achieve healthy weight loss by curbing hunger & reducing

Achieve Healthy Weight Loss by Curbing Hunger & Reducing Calories

All rights reserved. In accordance with the U.S. Copyright Act of 1976, the scanning, uploading, and electronic sharing of any part of this book without permission of the publisher constitutes unlawful piracy and theft of the author’s intellectual property. If you would like to use the material in this eBook (other than for review purposes), prior written permission must be obtained by the publisher at [email protected].

Published by Transform Management LLC December 2020

What Makes These Recipes so Great..................................4

(Click any of the flavors below to be taken to the recipes)

Chocolate Recipes................................................................7

Vanilla Recipes....................................................................18

Cookies & Cream Recipes...................................................29

Strawberries & Cream Recipes............................................34

Chocolate Peanut Butter Recipes.......................................39

Salted Caramel Recipes......................................................50

Cinnamon Toast Swirl Recipes............................................61

Orange Cream Recipes.......................................................72

Mint Cookie Recipes...........................................................83

Mocha Recipes...................................................................94

Chocolate Coconut Recipes..............................................105

References.........................................................................116

TABLE OF CONTENTS

When you’re trying to lose weight, reducing the number of calories you consume each day is essential.

But if it were that easy, everyone would be at their goal weight.

Unfortunately, one incredibly tough problem that everyone trying to lose weight will run into is uncontrollable hunger.

Uncontrollable hunger is the enemy of weight loss, and it’s the reason people give up on their diets, their weight loss programs and attempts, and, ultimately, their weight loss goals.

The key to successful, healthy weight loss is reducing calories and feeling full at the same time.

When you can control hunger while also eating fewer calories, you will achieve incredible results.

And that’s exactly what makes these recipes so great!

Every single recipe includes Transform Meal Replacement Shake, a special shake designed to help you reduce calories and help you control hunger for hours so that you can support healthy weight loss.

What Makes These Recipes So Great?

Transform Meal Replacement Shakes Help You Control Your Hunger

Meal replacement shakes have been found to be more effective for weight loss and weight maintenance than a complete food-based diet! [1] [2] [3] That’s incredible news.

But if all your meal replacement shake is focused on is helping you cut calories, there’s a big problem: You’re going to have to fight the terrible hunger battle alone.

And based on the research we’ve seen, you’ll eventually end up losing that battle.

That’s why we designed Transform Meal Replacement Shakes to give you the power to fight off hunger while reducing calories by providing adequate amounts of protein and fiber, 2 nutrients that can help control hunger for hours. [4] But that’s not all!

Each shake also provides fats to contribute additional hunger control and support, [5] so you can feel satiated all while consuming fewer calories.

Besides helping you feel full while reducing calories, our Transform Meal Replacement Shake also offers several other weight loss benefits.

Transform Meal Replacement Shakes Provide a Well-Balanced Meal

Transform Meal Replacement Shakes are designed to conveniently give you the important nutrients you need to power through your day. That’s why each serving provides carbohydrates, protein, fiber, fats, and a blend of different vitamins and minerals.

And now, with this eBook, you can also whip up 98 different, DELICIOUS recipes using Transform Meal Replacement Shake and enjoy the same incredible benefits of a meal replacement shake.

Transform Meal Replacement Shakes Are the Best Tasting

Simply put, if your meal is packed with essential nutrients, but it doesn’t taste good, you’re not going to stick with it.

After trying over 50 different meal replacement shakes over their 3 decades of combined transformation experience, Chris and Heidi knew they needed to create a meal replacement shake unlike any other.

They needed to create a shake that didn’t just block hunger and reduce calories–it needed to be the best tasting shake, period.

So that’s exactly what they did.

They went through what seemed like countless flavor profile variations and a variety of testers to get each flavor just right.

They put Transform Meal Replacement Shakes through the wringer to get the best tasting, best mixing, best formula, texture, ingredients, nutrition–you get the gist!

Just mix a scoop of this meal replacement shake with 12 ounces of ice-cold water, almond milk, or your beverage of choice, and you have a well-balanced meal anytime you need one.

And from the feedback we’ve been getting and the thousands and thousands of shakes sold, it seems like our customers would agree that Chris and Heidi have created the best meal replacement shakes ever!

Simply Replace 1-2 Meals A Day With a Shake

Every single recipe in this eBook contains Transform Meal Replacement Shake, so each one will be a delicious weight loss tool to help you control hunger.

These shakes and recipes are helping simplify the entire weight loss process.

Just replace 1-2 meals a day with a Transform Meal Replacement Shake on its own or in any of the delicious recipes in this eBook, and you will be amazed at the results you can achieve.

From shakes and smoothies to waffles, cookies, and more, each recipe will help you support healthy weight loss.

We can’t wait to hear which ones are your favorite!

“Wow!!!! Stop the presses!!! This is absolutely the best shake I’ve ever

had! Even just using water- it’s creamy and tastes like a milkshake!!!!

Holy moly!!!! I rate this 100 billion stars!!!!! Best on the planet!!” - Mara A.

“Honestly the best I’ve ever tasted.” - Sharon O.

“The flavors of the shake mixes are the best I’ve ever tried and they

work really well for fueling energy & suppressing hunger.” - Beverly A.

8

CHOCOLATE RECIPES

CHOCOLATE RECIPES

9

CHOCOLATE RECIPES

Directions:

1. Place all ingredients in a blender and blend until smooth. Enjoy! Makes 1 serving

Nutrition information: 300 calories, 11g fat, 32g carbs, 22g protein

Chocolate Coconut Shake

Ingredients:• 1 cup unsweetened vanilla almond milk • 1 scoop Transform Chocolate Meal Replacement Shake • 1 small banana (6 to 7 inches)• 1 tablespoon shredded coconut • 1/4 teaspoon coconut extract • Ice as desired

Get Our Hunger Control Shakes for the Absolute BEST Price!

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10

CHOCOLATE RECIPES

Ingredients:• 1 1/2 cups water• 1 scoop Transform Chocolate Meal Replacement Shake • 2/3 cup frozen mixed berries• 1 tablespoon of chia seeds• 1 tablespoon unsweetened cocoa powder• Ice as desired

Chocolate Mixed Berry Smoothie

Directions:

1. Place all ingredients in a blender and blend until smooth. Enjoy!

Makes 1 serving





11

CHOCOLATE RECIPES

Ingredients:• 1 cup unsweetened almond milk • 1 scoop Transform Chocolate Meal Replacement Shake • 3/4 cup frozen raspberries • Ice as desired • Water as desired

Chocolate Raspberry Shake

Directions:


Makes 1 serving





12

CHOCOLATE RECIPES

Ingredients:• 1 1/2 cups unsweetened almond milk• 1 scoop Transform Chocolate Meal Replacement Shake • 1/4 cup nonfat plain Greek yogurt• 1/2 tablespoon all-natural peanut butter• 1 tablespoon sugar-free butterscotch pudding mix• 2 tablespoons quick oats• 1/2 tablespoon stevia• Ice as desired

Rocky Road Shake

Directions:


Makes 1 serving





13

CHOCOLATE RECIPES

Ingredients:• 1 scoop Transform Chocolate Meal Replacement Shake • 12 ounces water • 5” of a banana • 1 tablespoon cocoa powder • Ice as desired

