I am not a protein shake person so I have been struggling a little with the shake days on the Xtreme Fat Loss Diet.

I do make a lot of smoothies for my kids so I just modified that recipe a little for a fruit smoothie, which is quite tasty.  I also supplement dinner and one snack with real food carefully calculated to ensure I am staying within my calories and ratios.

This morning I was feeling I might need to try something a little different.  When I started this I bought one vanilla and one chocolate protein powder.  My chocolate hasn’t been getting much use really as I couldn’t figure out what to put with it.  I am not a huge fan of chocolate peanut butter flavored things so the protein/fat smoothies are my big challenge and I also don’t really like chocolate and fruit together so you can see my dillema here.

Side Note: I use and recommend Jay Robb Whey Protein.  It tastes great and meets all the recommended quality and nutritional recommendations — high quality ingredients and sweetened with stevia.

I threw some things together this morning and it turned out pretty good, so I thought I would share my couple of shake recipes with you.

How Much of Each Ingredient?

Each one of us will have specific quantity requirements to meet our calories and macro-nutrient ratios.  For this reason I have left the amount off of anything that would add to the caloric total or affect the ratios.

There is a whole section of the diet manual dedicated to calculating your needs.  This is a very important part of the program so don’t skip over this part.

Morning Wake Up Call

Chocolate protein powder
Non-Fat Milk
1 t. instant coffee
1 t. unsweetened baking cocoa

Mix it all together in a blender. May need a little more time in the blender than other shakes to fully dissolve and incorporate the instant coffee granules.

Basic Fruit Smoothie

Vanilla protein powder
Orange Juice
Fresh or Frozen Berries (whatever you have works great – I love the frozen mixed berries)

Blend and enjoy!

Side Note: If you like your smoothies colder or thicker, add a couple of ice cubes after you have blended the ingredients together and then spin it again until all the ice is crushed up.

Bonus Tip: One thing I have noticed about protein powder is if you let it sit for a minute or so after blending but before you drink it, it tastes better and has a better consistency. This gives it time to fully dissolve. What I do is blend it up and then let it sit for a minute or two and then give it another little spin before I pour it into a glass. Way Better!

Learn More about the Xtreme Fat Loss Diet

3 Responses to Shake Day Recipes

  • commercial ice machine says:

    I wanted to thank you for this excellent go through!! I surely loved every little bit of it. I have you bookmarked your site to check out the new stuff you post.

  • So Winnegan says:

    Thanks for that. My son has a total aversion to eating fruit , so I make it into smoothies for him and then he can’t get enough of it! I also found some great smoothie recipes here and thought I’d share – lots of other great ideas there.

  • admin says:

    Hello, thank you so much for you comment and I will make sure to check out those smoothie recipes. My kids are crazy for them as well.

    I went and took a quick look at your blog and I hope you don’t mind, but I have a quote that I would like to share with my readers.

    Probably the most valuable lesson I’ve learned is that time is precious and unpredictable. If you are feeling something, you should let it be known. We always say “Life’s too short…” but how many of us actually stop and practice life (because let’s face it that’s all we’re doing, practicing…none of us have it down pat) with that philosophy? I’ve been hard at work, once I got moved and settled, to embrace that philosophy. To tell the people who mean something to me, that they do. To live, to laugh and to love, fully with wreckless abandon. My life is fuller now than before, because of it. There have been huge losses and prices to pay for that and I think about those all the time, but sometimes truly, things have to get far, far worse before they get better. And sometimes, the thing that’s best for you, seems like the worst thing ever. The things we’re most afraid of, we should face head on. Situations that aren’t healthy for us, we need to find the strength to let go of. People who we love, we need to express it to…and we should be thankful for that which we have, not remorseful of the things that we do not.

    My journey, although not filled with the magnitude of loss that yours is, has taught me many of the same lessons. You inspired me and in light of the lesson here, I felt I needed to say so.

    Here is another quote that I love, much in the same vein.

    …I’ve come to believe that there exists in the universe something I call “The Physics of The Quest” – a force of nature governed by laws as real as the laws gravity or momentum. And the rule of Quest Physics maybe goes like this: “If you are brave enough to leave behind everything familiar and comforting (which can be anything from your house to your bitter old resentments) and set out on a truth-seeking journey (either externally or internally), and if you are truly willing to regard everything that happens to you on that journey as a clue, and if you accept everyone you meet along the way as a teacher, and if you are prepared – most of all – to face (and forgive) some very difficult realities about yourself….then truth will not be withheld from you.” Or so I’ve come to believe. — Elizabeth Gilbert

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