The Bariatric Foodie Guide to Perfect Protein Shakes
Life can be stressful. Your protein shake shouldn't be! Dozens of crave-worthy protein drink recipes tips & tricks from Bariatric Foodie!
Price: (Hard-copy) $12.95 + shipping, (eBook) $8.50
Click here to order a hard-copy
Click here to order for your Kindle
Click here to order for your iPad or Nook
Disclaimer for "early outs" - These yield very large shakes. Play around with the amounts to make shakes the size you need them. You may also wish to omit the ice and drink it thinner. Also, I HIGHLY recommend investing in a blender bottle if you plan to do a "shake on the go" type of thing. It keeps the shake well mixed and frothy.
Instructions on mixing protein into hot drinks:
To mix protein powder in a hot drink you MUST first mix the whey powder with liquid that is either cold or room temperature (preferably room temperature) BEFORE mixing with hot liquid. This can be achieved simply by combining the whey powder with 1 oz. of room temperature water and making a paste (stir for 2-3 minutes. Seriously...you will be sorry if you don't). Then add your hot components (boiling water) and any additional mixes (instant coffee, no sugar added cocoa powder, Splenda, etc.) to that mix.
Maurie G. Commemorative Protein powder recommendation section
Folks have asked for recommendations on protein powders and I've been hesitant simply because protein shake preferences vary so greatly. I can only attest to the ones I've tried. Below are the ones I have tried and liked:
Body Fortress (used in most of the shake recipes and in order of preference): Chocolate, Vanilla, Cookies 'n Cream, Strawberry. 1 scoop=110 calories, 26g protein
Nectar Roadside Lemonade (not in any of these recipes but still good)
Designer Whey Chocolate (not in any of the recipes): 1.5 scoops=150 calories, 27g protein
Click (try if you dare...it's addictive!): 2 scoops=120 cals, 15g protein (same caffeine as a cup of coffee)
Inspire Peanut Butter Cookie (don't know the stats, not in any of these recipes but still good)
Finally...a word about milk
I use regular old skim milk in most of my shake recipes. You should not do this if a) you are lactose intolerant (use Lactaid or some other such milk but be warned: lactose free milk is sweeter than regular milk, so adjust your syrups accordingly). b) don't want the carbs/calories of milk (although you are losing about 8g of protein in the process) or c) just don't like milk (which I can TOTALLY relate to. Outside of shakes I NEVER drink milk).
What milk do I use? Well when I said plain old skim above I was kinda lying. These days I get down with Hood Calorie Countdown Fat Free Dairy Drink, which is ultra-filtered skim milk (think 1/2 skim milk, 1/2 water but somehow they've preserved all 8g of protein). In shakes with a chocolate base I use Hood Calorie Countdown 2% Chocolate milk (crazy stats on that stuff...check it out. Only 10 more calories than regular milk w/ lower sugars and carbs!). Occassionally I'll use regular old skim if a shake's consistency needs to be more rich (Hood skim is many things...rich ain't one of them. So there you have it...milk, in a nutshell.
Now here's what you came here for!
All shake recipes assume the following: 8 oz. skim milk along with 3-5 ice cubes. Note: the more ice cubes you use, the more shake you will yield
Milk, 1 scoop chocolate whey, 1 tbsp SF chocolate syrup (for a creamier shake add 1 tbsp dry chocolate pudding mix)
Milk, 1 scoop vanilla whey, 1 tbsp SF vanilla syrup (for a creamier shake add 1 tbsp dry vanilla pudding mix)
Milk, 1 scoop strawberry whey, 1 tbsp SF strawberry syrup
Pumpkin pie: milk, 1 scoop vanilla protein, 2 tbsp pumpkin puree (not pumpkin pie filling), 2 tbsp sugar-free pumpkin pie syrup (or 1/4 tsp pumpkin pie spice), sweetener to taste.
