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Miracles Fitness E-Newsletter April 6, 2017

31 Flavors of Protein Shakes

Protein is an essential macronutrient for building lean muscle mass and so there’s no disputing the fact that protein shakes are an important tool for fitness gains and fat loss.

Not only does a protein shake meal replacement take only a few minutes to prepare, it keeps you on point with your nutrition while making it easy to avoid unhealthy fast food alternatives for a quick meal. However, blending up the same combination of protein powder, ice and water sure does get boring.

The following 31 Flavors of Protein Shakes will destroy your protein shake boredom once and for all! For each of the recipes below simply combine the ingredients in a blender and blend until smooth. Add extra water, milk or ice as needed to create your desired consistency. Serve immediately and enjoy!

Oatmeal Shake
¼ cup dry oats
2 scoops vanilla protein powder
½ teaspoon ground cinnamon
1 teaspoon pure maple syrup
1 ½ cups water or milk
handful of ice cubes

Banana Nut Shake
½ banana
1 cup milk or water
10 almonds
1 scoop vanilla protein powder
handful of ice cubes

Vanilla Coffee Shake
½ cup vanilla almond milk
½ cup cold brewed black coffee
2 scoops vanilla protein powder
liquid stevia to taste
handful of ice cubes

Café Mocha Shake
½ cup milk
½ cup cold brew black coffee
2 scoops chocolate protein powder
1 teaspoon unsweetened cocoa powder
liquid stevia to taste
handful of ice cubes

Sunny Morning Shake
1 seedless, peeled orange
1 cup milk
2 scoops unflavored protein powder
handful of ice cubes

Orange Creamsicle Shake
½ frozen banana
½ cup vanilla Greek yogurt
1 cup fresh squeezed orange juice
2 scoops vanilla protein powder
handful of ice cubes

Thin Mint Shake
½ frozen banana
1 cup milk or water
2 scoops chocolate protein powder
1 teaspoon unsweetened cocoa powder
¼ teaspoon peppermint extract
4 fresh mint leaves (optional)

Bright Berry Shake
1 ½ cups water or milk
2 scoops vanilla protein powder
8 raspberries
4 strawberries
12 blueberries
handful of ice cubes

Strawberry Vanilla Shake
1 ½ cups water or milk
2 scoops vanilla protein powder
1 handful of ice cubes
1 teaspoon vanilla extract
½ frozen banana
3 frozen strawberries

Raspberry Cheesecake Shake
1 ½ cups water or milk
2 scoops vanilla protein powder
15 frozen raspberries
2 Tablespoons low-fat sour cream
liquid stevia to taste

Peanut Butter and Jelly Shake
½ frozen banana
1 cup milk or water
2 Tablespoons creamy peanut butter
½ cup frozen strawberries
2 scoops vanilla protein powder
handful of ice cubes

Creamy Chocolate Shake

1 cup water or milk
2 scoops chocolate protein powder
1 teaspoon unsweetened cocoa powder
2 Tablespoons low-fat sour cream
liquid stevia to taste

Papaya Ginger Mint Shake
½ cup fresh chopped papaya
½ teaspoon fresh minced ginger
4 fresh mint leaves
1 cup water or milk
2 scoops vanilla protein powder
handful of ice cubes
drizzle of honey to taste

Blueberry Mango Shake
½ cup fresh or frozen chopped mango
¼ cup fresh or frozen blueberries
¼ cup plain Greek yogurt
1 cup water or milk
2 scoops vanilla protein powder

Spinach, Kiwi and Chia Seed Shake
1 ½ cups water or milk
1 cup packed spinach
1 ripe kiwi, peeled and cut into chunks
2 scoops vanilla protein powder
1 Tablespoon chia seeds
handful of ice cubes

Oatmeal Cookie Shake
¼ cup dry oats
1 ½ cups water or milk
2 scoops vanilla protein powder
½ frozen banana, peeled and chopped
1 teaspoon honey
½ teaspoon ground cinnamon
½ teaspoon vanilla extract
pinch of ground ginger, nutmeg and salt

Peanut Butter and Jelly Shake
½ frozen banana
1 cup milk or water
2 Tablespoons creamy peanut butter
½ cup frozen strawberries
2 scoops vanilla protein powder
handful of ice cubes

Vanilla Matcha Avocado Shake
1 ½ cups milk or water
2 scoops vanilla protein powder
¼ teaspoon vanilla extract
½ an avocado, pitted and peeled
2 teaspoons matcha powder
1 handful of spinach

Cherry Almond Shake
1 cup water or milk
2 scoops vanilla protein powder
½ cup frozen, pitted cherries
2 Tablespoons almond butter
handful of ice cubes

Honey Banana Shake
1 ½ cups of water or milk
1 frozen banana
¼ cup plain Greek yogurt
2 scoops vanilla protein powder
1 teaspoon honey
sprinkle of ground nutmeg

Carrot Cake Shake
1 ½ cups water or milk
2 scoops vanilla protein powder
¼ cup shredded carrots
¼ cup chopped walnuts
¼ cup plain Greek yogurt
¼ teaspoon ground cinnamon
pinch of ground nutmeg and ground ginger

Key Lim Pie Shake
½ cup vanilla Greek yogurt
1 cup milk or water
2 scoops vanilla protein powder
1 Tablespoon lime juice
stevia to taste
handful of ice cubes

