1/2 cup dry oatmeal 1 large banana 2 tbsp peanut butter 1 pinch cinnamon Energy: 797 Calories Protein: 69g Carbs: 83g Fat: 21g