31 Protein Shakes

31 Protein Shakes

31 Flavors of Protein Shakes

Protein is an essential macronutrient for building lean muscle mass and so there’s no disputing the fact that protein shakes are an important tool for fitness gains and fat loss.

Not only does a protein shake meal replacement take only a few minutes to prepare, it keeps you on point with your nutrition while making it easy to avoid unhealthy fast food alternatives for a quick meal. However, blending up the same combination of protein powder, ice and water sure does get boring.

The following 31 Flavors of Protein Shakes will destroy your protein shake boredom once and for all! For each of the recipes below simply combine the ingredients in a blender and blend until smooth. Add extra water, almond, soy or quinoa milk or ice as needed to create your desired consistency. Serve immediately and enjoy! My go-to protein power is organic, vegan and non-GMO and it comes in vanilla and chocolate flavors. Follow this link to order yours.

Oatmeal Shake

  • ¼ cup dry oats
  • 2 scoops vanilla protein powder
  • ½ teaspoon ground cinnamon
  • 1 teaspoon pure maple syrup
  • 1 ½ cups water or milk
  • handful of ice cubes

Banana Nut Shake

  • ½ banana
  • 1 cup milk or water
  • 10 almonds
  • 1 scoop vanilla protein powder
  • handful of ice cubes

Vanilla Coffee Shake

  • ½ cup vanilla almond milk
  • ½ cup cold brewed black coffee
  • 2 scoops vanilla protein powder
  • liquid stevia to taste
  • handful of ice cubes

Café Mocha Shake

  • ½ cup milk
  • ½ cup cold brew black coffee
  • 2 scoops chocolate protein powder
  • 1 teaspoon unsweetened cocoa powder
  • liquid stevia to taste
  • handful of ice cubes

Sunny Morning Shake

  • 1 seedless, peeled orange
  • 1 cup milk
  • 2 scoops unflavored protein powder
  • handful of ice cubes

Orange Creamsicle Shake

  • ½ frozen banana
  • ½ cup vanilla Greek yogurt
  • 1 cup fresh squeezed orange juice
  • 2 scoops vanilla protein powder
  • handful of ice cubes

Thin Mint Shake

  • ½ frozen banana
  • 1 cup milk or water
  • 2 scoops chocolate protein powder
  • 1 teaspoon unsweetened cocoa powder
  • ¼ teaspoon peppermint extract
  • 4 fresh mint leaves (optional)

Bright Berry Shake

  • 1 ½ cups water or milk
  • 2 scoops vanilla protein powder
  • 8 raspberries
  • 4 strawberries
  • 12 blueberries
  • handful of ice cubes

Strawberry Vanilla Shake

  • 1 ½ cups water or milk
  • 2 scoops vanilla protein powder
  • 1 handful of ice cubes
  • 1 teaspoon vanilla extract
  • ½ frozen banana
  • 3 frozen strawberries

Raspberry Cheesecake Shake

  • 1 ½ cups water or milk
  • 2 scoops vanilla protein powder
  • 15 frozen raspberries
  • 2 Tablespoons low-fat sour cream
  • liquid stevia to taste

Peanut Butter Cup Shake

  • 1 cup water or milk
  • 2 scoops chocolate protein powder
  • 1 teaspoon unsweetened cocoa powder
  • 1 Tablespoon creamy peanut butter
  • handful of ice cubes

Creamy Chocolate Shake

  • 1 cup water or milk
  • 2 scoops chocolate protein powder
  • 1 teaspoon unsweetened cocoa powder
  • 2 Tablespoons low-fat sour cream
  • liquid stevia to taste

Papaya Ginger Mint Shake

  • ½ cup fresh chopped papaya
  • ½ teaspoon fresh minced ginger
  • 4 fresh mint leaves
  • 1 cup water or milk
  • 2 scoops vanilla protein powder
  • handful of ice cubes
  • drizzle of honey to taste

Blueberry Mango Shake

  • ½ cup fresh or frozen chopped mango
  • ¼ cup fresh or frozen blueberries
  • ¼ cup plain Greek yogurt
  • 1 cup water or milk
  • 2 scoops vanilla protein powder

Spinach, Kiwi and Chia Seed Shake

  • 1 ½ cups water or milk
  • 1 cup packed spinach
  • 1 ripe kiwi, peeled and cut into chunks
  • 2 scoops vanilla protein powder
  • 1 Tablespoon chia seeds
  • handful of ice cubes

