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BODY TRANSFORMATION

POWER SMOOTHIES

30 High Protein, Nutrient-Dense

Fitness Smoothie Recipes

By Sean Nalewanyj

- Copyright & Disclaimer -

Before beginning any new exercise, nutrition or dietary supplement program you should consult a physician first. The information presented herein is not meant to treat or prevent any disease or to provide the reader with medical advice. If you are looking for specific medical advice then you should obtain this information from a licensed health-care practitioner. This publication is intended for informational use only. Sean Nalewanyj and www.BodyTransformationTruth.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from the use of this program will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve.

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Important Information Before you get started with these smoothie recipes, here are a few key points to keep in mind… 1) These are all whey protein based smoothies, as whey is the highest quality and best tasting form of protein powder available. You can find my top 3 recommended whey protein products here. The nutritional information for each recipe is based on the use of Optimum Nutrition 100% Whey, which is the product I personally use and most highly recommend. You can feel free to substitute the whey for a different form of protein powder if you wish, but the recipes may need adjusting in order to achieve the right consistency. (Most other forms of protein powder will be thicker) 2) The recipes are definitely not set in stone, and you can play around with them by throwing in extra ingredients or subtracting ingredients to find a shake that best matches your taste preferences. 3) I’ve provided a mix of low, medium and high calorie shakes depending on your individual needs. If you find a recipe that you like but the calorie level is not in a range that best suits your diet, you can simply increase or decrease the size of the shake accordingly. 4) The liquid base for each shake is either water or skim milk. Another option is to use a milk substitute, such as almond milk or rice milk. 5) If you prefer a sweeter shake, you can add in some extra zero calorie sweetener of your choice, such as Stevia or Splenda.

http://www.seannal.com/recommended-whey-protein.htmlhttp://www.seannal.com/recommends/optimum-whey.htmlhttp://www.seannal.com/recommends/optimum-whey.html

Recipe List Vanilla Coffee Shake Peppermint Oatmeal Shake Tropical Treat Shake Cinnamon Roll Shake Almond Blast Shake Banana Bread Shake Wild Berry Shake Strawberry Vanilla Shake Strawberry Nut Shake Blueberry Dream Shake Berries & Cream Shake Berry Good Shake Peanut Butter Cup Shake Strawberry Cheesecake Shake Peanut Brittle Shake Strawberry Energy Shake Coffee Banana Shake Chocolate Almond Shake Caramel Hazelnut Shake Plum Lemon Shake Tropical Pleasure Shake Super Peach Shake Plum Lemon Shake Pineapple Power Shake Peaches and Cream Shake Honey Banana Shake Banana Delight Shake Peanut Butter Banana Shake The Hulk Shake Clean Mass Gainer Shake

5 6 7 8 9

10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34

Vanilla Coffee Shake

Ingredients 2 scoops vanilla whey protein 1 cup skim milk 1/2 cup low-fat, coffee flavored ice cream Ice * Additional sweetener if desired * Water to thin if necessary

Method 1. Combine all ingredients into a blender and blend for approx 30-60 seconds on high.

Nutritional Content Energy: 466 Calories Protein: 60g Carbs: 43g Fat: 6g

http://www.seannal.com/recommended-whey-protein.html

Peppermint Oatmeal Shake

Ingredients 2 scoops chocolate whey protein 1 cup skim milk 1/2 cup sugar-free vanilla ice cream 1/2 cup dry oatmeal 1/2 tsp peppermint extract Ice * Additional sweetener if desired * Water to thin if necessary




Tropical Treat Shake

Ingredients 1 scoop vanilla whey protein (or any fruit flavored whey protein) 1/2 cup unsweetened pineapple juice 1/2 cup water 1 large banana (frozen) 2 tbsp low-fat sour cream 1 tsp coconut extract Ice * Additional sweetener if desired * Water to thin if necessary

Method 1. Combine all ingredients into a blender and blend for approx 30 seconds on high.



Cinnamon Roll Shake

Ingredients 2 scoops vanilla whey protein 1 cup skim milk 1 tbsp sugar-free instant vanilla pudding 1/4 tsp cinnamon 1/4 tsp vanilla extract 1/2 tsp butter-flavor extract Ice * Additional sweetener if desired * Water to thin if necessary




Almond Blast Shake

Ingredients 1 ½ scoops vanilla whey protein 1 cup skim milk 1/2 cup dry oatmeal 1/2 cup raisins 1/4 cup slivered almonds Ice * Additional sweetener if desired * Water to thin if necessary




Banana Bread Shake

Ingredients 1 ½ scoops vanilla whey protein 1 cup water 1 large banana 1/2 cup cooked oatmeal 1/2 cup bran flakes Ice * Additional sweetener if desired * Water to thin if necessary




Wild Berry Shake

Ingredients 1 ½ scoops vanilla whey protein 1 cup skim milk 8 raspberries 4 large strawberries 15 blueberries Ice * Additional sweetener if desired * Water to thin if necessary




Strawberry Vanilla Shake

Ingredients 1 ½ scoops vanilla whey protein 1/2 large banana 4 frozen strawberries 1 tsp vanilla extract Ice * Additional sweetener if desired * Water to thin if necessary