Shakes that taste like milkshakes
Protein mudslide: milk, 1 scoop cookies 'n creme whey, 1 tbsp SF kahlua flavored syrup, 1 pkg Diet Swiss Miss (25 calorie kind), a few packets of Splenda (to taste)
Bananas foster: milk, 1 scoop vanilla whey, 1 tbsp SF FF banana cream pudding mix, 1 tbsp SF butter rum syrup mix (or 1 tbsp SF caramel syrup + 1-2 drops rum extract)
White chocolate hazelnut: milk, 1 scoop vanilla whey, 1 tbsp SF FF white chocolate pudding mix, 1 tbsp SF hazelnut syrup, a couple of packets of Splenda (to taste)
Strawberry Cheesecake: milk, 1 scoop strawberry whey, 1 tbsp SF FF cheesecake puding mix, 1 tbsp SF vanilla syrup, a couple packets of Splenda (to taste)
Strawberry Banana: milk, 1 scoop strawberry whey, 1 tbsp SF FF banana cream pudding mix, 1 tbsp either SF banana or SF strawberry syrup
Irish Cream: milk, 1 scoop vanilla whey, 1 tbsp SF FF dry vanilla pudding mix, 1 tbsp SF irish cream syrup, a couple packets of splenda (to taste)
German Chocolate Cake: milk, 1 scoop chocolate whey, 1 tbsp SF German Chocolate Cake syrup mix (or 1 tbsp each chocolate, caramel, and toasted coconut SF syrups)
Cinnabon: milk, 1 scoop vanilla whey, 1 tbsp SF FF cheesecake pudding mix, 1 tbsp SF cinnamon syrup, 1 tbsp toasted almond syrup
Chocolate Hazelnut: milk, 1 scoop chocolate whey, 1 tbsp SF FF chocolate pudding mix, 2 tablespoons each of SF Torani Chocolate syrup and SF Torani Hazelnut syrup
White Chocolate Hazelnut: milk, 1 scoop vanilla whey, 1 tbsp SF FF white chocolate pudding mix, 2 tbsp SF Torani Hazelnut syrup
Banana bread: milk, 1 scoop vanilla whey, 1 tbsp SF FF banana cream pudding mix, 1 tbsp SF Kahlua syrup, a couple packets of Splenda (to taste)
Shakes that taste like candy bars
Almond joy - 8 oz. milk, 1 scoop chocolate whey, 1 tbsp SF chocolate syrup, 1 tbsp coconut syrup, 1 tbsp SF almond roca syrup
Peppermint Paddy - 8 oz. milk, 1 scoop choclate whey, 1 tbsp SF chocolate syrup, 1 tbsp SF Peppermint Paddy syrup
Peanut butter flavors:
Reese cup: milk, 1 scoop chocolate whey, 2 tbsp PB2, 1 tbsp chocolate syrup
Peanut brittle: milk, 1 scoop vanilla whey, 2 tbsp PB2 (powdered peanuts), 1 tbsp SF caramel syrup
PB chocolate monkey (not my idea but I use it frequently): milk, 1 scoop chocolate whey, 2 tbsp PB2, 1/2 banana
PB&J: milk, 1 scoop vanilla whey, 2 tbsp PB2, 1 tbsp SF raspberry syrup, a few packets of Splenda (to taste)
Coffee, tea, other types of drinks
"Click" Frappucino: 2 scoops Click Mocha espresso protein, 8 oz. milk, 1 tbsp SF FF Chocolate pudding mix, 2 tbsp SF Torani hazelnut syrup
Click Frapp version 2 (42g protein!): 1 cup skim milk, 1 scoop chocolate whey, 1 scoop Click, 1 tbsp Torani sugar free chocolate syrup
Mint mocha - same as version 2 Click Frapp + 1 tbsp Davinci Sugar free peppermint paddy syrup.
New version of Click Frapp: 1 scoop Click, 1 scoop chocolate whey, 2 tbsp SF syrup mix (I like hazelnut or caramel), 5-6 ice cubes
Mocha protein shake: milk, 1 scoop chocolate whey, 1 heaping tsp instant decaf coffee, 1 tbsp chocolate syrup
Cinnamon creme tea: (cold) 4 oz. milk, 4 oz. prepared tea of your choice, 1 scoop vanilla whey, 1 tbsp SF hazelnut syrup, 1 tsp cinnamon
(hot) 8 oz. hot tea of your choice, 4 oz. room temperature water, 1 scoop vanilla whey, 1 tbsp hazelnut syrup, 1 tsp cinnamon. Directions: in a cup mix whey, syrup, and cinnamon with room temperature water until a smooth paste forms. Add tea and stir vigourously.
