SUPER SHAKES SNACK SIZED PROTEIN SHAKES

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2 DISCLAIMER: This publication and the information presented herein is provided for informational and educational purposes only and is not to be interpreted as an endorsement of a particular plan, product, or course of action. Girls Gone Strong is not a medical or healthcare provider, and the information presented in this publication is not intended as medical or professional advice, nor as a substitute for or alternative to medical treatment. You should consult with a qualified professional before beginning this or any other exercise or nutrition program. In addition, health and fitness information and research changes rapidly and varies from person to person, and some information presented herein may be out of date or may not apply to your specific circumstances. Use of this publication and the information presented herein prior to consulting a qualified professional is at your sole choice and risk. No part of this publication may be reproduced or distributed in any way, nor electronically stored, accessed or shared, without the prior written approval of the copyright holder, except as may otherwise be required by applicable law Girls Gone Strong All Rights Reserved. International Copyright

3 If you ve read The Modern Woman s Guide To Good Nutrition, you know that our recommended nutrition program is focuses mainly on whole, unprocessed foods. However, there are a few foods considered processed that are delicious, convenient, and quite nutritious, too! One of those is the protein shake. If you use a high-quality protein powder and combine it with other high-quality, whole food ingredients, you can turn a boring protein shake into tasty nutrient-dense snack or meal. Below you ll find some of our favorite recipes, divvied up into two categories: snack (250-ish calories) and meal replacement (450-ish calories). Keep in mind that all recipes are based on using a protein powder for which two scoops = 24 grams of protein. Make sure you carefully read the label on your preferred protein powder. Some brands deliver the same amount of protein in just one scoop, instead of two. SNACK SIZED PROTEIN SHAKES HIGH-PROTEIN CHEESECAKE SHAKE 1 Tbsp Sugar-Free Instant Jell-O Pudding mix, Cheesecake flavor 1/2 cup Organic Skim Milk, Unsweetened Vanilla Almond Milk or Water Combine all the ingredients in the blender and blend for about 1 minute until smooth. Add more ice cubes for a thicker or smoother shake. Top with sliced almonds, strawberries, or nothing at all. Calories 260 Protein 43 grams Carbs 12 grams Fat 5 grams GRASSHOPPER PROTEIN SHAKE 1/2 cup Unsweetened Vanilla Almond Milk 1 Tbsp Heavy Cream 1/2 cup Organic Spinach 5-6 drops Mint Extract (or ½ cup mint tea instead of water) 1/2 cup Water Add 1 Tbsp of water at a time to make it thinner and smoother. Calories 200 Protein 25 grams Carbs 4 grams

4 ALMOND COCONUT SHAKE 1 cup Unsweetened Vanilla Almond Milk or Original Almond Milk 6 whole Raw or Roasted Unsalted Almonds 1 Tbsp Grated Unsweetened Coconut 1/2 tsp Natural Almond Extract Combine all the ingredients except the almonds in the blender and process on medium high for about a minute, until the shake is smooth and creamy. Add the almonds and process on low, just until they are chopped but not entirely pulverized. Calories 250 Protein 30 grams Carbs 11 grams Fat 9 grams GINGERBREAD COOKIE SHAKE 1.5 scoops Vanilla Protein Powder 1 cup Unsweetened Vanilla Almond Milk 1/2 tsp Ginger 1 sprinkle Ground Cloves 5 ounces Organic Plain Nonfat Greek Yogurt Add more ice to make it thicker. Calories 280 Protein 42 grams Carbs 10 grams ICED RASPBERRY MOCHA 2.5 scoops Chocolate Protein Powder 1 cup of Brewed Coffee (regular or flavored is fine, as is decaf) Add 1/2 cup Organic Raspberries (frozen) 1 Tbsp heavy cream Add more ice to make it thicker and smoother. Calories 230 Protein 31 grams Carbs 8 grams COCONUT DELIGHT 1.5 scoops Vanilla Protein Powder ¼ cup Light Canned Coconut Milk 6 ounces Organic Vanilla Nonfat Greek Yogurt 3-5 drops Coconut Extract Blend, and top with shredded coconut flakes. Add water 1 Tbsp at a time depending on the thickness you prefer. Calories 256 Protein 34 grams Carbs 12 grams MIXED BERRY SHAKE 1 scoop Vanilla Protein Powder 1 cups Organic or Mixed Berries (Frozen) 6 ounces Organic Blueberry Nonfat Greek Yogurt 1/2 cup Water Combine all of the ingredients in the blender and blend on medium high until smooth and creamy. You may have to add water, but do so 1 Tbsp at a time, just until the shake blends smoothly. Calories 250 Protein 26 grams Carbs 31 grams Fat 2 grams APPLE CINNAMON SHAKE 1/2 cup Unsweetened Organic Applesauce 1 tsp Cinnamon 2 Tbsp Toasted Wheat Germ 1/4 cup Water high until smooth and creamy. Add water 1 Tbsp at a time if necessary. Calories 240 Protein 29 grams Carbs 20 grams Fat 5 grams

