A WORD FROM THE METABOLIC RECIPE KITCHEN TITLE
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2 A WORD FROM THE METABOLI REIE KITHEN TITLE For those of you who need a quick snack on the go, the smoothie recipes should be your go-tooptions. These are all filled with quality nutrients and will help support maximum fat burning in the body while also making sure to maximize your metabolic rate and provide a number of key nutrients needed for optimal functioning. So many people often get into the habit of shunning all fruit from their fat loss diet because they think they are too high in sugar and will spike insulin levels but this really isn t the case. Fruit is actually composed largely of fructose, which will not raise blood sugar levels. When you eat moderate amounts of fruit you can easily satisfy your craving for something sweet while maintaining your total calorie intake for fat loss. In addition to that, fruit is loaded with fiber so a little will go a long way in terms of taking care of your hunger and keeping yourself feeling well. Each of these smoothie recipes also has additional whey protein powder added in which is an excellent source of lean protein for those seeking fat loss. Meeting your protein requirements is essential to prevent lean muscle mass loss and for keeping your metabolism on high and protein powder is going to allow you to do this. So rather than stopping off at the smoothie bar to pick up a smoothie next time you re craving one, use any one of these recipes to prepare your own instead. Note: these Metabolicious Smoothies were made using Iso-Smooth rotein owder from Blue Star. It s a high quality protein we use and recommend. Iso-Smooth is available here: Iso-Smooth rotein owder Metabolic ooking 2011 Dave Ruel age 2
3 SMOOTHIES REIE INDEX TITLE lick on recipe to navigate 1. innamon hai Latte Smoothie...age 4 2. Extreme hocolate Smoothie...age 5 3. Neopolitan Smoothie...age 6 4. Thermoccino Smoothie...age 8 5. Atomic Smoothie...age 9 6. Banana Split Smoothie...age Blue Bomber Smoothie...age Blue Velvet Smoothie...age hoco Mint Smoothie...age Key Lime Smoothie...age Krazy Kiwi Smoothie...age Mochaccino Smoothie...age Orange reamsicle Smoothie...age each ream Smoothie...age ina olada Smoothie...age Strawberry Vanilla Smoothie...age Tropical Smoothie...age 23 F 18. Almond Joy Smoothie...age hoco Nutty Smoothie...age B&J Smoothie...age Tirami-Smooth...age 27 Metabolic ooking 2011 Dave Ruel age 3
4 INNAMON HAI LATTE SMOOTHIE REIE MAKES 1 SERVING DIRETIONS Isolate rotein 1 cup cold cinnamon chai tea inch of stevia inch of cinnamon - er Serving - ALORIES: 133 ROTEIN : 30g ARBS : 1g FAT : 1g Metabolic ooking 2011 Dave Ruel age 4
5 EXTREME HOOLATE SMOOTHIE REIE MAKES 1 SERVING DIRETIONS 1 scoop hocolate Iso-Smooth Isolate rotein 1 teaspoon pure cocoa powder inch of stevia 1 cup water - er Serving - ALORIES: 162 ROTEIN : 31g ARBS : 5g FAT : 2g Metabolic ooking 2011 Dave Ruel age 5
6 THE NAOLITAN SMOOTHIE REIE MAKES 1 SERVING DIRETIONS Isolate rotein 3 big frozen strawberries 1 teaspoon pure cocoa powder 1 teaspoon flaxseed meal inch of stevia - er Serving - ALORIES: 235 ROTEIN : 43g ARBS : 9g FAT : 3g Metabolic ooking 2011 Dave Ruel age 6
7 THE NAOLITAN SMOOTHIE age 6 BLUE BOMBER SMOOTHIE age 11 Metabolic ooking 2011 Dave Ruel age 7
8 THE THERMOINO REIE MAKES 1 SERVING DIRETIONS Isolate rotein 1 shot of espresso ¼ cup of greek yogurt inch of stevia inch of cinnamon - er Serving - ALORIES: 169 ROTEIN : 35g ARBS : 3g FAT : 1g Metabolic ooking 2011 Dave Ruel age 8
9 ATOMI SMOOTHIE REIE MAKES 1 SERVING DIRETIONS ½ scoop Vanilla Iso-Smooth Isolate rotein ½ cup greek yogurt ½ cup water 1 banana 1 kiwi - er Serving - ALORIES: 309 ROTEIN : 28g ARBS : 47g FAT : 1g Metabolic ooking 2011 Dave Ruel age 9
10 BANANA SLIT SMOOTHIE REIE MAKES 1 SERVING DIRETIONS Isolate rotein 1.5 cup water 1 frozen banana ½ cup frozen pineapple chunks 5 frozen strawberries 1 teaspoon pure cocoa powder - er Serving - ALORIES: 358 ROTEIN : 31g ARBS : 54g FAT : 2g Metabolic ooking 2011 Dave Ruel age 10