Chocolate Banana Smoothie

Directions:


Makes 1 serving

Nutritional information: 244 calories, 7g fat, 30g carbs, 21g protein




14

CHOCOLATE RECIPES

Ingredients:• 1 1/2 cups water• 1 scoop Transform Chocolate Meal Replacement Shake • 1/3 cup nonfat plain Greek yogurt • 1/4 cup quick oats• 2/3 cup strawberry halves• 1 tablespoon unsweetened cocoa powder • Ice as desired

Chocolate Covered Strawberry Smoothie

Directions:


Makes 1 serving

Nutrition information: 350 calories, 8g fat, 42 carbs, 32g protein




15

CHOCOLATE RECIPES

Ingredients:• 1 cup water• 1/2 cup 100% orange juice• 1 scoop Transform Chocolate Meal Replacement Shake • 1/2 cup nonfat plain Greek yogurt• 1 tablespoon unsweetened cocoa powder• 1 tablespoon orange zest• Ice as desired

Chocolate Orange Smoothie

Directions:


Makes 1 serving





16

CHOCOLATE RECIPES

Ingredients:• 1 cup unsweetened almond milk • 1 scoop Transform Chocolate Meal Replacement Shake • 1 tablespoon instant coffee • 1 tablespoon heavy whipping cream • Ice as desired

Chocolate Mocha Shake

Directions:






17

CHOCOLATE RECIPES

Ingredients:• 1 1/2 cups unsweetened almond milk• 1 scoop Transform Chocolate Meal Replacement Shake • 1/4 cup plain nonfat Greek yogurt• 1 tablespoon instant coffee• 1 tablespoon heavy cream• 1 tablespoon stevia• 1/4 teaspoon caramel extract• Ice as desired

Chocolate Caramel Frappuccino

Directions:


Makes 1 serving





18

CHOCOLATE RECIPES

Ingredients:• 1 scoop Transform Chocolate Meal Replacement Shake • 1 cup unsweetened almond milk • 1 tablespoon heavy whipping cream • 1/2 tablespoon cocoa powder • 1 tablespoon whipped cream (aerosol) • Ice as desired

Chocolate Dreams Shake

Directions:

1. Place all ingredients (except whipped cream) in a blender and blend until smooth. If too thick, add more water until desired consistency. Top with whipped cream and enjoy! Makes 1 serving





19

VANILLA RECIPES

VANILLA RECIPES

Ingredients:• 1 1/2 cups water• 1 scoop Transform Vanilla Meal Replacement Shake• 1/4 cup nonfat plain Greek yogurt • 2 tablespoons unsweetened shredded coconut• 1/2 medium banana (7-8 inches)• 1/8 teaspoon coconut extract• Ice as desired

Banana Coconut Cream Smoothie

Directions:


Makes 1 serving





VANILLA RECIPES

Ingredients:• 1 1/2 cups unsweetened almond milk• 1 scoop Transform Vanilla Meal Replacement Shake• 1/4 cup nonfat plain Greek yogurt • 2 tablespoons lemon juice• 1/2 cup blueberries• Ice as desired

Blueberry Lemon Shake

Directions:


Makes 1 serving





VANILLA RECIPES

Ingredients:• 1 scoop Transform Vanilla Meal Replacement Shake• 1 cup water • 1/2 cup frozen blueberries • 1/8 cup rolled oats • Splash almond extract • Liquid stevia drops, to taste • Ice as desired • Additional water as desired

Blueberry Pie Smoothie

Directions:

1. Add all ingredients in a blender and blend until smooth. Enjoy!

Makes 1 serving





VANILLA RECIPES

Ingredients:• 1 scoop Transform Vanilla Meal Replacement Shake • 1 1/2 tablespoons canned coconut milk • 1/3 cup pineapple tidbits • 1/2 small banana (5-6 inches)• 1/3 cup 100% pineapple juice • 1 cup water • Ice as desired

Jamaican Me Crazy Smoothie

Directions:


Makes 1 serving

Nutrition Information: 298 calories, 10g fat, 33g carbs, 21g protein




VANILLA RECIPES

Ingredients:• 1 1/2 cups unsweetened almond milk• 1 scoop Transform Vanilla Meal Replacement Shake • 1/4 cup nonfat plain Greek yogurt • 3 tablespoons quick oats• 1/4 teaspoon almond extract• 1/4 teaspoon cinnamon • 1 tablespoon stevia• Ice as desired

Oatmeal Cookie Shake

Directions:


Makes 1 serving





VANILLA RECIPES

Ingredients:• 1 scoop Transform Vanilla Meal Replacement Shake • 1 1/2 cups water • 1 1/2 tablespoons canned coconut milk • 1/2 cup frozen pineapple chunks • Ice as desired

Piña Colada Smoothie

Directions:

1. Place all ingredients in a blender and blend until smooth. If too thick, add more water until desired consistency. Enjoy! Makes 1 serving





VANILLA RECIPES

Ingredients:• 1 scoop Transform Vanilla Meal Replacement Shake • 3/4 cup frozen mango chunks • 1/2 cup nonfat plain Greek yogurt • 1/2 cup 100% pineapple juice • 2/3 cup water • Ice as desired

Mango Tango Smoothie

Directions:






VANILLA RECIPES

Ingredients:• 1 1/2 cups water• 1 scoop Transform Vanilla Meal Replacement Shake • 1/3 cup nonfat plain Greek yogurt • 1/3 cup pineapple chunks• 1/2 medium banana (7-8 inches)• Ice as desired

Tropical Banana Cream Smoothie

Directions:


Makes 1 serving





VANILLA RECIPESVANILLA RECIPES

Ingredients:• 1 cup unsweetened almond milk• 1/2 cup water• 1 scoop Transform Vanilla Meal Replacement Shake• 1/3 cup nonfat plain Greek yogurt • 1 1/2 tablespoons heavy whipping cream• 1/8 teaspoon root beer extract • Ice as desired

Root Beer Float Shake

Directions:


Makes 1 serving





VANILLA RECIPES

Ingredients:• 1 scoop Transform Vanilla Meal Replacement Shake• 1 cup water• 1/2 small banana (6-7 inches)• 2/3 tablespoon cream cheese• Splash vanilla extract• Liquid stevia drops, to taste• Additional ice and water as desired

Banana Cream Shake

Directions:


Makes 1 serving





COOKIES & CREAM RECIPES



Ingredients:• 1 1/2 cups water• 1 scoop Transform Cookies & Cream Meal Replacement Shake• 1/2 medium banana (7-8 inches)• 1 tablespoon sugar-free French vanilla creamer• 1 tablespoon chopped peanuts• 2 tablespoons whipped cream (aerosol)• Ice as desired

Banana Split Cookie Smoothie

Directions:

1. Place all ingredients (except peanuts and whipped cream) in a blender and blend until smooth. Top with whipped cream and peanuts. Enjoy!