Peach Oatmeal Shake
1 ½ cups water or milk
2 scoops vanilla protein powder
¼ cup dry oats
1 peach, pitted, peeled and chopped
handful of ice cubes
½ frozen banana, peeled and chopped
stevia to taste

Vanilla Chai Shake
1 cup milk or water
2 scoops vanilla protein powder
¼ cup strong brewed, chilled tea
¼ teaspoon vanilla extract
pinch of ground cinnamon, cloves and cardamom
handful of ice cubes
sprinkle of chia seeds

Apple Pie a la Mode Shake
1 cup water or milk
1 apple, peeled, cored, and finely chopped
¼ cup vanilla Greek yogurt
1 Tablespoon apple butter
½ teaspoon ground apple pie spice
2 scoops vanilla protein powder
stevia to taste

Cinnamon Roll Shake
1 ½ cups water or milk
2 scoops vanilla protein powder
¼ teaspoon ground cinnamon
½ cup vanilla Greek yogurt
¼ cup dry oats
½ banana, peeled

Hawaiian Sunrise Shake
1 cup milk or water
2 scoops vanilla protein powder
½ banana
½ cup pineapple
½ cup plain Greek yogurt
stevia to taste
handful of ice cubes

Snickerdoodle Shake
1 cup water or milk
2 scoops vanilla protein powder
½ banana
1 Tablespoon creamy almond butter
¼ teaspoon ground cinnamon
¼ teaspoon vanilla extract

Chocolate Chip Cookie Shake
1 ½ cups milk or water
2 scoops vanilla protein powder
¼ cup dry oats
¼ teaspoon imitation butter flavor
¼ teaspoon vanilla extract
pinch of salt
handful of ice cubes
1 Tablespoon mini chocolate chips
stevia to taste

Chocolate Brownie Shake
1 frozen banana, peeled and chopped
¼ cup brewed coffee, chilled
¾ cup milk
2 scoops chocolate protein powder
2 Tablespoons unsweetened cocoa powder
¼ teaspoon vanilla extract
pinch of salt
1 Tablespoon mini chocolate chips

Pina Colada Shake
1 frozen banana, peeled and chopped
½ cup fresh pineapple, chopped
1 cup coconut milk
2 scoops vanilla protein powder
1 Tablespoon shredded, unsweetened coconut

There you go! 31 Flavors of Protein Shakes to keep you happily sipping those fitness friendly macronutrients needed to achieve your big transformation goal. Now your only protein shake dilemma is deciding which of these amazing shakes to try first!

Remember that exercise is an essential component to achieving any fitness goal, so supplement your protein shake regimen with high intensity bouts of exercise. If you’re not yet one of my clients then let’s make today the special day. 

Egg White Muffins with Kabocha and Brussels Sprouts

Had enough protein shakes for one day? How about filling up on these delicious Egg White Muffins? The inspiration for these muffins came from a fancy egg white frittata enjoyed at a swanky restaurant. This recipe gives you all the same gourmet flavor with the convenience of a handheld muffin. Enjoy for breakfast, lunch or snack time!

What makes these muffins so fancy? It has Kabocha squash and Brussels Sprouts giving stand-out flavor and texture to the egg whites. Be sure to dice your Kabocha very tiny and to shred the Brussels Sprouts quite thin. Also if you can’t find Kabocha squash then Butternut Squash works too.

Servings: 12

Courtesy of RealHealthyRecipes.com

Here’s what you need…
Non-stick, olive oil cooking spray
2 teaspoons olive oil
1 cup Kabocha squash, peeled, seeded and finely diced
1 cup Brussels Sprouts, finely shredded
dash of sea salt and black pepper
20 egg whites

Instructions:
Preheat the oven to 350 degree F. Lightly spray 12 muffins tins with non-stick olive oil spray.
In a skillet place the olive oil over medium high heat. Add the squash and Brussels Sprouts and sauté until tender, about 5 minutes. Season with salt and pepper. Remove from heat and cool.

In a large bowl whisk the egg whites with a sprinkle of salt and pepper. Stir in the tender veggies. Divide the egg mixture into the 12 prepared muffin tins.
Bake in the preheated oven for 18-20 minutes, until the eggs have set. Keep in an airtight container in the fridge for up to 5 days. Enjoy!
Nutritional Analysis: One serving equals: 49 calories, 1g fat, 2g carbohydrate, 88mg sodium, 1g sugar, 1g fiber, and 8g protein.

Quiz: Best Time To Drink Your Protein Shake?

Now that you have more protein shake recipes than you know what to do with, you need to know the best time to incorporate it into your day. Which do you think best describes when you should drink a protein shake?

a) You should drink a protein shake in the morning for breakfast.
b) You should drink a protein shake within 30 minutes after your workout.
c) You should drink a protein shake after dinner as a no-guilt dessert.

The truth is that all three of these statements work! A protein shake serves as a quick and easy replacement meal, so feel free to incorporate it into your day as needed.

Just be careful not to choose protein shakes over whole food too often – a good mixture of small meals containing lean proteins and non-starchy vegetables are also important in achieving your healthiest, leanest body. Bottoms up!

 

 

 

 

 

Miracles Fitness

257 Sagamore Parkway West,

West Lafayette, IN 47906

Phone. 765-463-3007

Email. miraclesfitness2012@gmail.com