healthy meals on the go

8/11/2019 Healthy Meals on the Go

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POWER SHAKES RECIPE BOOK

Vince Delmonte www.YourSixPackQuest.com 2008.

All rights reserved.

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www.YourSixPackQuest
http://www.vincedelmontefitness.com/http://www.vincedelmontefitness.com/http://www.vincedelmontefitness.com/http://www.vincedelmontefitness.com/


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About this book

Here is my collection of over 30 delicious, nutritious, fat-blasting smoothie recipes which

can be used for a quick, healthy snack, powerful pre or post workout shake or a break-

fast when youre in a rush.

It really isnt rocket science, like a lot of the chain smoothie shops try to make it appear,

when needing a great tasting and high energy meal.

The majority of products you will need are amulti blend protein powder (like LEAN),

wheat germ, oatmeal, soy powder, rice powder, axseed oil, natural peanut butter,

fruit, veggies and a variety of milk products. All of the products required for these

shakes can be found at your local health food store.

You will discover how creative you can be with these meals by adding a variety of a-vours like tofu, jams, combinations of fruits, veggies, honey, gram crackers, mint and

syrups, but this will alter the nutritional value.

Youll denitely want to invest into a blender and a juicer (anywhere from $40-$100each) but consider this an investment that will actually save you money because you

will eat out less and eat less protein bars.

Making these power meals for your friends will become an instant hit and I think you will

really enjoy the wide variety of new fat blasting recipes you have for your arsenal.

Enjoy and sappy shaking!

Vince


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ISLAND POWER GAINER SHAKE1-3 scoops of protein powder mango, peeled and cubed

cup of pineapple chunks in unsweetened juice, undrained 1 kiwi, peeled and cubed 1 strawberry cup of ice cubes

CHOCOLATE PEANUT BUTTER SHAKE1-3 scoops of chocolate protein powder

1 cup of 1% chocolate milk

cup of cottage cheese 2 tbsp natural peanut butter

1.5 cup of ice Splenda, for taste

ALMOND COCONUT SHAKE1-3 scoops of chocolate protein powder

1 cup of 1% chocolate milk 6 almonds

1 tbsp of grated coconut Splenda for taste

cup of almond extract

1 cup of ice

VINNYS CLASSIC 1-3 scoops of chocolate protein powder 1 cup of bananas

1 tbs of natural peanut butter 4 graham crackers 2 cups of 1% milk 1 cup of ice

Island Power Gainer Shake


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CHOCOLATE RASPBERRY MOUSSE 1-3 scoops of vanilla protein powder 1 spoon of chocolate syrup cup of raspberries

1/5 cups of skim milk cup of ice cubes

COOKIE TREAT1-3 scoops of vanilla protein powder

3 chocolate wafers

3 drops of mint extract

cup of ice cubes

1 and cups of skim milk

DOUBLE DIPPED CHOCOLATE STRAWBERRY 1-3 scoops of chocolate protein powder 3 chocolate wafer cookies

1 and cups of skim milk cup of strawberries

STRAWBERRY-BANANA RAMMA 1-3 scoops of vanilla protein powder 1 and cups of pineapple juice cup of strawberries

cup of bananas

COCONUT ISLAND 1-3 scoops of protein powder 1 and cups of skim milk cup of bananas

4 graham crackers 1 tsp of coconut extract

Chocolate Raspberry

Mousse

Stawberry-Banana

Ramma


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PEANUT BUTTER CUP 1-3 scoops of vanilla protein powder 1 and cups of skim milk

1 tbsp of natural peanut butter 3 chocolate wafer cookies

MOCHA JAVA 1-3 scoops of vanilla protein powder 1 and cups of skim milk 1 spoon of chocolate syrup 1 spoon of instant coffee

MID-SUMMERS NIGHT DREAM 1-3 scoops of vanilla protein powder 1 and cups of pineapple juice cup of blueberries

cup of raspberries

ORANGE CREAMSICLE 1-3 scoops of protein powder cup of skim milk

1 and cups of orange Gatorade cup of ice

RAVISHING RASPBERRY 1-3 scoops of vanilla protein powder 1 and cups of pineapple juice cup of bananas

cup of raspberries

Mocha Java

Ravishing Raspberry


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STRAWBERRY SHORTCAKE 1-3 scoops of vanilla protein powder 1 and cups of skim milk

cup of strawberries 2-4 graham crackers

SHAMROCK SHAKE 1-3 scoops of vanilla protein powder 1 and cups of skim milk 2 scoops of Greens Plus

AFTER EIGHT LITE1-3 scoops of chocolate protein powder

1 and cups of ice water peppermint extract

BERRY DELICIOUS

1-3 scoops of strawberry protein powder 1 and cups of ice water scoop of raspberries

scoop of strawberries

BERRY MINT COOLER 1-3 scoops of strawberry protein powder 1 and cups of ice water cup of raspberries

peppermint extract

Strawberry Shortcake

After Eight Lite


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BLUE LAGOON 1-3 scoops of vanilla protein powder 1 and cups of ice water

cup of blueberries

CAFFEINE BUZZ1-3 scoops of chocolate protein powder

1 and cups of ice water instant coffee

CRAVING BUSTER 1-3 scoops of vanilla protein powder 1 tbsp of ax oil cup of strawberries

cup of raspberries

1 and cups of ice water

MORNING GLORY1-3 scoops of vanilla protein powder 1 and cups of ice water 2 scoops of Greens Plus 1 tbs of ax oil

