Copy write 2015 www.WLSDailyPlate.com Instructions Place desired ingredients in blender, blend until smooth. Protein Powders Look for a protein powder that contains at least 20 grams of protein and less than 5 grams of carbohydrate per serving. Keep protein drinks to one per day (or less), and make sure your other meals contain whole foods focusing on protein and produce. PROTEIN SHAKE PERFECTION Follow these steps for a yummy shake! 1. Choose a protein 1 scoop protein powder / 4-5 oz. plain greek yogurt / 1/2 cup cottage cheese 2. Add fiber Add 1 Tbsp of any of the following: ground ﬂaxseed / hemp seeds / chia seeds / whole rolled oats 3. Add fruits & vegetables 1/2 cup total: apple, banana, blackberries, blueberries, cherries, mango, peach, pineapple, papaya, raspberries, strawberries, watermelon, lime or lemon juice 1/2-1 cup total: arugula, shredded carrots, kale, spinach 4. Add liquid 1/2 cup (plus or minus for consistency) almond milk, soy milk, water, no sugar added coconut water 5. Optional Mint leaves, ginger (ground or fresh), ground cinnamon, cilantro, parsley, coconut ﬂakes, honey, extracts (peppermint, vanilla, almond), one pitted date, ice.

PROTEIN SHAKE PERFECTION - wlsdailyplate.com · Protein Powders Look for a protein powder that contains at least 20 grams of protein and less than 5 grams of carbohydrate per serving.!!

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Page 1: PROTEIN SHAKE PERFECTION - wlsdailyplate.com · Protein Powders Look for a protein powder that contains at least 20 grams of protein and less than 5 grams of carbohydrate per serving.!!

Copy write 2015 www.WLSDailyPlate.com

Instructions !Place desired ingredients in blender, blend until smooth.!

Protein Powders

Look for a protein powder that contains at least 20 grams of protein and less than 5 grams of carbohydrate per serving.!

!Keep protein drinks to one per day (or less), and make

sure your other meals contain whole foods

focusing on protein and produce.

PROTEIN SHAKE PERFECTION

Follow these steps for a yummy shake!

1. Choose a protein

1 scoop protein powder / 4-5 oz. plain greek yogurt / 1/2 cup cottage cheese

2. Add fiber

Add 1 Tbsp of any of the following: ground flaxseed / hemp seeds / chia seeds / whole rolled oats

3. Add fruits & vegetables

1/2 cup total: apple, banana, blackberries, blueberries, cherries, mango, peach, pineapple, papaya, raspberries, strawberries, watermelon, lime or lemon juice

1/2-1 cup total: arugula, shredded carrots, kale, spinach

4. Add liquid

1/2 cup (plus or minus for consistency) almond milk, soy milk, water, no sugar added coconut water

5. Optional

Mint leaves, ginger (ground or fresh), ground cinnamon, cilantro, parsley, coconut flakes, honey, extracts (peppermint, vanilla, almond), one pitted date, ice.

http://www.WLSDailyPlate.com

Page 2: PROTEIN SHAKE PERFECTION - wlsdailyplate.com · Protein Powders Look for a protein powder that contains at least 20 grams of protein and less than 5 grams of carbohydrate per serving.!!

Toasted Coconut Mango Shake

INGREDIENTS!1 cup frozen mango (or fresh)!

1 cup unsweetened almond milk!

1 scoop vanilla protein powder!

1 Tbsp. toasted coconut chips (or shredded coconut) (or ⅛ tsp. coconut extract)!

½ lime, juice (optional)!

5-6 ice cubes (optional)!

INSTRUCTIONS!Place all ingredients in blender, blend on high until combined. Top with additional coconut and lime slice, if desired. Makes 2 servings. !

Peach Cobbler Shake

INGREDIENTS!

½ cup reduced fat cottage cheese!

1 scoop vanilla whey protein powder!

1 Tbs. vanilla instant pudding mix !

1 cup frozen peaches!

1 Tbs. whole grain oats!

1 cup water!

Cinnamon - to garnish!

!INSTRUCTIONS!

Place all ingredients in blender, blend on high until smooth. Top with cinnamon if desired. Makes 2 servings. !

REMINDER Protein shakes are an easy way to make sure you meet your daily protein goals. However, there is the potential for them being “too much of a good thing.” Drinking the majority of your meals doesn’t give you the opportunity to practice your new eating techniques following weight loss surgery.

Copy write 2015 www.WLSDailyPlate.com

http://www.WLSDailyPlate.com