1 serving =
With 2% milk, fruit: 314 kcal; 27g protein; 18g carbohydrate;
18g fat (1g saturated)
With water, fruit: 253 kcal; 23g protein; 12g carbohydrate;
15.7g unsaturated
fat
With water, no fruit: 218 kcal; 23g protein; 3g carbohydrate;
15.5g unsaturated
fat
Note: If you
are following a plan in which fruit is limited, this
shake tastes
great without fruit as well. I sometimes use 1
tablespoon flax
meal instead of the oil to give the shake extra
thickness if
I don't use fruit.
*I
recommend buying chocolate, vanilla, or strawberry
whey
protein powder from Jay
Robb
Enterprises.
This is the only brand I know of that has no
sugars or
artificial sweeteners
and still tastes great! JRE uses stevia, a very
sweet herb
with no effect on blood glucose levels.
If you are
allergic to dairy or are lactose-intolerant, you may
substitute
Jay Robb Egg White Protein Powder. The Egg White
Protein Powder
does not have as much stevia, and you will need to
add stevia
to taste. Many people who are lactose-intolerant can
use whey
protein powder because most of the lactose is removed.
Variations:
Follow the basic formula with the following changes:
Lemon
Blueberry Cheesecake – Vanilla Whey Powder,
1/2
cup frozen Blueberries, 1/3 teaspoon Lemon Extract
Mocha
Almond Fudge – Chocolate Whey, 1 tablespoon
Almond
Butter and omit Flax Oil, 1/2 teaspoon Coffee Extract
Chocolate
Mint –
Chocolate Whey, 1/2 teaspoon Peppermint Extract (or
to taste)
Butterscotch
Kiss –
Vanilla Whey, 1 tablespoon Almond Butter and omit
Flax
Oil, 1/2 teaspoon Butterscotch Extract
Strawberry
Tropical Treat – Strawberry or Vanilla
Whey, 1/2
cup frozen Strawberries, 1/2 teaspoon Coconut
Extract