11 BLUE BOMBER SMOOTHIE REIE MAKES 1 SERVING DIRETIONS Isolate rotein ½ cup greek yogurt 1 cup frozen blueberries inch of stevia 1 cup water - er Serving - ALORIES: 281 ROTEIN : 42g ARBS : 26g FAT : 1g Metabolic ooking 2011 Dave Ruel age 11
12 BLUE VELVET SMOOTHIE REIE MAKES 1 SERVING DIRETIONS 1 scoop hocolate Iso-Smooth Isolate rotein ½ cup greek yogurt ½ cup blueberries 1 teaspoon pure cocoa powder 1 tablespoon flaxseed meal - er Serving - ALORIES: 291 ROTEIN : 44g ARBS : 22g FAT : 3g Metabolic ooking 2011 Dave Ruel age 12
13 HOO-MINT SMOOTHIE REIE MAKES 1 SERVING DIRETIONS 1 scoop hocolate Iso-Smooth Isolate rotein 1 teaspoon pure cocoa powder 1 teaspoon mint extracts inch of stevia ½ cup skim milk 1 cup water - er Serving - ALORIES: 202 ROTEIN : 35g ARBS : 11g FAT : 2g Metabolic ooking 2011 Dave Ruel age 13
14 KEY LIME SMOOTHIE REIE MAKES 1 SERVING DIRETIONS Isolate rotein ½ cup lime juice ½ cup low fat cottage cheese 1 banana - er Serving - ALORIES: 302 ROTEIN : 44g ARBS : 27g FAT : 2g Metabolic ooking 2011 Dave Ruel age 14
15 KRAZY KIWI SMOOTHIE REIE MAKES 1 SERVING DIRETIONS Isolate rotein ½ cup low fat cottage cheese 1 medium peeled kiwi fruit 1 cup water - er Serving - ALORIES: 262 ROTEIN : 46g ARBS : 15g FAT : 2g Metabolic ooking 2011 Dave Ruel age 15
16 KRAZY KIWI SMOOTHIE age 15 TROIAL SMOOTHIE age 23 Metabolic ooking 2011 Dave Ruel age 16
17 MOHAINO SMOOTHIE REIE MAKES 1 SERVING DIRETIONS 1 scoop hocolate Iso-Smooth Isolate rotein 1 teaspoon pure cocoa powder inch of stevia ½ cup brewed coffee ½ cup skim milk Ice cubes - er Serving - ALORIES: 206 ROTEIN : 36g ARBS : 11g FAT : 2g Metabolic ooking 2011 Dave Ruel age 17
18 ORANGE REAMSILE SMOOTHIE REIE MAKES 1 SERVING DIRETIONS Isolate rotein ½ cup Greek yogurt 1 frozen orange 1 cup water - er Serving - ALORIES: 233 ROTEIN : 41g ARBS : 15g FAT : 1g Metabolic ooking 2011 Dave Ruel age 18
19 ORANGE REAMSILE SMOOTHIE age 19 EAH REAM SMOOTHIE age 20 Metabolic ooking 2011 Dave Ruel age 19
20 EAH REAM SMOOTHIE REIE MAKES 1 SERVING DIRETIONS Isolate rotein ½ cup greek yogurt 1 cup water 1 cup frozen peach chunks - er Serving - ALORIES: 221 ROTEIN : 42g ARBS : 21g FAT : 1g Metabolic ooking 2011 Dave Ruel age 20
21 INA OLADA SMOOTHIE REIE MAKES 1 SERVING DIRETIONS Isolate rotein ½ cup frozen pineapple chunks 1 teaspoon coconut extract ½ cup skim milk ½ cup water - er Serving - ALORIES: 209 ROTEIN : 35g ARBS : 15g FAT : 1g Metabolic ooking 2011 Dave Ruel age 21
22 STRAWBERRY VANILLA SMOOTHIE REIE MAKES 1 SERVING DIRETIONS Isolate rotein 10 big frozen strawberries 1 cup skim milk 1 cup water - er Serving - ALORIES: 261 ROTEIN : 38g ARBS : 25g FAT : 1g Metabolic ooking 2011 Dave Ruel age 22
23 TROIAL SMOOTHIE REIE MAKES 1 SERVING DIRETIONS Isolate rotein ½ cup frozen pineapple chunks 1 frozen banana ½ cup frozen mango 1 teaspoon coconut extract 1 cup water - er Serving - ALORIES: 325 ROTEIN : 31g ARBS : 48g FAT : 1g Metabolic ooking 2011 Dave Ruel age 23
24 ALMOND JOY SMOOTHIE F REIE MAKES 1 SERVING DIRETIONS Isolate rotein 1 teaspoon almond butter ½ cup almond milk Dash of cinnamon 1 cup water - er Serving - ALORIES: 223 ROTEIN : 33g ARBS : 7g FAT : 7g Metabolic ooking 2011 Dave Ruel age 24
25 HOO-NUTTY SMOOTHIE F REIE MAKES 1 SERVING DIRETIONS 1 scoop hocolate Iso-Smooth Isolate rotein 1 cup water 1 teaspoon of natural peanut butter 1 tablespoon slivered almonds 1 tablespoon hazelnut meal 1 tablespoon of your favourite flavour of instant coffee granules - er Serving - ALORIES: 300 ROTEIN : 34g ARBS : 5g FAT : 16g Metabolic ooking 2011 Dave Ruel age 25
26 B & J SMOOTHIE F REIE MAKES 1 SERVING DIRETIONS Isolate rotein 1 /3 cup Greek yogurt ½ cup water 1 teaspoon natural peanut butter 5 frozen strawberries - er Serving - ALORIES: 237 ROTEIN : 39g ARBS : 9g FAT : 5g Metabolic ooking 2011 Dave Ruel age 26
27 TIRAMI-SMOOTH F REIE MAKES 1 SERVING 1 SERVING DIRETIONS 1 scoop hocolate Iso-Smooth Isolate rotein ½ cup low fat cottage cheese 1.5 tablespoons slivered almonds ½ teaspoon finely ground coffee inch of stevia 1 cup water - er Serving - ALORIES: 267 ROTEIN : 46g ARBS : 5g FAT : 7g Metabolic ooking 2011 Dave Ruel age 27
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