Makes 1 serving






Ingredients:• 1 1/2 cups unsweetened almond milk• 1 scoop Transform Cookies & Cream Meal Replacement Shake• 1 tablespoon cream cheese• 1/2 cup strawberry halves• 2 tablespoons whipped cream (aerosol)• Ice as desired

Cookies & Cream Strawberry Shake

Directions:

1. Place all ingredients (except whipped cream) in a blender and blend until smooth. Top with whipped cream and enjoy!

Makes 1 serving






Ingredients:• 1 1/2 cups unsweetened almond milk• 1 scoop Transform Cookies & Cream Meal Replacement Shake• 1/4 cup low-fat cottage cheese• 1 tablespoon instant coffee• Ice as desired

Mocha Cookies & Cream Shake

Directions:


Makes 1 serving






Ingredients:• 1 1/2 cups water• 1 scoop Transform Cookies & Cream Meal Replacement Shake • 1/2 cup nonfat plain Greek yogurt• 1/3 cup quick oats• 1/4 teaspoon ground cinnamon• Ice as desired

Oatmeal Cream Pie Smoothie

Directions:


Makes 1 serving





STRAWBERRIES & CREAM RECIPES



Ingredients:• 1 1/2 cups water• 1 scoop Transform Strawberries & Cream Meal Replacement Shake• 1/3 cup nonfat plain Greek yogurt• 1/2 cup pineapple chunks• 1/2 cup strawberry halves• 2 tablespoons whipped cream (aerosol)• Ice as desired

Strawberry Pineapple Cream Shake

Directions:


Makes 1 serving






Ingredients:• 1 1/2 cups water • 1 scoop Transform Strawberries & Cream Meal Replacement Shake• 1/2 cup nonfat plain Greek yogurt• 1 small banana (5-6 inches)• 2/3 cup strawberry halves• Ice as desired

Strawberry Banana Smoothie

Directions:


Makes 1 serving






Ingredients:• 1 1/2 cups unsweetened almond milk• 1 scoop Transform Strawberries & Cream Meal Replacement Shake• 1/3 cup nonfat plain Greek yogurt• 1/3 medium avocado, sliced• 1/2 tablespoon hemp seeds • Ice as desired

Avo-Strawberry Shake

Directions:


Makes 1 serving






Ingredients:• 1 1/2 cups unsweetened almond milk • 1 scoop Transform Strawberries & Cream Meal Replacement Shake• 1/3 cup low-fat cottage cheese• 1 tablespoon instant coffee• 1 1/2 tablespoons heavy cream • Ice as desired

Strawberry Frappuccino Shake

Directions:


Makes 1 serving





CHOCOLATE PEANUT BUTTER RECIPES



Chocolate Butterscotch Shake

Ingredients:• 1 1/2 cups water • 1 scoop Transform Chocolate Peanut Butter Meal Replacement Shake• 1/3 cup low-fat cottage cheese• 2 tablespoons heavy cream• 1 tablespoon sugar-free butterscotch pudding mix• Ice as desired

Directions:


Makes 1 serving






Ingredients:• 1 1/2 cups water • 1 scoop Transform Chocolate Peanut Butter Meal Replacement Shake• 1/2 cup nonfat plain Greek yogurt• 1/2 tablespoon honey • 1/2 medium banana• Ice as desired

Peanut Butter & Honey Shake

Directions:


Makes 1 serving






Chocolate Peanut Butter Spinach Shake

Ingredients:• 1 1/2 cups unsweetened almond milk• 1 scoop Transform Chocolate Peanut Butter Meal Replacement Shake• 1/4 cup nonfat plain Greek yogurt• 1/2 tablespoon all-natural peanut butter• 3/4 medium banana• 1 handful spinach• Ice as desired

Directions:


Makes 1 serving






Peanut Butter Banana Muffin Shake

Ingredients:• 1 1/2 cups water • 1 scoop Transform Chocolate Peanut Butter Meal Replacement Shake• 1/3 cup plain nonfat Greek yogurt• 1/2 medium banana• 1/4 cup dry oats• Ice as desired

Directions:


Makes 1 serving






Double Chocolate Peanut Butter Shake

Ingredients:• 1 1/2 cups water • 1 scoop Transform Chocolate Peanut Butter Meal Replacement Shake• 1/3 cup low-fat cottage cheese• 2 tablespoons heavy cream• 1 tablespoon cocoa powder• Ice as desired

Directions:


Makes 1 serving






Peanut Butter Lover’s Shake

Ingredients:• 1 1/2 cups unsweetened almond milk • 1 scoop Transform Chocolate Peanut Butter Meal Replacement Shake• 1/4 cup low-fat cottage cheese• 1 tablespoon all-natural peanut butter• Ice as desired

Directions:


Makes 1 serving






Peanut Butter Chocolate Oatmeal Shake

Ingredients:• 1 1/2 cups water• 1 scoop Transform Chocolate Peanut Butter Meal Replacement Shake• 1/3 cup nonfat plain Greek yogurt• 1/2 cup dry oats• Pinch cinnamon• Ice as desired

Directions:


Makes 1 serving






Super Seed Chocolate Peanut Butter Shake

Ingredients:• 1 1/2 cups water• 1 scoop Transform Chocolate Peanut Butter Meal Replacement Shake• 1/4 cup nonfat plain Greek yogurt• 1/2 tablespoon chia seeds• 2 tablespoons hemp seeds• Ice as desired

Directions:


Makes 1 serving






Peanut Butter & Jelly Shake

Ingredients:• 1 1/2 cups water • 1 scoop Transform Chocolate Peanut Butter Meal Replacement Shake• 1/4 cup nonfat plain Greek yogurt• 1/2 tablespoon all-natural peanut butter• 1 tablespoon sugar-free strawberry jelly • 1/2 cup strawberries• Ice as desired

Directions:


Makes 1 serving






Peanut Butter Cheesecake Shake

Ingredients:• 1 1/2 cups water • 1 scoop Transform Chocolate Peanut Butter Meal Replacement Shake• 1/3 cup low-fat cottage cheese• 1 ounce cream cheese• Ice as desired

Directions:


Makes 1 serving





SALTED CARAMEL RECIPES



Caramel Pumpkin Shake

Ingredients:• 1 1/2 cups unsweetened almond milk• 1 scoop Transform Salted Caramel Meal Replacement Shake• 1/4 cup 2% cottage cheese • 1 tablespoon pumpkin puree • 1/4 teaspoon pumpkin pie spice• 1/8 teaspoon cinnamon • Ice as desired

Directions:


Makes 1 serving


Get Our Hhunger Control Shakes for the Absolute BEST Price!




Caramel Apple Pie Shake

Ingredients:• 1 1/2 cups unsweetened almond milk• 1 scoop Transform Salted Caramel Meal Replacement Shake• 1/4 cup nonfat plain Greek yogurt• 1/4 cup unsweetened apple sauce• 1/4 cup rolled oats• 1 tablespoon stevia • Ice as desired

Directions:

1. Place all ingredients in blender and blend until smooth. Enjoy!

Makes 1 serving






Caramel White Chocolate Raspberry Shake

Ingredients:• 1 1/2 cups water • 1 scoop Transform Salted Caramel Meal Replacement Shake • 1/4 cup nonfat plain Greek yogurt • 1 tablespoon sugar-free white chocolate pudding mix• 2/3 cup raspberries• 3 tablespoons whipped cream (aerosol)• Ice as desired

Directions:


Makes 1 serving






Salted Caramel Protein Latte

Ingredients:• 1 1/2 cups unsweetened almond milk• 1 scoop Transform Salted Caramel Meal Replacement Shake • 1 tablespoon unsweetened cocoa powder• 1 tablespoon instant coffee• 1 tablespoon sugar-free vanilla creamer • 1 tablespoon heavy whipping cream

Directions:

1. Heat almond milk in microwave to desired temperature. 2. Then, place all ingredients in a blender and blend until smooth. Enjoy!

