Protein Supplement Recipes. A list of recipes and ideas organized by product used

Transcription

1 Protein Supplement Recipes A list of recipes and ideas organized by product used

2 Shakes, Smoothies, & Puddings Cinnamon Roll Shake ¼ tsp cinnamon (or more to taste) ¼ tsp vanilla extract Water and ice Combine all ingredients in a blender and enjoy Adapted from Bariatric Pal Pumpkin Cheesecake Shake 1 pack vanilla shake 2-3 drops vanilla extract 2 Tbls canned pumpkin ½ tsp pumpkin pie spice (or scant 1/2 tsp cinnamon and sprinkle each of ground cloves, ground ginger, ground nutmeg) Mix all ingredients in a blender or Blender Bottle with ice and water to taste. Green Goblin Smoothie 1 packet Tropical Banana or Aloha Mango smoothie 1-2 handfuls of kale leaves or baby spinach, rinsed well Few drops of coconut extract or sugar-free coconut coffee flavoring Water and ice Combine all ingredients in a blender until smooth Mango Kale Smoothie 1 packet Aloha Mango smoothie 2 handfuls kale, washed & torn into smaller pieces and water Blend all ingredients together in a blender to desired consistency. Coconut Key Lime Pie Smoothie (or Pudding*!) ½ tsp coconut-flavored extract 1-2 tsp key lime juice (or ¼ tsp sugar-free lime Jell-o mix) Blend all ingredients with enough ice and water to achieve desired consistency. *If making a pudding, omit ice and stir ingredients with 3-4 oz water. Adapted from Flavor the Moments Chocolate Pudding Pops (recipe makes 2) 1 packet chocolate shake 6-8 oz water 1-2 drops flavored extract of your choice cherry, banana, rum, peppermint, etc. In a bowl or cup, mix shake powder and liquid until smooth. Pour into two popsicle molds or paper cups. If using a paper cup, cover with aluminum foil and poke popsicle stick through foil. Freeze pops several hours or overnight before removing from mold (or tearing paper cup away). (Diet) Coke or Root Beer Float 1 packet vanilla protein shake 8-12 oz Diet Coke, Coke Zero, or Root Beer Mix all ingredients in blender (DON T shake in Blender Bottle!) and enjoy!

3 Shakes, Smoothies, & Puddings 2 Sugar Cookie Shake ½ packet vanilla shake ½ shortbread cookie bar (cut into smaller chunks for easier blending) Combine ingredients in a blender with enough ice and water to achieve desired consistency. Bananas Foster Shake 1 packet Tropical Banana shake ½ tsp rum extract 1 tsp sugar-free caramel syrup (found in coffee aisle) + 8oz water Blend all ingredients smooth in a blender and serve Gingerbread Float ½ tsp cinnamon ⅛ tsp ground ginger ⅛ tsp ground cloves ⅛ tsp ground nutmeg + 8oz diet cream soda Blend all ingredients smooth in a blender and serve Source: Bariatric Foodie Fruitcake Shake ½ tsp rum extract 1 tsp sugar-free hazelnut syrup (found in coffee aisle) (or ½ tsp hazelnut extract) ½ tsp cherry extract + 8oz water Blend all ingredients smooth in a blender and serve Peppermint Patty Shake 1 packet chocolate shake 1 tsp unsweetened cocoa powder ½ tsp peppermint extract + 8oz water Blend all ingredients smooth in a blender and serve. Pumpkin Pie Pudding ¼ - ⅓ cup pumpkin puree Pumpkin pie spice to taste In a bowl, mix the vanilla shake with 3-4oz water and stir well with a spoon or whisk. Once pudding consistency is reached, add pumpkin and spices, stirring to mix thoroughly.

