Pumpkin Cheesecake Shake

 

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All the things you love about pumpkin pie and cheesecake combined into a healthy, delicious & filling protein packed shake.

Serves 2 or 1 large serving

Ingredients:

-10 mini ice cubes (about 90-100g)

-113g frozen pumpkin (1/2 cup) (freeze in an ice cube tray and use as needed!)

-3/4 cup unsweetened vanilla almond milk

-1/2 cup(125g) 2% or fat-free cottage cheese

-3 tbsp 95% fat-free  cool whip (14g)

-1/2 tbsp light or fat-free cream cheese

-1/4 tsp vanilla extract

-3/4 scoop (26g) Cellucor COR-Fetti Cake Batter Whey (could sub vanilla but it won’t have quite the same flavour!)

-1 tbsp flax seed (10g) (optional–>included in nutrition info)

-1/8 tsp cinnamon or more to taste

-1/4 tsp sweetener or more to taste (I used truvia)

-1/4 tsp xanthan gum (or more to desired texture, optional but recommended to help smooth and thicken your shake!)

Directions: Place all ingredients in a high powered blender, blend until smooth and creamy.

Nutrition Facts Per Serving (1/2 the recipe or 1 glass): 3.7g fat(2g fat if using fat-free dairy)/13g carbs/18g protein

Micronutrients & Fibre(1/2 the recipe or 1 glass): 2g fibre & 50% Vitamin A 

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Strawberry Shortcake Milkshake

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photo 2-7GOOOOOOD MORNING!! Are you a volume eater?  Do you like strawberries? Do you like cake? Well then, your in the right place. If not then..well, goodbye. Haha, no but really you should all try this shake especially if you are low on calories and in need of something to really fill you up while meeting your protein needs for the day minus a ton of fat. This shake turned out hugeeeee! It filled 2 of my huge tall glasses, I literally am so full as I write this.

But not only that, this shake tastes AMAZING. Just like shortcake in a cup. It’s very light and fluffy but not watered down or too thin (I hate shakes that have no flavour!). It’s just the perfect amount of sweetness without being overly sweet and all you want to do is keep eating more of it…which isn’t a problem since there is SO MUCH. You can drink it through thick straw or use a spoon, your choice!

Serves 1-2

Ingredients:

-10 mini ice cubes (or 92g)

-3/4 scoop(26g) cellucor Cor-fetti Cake Batter Whey(Could replace vanilla but this flavour is best!, this is what gives it part of the creamy cake-like taste!)

-112g frozen strawberries(around 3/4 cup)

-1 cup(240g) unsweetened vanilla almond milk

-1/2 cup 2% cottage cheese(TRUST ME, even if you hate it, you won’t even know it’s there and it’s part of the secret behind the creaminess of the shake)

-3 tbsp fat-free cool whip(14g)

-1/8 tsp vanilla extract

-1 tsp sweetener of choice (I used truvia, closest thing to sugar in my opinion!)

-1/2 tsp xanthan gum (maybe just under, I usually just measure with my hand and go by the texture but this is what creates volume and makes the shake smooth rather than icey!)

Directions: Combine all ingredients using a good blender and serve! This could easily make 2 servings.

Nutrition for entire recipe: 25g carbs/35g protein/6g fat & 4g fibre

 

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Raspberry Red Velvet Protein Shake

Raspberry Red Velvet Protein Shake

Goodmorning everyone! Here is another delicious recipe to add to your breakfast rotation. It’s extremely simple and perfect for those mornings when you are in a rush! It makes such a large shake, I didn’t even know what to do with it all. just look at it overflowing out of the glass..I had more still sitting in the blender! Definitely filling with 10g of fibre & the raspberries and red velvet flavour combination is amazing.

Serves 1

  • 8-12 small ice cubes (more or less depending on how thick you like your shake!)
  • 1/2 cup frozen raspberries (66g)
  • 1 cup unsweetened vanilla almond milk
  • 1 scoop Cellucor Red Velvet Whey Protein (http://www.bodybuilding.com/store/cellucor/cor-performance-whey.html)
  • 1 tbsp cocoa powder
  • 1 tbsp 0% plain greek yogurt
  • 1/16-1/8 tsp xanthan gum (again depending on the texture you like but this helps smooth out the shake and make it more fluffy!)
  • 1/4 tsp vanilla extract
  • Optional: sweetener to taste (I didn’t add any but if you like your shakes sweeter then go ahead!)