Makes 1 serving






Salted Caramel Peach Pecan Parfait

Ingredients:• 2/3 cup nonfat plain Greek yogurt• 1/2 scoop Transform Salted Caramel Meal Replacement Shake• 1 small peach, diced• 1 tablespoon chopped pecans• Liquid stevia drops, to taste

Directions:

1. In a bowl, combine Greek yogurt, stevia, and mneal replacement. Mix until smooth.2. Top with diced peaches and chopped pecans. Enjoy!

Makes 1 serving

Nutrition information: 263 calories, 7g fat, 24g carbs, 27g protei





Salted Caramel Pecan Mug Cake

Ingredients:• 2 tablespoons almond flour • 1 tablespoon monk fruit sweetener • 1/2 teaspoon baking powder • 1 egg white• 1 scoop Transform Salted Caramel Meal Replacement Shake• 1 tablespoon chopped pecans• 1 tablespoon whipped cream (aerosol)

Directions:

1. Spray a microwave-safe mug with nonstick cooking spray. 2. In the mug, combine all ingredients (except whipped cream). Mix well. 3. Microwave mug cake for 1 minute 15 seconds. Allow to cool before handling. 4. Top mug cake with whipped cream. Enjoy!

Makes 1 serving






Salted Caramel Protein Pancakes

Ingredients:• 1 3/4 cups almond flour• 1 scoop Transform Salted Caramel Meal Replacement Shake• 1/4 cup water• 2 eggs• 2 tablespoons monk fruit sweetener• 1/2 teaspoon baking powder• 1/4 teaspoon salt• 2 tablespoons whipped cream (aerosol)• 1 tablespoon sugar-free caramel syrup

Directions:

1. In a bowl, combine dry ingredients. Then add wet ingredients (except whipped cream and sugar-free syrup). 2. Heat a griddle over medium heat and spray with nonstick cooking spray. 3. Pour about 1/4 cup of batter onto griddle and cook until edges are set, about 2-3 minutes. Then flip and continue to cook until pancake is cooked through, another 1-2 minutes. Recipe makes 6 pancakes.4. Enjoy 1 pancake topped with whipped cream and sugar-free syrup.

Makes 1 serving






Caramel Pear Protein Muffins

Ingredients:• 1 1/2 cups Kodiak Cakes Power Cakes Mix• 2 scoops Transform Salted Caramel Meal Replacement Shake• 1 medium pear, peeled and diced• 1/2 cup unsweetened apple sauce• 1 cup unsweetened almond milk • 1 egg and • 1/4 cup sugar-free maple syrup • 1 teaspoon cinnamon • 1 teaspoon vanilla extract • 1/4 teaspoon caramel extract • 1 scoop Transform Chocolate or Salted Caramel Meal Replacement Shake• 12 ounces water

Directions:

1. Preheat oven to 350 degrees Fahrenheit. 2. In a large bowl, combine all dry ingredients (except 1 scoop of meal replacement). Then add wet ingredients (except 12 ounces water) and whisk until smooth. Fold in pears. 3. Line a muffin tin with liners and pour 1/4 cup mixture into each liner. Recipe makes 15 muffins.4. Bake in preheated oven for 20-25 minutes or until golden brown. Allow to cool. 5. Mix water with remaining meal replacement and enjoy with 2 muffins.

Makes approximately 7 servings

Nutrition information (2 muffins and shake): 324 calories, 9g fat, 31g carbs, 32g protein





Salted Caramel Protein Hot Chocolate

Ingredients:• 1 1/2 cups unsweetened almond milk• 1 scoop Transform Salted Caramel Meal Replacement Shake• 1/3 cup nonfat plain Greek yogurt• 1 tablespoon unsweetened cocoa powder• 1 tablespoon heavy whipping cream • 1 tablespoon stevia • 3 tablespoons whipped cream (aerosol)

Directions:

1. Heat almond milk in microwave for 1 minute 30 seconds. 2. Then, place all ingredients in a blender and blend until smooth. Top with whipped cream and enjoy!

Makes 1 serving






Salted Caramel Apple Waffles

Ingredients:• 1 cup Kodiak Cakes Power Cakes Msix• 1 scoop Transform Salted Caramel Meal Replacement Shake• 1 medium Granny Smith apple, diced• 1 tablespoon coconut oil, melted • 12 tablespoons whipped cream (aerosol)• 3 tablespoon sugar-free caramel syrup

Directions:

1. In a bowl, combine dry ingredients. Then add wet ingredients (except whipped cream and sugar-free syrup). 2. Heat a Belgian waffle iron according to waffle iron directions and spray with nonstick cooking spray. Fill iron with batter and cook according to iron’s directions. 3. Makes 3 large Belgian waffles. Enjoy 1 waffle topped with 2 tablespoons whipped cream and 1 tablespoon sugar-free caramel syrup.

Makes 3 servings (1 waffle per serving)





CINNAMON TOAST SWIRL RECIPES



Cinnamon Roll Shake

Ingredients:• 1 scoop Transform Cinnamon Toast Swirl Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/4 cup nonfat plain Greek yogurt• 1/4 cup quick oats• Pinch nutmeg• Pinch cinnamon• Ice as desired• 3 tablespoons whipped cream (aerosol)

Directions:

1. Place all ingredients (except whipped cream) in a blender and blend until smooth. 2. Top with whipped cream and enjoy!

Makes 1 serving






Banana Foster Shake

Ingredients:• 1 scoop Transform Cinnamon Toast Swirl Meal Replacement Shake• 1 1/2 cups water• 1/3 cup nonfat plain Greek yogurt• 1/2 medium banana• 1 tablespoon sugar-free caramel syrup• Pinch cinnamon• Ice as desired• 2 tablespoons whipped cream (aerosol)

Directions:


Makes 1 serving





Ingredients:• 1 scoop Transform Cinnamon Toast Swirl Meal Replacement Shake• 1 1/4 cups unsweetened almond milk• 2 tablespoons canned coconut milk• 1 medjool date• 1/8 teaspoon coconut extract• 2 tablespoons whipped cream (aerosol)• 1 tablespoon unsweetened shredded coconut• Pinch cinnamon• Ice as desired

Coconut Cinnamon Shake

Directions:

1. Place all ingredients (except shredded coconut and whipped cream) in a blender and blend until smooth.2. Top with whipped cream and shredded coconut. Enjoy!