5 MEAL REPLACEMENT PROTEIN SHAKES CHOCOLATE PEANUT BUTTER SHAKE 1 cup Original Unsweetened Almond Milk (or Water) 2 Tbsp All-Natural Peanut Butter (no sugar added) high for 30 seconds, until smooth and creamy. Calories 455 Protein 40 grams Carbs 19 grams Fat 21 grams HOMEMADE APPLE PIE 1 small Apple (remove core and seeds) 1/4 cup Walnuts 1 cup Unsweetened Vanilla Almond Milk high until smooth and creamy. Add 1 Tbsp of water at a time if necessary. Calories 490 Protein 38 grams Carbs 24 grams Fat 27 grams THE VANILLA CINNAMON MOCHA ALMOND PROTEIN SHAKE 1 heaping tsp Instant Coffee 1 cup Unsweetened Vanilla Almond Milk 1/2 cup Crushed Ice 2 Tbsp Almond Butter Add more ice to make it thicker and smoother. Calories 435 Protein 38 grams Carbs 10 grams Fat 27 grams GO NUTS! SHAKE 2 Tbsp Ground Flax Seeds 1/2 ounce Raw or Roasted Unsalted Almonds 1/2 ounce Walnuts 1/4 cup Water Add the flax seeds, cottage cheese, protein powder, ice and water into the blender, in that order. Blend on medium high for about a minute, until smooth and creamy. Use as little water as possible for a thick shake or more for a thin shake. If your blender won t mix, add 1 Tbsp of water at a time until it begins to mix properly. Add the almonds and walnuts and blend for an additional 15 seconds, just until the nuts have been crushed and still provide a crunchy texture. Calories 455 Protein 44 grams Carbs 11 grams Fat 26 grams PEANUT BUTTERSCOTCH SHAKE 2 Tbsp All-Natural Peanut Butter 1 Tbsp Sugar-Free Instant Jell-O Pudding, Butterscotch flavor 1/4 cup Water Add the cottage cheese, peanut butter, protein powder, Jell-O, ice and water into the blender in that order. Blend on medium high for about a minute, or until the shake is smooth and creamy. Use as little water as possible for a thick shake or more for a thin shake. If your blender won t mix, then add 1 Tbsp of water at a time until it begins blending properly. Calories 445 Protein 46 grams Carbs 18 grams Fat 21 grams

6 PEANUT BUTTER BANANA SHAKE 1 Medium Ripe Banana (use a very ripe banana for the best banana flavor) 1.5 Tbsp All-Natural Peanut Butter 1/2 cup Organic Skim Milk ½ cup water 5 ice cubes Combine all ingredients in the blender and blend on mediumhigh. Use less water for a thicker shake, and more water for a thinner shake. Calories 450 Protein 38 grams Carbs 38 grams Fat 16 grams BANANA NUT BREAD SHAKE 1/4 tsp Almond Extract 2 drops Butter Extract (optional) 1 Medium Ripe Banana (use a very ripe banana for the best banana flavor) 1 cup Unsweetened Vanilla Almond Milk (or Water) 1 Tbsp Almond Butter Add ice for more thickness and to chill the shake. Calories 435 Protein 36 grams Carbs 32 grams Fat 18 grams STRAWBERRY BANANA SHAKE 3 scoops Vanilla Protein Powder 1 Medium Ripe Banana 1 cup Organic Strawberries 1 cup Organic Skim Milk or Original Almond Milk high until smooth and creamy. More ice may be added for a thicker texture. Calories 445 Protein 46 grams Carbs 52 grams Fat 6 grams PROTEIN PUMPKIN PIE SHAKE ¾ cup Canned Unsweetened Pumpkin 1 tsp Cinnamon ¼ cup Pecans or Walnuts 3/4 cup COLD Water (again, a little more or less, depending on the thickness you prefer but regardless of thickness preference, MAKE SURE THE WATER IS COLD!). Add cottage cheese, pumpkin, nuts, protein powder, cinnamon, and water into the blender in that order. Blend on medium high for about a minute, or until the shake is smooth and creamy. Use as little water as possible for a thick shake or more for a thin shake. If your blender won t mix, add 1 Tbsp of water at a time until it begins blending properly. Calories 460 Protein 44 grams Carbs 14 grams Fat 26 grams

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