Double Protein Milk
1-cup fat-free milk
1/3 -cup non-fat dried milk
Mix & store in refrigerator.
Use this anytime a recipe calls for water (hot cereals, mashed potatoes, etc.)
Fruit Smoothie Basic Ingredients
1 scoop protein powder
4-6 ounces of liquid
½ cup fresh or frozen fruit – watch out for added sugars in frozen fruit
Non-fat dry milk (1 scoop + 1 cup cold water)
Diet V-8 Splash
Fresh or frozen berries: strawberries, blueberries, raspberries; blackberries, etc.
Fresh or frozen peaches, apricots, cherries, grapes, mango, and papaya
Fresh or frozen melon: cantaloupe, watermelon, honeydew
Watch out for added sugars in frozen fruit
Optional Flavor Variations:
For an extra chocolatey flavor, try adding a tablespoon of Nestle No Sugar Added Chocolate Drink Mix.
Davinci Sugar Free Drink Syrups are available in limited flavors like Sugar-Free Vanilla or Sugar-Free Hazelnut at Wal-Mart and Target. For more flavor options from Vanilla to Peanut Butter, you can order online.
1 scoop chocolate whey protein powder
1 scoop (protein powder scoop) powdered skim milk
1 tsp sugar-free chocolate pudding mix
1 tsp Splenda
1 tsp Folgers Decaffeinated Instant Coffee Crystals
8 ounces crushed ice
2 sugar free orange Popsicles or 8 oz of sugar free Tang
8 ounces crushed ice
1 scoop vanilla protein powder
1 packet Splenda
1 tsp sugar-free vanilla pudding mix
1 can tiny peeled shrimp
2 bricks fat free cream cheese
½ cup milk
2 Tbsp Worcestershire sauce
Bring cream cheese to room temperature. Drain ½ the liquid from the shrimp then combine shrimp and remaining liquid into a bowl with the cream cheese. Add ½ cup skim milk and 2 Tbsp Worcestershire sauce then blend with hand mixer. Refrigerate 2 hours. Serve with Melba Toast.
Pinto Bean Dip
½ small onion diced and 2 garlic cloves chopped
2 tsp olive oil
1 – 15 oz can pinto beans, drained and rinsed
1 cup salsa
½ cup chicken broth
Sauté the onion and garlic in olive oil in a nonstick skillet until golden brown. Place beans, sautéed ingredients, and salsa into food processor and add broth slowly until desired consistency is reached. Pour mixture into skillet and cook until bubbly and thickened, about 10 minutes.
High Protein Cupcake
1-cup ricotta cheese
1 tsp of vanilla
3-4 packets of Equal
2 graham cracker, crushed and divided
4 paper cup cake holders
Mix ricotta cheese, vanilla and equal together. Blend it in to a smooth paste.
Sprinkle small amount of graham crackers in bottom of the 4 paper cups.
Spoon ¼ of the ricotta cheese mixture in to the paper cups.
Top with more crushed graham crackers
Refrigerate it for 2 hours before serving.
½ cup prepared jello (orange or cherry works well)
½ cup low fat cottage cheese
1 Splenda or equal
Put in bullet and blend till smooth - put in fridge and chill 30 min