Makes 1 serving






Chai Latte Shake

Ingredients:• 1 cup unsweetened almond milk• 1 scoop Transform Cinnamon Toast Swirl Meal Replacement Shake• 1/2 cup black tea, warm• 1/4 cup nonfat plain Greek yogurt• 1 teaspoon monk fruit sweetener• 1/4 teaspoon ground giner• Pinch nutmeg• Pinch cinnamon• 3 tablespoons whipped cream (aerosol)

Directions:

1. Heat almond milk in microwave for 1 minute. 2. Then, combine all ingredients (except whipped cream) in a blender and blend until smooth.3. Top with whipped cream and enjoy!

Makes 1 serving






Ingredients:• 1 scoop Transform Cinnamon Toast Swirl Meal Replacement Shake• 1 1/2 cups water• 1/3 cup nonfat plain Greek yogurt• 1/2 medium banana• 1 tablespoon all-natural peanut butter• Ice as desired• Whipped cream (aerosol)

Spiced Peanut Butter Banana Shake

Directions:

1. Place all ingredients (except whipped cream) in a blender and blend until smooth.2. Top with whipped cream and enjoy!

Makes 1 serving






Apple Pie Shake

Ingredients:• 1 scoop Transform Cinnamon Toast Swirl Meal Replacement Shake• 1 1/2 cups water• 1/4 cup nonfat plain Greek yogurt• 1/4 cup unsweetened apple sauce• 1/4 cup quick oats• 1 tablespoon sugar-free caramel syrup• Pinch cinnamon• Ice as desired

Directions:


Makes 1 serving






Ingredients:• 1 scoop Transform Cinnamon Toast Swirl Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/4 cup low-fat cottage cheese • 1 tablespoon almond butter • Ice as desired

Snickerdoodle Shake

Directions:


Makes 1 serving Nutrition information: 355 calories, 20g fat, 18g carbs, 31g protein





Ingredients:• 1 scoop Transform Cinnamon Toast Swirl Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1 tablespoon cocoa powder• 1/4 cup nonfat plain Greek yogurt• 3 tablespoons whipped cream (aerosol)• 1 tablespoon mini chocolate chips• Pinch cinnamon• 1 teaspoon monk fruit sweetener

Cinnamon Spice Hot Chocolate Shake

Directions:

1. Heat almond milk in microwave for 1 minute.2. Then, place all ingredients (except whipped cream and chocolate chips) in a blender and blend until smooth. 3. Top with whipped cream and mini chocolate chips. Enjoy!

Makes 1 serving






Ingredients:• 1 1/2 cups Kodiak Cakes Power Cakes Mix • 1 1/3 scoops Transform Cinnamon Toast Swirl Meal Replacement Shake• 1/3 cup monk fruit sweetener • 1/2 teaspoon baking powder • 1 teaspoon ground cinnamon• 1/2 cup nonfat plain Greek yogurt • 2 eggs • 1 teaspoon vanilla extract • 1 1/2 cups diced apples • 1/2 cup chopped walnuts

Cinnamon Apple Walnut Protein Muffins

Directions:

1. Preheat oven to 350 degrees Fahrenheit. 2. In a medium bowl, combine dry ingredients. Then add Greek yogurt, eggs, and vanilla. Mix well, then fold in diced apples and walnuts.3. Line a muffin tin with silicone or paper liners. Fill openings with batter until about half full. Recipe makes 14 muffins. 4. Bake in preheated oven for 28-30 minutes. 5. Remove from muffin tin and allow to cool for 10 minutes. Enjoy 3 muffins!

Makes 1 serving






Ingredients:• 1 1/2 cups old-fashioned rolled oats • 1 cup all-natural almond butter • 1/4 cup honey • 1 1/4 scoops (55g) Transform Cinnamon Toast Swirl Meal Replacement Shake• 2 tablespoons chia seeds• 1 tablespoon coconut sugar• 1/2 teaspoon cinnamon• 12 ounces water• 1 scoop Transform Cinnamon Toast Swirl Meal Replacement Shake

Snickerdoodle No-Bake Protein Balls

Directions:

1. Place oats, almond butter, honey, chia seeds, and 1 1/4 scoops meal replacement in a bowl and stir to combine. It might seem thick at first, but keep mixing. Feel free to use your hands to mix too. 2. Once combined, use a small cookie scoop to scoop and form the dough into 24 balls. In a small bowl, combine coconut sugar and cinnamon. Roll balls into cinnamon sugar mixture. 3. Store in a covered container in the fridge or freezer. Mix water with meal replacement shake and enjoy with 3 protein balls. Makes 1 serving






ORANGE CREAM RECIPES


Tropical Orange Smoothie

Ingredients: • 1 scoop Transform Orange Cream Meal Replacement Shake• 1 cup water• 1/4 cup 100% pure pineapple juice• 1/4 cup light coconut milk• 1/4 cup nonfat plain Greek yogurt• 1/3 medium banana• 1/4 cup frozen mango• 1 maraschino cherry • Ice as desired

Directions:

1. Place all ingredients (except the cherry) in a blender and blend until smooth. Enjoy with a cherry on top!

Makes 1 serving






Chocolate Dipped Orange Smoothie

Ingredients:• 1 scoop Transform Orange Cream Meal Replacement Shake• 1 cup unsweetened almond milk• 1/4 cup 100% pure orange juice• 1/4 cup light coconut milk• 1/4 cup nonfat plain Greek yogurt• 1/4 medium banana• 1 tablespoon unsweetened cocoa powder• 1 teaspoon monk fruit sweetener• Ice as desired

Directions:







Ingredients:• 1 scoop Transform Orange Cream Meal Replacement Shake• 1 1/4 cup unsweetened almond milk• 1/4 cup canned lite coconut milk• 1/4 cup plain nonfat Greek yogurt• 1/2 medium banana• 2 tablespoons aerosol whipped cream• 1 tablespoon shredded coconut• Ice as desired

Banana Orange Coconut Shake

Directions:

1. Place all ingredients (except whipped cream and coconut) in a blender and blend until smooth. 2. Top with whipped cream and shredded coconut! Enjoy!

Makes 1 serving






Ingredients: • 1 scoop Transform Orange Cream Meal Replacement Shake• 1 cup water• 1/2 cup 100% pure orange juice• 1/3 cup nonfat plain Greek yogurt• 1/3 cup frozen pineapple• 1/3 cup frozen mango• 1/2 cup frozen strawberries• Ice as desired

Orange Caribbean Breeze Smoothie

Directions:


Makes 1 serving






Ingredients:• 1 scoop Transform Orange Cream Meal Replacement Shake• 1 cup unsweetened almond milk• 1/2 cup coffee, brewed• 1/4 cup nonfat plain Greek yogurt• 1 tablespoon unsweetened cocoa powder• 1/4 medium banana• 2 tablespoons whipped cream (aerosol)• 1 tablespoon mini chocolate chips• Ice as desired

Orange Mocha Frappuccino Shake

Directions:

1. Place all ingredients (except whipped cream and mini chocolate chips) in a blender and blend until smooth.2. Top with whipped cream and mini chocolate chips. Enjoy!






