Protein Shake Vault

                          PROTEIN SHAKE BASE:

Start each shake with this base and blend in the extra ingredients to make the flavored shake of your choice!

1/2 Cup Cottage Cheese (or 1 Cup Reduced Fat Greek Yogurt) 

Cottage cheese may sound strange, but TRUST me… this is what makes the ‘MILKSHAKE’ consistency! Also, if you are sensitive to dairy, you can use tofu to get the same consistency!

1 Scoop Protein Powder (around 100 calories per scoop) 

5-10 Ice Cubes (Depending on how thick you like it, use less for a thinner consistency)

1/2 Cup-1 Cup Water (Alter this according to desired consistency)

* optional:

Sweetener of choice

1/2 tsp Xanthax Gum (usually in the gluten free section! Just a pinch makes your shake deliciously thick and creamy!)

                        CHOOSE ADD-INS TO MAKE THE FLAVOR YOU WOULD LIKE:

Peanut Butter Butterscotch Shake 
2 Tbs Sugar Free Butterscotch Pudding Mix
2 Tbs Peanut Flour   -or-     1 Tbs Regular Peanut Butter
Optional: A few drops Maple Extract
Calories: 310 (add 40 if using regular peanut butter)
-
Thin Mint Shake 
2 Tbs Cocoa Powder
2-3 Drops of Mint Extract (Be Careful to Only Add A Few Drops… This Stuff Is Strong!) 

Calories: 250
-
Strawberry Banana Shake 
1/2 Cup Frozen Strawberries
1/2 Banana
Calories: 280
-
Mocha Freeze Shake 
2 Tbs Cocoa Powder
1 Tsp Instant Coffee Powder (or to taste)
1 Tbs Coffee Creamer of Choice
(You may also need additional Stevia packets in this shake to balance out the bitterness of the coffee)
Calories: 200
-
Lemon Cream Pie 
2-3 Tbs Sugar Free Lemon Pudding Mix
Optional: 1 Graham Cracker (or Honey Teddy Grahams)  for the top of shake / mixed in

               (You could add this straight to the blender~ it blends up tasting like a ‘pie crust!’) 

Calories: 290
-
Strawberry Shake 
1/2 Cup Strawberries (Fresh or Frozen~ If you are using frozen use less ice!) 

Calories: 220
-
Banana Cream Pie Shake 
1/2 Frozen Banana
2 Tbs Sugar Free Banana Pudding
Optional: 1 Graham Cracker (or Honey Teddy Grahams) for the top of shake / mixed in

Calories: 250
-
Oatmeal Cookie Shake
2 Tbs Oats
2 Tsp Chocolate Chips
Dash of Cinnamon 
Optional: 2 Tbs Vanilla or Chocolate Sugar Free Pudding Mix 

Calories: 250

-
Key Lime Pie Shake
1 Tbs Key Lime Juice (Or The Juice of Half a Lime)
2 Tbs Sugar Free Vanilla Pudding Mix
Optional: 1 Graham Cracker (or Honey Teddy Grahams) for the top of shake / mixed in

Calories: 230

-

Pina Colada Shake 
1 Tbs Coconut Extract (Found In The Baking Isle by the Spices)
1/2 Cup Pineapple (Fresh or Frozen)
Calories: 220

-
Lemon Raspberry Shake
1/3 Cup Raspberries (Fresh or Frozen)    -or-     2 Tbs Raspberry Fruit Spread
1 Tsp Lemon Juice    -or-    2 Tbs sugar-free Lemon Pudding Mix
Optional: 1 Tsp sugar-free Raspberry Jello Mix
Calories: 210