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Protein Recipes
Smoothies, shakes and more

Send us your favorite supplement recipe to info@delfsfitness.com

Snacks
Protein Pudding 1 package Jell-O fat-free, sugar free instant pudding 2 scoops protein 2 cups no-fat milk Mix dry ingredients well first then mix in milk until any lumps are gone set in fridge for 15 min. Makes 2 Servings	Protein Yogurt 1 small container fat free - sugar free- yogurt of favourite flavour 1 scoop protein Mix until any lumps are gone Note: make sure yogurt is sugar free not just fat free.
Whey Protein Waffles / Pancakes (4 scoops) VANILLA PROTEIN 1 egg 1/2 c water 1/4 tsp baking soda 1/4 tsp salt 1/4 tsp vanilla Mix thoroughly and makes 6-8 pancakes or 2 waffles. OVER 60 g OF PROTEIN PER WAFFLE - LESS THAN 6 CARBS and 18-24 g PROTEIN PER PANCAKE - LESS THAN 2 CARBS !!! VARIATIONS: 1/2 tsp cinammon 2 tsps pecans, macadamia nuts 1/4 c sliced apples or mashed bananas (or one scoop of banana whey with 3 scoops of vanilla whey) While hot, use melted butter and warmed Dr. Atkins syrup - maple is the favorite !
Chocolate Cookies 6 scoops CHOCOLATE WHEY 6 packets Splenda (sweetener) 2 tsp baking powder 1/4 tsp salt Mix separately: 2 eggs 1/4 c whipping cream 1 tsp vanilla Add to dry mixture and mix thoroughly. Drop by tsp on greased cookie sheet. Bake at 350 for 6-8 minutes.

Smoothies, Shakes and Drinks

Shake tips:

	Use ice when ever possible, The taste will be much improved and shake will foam less
	Put wet ingredients in blender first to reduce the chance of clogging up
	Use vanilla or banana protein if flavour not specified

Fruit Cooler
1 scoop Protein Power
6oz unsweetened fruit juice such as orange, cranberry or pineapple
4-6 ice cubes
Blend until smooth

Orange Blossom Special
1 scoop Protein Powder
1/2 tsp orange extract
1/2 tsp vanilla extract
8oz. non-fat milk
4-6 ice cubes
Blend until smooth

Coffee Cooler
1 scoop Protein Powder
1 tsp decaffeinated coffee
8oz non-fat milk
4-6 ice cubes
Blend until smooth

Chocolate Monkey
1 scoop Protein Powder
1/2 tsp chocolate extract or sugar free Chocolate Sauce
1/2 peeled banana
8oz non-fat milk
4-6 ice cubes
Blend until smooth

Peach Melba Smoothie
1 scoop Protein Powder
1/2 fresh peach
1/2 tsp vanilla extract
1/2 tsp raspberry extract
8oz non-fat milk
4-6 ice cubes
Blend until smooth

Mocha Supreme
1 scoop Protein Power
1/2 tsp decaffeinated coffee
1/2 tsp chocolate extract or sugar free Chocolate
8oz non-fat milk
4-6 ice cubes
Blend until smooth

Pina Colada Cooler
Recipe Instructions:
1 scoop Protein Powder
3 pineapple slices (non-sweetened)
1/2 tsp rum extract (optional)
1-2 tblsp unsweetened shredded coconut
8oz non-fat milk
4-6 ices cubes
Blend until smooth

Super Chocolate-Walnut Cooler
Recipe Instructions:
1 scoop Protein Powder
1/2 tsp chocolate extract
1/2 tsp walnut extract ( for crunchy use real walnuts)
8oz non-fat milk
4-6 ices cubes
Blend until smooth

Strawberry Supreme
Recipe Instructions:
1 scoop Protein Powder
6oz orange juice
1 pineapple slice (non-sweetened)
6 fresh or frozen strawberry
4-6 ice cubes
Blend until smooth

Orange-banana-strawberry
Recipe Instructions:
Ingredients:
1 banana
1 cup orange juice
3 strawberries
4 ice cubes
blend until smooth

Strawberry Breeze
Recipe Instructions:
1 Cup frozen strawberries
1 scoop Protein Powder
1 can diet creme soda ( or regular)
Blend together until smooth

Hot Mint Chocolate
1 Serving of Chocolate Protein Powder
5 Ounces Hot Water (Not Boiling)
2-3 drops of mint extract
1 tsp of instant decaf coffee or coffee substitute
Blend until smooth and serve

Recipe Name: Pineapple Smoothie
Recipe Instructions:
1 banana
1/4 c. yogurt
1/2 c. milk, 1 scoop (protein powder)
1 - 5oz. can Pineapple chunk & juice
(These are found in packets of 4 cans by
DelMonte) or buy big 4 litre container
1/2-3/4 cup ice cubes
1 scoop protein powder.

CreamSicle
1 Serving Vanilla Protein Powder
3 oz cold water
7 medium sized ice cubes
2 oz orange juice
Blend until smooth and serve

NOTE:
If ice cubes are not used, place blended ingredients in freezer and chill for about 25 minutes

Addition Information

JohnBernardi.com Additional recipes and nutritional information

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