Ingredients: • 1 scoop Transform Orange Cream Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/4 cup nonfat plain Greek yogurt• 1/2 cup strawberry halves• 1/4 medium banana• 1 tablespoon chia seeds• Ice as desired

Strawberry Orange Chia Smoothie

Directions:







Ingredients: • 1 scoop Transform Orange Cream Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/2 cup frozen mixed berries• 1 tablespoon chia seeds• 1/4 cup nonfat plain Greek yogurt• Ice as desired

Orange Berry Power Smoothie

Directions:







Ingredients: • 1 1/2 cups old-fashioned rolled oats • 1 cup all-natural cashew butter • 1/4 cup honey • 1 scoop Transform Orange Cream Meal Replacement Shake• 2 tablespoons hemp seeds• 1/2 cup unsweetened shredded coconut• 12 ounces water• 1 scoop Transform Orange Cream Meal Replacement Shake

Orange Coconut Protein Balls

Directions:

1. Place all ingredients (except water and 1 scoop meal replacement) in a bowl and mix well. It might seem thick at first, but keep mixing. Feel free to use your hands to mix too. 2. Once combined, use a small cookie scoop to scoop and form the dough into 24 balls. 3. Store in a covered container in the fridge or freezer. Mix water with meal replacement shake and enjoy with 3 protein balls.

Makes 1 serving






Ingredients: • 1 cup Kodiak Cakes Power Cakes Flapjack & Waffle Mix• 1 scoop Transform Orange Cream Meal Replacement Shake• 1 cup water• 3/4 cup raspberries• 1/4 cup whipped cream (aerosol)• Calorie-free maple syrup, to taste

Orange Raspberry Protein Pancakes

Directions:

1. In a bowl, wisk together Kodiak Cakes, meal replacement, and water until well combined. 2. Heat a griddle over medium heat and spray with nonstick cooking spray. Pour about 1/4 cup of batter onto griddle and cook until edges are set, about 2-3 minutes. Then flip and continue to cook until pancake is cooked through, another 1-2 minutes. Batter makes 4 medium pancakes.3. Enjoy 3 pancakes topped with raspberries, whipped cream, and syrup.

Makes 1 serving






Ingredients: • 1 scoop Transform Orange Cream Meal Replacement Shake• 1 cup unsweetened almond milk• 1/2 cup water• 1/3 cup low-fat cottage cheese• 2 tablespoons heavy cream• 2 tablespoons whipped cream (aerosol)• Ice as desired

Orange Cream Pop Shake

Directions:


Makes 1 serving





MINT COOKIE RECIPES

MINT COOKIE RECIPES

MINT COOKIE RECIPES

Mint Cookie Banana Split Shake

Ingredients:• 1 scoop Transform Mint Cookie Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/4 cup plain nonfat Greek yogurt • 1/3 medium banana• 1/3 cup strawberry halves• 2 tablespoons whipped cream (aerosol)• 1 tablespoon chopped peanuts• 1 tablespoon sugar-free chocolate syrup • 1 maraschino cherry • Ice as desired

Directions:

1. Place all ingredients (except whipped cream, sugar-free chocolate syrup, and the cherry) in a blender and blend until smooth. 2. Drizzle with chocolate syrup, and top with whipped cream, chopped peanuts, and the cherry. Enjoy!

Makes 1 serving





MINT COOKIE RECIPES

Ingredients:• 1 1/2 cups water • 1 scoop Transform Mint Cookie Meal Replacement Shake• 1/3 cup low-fat cottage cheese • 1 tablespoon unsweetened cocoa powder• 1 tablespoon sugar-free cheesecake pudding mix• 1/2 ounce cream cheese• 1/2 sheet graham crackers• Ice as desired

Mint Cookie Cheesecake Shake

Directions:


Makes 1 serving





MINT COOKIE RECIPES

Ingredients:1 • scoop Transform Mint Cookie Meal Replacement Shake• 1 1/2 cups almond milk• 1 tablespoon heavy cream• 1 tablespoon cocoa powder• 1/3 cup plain nonfat Greek yogurt• 1 teaspoon monk fruit sweetener• 2 tablespoons whipped cream (aerosol)

Mint Cookie Hot Chocolate Shake

Directions:

1. Heat almond milk in microwave for 1 1/2 minutes. 2. Then, place all ingredients (except whipped cream) in a blender and blend until smooth. Top with whipped cream and enjoy!

Makes 1 serving





MINT COOKIE RECIPES

Ingredients:• 1 1/2 cups hot unsweetened almond milk• 1 scoop Transform Mint Cookie Meal Replacement Shake• 1 tablespoon unsweetened cocoa powder• 1 tablespoon instant coffee• 1 tablespoon sugar-free vanilla creamer • 1 tablespoon heavy whipping cream

Mint Cookie Latte Shake

Directions:


Makes 1 serving





MINT COOKIE RECIPES

Ingredients:• 1/4 cup rolled oats • 2 tablespoons unsweetened almond milk • 1/4 cup nonfat plain Greek yogurt • 1/4 medium banana, smashed • 1/2 scoop Transform Mint Cookie Meal Replacement Shake • 1 dropper liquid stevia • 1 tablespoon sliced almonds

Mint Cookie Overnight Oats

Directions:

1. Place all ingredients (except almonds) in a jar and store in the fridge overnight. 2. Pull out the jar the next morning when you’re ready for breakfast. Top with sliced almonds and enjoy! Makes 1 serving





MINT COOKIE RECIPES

Ingredients:• 1 scoop Transform Mint Cookie Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/2 cup frozen raspberries• 1 tablespoon sugar-free white chocolate pudding mix• 1/8 cup nonfat plain Greek yogurt • 2 tablespoons whipped cream (aerosol)• Ice as desired

Mint White Chocolate Raspberry Shake

Directions:






MINT COOKIE RECIPES

Ingredients:• 1 1/2 cups water • 1 scoop Transform Mint Cookie Meal Replacement Shake• 1/3 cup low-fat cottage cheese• 2 tablespoons heavy cream• 1 tablespoon cocoa powder• 1 tablespoon whipped cream (aerosol)• 1 tablespoon Walden Farms chocolate syrup• Ice as desired

Mint Cookie Brownie Shake

Directions:


Makes 1 serving





MINT COOKIE RECIPES

Ingredients:• 1 1/2 cups unsweetened almond milk• 1/8 cup unsweetened canned full fat coconut milk• 1 scoop Transform Mint Cookie Meal Replacement Shake• 1 tablespoon unsweetened coconut flakes• 2 tablespoons whipped cream (aerosol)

Mint Cookie Coconut Shake

Directions:






MINT COOKIE RECIPES

Ingredients:• 1 scoop Transform Mint Cookie Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/3 medium avocado • 1/4 cup nonfat plain Greek yogurt • Ice as desired

Mint Green Smoothie

Directions:


Makes 1 serving





MINT COOKIE RECIPES

Ingredients:• 1 15 ounce can lite coconut milk • 2 cups heavy whipping cream• 1 scoop Transform Mint Cookie Meal Replacement Shake• 1/4 cup monk fruit sweetener• 1/2 cup mini chocolate chips• 1 sugar cone

Mint Chocolate Chip Protein Ice Cream

Directions:

1. Place coconut milk, heavy cream, monk fruit, and meal replacement into a blender. Pulse until just mixed.2. Place mixture into ice cream maker and churn according to ice cream maker instructions. 3. Once ice cream is thick and beginning to solidify, add mini chocolate chips and continue churning until desired thickness. 4, Enjoy 3/4 cup ice cream in a sugar cone!