Oatmeal Cookie Shake

  • ¼ cup dry oats
  • 1 ½ cups water or milk
  • 2 scoops vanilla protein powder
  • ½ frozen banana, peeled and chopped
  • 1 teaspoon honey
  • ½ teaspoon ground cinnamon
  • ½ teaspoon vanilla extract
  • pinch of ground ginger, nutmeg and salt

Peanut Butter and Jelly Shake

  • ½ frozen banana
  • 1 cup milk or water
  • 2 Tablespoons creamy peanut butter
  • ½ cup frozen strawberries
  • 2 scoops vanilla protein powder
  • handful of ice cubes

Vanilla Matcha Avocado Shake

  • 1 ½ cups milk or water
  • 2 scoops vanilla protein powder
  • ¼ teaspoon vanilla extract
  • ½ an avocado, pitted and peeled
  • 2 teaspoons matcha powder
  • 1 handful of spinach

Cherry Almond Shake

  • 1 cup water or milk
  • 2 scoops vanilla protein powder
  • ½ cup frozen, pitted cherries
  • 2 Tablespoons almond butter
  • handful of ice cubes

Honey Banana Shake

  • 1 ½ cups of water or milk
  • 1 frozen banana
  • ¼ cup plain Greek yogurt
  • 2 scoops vanilla protein powder
  • 1 teaspoon honey
  • sprinkle of ground nutmeg

Carrot Cake Shake

  • 1 ½ cups water or milk
  • 2 scoops vanilla protein powder
  • ¼ cup shredded carrots
  • ¼ cup chopped walnuts
  • ¼ cup plain Greek yogurt
  • ¼ teaspoon ground cinnamon
  • pinch of ground nutmeg and ground ginger

Key Lim Pie Shake

  • ½ cup vanilla Greek yogurt
  • 1 cup milk or water
  • 2 scoops vanilla protein powder
  • 1 Tablespoon lime juice
  • stevia to taste
  • handful of ice cubes

Peach Oatmeal Shake

  • 1 ½ cups water or milk
  • 2 scoops vanilla protein powder
  • ¼ cup dry oats
  • 1 peach, pitted, peeled and chopped
  • handful of ice cubes
  • ½ frozen banana, peeled and chopped
  • stevia to taste

Vanilla Chai Shake

  • 1 cup milk or water
  • 2 scoops vanilla protein powder
  • ¼ cup strong brewed, chilled tea
  • ¼ teaspoon vanilla extract
  • pinch of ground cinnamon, cloves and cardamom
  • handful of ice cubes
  • sprinkle of chia seeds

Apple Pie a la Mode Shake

  • 1 cup water or milk
  • 1 apple, peeled, cored, and finely chopped
  • ¼ cup vanilla Greek yogurt
  • 1 Tablespoon apple butter
  • ½ teaspoon ground apple pie spice
  • 2 scoops vanilla protein powder
  • stevia to taste

Cinnamon Roll Shake

  • 1 ½ cups water or milk
  • 2 scoops vanilla protein powder
  • ¼ teaspoon ground cinnamon
  • ½ cup vanilla Greek yogurt
  • ¼ cup dry oats
  • ½ banana, peeled

Hawaiian Sunrise Shake

  • 1 cup milk or water
  • 2 scoops vanilla protein powder
  • ½ banana
  • ½ cup pineapple
  • ½ cup plain Greek yogurt
  • stevia to taste
  • handful of ice cubes

Snickerdoodle Shake

  • 1 cup water or milk
  • 2 scoops vanilla protein powder
  • ½ banana
  • 1 Tablespoon creamy almond butter
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon vanilla extract

Chocolate Chip Cookie Shake

  • 1 ½ cups milk or water
  • 2 scoops vanilla protein powder
  • ¼ cup dry oats
  • ¼ teaspoon imitation butter flavor
  • ¼ teaspoon vanilla extract
  • pinch of salt
  • handful of ice cubes
  • 1 Tablespoon mini chocolate chips
  • stevia to taste

Chocolate Brownie Shake

  • 1 frozen banana, peeled and chopped
  • ¼ cup brewed coffee, chilled
  • ¾ cup milk
  • 2 scoops chocolate protein powder
  • 2 Tablespoons unsweetened cocoa powder
  • ¼ teaspoon vanilla extract
  • pinch of salt
  • 1 Tablespoon mini chocolate chips

Pina Colada Shake

  • 1 frozen banana, peeled and chopped
  • ½ cup fresh pineapple, chopped
  • 1 cup coconut milk
  • 2 scoops vanilla protein powder
  • 1 Tablespoon shredded, unsweetened coconut

There you go! 31 Flavors of Protein Shakes to keep you happily sipping those fitness friendly macronutrients needed to achieve your big transformation goal. Now your only protein shake dilemma is deciding which of these amazing shakes to try first! Remember my recommendation? Want to give it a try? Follow this link or call me to place an order. For $2/day you could be adding top notch protein to your shakes!