4 Shakes, Smoothies, & Puddings 3 Butterbeer Shake (for the Harry Potter fans!) 8 oz diet cream soda ½ tsp butter rum flavoring 1 tsp sugar-free Jell-O butterscotch pudding mix (unprepared) Combine all ingredients in a blender with ice. Source Cake Batter Shake ½ tsp imitation butter-flavored extract 1 Tbls sugar-free Jell-O vanilla pudding mix 8 oz water Combine all ingredients in a blender with ice. Source French Toast Shake 1 tsp maple extract (or 2 tsp sugar-free maple syrup) ½ tsp cinnamon Dash of nutmeg ½ tsp xanthan gum (a thickening agent usually found in Gluten-Free section of grocery) Water & ice Combine all ingredients in a blender until desired consistency is reached. Adapted from Dashing Dish Peach Cobbler Shake 1 packet peach shake/pudding mix 1-2 Tbls Sugar-free brown sugar & cinnamon syrup OR 1 tsp Cinnamon & nutmeg to taste and water Combine all ingredients in a blender until smooth Inspired by Torani Pumpkin Spice Shake-uccinos 8-10 oz pumpkin spice coffee (buy pre-flavored coffee or add pumpkin pie spice to the brew basket) (optional) For a hot latte-like drink, mix shake powder in mug with a few tablespoons tap water, then slowly add hot coffee while stirring. Top with a sprinkle of pumpkin pie spice or cinnamon. For a Frappuccino-like drink, brew coffee a few hours or day ahead and chill in refrigerator. Mix cold coffee with shake powder and ice in a blender, adding more pumpkin pie spice or cinnamon if desired. Piña Colada ½ tsp coconut flavor extract ½ pineapple flavor extract Mix all ingredients in blender or BlenderBottle and enjoy!

5 Shakes, Smoothies, & Puddings 4 Summer Sunshine Smoothie ½ packet banana shake ½ packet orangeade drink mix and water Combine all ingredients in a blender until smooth Inspired by Torani Strawberry Cheesecake Shake 1 packet strawberry shake (or smoothie) 1 Tbls sugar-free, fat-free cheesecake pudding mix, unprepared (like Jell-O) 1 Tbls sugar-free vanilla syrup (like DaVinci or Torani), or a few drops vanilla extract 6-8 oz water Combine all ingredients in a blender or Blender Bottle and enjoy! Adapted from Bariatric Foodie Chocolate Cherry Kiss 1 packet chocolate shake ½ tsp cherry extract or 1 Tbls sugar-free cherry-flavored syrup (like Torani or DaVinci) ½ tsp chocolate extract or 1 Tbls sugar-free chocolate-flavored syrup Water and ice to taste Combine all ingredients in a blender to desired consistency. Strawberry Shortcake Smoothie 1 packet strawberry crème smoothie ½ tsp vanilla extract or 1-2 Tbls sugar-free vanilla-flavored syrup ¼ tsp almond extract or 1 Tbls sugar-free almond-flavored syrup Water and ice to taste Combine all ingredients in a blender to desired consistency. Sundae Shake 1 packet chocolate or vanilla protein shake 8-12 oz Diet Dr. Pepper Cherry Vanilla Combine shake powder and soda in blender (don t shake in BlenderBottle!), add ice and blend until desired consistency. Banana Peanut Butter Sundae ½ packet banana shake mix ½ packet chocolate shake mix Peanut butter flavored extract Combine ingredients in a blender or Blender Bottle with water and ice and enjoy! Coffee Creamer ½ to Water 6-8 oz coffee Sugar-free flavoring (optional) Mix a packet (or half-packet) of vanilla shake with a little bit of water to make a thin paste, and then add it to your hot coffee to act as a creamer.

6 Shakes, Smoothies, & Puddings 5 Eggnog Shake 8 oz water Dash of cinnamon Dash of nutmeg ¼ tsp rum extract Combine all ingredients in a blender and enjoy! Pumpkin Pie Mousse ½ cup canned pure pumpkin (not pie mix) ½ cup vanilla Kroger CarbMaster yogurt (or low-sugar Greek yogurt) Pumpkin pie spice to taste Mix all ingredients well with spoon or whisk, thinning with water if necessary. Chai Latte Shake 1 cup strong-brewed black tea (warm but not boiling) 1 tsp cinnamon ½ tsp cardamom ¼ tsp ground cloves Mix vanilla shake powder with about ¼ cup tap water to make a smooth paste. Add spices to paste, mixing well, before slowly adding tea and mixing well. Banana Crème Pie ½ packet banana shake ½ packet vanilla shake 1 tsp vanilla extract 8oz water Combine all ingredients in a blender until smooth. Chocolate Monkey ½ packet chocolate shake ½ packet banana shake Cold water Combine all ingredients in a blender until smooth.