Strawberry Nut Shake

Ingredients 2 scoops vanilla whey protein 1 cup fat-free strawberry Greek yogurt Water to thin 4 strawberries 1/5 cup chopped macadamia nuts Ice * Additional sweetener if desired




Blueberry Dream Shake

Ingredients 1 scoop vanilla whey protein 1 cup water 1/2 cup frozen blueberries 1/2 cup plain low-fat strawberry yogurt 2 tsp flaxseed oil Ice * Additional sweetener if desired * Water to thin if necessary




Berries & Cream Shake

Ingredients 1 ½ scoops vanilla whey protein 1 cup unsweetened pineapple juice 1/2 cup frozen strawberries 1/2 cup frozen blueberries Ice * Additional sweetener if desired * Water to thin if necessary




Berry Good Shake

Ingredients 2 scoops vanilla whey protein 1 cup skim milk 1/2 cup low-fat raspberry yogurt 1/2 cup frozen blackberries Ice * Additional sweetener if desired * Water to thin if necessary




Peanut Butter Cup Shake

Ingredients 1 ½ scoops chocolate whey protein 1 cup skim milk 1/4 cup dry oatmeal 2 tbsp natural peanut butter 2 tbsp sugar-free hazelnut creamer Ice * Additional sweetener if desired * Water to thin if necessary




Strawberry Cheesecake Shake

Ingredients 1 scoop strawberry whey protein 1 cup skim milk 8 frozen strawberries 4 tbsp low-fat sour cream Ice * Additional sweetener if desired * Water to thin if necessary




Peanut Brittle Shake

Ingredients 1 scoop vanilla whey protein 1 cup skim milk 2 tbsp sugar-free instant butterscotch pudding mix (dry) 1 tbsp natural peanut butter Ice * Additional sweetener if desired * Water to thin if necessary




Strawberry Energy Shake

Ingredients 1 scoop strawberry whey protein 1 cup water 10 strawberries 1 tbsp flaxseed oil 1/2 tsp vanilla extract Ice * Additional sweetener if desired * Water to thin if necessary




Coffee Banana Shake

Ingredients 2 scoops chocolate whey protein 1 cup skim milk 1 large banana 1 tbsp instant coffee Ice * Additional sweetener if desired * Water to thin if necessary




Chocolate Almond Shake

Ingredients 1 scoop chocolate whey protein 1 cup skim milk 15 raw almonds 1/2 tsp coconut extract Ice * Additional sweetener if desired * Water to thin if necessary




Caramel Hazelnut Shake

Ingredients 2 scoops chocolate whey protein 1 cup skim milk 4 tbsp fat-free Greek vanilla yogurt 1 tbsp natural peanut butter 2 tbsp sugar-free hazelnut coffee creamer 1/8 cup sugar-free caramel cream topping Ice * Additional sweetener if desired * Water to thin if necessary




Plum Lemon Shake

Ingredients 2 scoops vanilla whey protein 1 cup water 1 ripe plum, pitted Juice of 1 lemon Ice * Additional sweetener if desired * Water to thin if necessary




Tropical Pleasure Shake

Ingredients 1 ½ scoops vanilla whey protein 1 cup water 1 large banana 1/2 tsp pineapple extract 1/2 tsp coconut extract 1 tbsp heavy cream Ice * Additional sweetener if desired * Water to thin if necessary




Super Peach Shake

Ingredients 1 ½ scoops vanilla whey protein 1 cup water 1/2 ripe peach (peeled) 6 frozen strawberries 1 tbsp flaxseed oil Ice * Additional sweetener if desired * Water to thin if necessary




Pineapple Power Shake

Ingredients 1 scoop vanilla whey protein 1 cup pineapple juice 3 strawberries 1 banana 3 tbsp low-fat Greek yogurt Ice * Additional sweetener if desired * Water to thin if necessary




Peaches and Cream Shake

Ingredients 1 ½ scoops vanilla whey protein 1 cup skim milk 1 large ripe peach, pitted 2 tbsp low-fat sour cream Ice * Additional sweetener if desired * Water to thin if necessary




Honey Banana Shake

Ingredients 1 scoop vanilla whey protein 1 cup water 3/4 cup low-fat Greek yogurt 1 banana 1 tsp flaxseed oil 2 tsp honey 1 tsp spirulina Ice * Additional sweetener if desired * Water to thin if necessary




Banana Delight Shake

Ingredients 2 scoops vanilla whey protein 1 cup skim milk 1 large banana (frozen) 2 tsp flaxseed oil Ice * Additional sweetener if desired * Water to thin if necessary




Peanut Butter Banana Shake

Ingredients 2 scoops vanilla or chocolate whey protein 1 cup skim milk 1/2 cup almond flakes 1 tbsp peanut butter 1/2 banana 1 tbsp honey Ice * Additional sweetener if desired * Water to thin if necessary




The Hulk Shake

Ingredients 2 scoops chocolate whey protein 1 cup skim milk 1 cup vanilla ice cream Mint Extract, 1/4 teaspoon * Additional sweetener if desired * Water to thin if necessary




Clean Mass Gainer Shake

Ingredients 2 scoops chocolate whey protein 1 cup skim milk 1/2 cup dry oatmeal 1 large banana 2 tbsp peanut butter 1 pinch cinnamon



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