Olive Stuffed Turkey Meatballs

Olive Stuffed Turkey Meatballs

Lean, ground turkey paired with Italian seasoning and tender olives, make these meatballs something special. The key to keeping this savory meal healthy is to pair it with a side of vegetables, rather than starchy pasta.

Servings: 5
Recipe courtesy of Diana Keullian

Here’s what you need…

  • 20 oz Italian Seasoned Lean Ground Turkey
  • 30 pitted olives
  • 1 teaspoon olive oil
  • 2 cloves garlic, finely minced
  1. Take one tablespoon of ground turkey at a time; flatten it in your hand and form around an olive to create a ball. Repeat with all of the turkey and olives.
  2. Heat the olive oil in a large skillet. Add the garlic and spread around the pan. Add the meatballs.
  3. Turn the meatballs every 3 minutes for 20 minutes of cooking. Remove once all sides are browned and the meatballs are cooked through.
  4. Serve on a platter with any remaining olives.

Nutritional Analysis: One serving equals: 205 calories, 12g fat, 800mg sodium, 1g carbohydrate, 0g fiber, and 20g protein.

Easy Spinach Salad

Easy Spinach Salad

Here’s a simple salad that is bursting with flavor and nutrients. Try the simple homemade salad dressing – it’s much healthier than store bought dressings, doesn’t contain refined sugar, and still lends lots of flavor. Servings: 4

Here’s what you need…

  • 6 cups organic baby spinach
  • 4 hard boiled eggs, chopped
  • 1/2 avocado, diced
  • 1 cup diced tomatoes
  • 1 teaspoon olive oil
  • Juice from one lime
  • dash of pepper
  1. Combine the spinach, eggs, avocado and tomatoes in a large bowl.
  2. In a small bowl whisk the olive oil, lime juice and pepper.
  3. Pour the dressing over the salad, mix and serve.

Nutritional Analysis: One serving equals:  170 calories, 10g fat, 337mg sodium, 5g carbohydrate, 2g fiber, and 13g protein

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It’s all about the dressing

It’s all about the dressing

What makes a salad spectacular can be summed up by one very important question:  Are you eating for pleasure?  Are you like me who wants to delight in not only the way a dish is presented but also by it’s flavor, aroma and overall purpose of each ingredient on the plate?  I ask this because many people have an unhealthy relationship with food. Some eat to feel good.  Some eat because they have to without regard to whether the food tastes great or not.  And unfortunately many people have unhealthy eating habits.  I will save that for another post.  This post is about why you would eat a salad.  Because I want you to eat a  salad and thoroughly enjoy it and in order to do so you must start with the right salad dressing.  If you already have a favorite that you just can’t wait to drizzle over your greens, awesome!  If you would like to try a few different home-made options that will keep fresh for a few days in the fridge then read on.

To me a salad has to serve a purpose.  It should provide enough nutrients, have a nice variety of topings and the dressing must be off the chain.  Because let’s face it, we are not bunny rabits and my taste buds need to be happy.

So where do you start with the right dressing?  You need an acid and a fat.  Your acid can be lemon, lime or orange juice as well as vinegars in all their glorious varieties.  Your fat can be anything from olive oil, vegetable oil, melted coconut oil, avocado oil, etc.  You can also use an emulsifier or thickener such as dijon mustard, avocado, a little mayo, and even egg yolks as in Ceasar dressing.  Once you have these basics the rest is just playing around with the ingredients.

My basic dressings will have equal amounts of fat and acid. Sometimes I’ll use two different acids such as vinegar and lemon juice, for example.  It all depends on what I want to achive and what I’m pairing my salad with.  You’ll also see me adding a bit of honey to balance the acidity.