Makes 1 serving





MOCHA RECIPES

MOCHA RECIPES

MOCHA RECIPES

Banana Mocha Protein Muffins

Ingredients:• 1 1/2 cups Kodiak Cakes Power Cakes Mix • 1 scoop Transform Mocha Meal Replacement Shake• 1/3 cup monk fruit sweetener • 1/2 teaspoon baking powder • 1/2 cup nonfat plain Greek yogurt • 2 eggs • 1 teaspoon vanilla extract • 2 bananas, mashed• 1/2 cup mini chocolate chips

Directions:

1. Preheat oven to 350 degrees Fahrenheit. 2. In a medium bowl, combine dry ingredients. Then add Greek yogurt, eggs, mashed banana, and vanilla. Mix until well combined, then fold in mini chocolate chips.3. Line a muffin tin with silicone or paper liners. Fill openings with batter until about half full. Recipe makes 14 muffins. 4. Bake in preheated oven for 28-30 minutes. 5. Remove from muffin tin and allow to cool for 10 minutes. Enjoy 2 muffins! Makes 1 serving





MOCHA RECIPES

Ingredients:• 1 scoop Transform Mocha Meal Replacement Shake• 1 cup water• 1/3 cup plain nonfat Greek yogurt• 1/2 cup 100% orange juice• 1/2 medium banana• Ice as desired

Banana Orange Mocha Shake

Directions:






MOCHA RECIPES

Ingredients:• 1 scoop Transform Mocha Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/4 cup nonfat Greek yogurt• 1/8 cup quick oats• 1 tablespoon unsweetened cocoa powder• 1 teaspoon monk fruit sweetener• 1 tablespoon sugar-free chocolate syrup• 1/2 tablespoon mini chocolate chips• 2 tablespoons whipped cream (aerosol)• Ice as desired

Mocha Chocolate Chip Shake

Directions:

1. Place all ingredients (except whipped cream, mini chocolate chips, and chocolate syrup) in a blender and blend until smooth.2. Top with whipped cream, chocolate chips, and chocolate syrup. Enjoy!

Makes 1 serving





MOCHA RECIPES

Ingredients:• 1 scoop Transform Mocha Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/4 cup low-fat cottage cheese• 1 1/2 tablespoons sugar-free caramel syrup• 1/4 medium banana• 2 tablespoons whipped cream (aerosol)• Ice as desired

Caramel Mocha Shake

Directions:


Makes 1 serving





MOCHA RECIPES

Ingredients:• 1 scoop Transform Mocha Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/4 cup nonfat Greek yogurt• 1/4 cup quick oats• 1 tablespoon 100% pumpkin puree• 1/8 teaspoon cinnamon• Pinch pumpkin pie spice• 1 teaspoon monk fruit sweetener• 1 tablespoon sugar-free chocolate syrup• 2 tablespoons whipped cream (aerosol)• Ice as desired

Pumpkin Spice Mocha Shake

Directions:

1. Place all ingredients (except whipped cream and chocolate syrup) in a blender and blend until smooth. 2. Top with whipped cream and chocolate syrup. Enjoy!

Makes 1 serving





MOCHA RECIPES

Ingredients:• 1 scoop Transform Mocha Meal Replacement Shake• 1 1/2 cups water• 1/3 cup nonfat Greek yogurt• 1/8 cup oats• 1/3 medium banana• 1/2 cup strawberry halves• Ice as desired

Strawberry Mocha Shake

Directions:


Makes 1 serving





MOCHA RECIPES

Ingredients:• 1 scoop Transform Mocha Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1 1/2 tablespoons heavy cream• 1/3 cup plain nonfat Greek yogurt• 1 teaspoon monk fruit sweetener• 1/4 teaspoon cinnamon• 1/8 teaspoon cayenne pepper• 3 tablespoons whipped cream (aerosol)

Mexi-Mocha Shake

Directions:

1. Heat almond milk in microwave for 1 1/2 minutes. 2. Then, place all ingredients (except whipped cream) in a blender and blend until smooth.3. Top with whipped cream and enjoy!

Makes 1 serving





MOCHA RECIPES

Ingredients:• 1 scoop Transform Mocha Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/4 cup low-fat cottage cheese• 1 1/2 tablespoons heavy cream• 1/8 teaspoon peppermint• 1 tablespoon sugar-free chocolate syrup• 2 tablespoons whipped cream (aerosol)• Ice as desired

Peppermint Mocha Shake

Directions:

1. Place all ingredients (except whipped cream and chocolate syrup) in a blender and blend until smooth.2. Top with whipped cream and chocolate syrup. Enjoy!

Makes 1 serving





MOCHA RECIPES

Ingredients:• 1 scoop Transform Mocha Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1 tablespoon heavy cream• 1/3 cup plain nonfat Greek yogurt• 1 teaspoon monk fruit sweetener• 1 tablespoon instant coffee• 3 tablespoons whipped cream (aerosol)

Shot In the Dark Shake

Directions:

1. Heat almond milk in microwave for 1 1/2 minutes. 2. Then, place all ingredients (except whipped cream) in a blender and blend until smooth.3. Top with whipped cream and enjoy!

Makes 1 serving





MOCHA RECIPES

Ingredients:• 1 1/4 cups nonfat plain Greek yogurt• 1/2 scoop Transform Mocha Meal Replacement Shake• 1/8 teaspoon peppermint extract• 2 tablespoons heavy whipping cream• 3 tablespoons whipped cream (aerosol)• 3 Oreo cookie thins, crushed• 1/2 candy cane, crushed• 2 tablespoons sugar-free chocolate syrup

Peppermint Mocha Mousse

Directions:

1. In a bowl, combine Greek yogurt, meal replacement, peppermint extract, and heavy cream. Whisk with an electric hand mixer until ingredients are smooth and fluffy. 2. Place mousse in a serving dish and top with whipped cream, crushed cookies, and crushed candy cane. Drizzle with chocolate syrup and enjoy!

Makes 1 serving





MOCHA RECIPES

CHOCOLATE COCONUT RECIPES


Chocolate Coconut Caramel Latte Shake

Ingredients:• 1 scoop Transform Chocolate Coconut Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1 tablespoon instant coffee• 1/4 medium banana• 1/4 cup nonfat plain Greek yogurt• 1 teaspoon monk fruit sweetener• 3 tablespoons whipped cream (aerosol)• 1 1/2 tablespoons caramel syrup

Directions:

1. Heat almond milk in microwave for 1 1/2 minutes. 2. Then, place all the ingredients (except whipped cream and 1/2 tablespoon caramel syrup) in a blender and blend until smooth.3. Top with whipped cream and caramel syrup. Enjoy!

Makes 1 serving






Chocolate Coconut Covered Strawberry Shake

Ingredients:• 1 scoop Transform Chocolate Coconut Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/2 cup strawberries• 1/3 cup nonfat plain Greek yogurt • 2 tablespoons sugar-free chocolate syrup• 1 tablespoon shredded unsweetened coconut

Directions:

1. Place all ingredients (except 1 tablespoon sugar-free chocolate syrup and shredded coconut) in a blender and blend until smooth. 2. Top with chocolate syrup and coconut. Enjoy!