7 Shakes, Smoothies, & Puddings 6 Nutella Pudding 1 packet chocolate shake 1 Tbls sugar-free hazelnut coffee syrup 3 oz water Mix ingredients together with a whisk and enjoy. S mores Shake ½ packet vanilla shake ½ Fudge Graham bar 6 oz water Sugar-free marshmallow flavoring (if available) Few drops vanilla extract Add water, shake mix, flavoring, and ice to a blender. Chop graham bar into chunks and add to other ingredients before blending. Almond Joy Shake 1 packet chocolate shake Few drops coconut extract Few drops toasted almond extract Cold water Combine all ingredients in a blender until smooth. Black Forest Smoothie 1 packet chocolate shake ¾ cup cold water 1 tsp cherry extract ½ tsp chocolate extract Mix all ingredients in a blender until smooth.

8 Fruit Drinks Mint Lemonade Spritzer 1 packet lemonade mix 8 oz water 6-8 oz diet lemon-lime soda A few mint leaves In the bottom of a large (16-20oz) glass, muddle a few mint leaves with a spoon or muddler to release flavor. Prepare lemonade mix with water in a BlenderBottle or separate glass before pouring adding to mint leaves. Top off glass with diet soda, stirring gently to combine. Linzer Torte Tea Freeze 1 packet wild berry fruit drink 1 oz sugar free vanilla-flavored coffee syrup (or ¼ - ½ tsp vanilla extract 4 oz chilled vanilla almond tea 1 cup ice Combine ingredients in a blender until smooth. (recipe adapted from Torani) Raspberry Lemonade Slush 1 packet lemonade fruit drink 1 oz sugar-free raspberry syrup (like Torani or DaVinci) OR few drops raspberry extract 8 oz water Few ice cubes Combine all ingredients in a Blender Bottle or blender. Strawberry Kiwi Frozen Pops 1 packet strawberry kiwi fruit drink mix 6-8 oz water Prepare drink according to package directions and freeze in popsicle molds (if you don t have molds, pour into small paper cups, covering top with plastic wrap or foil. Poke popsicle sticks or plastic spoons through top and freeze). Alternately, freeze the mixture in ice cube trays and use to cool and flavor Crystal Light, water, or Diet Soda.

9 Fruit Drinks 2 Orange Spritzer 1 pack Orangeade Fruit Drink 8-12 oz diet lemon-lime soda (Sprite, 7-Up, Sierra Mist, etc.) Combine drink mix and soda by stirring carefully or in a blender with ice (watch for fizz!) Zinger Pro-tea-n 1 herbal tea bag 1 packet Fruit Drink of choice (lemonade, wild berry, strawberry kiwi, or orangeade) Thoroughly mix fruit drink mix with 8oz water and microwave for 1 min. Steep herbal tea and enjoy! Ginger Berry Spritzer 8-10 oz diet ginger ale (or Diet Sierra Mist with Cranberry) 1 packet Wild Berry Fruit Drink Empty contents of drink packet into a tall glass and slowly add diet ginger ale, stopping to stir every couple of ounces. Add ice and enjoy! Summer Sunshine Smoothie ½ packet banana shake ½ packet Orangeade Fruit Drink and water Combine all ingredients in a blender until smooth Inspired by Torani

10 Soups and Savory Dishes Kicked-Up Cauliflower Soup Blending the soup with cauliflower (or try broccoli, too) adds thickness and helps you sneak in more veggies! 1 packet Protein Soup of choice (chicken bouillon, tomato, etc.) 1-2 cups cauliflower, fresh or frozen Herbs and spices to taste Steam the cauliflower in a covered microwave-safe dish with a few tablespoons water or over the stove in a steamer basket until fork-tender. Prepare soup according to package directions. Add cooked cauliflower and herbs/spices to soup in a bowl and blend with an immersion blender, or add soup and cauliflower to a small blender and blend thoroughly. Fajita Lettuce Wraps 1 packet Cheesesteak Pasta mix ¼ green bell pepper, chopped ¼ red bell pepper, chopped ¼ onion, chopped Oil of choice Small leaf lettuce (such as Boston Bibb) Optional toppings: cilantro, chopped tomato, salsa Prepare cheesesteak pasta according to package directions. In a small skillet, sauté onions and peppers in a small amount of oil and mix with cheesesteak pasta in a bowl. Portion spoonfuls into lettuce wraps and top with condiments if desired. Pick up and eat with your hands! Goulash 1 packet Sloppy Joe mix 1 bag Konjac shiritaki noodles in small shape (i.e., pearl, rigatoni, etc.) Diced tomatoes, onions, other veggies of choice Paprika and other spices to taste Prepare sloppy joe according to package directions, adding a little more water than called for. Open and rinse Konjac noodles well, allowing to drain thoroughly. In a large bowl (or in small saucepan on stove), combine sloppy joe mix, noodles, veggies, and spices of choice and stir. If necessary, heat in microwave ~20 seconds at a time or on medium-low heat on stove to warm through.

