Meal Replacement Shake.  

SinsualIntellect 52M
19 posts
3/28/2006 4:59 am

Last Read:
3/28/2006 9:13 am

Meal Replacement Shake.


Not for the lactose intolerant.

1 cp fat free plain yogurt.
1/2 cp 1-2% fat cottage cheese.
1/2 cp skim milk.

Blend until smooth. This is the base. From this you can experiment with flavors.

Calories: 243

Protein: 28g
Carb: 27g
Fat: 2g

Chocolate and peanut butter:

1 pkt of fat free, sugar free instant hot cocoa mix.
2 tbsp smucker's natural peanut butter.
1/2 scoop chocolate whey.

NOTE: The PB has 8g protein, but since it is an incomplete protein source, read as doesn't have all the EAAs for muscle maintenance and build-up, you don't count it toward total protein. Use it as a source for essential fat.

NOTE: For peanut allergies, substitute 1tbsp olive oil for Nat PB.

Calories: 563

Protein: 43g
Carbs: 44
Fat: 18g

another idea to try:

Black Forest: Dark chocolate and cherries.

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