The Fun Stuff

Once you have the basics down the sky is the limit.  Cilantro, basil and even fruit are great additions to any salad dressing.  A little salt and pepper to taste or perhaps some dry herbs will really make your salad want to dance.  If I feel like adding canned beans as one of my toppings or corn I might go with a vinegar or lime-based dressing.  If I’m going the fruity route by topping with berries I will use lemon juice, white balsamic vinegar or orange juice.  Shaved cheese, meat toppings, dried fruit and nuts are all amazing additions to your salad.  Below you will find a few basic recipes and also a photo of my lunch which was a big salad topped with leftover steak, farro and quinoa and a side of avocado.  The base is romaine lettuce and cherry tomatoes tossed with cilantro dressing.

Recipes

Cilantro dressing
1/4 cilantro leaves
Juice of two limes
4-6 tablespoons olive oil
1 teaspoon of honey
Salt and pepper to taste
Blend all ingredients and enjoy

Avocado dressing
1/3 ripe avocado
Juice of 1 lime
6 tablespoons olive oil
Salt and pepper to taste
Blend all and add more oil if needed

Creamy lemon dressing
Juice of 2 lemons
1 teaspoon dijon mustard
1/4 teaspoon dry thyme
1 teaspoon honey
6 tablespoons olive oil
Blend together

Sweet coconut dressing
4 tablepoons coconut white balsamic vinegar
4 tablespoons avocado oil (or something not overpowering)
Pinch of salt
Whisk together

Balsamic vinaigrette
Equal parts aged balsamic vinegar and olive oil
Salt and pepper to taste
A pinch of dried Italian seasoning
Whisk together

Steak salad with cilantro dressing

Steak salad with cilantro dressing

Pressure Cooker Oatmeal

Pressure Cooker Oatmeal

When my sister in law acquired a pressure cooker for me at a super low price I was overjoyed.  I use it often for stews and soups but I had not tried to use it for breakfast foods.  I love oatmeal.  It doesn’t have to be winter for me to enjoy a nice big bowl of the stuff with a bunch of great toppings.  But since I only like steel cut oats that meant either cooking them overnight in a slow cooker or soaking overnight and then spending 40 minutes at the stove.  NOT ANYMORE!

Enter the pressure cooker…  Once all ingredients are in and the pressure is reached it only takes ten minutes.  That’s right.  TEN MINUTES.  And since I love to share here is one of my basic recipes.  You can use plain water, your favorite almond milk, soy milk, rice milk, etc.  I like mine with a little water and 1%milk.  You can play with the proportions until you find the right consistency.  3 cups of liquid will yield a less creamy oatmeal. Adding that extra 1/2 cup makes it creamier.

Recipe

3 tablespoons coconut oil
2 peeled and roughly diced apples
1 cup steel cut oats
1 cup water
2 1/2 cups milk of your choice

Warm up the pressure cooker and sauté the oats in the oil.  If you want to skip this step it’s fine but doing this enhances the flavor and adds to the overall pleasure party with your taste buds!  Add the rest of the ingredients, cover and set your timer for 10 minutes.  If you have an old fashioned cooker bring it to a boil, cover and cook for ten minutes.  Release the pressure, stir and YUM!

Here’s my version for today

I added fresh blueberries, dried golden berries and a nice spoon-full of chia seeds along with a dollop of Manuka honey.

Variations

Try cutting up a couple peaches and adding those instead of the apples.  You can also add raisins and other dried fruit to cook along with the oats.  Use your imagination!

Delicious, nutritious and fast steel cut oats.

Delicious, nutritious and fast steel cut oats.

Sweet Potato Pancakes

Sweet Potato Pancakes

Here’s a delicious pancake recipe from Jeannie Bloch’s kitchen.

  • 1 cup cooked sweet potatoes
  • 2 beaten eggs
  • 1/2 cup whole wheat pastry flour (substitute: mix half all purpose flour and half whole wheat flour)
  • 1 teaspoon baking soda
  • splash of OJ
  • 1/4 cup seltzer
  • lots of cinnamon, or as much as you’d like.

Mash the sweet potatoes in a bowl, add the eggs, OJ and seltzer. Mix well. Add the flour and baking soda and mix gently until the flower is incorporated. Don’t over-mix. I would cook these in coconut oil and top with yogurt and pure maple syrup. Yum!

Sweet Potato Pancakes

Healthy, filling and delicious sweet potato pancakes. Recipe: Jeannie Bloch