Orange creamsicle protein shake: milk, 1 scoop vanilla whey, 1 packet orange sunrise crystal light (kind you put in a water bottle), 1 tbsp SF vanilla syrup
Lemon meringue pie: milk, 1 scoop vanilla whey, 1 packet lemonade crystal light (kind you put in a water bottle), 1 tbsp SF vanilla syrup
Thai iced tea: milk, 1 scoop vanilla whey, 1 packet iced tea flavored crystal light (kind you put in a water bottle), 1 drop of mint extract, 1 tbsp SF coconut syrup
Pina Colada: milk, 1 scoop vanilla whey, 1 tbsp SF pineapple syrup, 1 tsp SF toasted coconut syrup
Protein frozen hot chocolate: milk, 1 scoop chocolate whey, 1 packet Diet Swiss Miss (25 calorie kind), a couple packets of Splenda (to taste)
Coffee, latte, etc.
Basic protein latte: 8 oz. milk, 4 oz. prepared coffee, 1 scoop vanilla whey, your preferred sweetener
In a pan, set milk on low heat and cook until boiling and frothy. While the milk is boiling, combine whey and sweetener with enough room temperature water to make it into a thick paste. Once milk is ready, add milk to the protein mixture, then coffee. Stir vigorously. You can make it a flavored latte by adding various SF syrups. I like: SF hazelnut, SF vanilla
Protein hot cocoa: 8 oz. + 4 oz. water, 1 packet Diet Swiss Miss (25 calorie kind), 1 tbsp your favorite SF syrup
While waiting for your 8 oz. of water to boil, combine whey, cocoa mix, syrup and 4 oz. room temperature water in a cup until a smooth paste forms. Add boiling water and stir vigorously. Top with SF or FF whipped cream or SF marshmallows.
Drinks without protein
Frozen hot chocolate - 8 oz. water, 1-25 calorie Diet Swiss Miss packet, 2 tsp non-dairy creamer, 2 tbsp SF Torani chocolate syrup, 5-6 ice cubes, 2 tbsp fat free whipped cream. Put water, cocoa mix, creamer, syrup and ice in a blender and blend until smooth. Pour in a glass and top with whipped cream. 60 calories.
Reese cup protein pudding - 1 SF chocolate pudding cup, 1 tbsp PB2 (powdered peanut butter), 1/2 scoop chocolate whey. Mix all together in a bowl and top with whipped cream.
Peanut Butter yogurt - 1/2 c. greek style yogurt (Oikos, Chobani, Fage), 2 tbsp PB2 (powdered peanuts), 2-3 packets Splenda, 1 tbsp Torani SF Peanut Butter syrup. Mix all ingredients in a bowl and serve. To add fiber add 1/4 c. Fiber One original cereal to top.
Not my ideas but still very good:
Eggface's Pistachio Banana: milk, 1 scoop vanilla whey, 1 tbsp SF vanilla syrup, 1/2 banana, 1 tbsp SF FF pistachio pudding mix (I personally like this better minus the banana)
Pam T.'s Protein Hot Chai Mix
6 scoops vanilla protein powder
1.5 cups non-fat powdered milk
3/4 cup instant unsweet tea mix
3/4 cup Splenda
1T. chai spice mix (or use half cinnamon and half ground ginger)
1t. ground cloves
1t. cardamon (original recipe calls for this, but I don't have any, so skipped it)
Mix all dry ingredients in bowl until well blended. Add 1/2 cup of mixture to mug and add either splash of cold milk or water -- stir to create smooth paste (so you don't get lumpy protein powder). Add 8oz hot water and mix well. You can top with Light Redi Whip and a sprinkle of chai spice or drink it naked. (The drink is naked, not you.)
Recipe makes 7 half-cup servings. Calculation below is without the "splash of milk" when you're mixing the tea. If you use RediWhip -- it adds about 20 calories.
Jen's White Chocolate Strawberry cheesecake protein shake
1 scoop Vanilla Protein powder
1 tbsp SF Jello Pudding--Cheesecake flavor (or white chocolate would be good too)
8 oz milk or soy milk
5 fresh strawberries, hulls removed, cut into pieces
3 pumps Davinci SF white chocolate syrup