Directions: Place all ingredients in a blender and blend until smooth and frothy! Enjoy!

Nutrition Facts: 254 calories, 5g fat, 14g carbs, 30g protein, 10g fibre

Strawberry Mango LEO Smoothie!

 

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Goodmorning! Ready for a delish natural vitamin/fibre/protein packed smoothie to start your day?? I totally made up the name for this by using LEO as a cute short form. The actual full name would have been Stawberry Mango Lettuce, Egg white & Oatmeal smoothie so I thought I’d make it easier on you all and shorten it like we do with BLT. haha. 🙂 So I know to some this combination of flavours sounds weird and not to appealing but if you’ve never tried a smoothie with these ingredients before, then your in for a surprise! The oat flavour pairs really well with the fruit and the romaine blends so you hardly know it’s there, covered by the sweet taste of strawberry and mango. Plus egg whites are a great source of protein without adding any flavour. Overall I loved the tangy/sweet taste of this shake! I will be making it again! Let me know if you try it :).

 

Serves 1-2 (This makes a lot! so you could probably turn it into 2 servings if you’d like!)

Ingredients:fr_2444_size880

-1/2 cup liquid egg whites

-1 cup frozen strawberries(140g)

-3/4 cup frozen mango(140g)

-7-8 leaves of romaine lettuce(100g)

-2 tbsp large flake or rolled oats

-1 tbsp flax seed

-1/4 tsp vanilla extract

-1/2 cup water (more or less depending on how thick you like your smoothie)

-1/8 tsp xanthan gum (optional but recommended for a thicker smoothie!)

-Optional: pinch of sweetener of choice(I didn’t add any but you can if you like your smoothies sweeter!)

Directions: Combine all ingredients in a blender until very smooth! Serve in a bowl and eat with a spoon or a cup with a straw, whichever way it will be delicious! Enjoy!

Nutrition Facts for entire recipe: 319 calories, 46g carbs, 6g fat, 19g protein, 9g fibre

 

Tropical Pre-Workout Green Smoothie!

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Hey guys, if you are feeling tired and run down before your workouts, don’t turn straight to artificial supplements and pre-workouts! First try this delicious smoothie. It gives a great energy boost naturally and lots of important vitamins and minerals all packed into a delicious sweet treat! It’s great right before a workout or as a filling breakfast to start your day! Let me know what you think :).

Serves 1

Recipe:

-1/2 cup raw liquid egg whites (pasteurized)fr_2202_size880

-1 ripe frozen banana(120g)

-1/2 cup frozen mango(70g)

-1/2 cup frozen peaches(70g)

-6 large leaves of romaine lettuce chopped(90g)

-1/2 cup-2/3 cup water(depending on how much you need to blend, mine worked with a little over 1/2 cup)

-1 tsp flax seed

-Optional: few drops of vanilla extract, few drops of coconut extract, stevia/truvia or another sweetener such as honey to taste.)

 

Directions: Place all ingredients in your blender and blend on high until smooth and creamy! *Note* blend a little longer than usual so the romaine gets completely blended with no little pieces.

Nutrition Facts: 286 calories, 2g fat, 7g fibre, 17g protein

Strawberry-Banana High Protein Ice Cream

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So here is another recipe to cool you down on those warm spring days we are having this year! It’s beautiful to look at and tastes great too! Best part is..you can eat the whole bowl without an ounce of guilt. Why? Well..because it contains: 255 calories, 3g fat(0g without topping), 21g protein & 5g fibre. This creamy delicious strawberry-banana ice cream is a play off of my original Coconut-Banana-Mango Ice Cream recipe. I decided to substitute strawberry for mango after my mom came home with probably the largest bag of frozen strawberries I have seen in my life(from costco of course). & I have to say, I can’t decide which kind I prefer! They are both completely delicious! Also if you didn’t hear..each bowl of ice cream contains a secret ingredient to increase the protein without changing the taste or texture(no protein powder!) read on to find out more… Take me to the recipe!

