After Weight Loss Surgery a high-protein eating plan is imperative. Because we have such limited space for food – and getting in enough protein is hard with food alone – we rely heavily on supplements.
Many protein powders leave a lot to be desired – there are some that are delicious out there, so keep looking! But even those can use help for variety’s sake. I’ve got you covered!!
(For flavorings I use the DaVinci or Torani sugar free syrups, and the Gosh That’s Good White Velvet and Rich Classic white and dark chocolate powders.)
****(If you want them hot, you can use water or coffee that is fresh-coffee-pot-hot, but it’s best to use a hand-held blender wand or else it’s hard to get the lumps out.)
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ALMOND BANANA
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3/4 cup plain almond milk (Almond Breeze, Blue Diamond)
1 tablespoon almond butter
1 scoop vanilla protein powder
1/2 of a frozen banana
Splenda or sugar free syrup to taste
Whiz all in a blender until smooth. (This has enough calories for a MEAL…so plan accordingly!)
TROPICAL DREAMIN’
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1 1/2 scoops vanilla pro powder
1 1/4 cups water
3 tablespoons sugar free Vanilla syrup – to taste
2 tablespoons half & half
1 sleeve Crystal Light Sunrise ORANGE (I use TWO sleeves…just cause)
6-8 chunks of frozen tropical fruit mix (Dole has one – so good!)
Blend or process until smooth.
RASPBERRY MOCHA
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1 cup chocolate pro shake made with water (1 scoop powder)
2 teaspoons chocolate sugar free instant pudding powder
2 tablespoons sugar free raspberry syrup - or to taste
1 teaspoon instant coffee crystals
3-4 ice cubes
Pulse in a blender or food processor until smooth. See note above if you want it hot.
NUTTY IRISHMAN
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1 cup of vanilla protein shake made with water (1 scoop powder)
1 1/2 tablespoons sugar free Irish Creme syrup
1/2 tablespoon sugar free Hazelnut syrup
1-2 (2-3 ounces) shots of espresso or very strong coffee – optional
Whipped cream
To pro shake, stir in syrups and coffee, if using. Top with a squirt of Redi-Whip or Splenda-sweetened real whipped cream. If you want it hot, see note, above.
GRASSHOPPER
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1 1/4 cups chocolate protein shake (1 1/4 cups water, 1 scoop choc pro powder)
1 tablespoon unsweetened cocoa powder
1 tablespoon sugar free Vanilla syrup
2 tablespoons sugar free Creme de Menthe syrup
2 ounces espresso or very strong coffee
2 tablespoons sweetened whipped cream OR Cool Whip
2 teaspoons finely ground Oreo cookie crumbs
Whiz in a blender. Serve hot or cold.
GOLD COAST AMARETTO
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1 1/2 cups chocolate pro shake made with water ( 1 scoop powder)
2 tablespoons sugar free Amaretto syrup - or to taste
2 teaspoons unsweetened cocoa powder
1 teaspoon instant coffee crystals, optional
Dash of cinnamon
Pulse in a blender or food processor until smooth. Garnish with a sprinkle of cinnamon. Wonderful hot!
STRAWBERRY PROTEIN SHAKE
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1 cup strawberry or vanilla pro shake made with water (1 scoop powder)
6 frozen or fresh strawberries
3/4 cup soy milk
1/4 cup water
4 tablespoons sugar free Strawberry syrup
1/4 cup sugar-free Cool Whip
4-5 ice cubes
Place all ingredients into blender container and process until smooth.
SOMOA
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1 cup vanilla pro shake made with water (1 scoop powder)
1 tablespoon Gosh that’s Good Rich Classic OR unsweetened cocoa powder plus additional sweetener
1 tablespoon sugar free caramel sauce
2 tablespoons sugar free coconut syrup
2-3 ounces very strong coffee, optional
Mix well. Can be made hot or cold.
RASPBERRY CREAM
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1-1 1/2 cups vanilla pro shake (made with 1 scoop powder and water)
4 tablespoons sugar free raspberry syrup - or to taste
3 tablespoons Cool Whip
1/4 cup fresh or frozen raspberries
6 ice cubes
Pulse in a blender or food processor until smooth and thick.
Garnish with fresh berries and mint. Gorgeous!
S’MORES
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1 cup vanilla pro shake made with water and 1 scoop powder
1 tablespoons unsweetened cocoa powder
1 tablespoon DaVinci sugar free Toasted Marshmallow syurp
1 tablespoon DaVinci sugar free Cookie Dough syrup
1/4 cup espresso or strong coffee, optional
Garnish: squirt of Redi-Whip, 1/8 teaspoon graham cracker crumbs
Mix well…can be served warm or cold.
CARAMOCHA
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1 cup cold coffee
1 scoop chocolate protein powder
1 teaspoon unsweetened cocoa powder
3 tablespoons sugar free Caramel syrup – or to taste
Drizzle of sugar free caramel sauce
5 ice cubes
Pinch cinnamon
Pulse in a blender or food processor until smooth. Also try it hot!
SNICKERDOODLE
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1 cup vanilla protein shake made from water and 1 scoop powder
2-3 tablespoon sugar free vanilla syrup
1 tablespoon sugar free cinnamon
2 ounces espresso or very strong coffee – optional
Cinnamon-Splenda
Mix well. Serve in a pretty glass with the Cinnamon-Splenda sprinked on top. Can be either hot or iced.
RUM RUNNER
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1 cup vanilla protein shake made with water (1 scoop powder)
1 1/2 teaspoons instant coffee crystals
1 tablespoon sugar free vanilla syrup
1 tablespoon sugar free Butter Rum syrup
1 tablespoon sugar free Praline syrup
Shake or blend until smooth. Adjust syrup amounts to your taste. This one is wonderful hot.
RASPBERRY LEMONADE
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1 1/2 scoops vanilla pro powder
1 1/4 cups water
3 tablespoons sugar free Vanilla syrup
1 tablespoon sugar free Vanilla creamer or half & half
2 sleeves Crystal Light Raspberry Lemonade mix
6 ice cubes
Blend or process until smooth.
BANANA CARAMEL
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1 cup water
1 rounded scoop Banana pro powder
2 teaspoons banana or vanilla sugar free instant pudding powder
1 tablespoon sugar free caramel syrup - or to taste
3-4 ice cubes
Garnish – Drizzle of sugar free caramel sauce
Pulse in a blender or food processor until smooth.
Garnish with a drizzle of caramel that will slowly sink to the bottom!
CHAI LATTE
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1 1/2 cups hot or cold coffee
1 scoop vanilla pro powder
1 tablespoon Big Train low carb or sugar free vanilla chai
2 tablespoons fat free half & half
Splenda or honey to taste
Whiz or shake all together.
BEAR CLAW
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1 cup water
1 1/2 scoops Lean Dessert Cinnamon Roll pro powder
1 tablespoon sugar free caramel sauce
2 tablespoons sugar free almond syrup
1 teaspoon sugar free lemon syrup OR drop of lemon extract OR 1/8 teaspoon lemon zest
6 ice cubes
Combine all ingredients in a blender and process.