TURBO CHARGE 1-3 scoops of strawberry protein powder cup of melons

cup of bananas


Caffeine Buzz

Turbo Charge


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SPLENDID CINNAMON 1-3 scoops of chocolate protein powder 1 tbsp of cinnamon


AFTER EIGHT 1-3 scoops of chocolate protein powder 1 and cups of skim milk 5 drops of mint extract cup of ice

CUP OF YOUTH1-3 scoops of chocolate protein powder

1 and cups of skim milk 1 tbsp of chocolate syrup 1 scoop of bananas 4 chocolate wafers

TUTI FRUITI1-3 scoops of vanilla protein powder

1 and cups of orange Gatorade cup of strawberries

cup of bananas

WILDERNESS EXPLOSION 1-3 scoops of vanilla protein powder 1 and cups of blueberry Gatorade cup of strawberries

cup of blueberries

Wilderness Explosion

Cup of Youth


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NO NONSENSE GAINER SHAKE(if you can stomach it!)1-2 cups of pasteurized egg whites

cup of cooked oatmeal

1-2 cups of 1% chocolate milk

of raspberry yogurt cup of frozen fruit (your choice) 1 tbs of natural peanut butter

TROPICAL CLOUD1 orange, peeled

pineapple, peeled and cored

1 cup low-fat yogurt

6 ice cubes

RAINBOW FREEZE fresh pineapple, peeled

cup strawberries

3 scoops raspberry sherbet

ORANGE TWIST pineapple, peeled

cup strawberries

3 scoops orange sherbet

BERRY TWIST1 lemon, peeled

cup blueberries cup blackberries

3 scoops raspberry sherbet

LEMONADE SYRUP 6 lemons, peeled, 1 cups sugar

Orange Twist

Berry Twist


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Veggie and Fruit Smoothies

TWO CAN MANGO Inch slice fresh ginger

mango

fresh pineapple, peeled

AN ANTIOXIDANT A DAY cup cranberries

cup raspberries

cup strawberries cup white grapes

1 teaspoon honey

MR. BONES small head cabbage

1 celery stalk1 apple

VITAMIN C ZING 3 oranges, peeled

1/8 inch slice fresh ginger

CALCIUM BUILDER

small head cabbage 1-2 fresh basil leaves1 stalk broccoli (3-4 owerets with stalk)1 celery stalk1 apple

Two Can Mango

An Antioxidant A Day


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TEACHERS PET 1 apple

a tangerine, peeled

HEALTHY WOMEN2 broccoli owerets with stalk green pepper

1 carrot1 celery stalk1 tomatoTabasco sauce to taste

Y ZONE 8 medium tomatoes

1 lemon, peeled1 stalk celery1 medium carrot1 teaspoon Worcestershire1 teaspoon salt

EYE OPENER2 carrots

1 apple 1 tangerine, peeled

WINTER BLUE ZING 2 apples

cup blueberries

1 orange, peeled

Y Zone


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GOOD MORNING! ruby red grapefruit, peeled

1 pear

1 banana, peeled 1 cup white grapes

LIQUID FIRE 1 medium tomato

jalapeno pepper

1 handful parsley cucumber

FOR YOUR EYES ONLY2 carrots

yellow squash

1 pear

HEALTHY MAN 1 medium tomato 3 sprigs of asparagus

1 stalk of celery yellow squash

X ZONE 1 handful romaine lettuce 1 handful alfalfa sprouts 1 carrot 2 handfuls spinach

1 stalk celery

X Zone

Good Morning

For Your Eyes Only


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VIT A MIN 1 tomato cucumber

bunch parsley 1 carrot

ORCHARD BLEND2 apples

2 pears

VINEYARD HOP 1 cup grapes 1 pear

THE HEALTH CLUB of a 6 ounce bag spinach

3 carrots

PASSION POTION1 pear2 apples

Small piece gingerroot

SOUR GRAPES 1 lime, peeled 2 cups red grapes

Passion Potion

Vit A Min


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Vince Delmonte www.YourSixPackQuest.com 2008. Page 15 o

THE FIBER PRESS2 apples

lemon, peeled

Creative Options and Criteria to making your own protein shake:

Carbs --> should come from oatmeal, fruit, graham crackers, yogurt, low fat ice

cream

Protein --> should come from protein powder, egg whites, milk or cottage cheese

Fats --> should come from olive oil, nuts, ax oil or natural peanut butter

Water --> Add one tbsp at a time until smooth and creamy

Ice cubs --> at least cup but not necessary

Juice --> can be alternated as liquid but not suggested because its a poor source

of carbs

Extras --> be creative and experiment with Oreos, mint extract, vanilla extract,honey etc

The Fiber Press
http://www.vincedelmontefitness.com/http://www.vincedelmontefitness.com/

healthy meals on the go

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