11 Soups and Savory Dishes 2 Taco Sloppy Joe Boats 1 zucchini, cut in half lengthwise, seeds removed, retaining flesh 1 packet Sloppy Joe mix, prepared according to directions Onion, bell pepper, garlic, sautéed with vegetable oil Spices: cumin, chipotle pepper, salt, pepper Garnish: fresh cilantro, pico de gallo Soften zucchini by lightly steaming in a microwave-safe dish with 2 Tbls water. Meanwhile, mix sloppy joe mixture with sautéed veggies and spices to taste. Remove zucchini from microwave and arrange on a lightly sprayed cooking sheet. Spoon sloppy joe veggie mixture into zucchini cavities and bake in a 350 oven for about 15 minutes. Garnish with salsa, cilantro, or pico de gallo. Inspired by Oh My Veggies Veggie Joe Soup 1 packet Sloppy Joe mix 8 oz hot broth veggie, chicken, or beef Veggies: onions, mushrooms, celery, bell peppers, squash, broccoli, etc. Spices, herbs to taste Prepare any combination of veggies by either steaming or sautéing in a pan with olive oil and setting aside. Combine sloppy joe mix with 8 oz hot broth in a saucepan and stir thoroughly. Bring to a boil over medium heat. Reduce heat and simmer, uncovered, 6-8 min or until it reaches desired thickness, stirring frequently. Add in cooked vegetables and any desired spices or herbs you d like. Curried Vegetables 1 packet Chicken Bouillon Soup mix ⅓ cup water ½ cup frozen cauliflower ½ cup frozen green beans ⅛ tsp curry powder ⅛ tsp garlic powder ⅛ tsp black pepper Add water, cauliflower, and green beans together in a small bowl and microwave on HIGH for 2 minutes. Do not drain. Combine soup mix and spices and stir into vegetables, adding additional water if desired.

12 Soups and Savory Dishes 3 Tomato-Veggie Mocktail 1 packet Tomato Soup mix 8 oz cold water 1-2 tsp Worcestershire sauce 1 Tbls lemon juice Hot sauce to taste Salt and pepper to taste Horseradish to taste Fresh veggies and herbs (suggestions: 1-2 stalks celery, bunch of cilantro, a tomato, cucumber) Add water and tomato soup mix to blender with Worcestershire, lemon juice, hot sauce, salt and pepper, and any vegetables you d like. Blend on high until all ingredients are liquefied, then pour over ice and enjoy. Spicy Chicken Broccoli Soup 1 packet Homestyle Chicken Soup Mix w/noodles ⅛ tsp garlic powder ⅛ tsp black pepper ⅛ tsp curry powder 1 cup water At least ¼ cup cooked broccoli Combine soup mix and spices in a bowl, add water and stir thoroughly. Add broccoli and microwave 1-1 ½ min or until hot and serve. Hearty Tomato Soup 1 packet Tomato Soup Mix 1 can low-sodium diced tomatoes, drained Spices: garlic, oregano, basil to taste (or try others!) Combine soup mix with ½ cup water, tomatoes, and spices to taste in a blender and pulse a few times. Pour into a microwave-safe bowl, heat, and enjoy!

13 Soups and Savory Dishes 4 Beef and Broccoli Soup 1 packet Beef with Pasta Soup Mix 1½ cups hot water 1 low-sodium bouillon cube 1 cup broccoli florets, steamed Add soup mix and bouillon cube to a large bowl and pour in hot water, stirring as you pour. Allow mixture to sit and soften while you microwave broccoli. Once broccoli is cooked, chop into finer pieces if desired and add to soup mixture. Green Bean Casserole 1 packet Chicken Bouillon Soup mix ¾ cup green beans frozen, French cut ¼ cup fresh sliced mushrooms 1 tsp onion flakes ⅓ cup hot water ⅛ tsp each ground marjoram and ground rosemary (or other herbs and spices to taste) Combine green beans, mushrooms, and onion flakes in a small bowl with 2 Tbls water. Cover and microwave on high for 2-4 min until beans are cooked. Add hot water, spices, and soup mix. Stir and serve.