Coconut-Banana-Mango Ice cream! (TOP PICK)

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Hey all! I thought it was about time I posted a new recipe! I can’t even remember the last time I shared one with you guys! But this recipe was worth the wait..This easily just became my new favourite go-to snack. This is absolutely delicious and is wayyy better for you then any regular ice cream! It can actually be eaten as a meal replacement (highly recommend it for breakfast!). It’s perfect for the warm weather coming up. It even looks like spring haha :). So now to the details I know you all want to know.. This little treat packs a good 284 calories, 5g fibre, only 3g fat, 21g yes 21g protein!(no protein powder!), & 41g carbs. You are also getting lots of healthy vitamins & nutrients from the fruit! So now how does that crazy high protein number come in when there is no protein powder you may ask? WELL, I guess you will just have to read more to find out….. Take me to the recipe!

My Eats Yesterday…

Hey everyone, so as requested here are my eats for yesterday..I am not very exciting during the week so many of my meals are pretty repetitive. I wasn’t (and am not still) feeling very well towards the end of yesterday so my food choices are a little different then usual. I think I may post again to show you what I eat about 75% of the time(when I am not sick haha) if you would like..?(yes I am pretty boring actually..lol).  But because I took these semi-attractive photos to say the least I thought I might as well go ahead and share yesterdays eats with you. Maybe it will help to give you some alternate ideas to what you’d normally eat too…

Messy Counter..
My counter is never clean when I go to make a smoothie! haha. This one was peanut-butter banana since my freezer is overflowing with ripe frozen bananas. Not sure why I had the stevia out, this smoothie was plenty sweet enough on it’s own.
protein powder
Here’s the protein powder I use for smoothies, I took a picture as I scraped out my last scoop! Love this stuff! I highly recommend it.
banana peanut butter smoothie
And..the final product.
ssaladdd
For lunch I had one of my typical giant salads consisting of a ton of romaine lettuce, red pepper, green pepper, green/red onion, carrots, kidney beans, herbed goat cheese, black forest ham, 1 hard boiled egg, a little salt, pepper, basil & oregano topped with light italian dressing.

Snack Time Protein Bar!
For a snack this is also a bit different for me because I had a new protein bar I bought as a treat. I’d heard they were really good…
snack time protein bar close up
…and they are. Like eating an OH Henry bar! This one was Caramel Chocolate. I also had some usual carrots with 2 types of hummus(supremely spicy/roasted red pepper) and a cup of chia tea plus a cup of water!
Ribs
For dinner(note this is when I started to feel a little sick), I picked at 2 ribs my Mom made, they were good but sadly I could only eat a little.
sBeans I also had only about a spoonful of these amazing beans(again I wish I could have brought myself to eat more!).
smacaroni Lastly I also had a small bowl of my Mom’s delicious macaroni tuna salad.

greek yogurt bar
Later being a little hungry still due to my small dinner I stupidly had a strawberry healthy choice greek yogurt bar. It tasted great! But my stomach wasn’t too pleased with me later!
sBedtime snack
Before bed I usually have a big snack so instead I just had a small piece of my favourite whole wheat toast, some natural peanut butter and banana and a couple strawberries and carrots. Perfect comfort food to me!

So that’s my yesterday in a nutshell! Everything I ate was fit into my macros, although I think I may have eaten slightly less than normal due to my upset stomach. I also was not able to complete my workout but it’s best to listen to your body so I am not going to lose sleep over it..Anyways, hopefully I can share more of my meals with you and include some more exciting foods haha, but that’s it for now! 🙂

~Sam~

Strawberry-Banana Protein Ice cream!

Strawberry Banana Icecream
I scream, you scream, we all scream for ice cream! Okay soo, today I felt like a nice thick shake that I could eat with my new adorable spoon! It turned out more like ice cream then a shake and it was very filling and delicious! The recipe makes 2 servings or one HUGE glass! It’s super high protein and not just because of protein powder…keep reading if you want the recipe! Take me to the recipe!

Chocolate-Chip Cookie Protein Shake

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What is one of the most well known, well-loved desserts around the world? Well, you guessed it it..Chocolate-Chip Cookies! I mean if you don’t like chocolate-chip cookies then honestly I think you may need to see a doctor.(Kidding!) But seriously who doesn’t like a delicious, goey, chocolatey, doughy.. cookie. And now guess what the amazing news is? You can enjoy this amazing cookie taste in your protein shakes too! How you might ask did I achieve this great feat?? I guess you will have to read on to find out..but for now I will just say that this shake is insanely delicious. It contains a crazy 34g of protein and 340 calories. The perfect indulgent breakfast without any guilt at all! Take me to the recipe!