Makes 1 serving






Chocolate Coconut Cream Pie Shake

Ingredients:• 1 scoop Transform Chocolate Coconut Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 2 tablespoons sugar-free coconut creamer (like Nutpods)• 1/2 medium banana• 1/4 cup nonfat plain Greek yogurt• 1 teaspoon monk fruit sweetener• 3 tablespoons whipped cream (aerosol)• 1 tablespoon shredded unsweetened coconut

Directions:

1. Place all ingredients (except whipped cream and shredded coconut) in a blender and blend until smooth.2. Top with whipped cream and coconut. Enjoy!

Makes 1 serving






Dark Chocolate Cherry Coconut Shake

Ingredients:• 1 scoop Transform Chocolate Coconut Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/2 cup frozen cherries• 1 tablespoon dark unsweetened cocoa powder• 1/3 cup nonfat plain Greek yogurt • 1 teaspoon monk fruit sweetener• 2 tablespoons whipped cream (aerosol)• 1 tablespoon sugar-free chocolate syrup• 1 tablespoon unsweetened shredded coconut

Directions:

1. Place all ingredients (except whipped cream, sugar-free chocolate syrup, and shredded coconut) in a blender and blend until smooth. 2. Top with remaining ingredients and enjoy!

Makes 1 serving






Girl Scout Cookie Shake

Ingredients:• 1 scoop Transform Chocolate Coconut Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/4 medium banana• 1/3 cup nonfat plain Greek yogurt • 1 teaspoon monk fruit sweetener• 1/4 teaspoon caramel extract• 2 tablespoons whipped cream (aerosol)• 1 tablespoon unsweetened shredded toasted coconut • 1 tablespoon sugar-free chocolate syrup• 1 tablespoon sugar-free caramel syrup

Directions:

1. Place all ingredients (except for whipped cream, sugar-free chocolate syrup, sugar-free caramel syrup, and coconut) in a blender and blend until smooth. 2. Top with remaining ingredients and enjoy!

Makes 1 serving






Jamaican Me Bananas Shake

Ingredients:• 1 scoop Transform Chocolate Coconut Meal Replacement Shake• 1 1/2 cups unsweetened coconut milk• 1/2 medium banana• 1/2 tablespoon all-natural peanut butter• 2 tablespoons nonfat plain Greek yogurt • Ice as desired

Directions:


Makes 1 serving






No-Bake Cookie Shake

Ingredients:• 1 scoop Transform Chocolate Coconut Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/4 cup quick oats• 1/2 tablespoon all-natural peanut butter• 2 tablespoons nonfat plain Greek yogurt • Dash cinnamon• Ice as desired

Directions:


Makes 1 serving






Almond Joy Mug Cake

Ingredients:• 2 tablespoons almond flour • 1/2 tablespoon monk fruit sweetener • 1/2 teaspoon baking powder • 1 egg • 1/2 scoop Transform Chocolate Coconut Meal Replacement Shake• 1 tablespoon unsweetened apple sauce• 1 tablespoon whipped cream (aerosol)• 1 tablespoon sugar-free chocolate syrup• 1 tablespoon sliced almonds

Directions:

1. Spray a microwave safe mug with nonstick cooking spray. 2. In the mug, combine all ingredients (except whipped cream, chocolate syrup, and sliced almonds). Mix well. 3. Microwave mug cake for 1 minute, 15 seconds. Allow to cool before handling. 4. Remove cake from mug and top with whipped cream, chocolate syrup, and sliced almonds. Enjoy!

Makes 1 serving




https://transformhq.com/28-shakes-and-smoothies-ebook/deals/


Chocolate Coconut Candy Bar Shake

Ingredients:• 1 1/4 cups unsweetened almond milk• 1/8 cup canned coconut milk• 1/3 cup low-fat cottage cheese• 1 scoop Transform Chocolate Coconut Meal Replacement Shake• 1 tablespoon sugar-free vanilla creamer • 2 tablespoons whipped cream (aerosol)• 1 tablespoon sliced almonds• 1 tablespoon shredded coconut

Directions:

1. Place all ingredients (except whipped cream, sliced almonds, and shredded coconut) in a blender and blend until smooth. 2. Top with remaining ingredients and enjoy!

Makes 1 serving






Chocolate Dipped Coconut Macaroons

Ingredients:• 3 cups shredded unsweetened coconut • 3 scoops Transform Chocolate Coconut Meal Replacement Shake • 2/3 cup honey, melted • 1 teaspoon vanilla extract • 4 egg whites • 1 teaspoon cream of tartar • 4 ounces chocolate melts

Directions:

1. Preheat oven to 350 degrees Fahrenheit. 2. Line baking sheet with parchment paper. 3. In a bowl, combine coconut, meal replacement, melted honey, and vanilla. Mix well. 4. In a separate bowl, beat the egg whites until peaks form. Fold egg whites and cream of tartar into the coconut mixture. 5. Scoop mixture onto baking sheet about 2 inches apart. Bake for 10 minutes until tops and bottoms are golden brown. Allow to cool 5-10 minutes.6. While cooling, in wa bowl, melt the chocolate melts in the microwave, stirring every 30 seconds until fully melted. 6. Dip the bottom of each cookie in chocolate and place back on baking sheet. Once all cookies are dipped, place baking sheet in freezer for 10–15 minutes or until chocolate is set. Enjoy 4 cookies! Makes 6 servings Nutrition information: 454 calories 21g fat, 52g carbs, 15g protein




References

[1] Davis, Lisa M, et al. “Efficacy of a Meal Replacement Diet Plan Compared to a Food-Based Diet Plan after a Period of Weight Loss and Weight Maintenance: a Randomized Controlled Trial.” Nutri-tion Journal, BioMed Central, 11 Mar. 2010, www.ncbi.nlm.nih.gov/pmc/articles/PMC2851659/.

[2] Heymsfield, S B, et al. “Weight Management Using a Meal Replacement Strategy: Meta and Pooling Analysis from Six Studies.” International Journal of Obesity and Related Metabolic Disor-ders : Journal of the International Association for the Study of Obesity, Centre for Reviews and Dissemination (UK), May 2003, www.ncbi.nlm.nih.gov/pubmed/12704397.

[3] Astbury, Nerys M., et al. “A Systematic Review and Meta-Analysis of the Effectiveness of Meal Replacements for Weight Loss.” Wiley Online Library, John Wiley & Sons, Ltd (10.1111), 24 Jan. 2019, onlinelibrary.wiley.com/doi/10.1111/obr.12816.

[4] Dowell, Meg. “Do Meal Replacement Shakes Really Work?” Showbiz Cheat Sheet, 3 Oct. 2018, www.cheatsheet.com/health-fitness/do-meal-replacement-shakes-really-work.html/.

[5] Howland, Jason. “Mayo Clinic Minute: Foods to Help You Feel Full.” Mayo Clinic, Mayo Founda-tion for Medical Education and Research, 2019, newsnetwork.mayoclinic.org/discussion/mayo-clin-ic-minute-foods-to-help-you-feel-full/.

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