14 Oatmeals Pumpkin Pie Oatmeal 1 packet Maple Brown Sugar Oatmeal 1-2 Tbls canned pure pumpkin (not pie filling) 1 drop vanilla extract Pumpkin pie spice to taste Mix oatmeal according to directions and stir well to combine. Stir in canned pumpkin and spices and mix well. Top with extra spices if desired. Pumpkin Oatmeal Pancakes 1 packet Maple Brown Sugar Oatmeal 2 Tbls canned pure pumpkin 2 Tbls egg whites Pumpkin pie spice Water Heat a small amount of canola oil or nonstick spray in a sauté pan on medium-high heat. Mix all ingredients together, adding water slowly until consistency reaches pancake batter. Pour small amounts at a time (about 2 Tbls) onto pan and cook until edges are done and center is bubbly. Flip with a small spatula and allow other side to cook. Sprinkle with cinnamon and eat with your fingers! Caramel Apple Crisp Shake 1 packet Apple Cinnamon Oatmeal ¾ - 1 cup ice 8 oz water 1 tsp cinnamon or pumpkin pie spice ½ tsp caramel extract or 1-2 Tbls sugar-free caramel syrup Combine all ingredients in a blender and blend until smooth. Sprinkle with cinnamon before serving. Apple Cinnamon Breakfast Cake 1 packet Apple Cinnamon Oatmeal 3-4 oz water Ground cinnamon Pumpkin pie spice Cooking spray In a small bowl, combine oatmeal mix, water, and spices, stirring well. Spray a small ramekin or baking dish with cooking spray and pour in oatmeal. Bake for 30 min at 350

15 Cocoas and Hot Drinks Mexican Hot Chocolate 1 packet Hot Cocoa Mix ½ tsp cinnamon Dash chipotle chili powder Dash cayenne powder Mix hot cocoa as directed (if water is super-hot, mix powder with tap water first into a smooth paste, then add hot water, stirring well). Add spices to cocoa, stirring well and adding more to taste. Samoa Hot Cocoa Just like your favorite Girl Scout cookies, this chocolatey treat includes coconut and caramel flavors to keep your tastebuds happy. If you don t have sugar-free syrup, just use a drop or two of flavored extracts from the baking aisle! 1 packet Hot Cocoa Mix 2 Tbls sugar free coconut-flavored syrup (like DaVinci or Torani) 2 Tbls sugar-free caramel-flavored syrup 8 oz hot water In a mug, combine the cocoa mix with the sugar-free syrups and stir to make a paste. Add a small amount of tap water to make smooth, if necessary. Slowly add a little hot water at a time, mixing as you pour to combine. Adapted from Bariatric Foodie Peppermint Mocha 1 packet Chocolate Mint Cocoa 8 oz coffee (peppermint-flavored if you can find it!) 1-2 drops peppermint extract or 1-2 tsp sugar-free peppermint syrup Brew coffee and allow to cool slightly. Empty contents of cocoa packet into mug and slowly add coffee, stirring constantly. Stir in extract or flavoring and enjoy! Amaretto Frappe 1 packet Amaretto Cocoa Mix 2 shots espresso, chilled (or ½ cup strongly-brewed coffee) ¼ - ½ tsp almond or amaretto extract 4 oz water Combine ingredients in a blender until smooth.

16 Snacks and Bars Chocolate-Covered Pretzels (makes 2 servings) 1 pack pretzel twists 1 pack chocolate shake Prepare shake according to directions for pudding (mix powder with ½ cup water) and stir until smooth. Dip pretzel twists in chocolate pudding and place on wax paper. Freeze for minutes and enjoy! S mores Shake ½ packet vanilla shake ½ Fudge Graham bar 6 oz water Sugar-free marshmallow flavoring (if available) Few drops vanilla extract Add water, shake mix, flavoring, and ice to a blender. Chop graham bar into chunks and add to other ingredients before blending. Sugar Cookie Shake ½ packet vanilla shake ½ shortbread cookie bar (cut into smaller chunks for easier blending) Combine ingredients in a blender with enough ice and water to achieve desired consistency.

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