41 RECIPES DELICIOUS
Losing Weight can Taste Amazing and Never Leave You Hungry! Quick & Easy | Low calorie | protein packed
SMOOTHIE MENU Start Here! What the HECK are Meal Replacement Shakes? Why Five Meals a Day?
3 6 11
PROTEIN PACKED 16 17 18 19 20
Vanilla Coconut Banana Nut Banana Espresso Chill Tangerine Honey Nut
Strawberry Peach Frozen Vanilla Latte Pomegranate Apple Pie a la Mode Strawberry Apple
21 22 23 24 25
LOW CALORIE Blackberry Boost Mint Chocolate Chip Apple Raspberry Perfect Peach Cobbler Chocolate Covered Banana Strawberry Oatmeal Pina Colada Caramel Mocha
27 28 29 30 31 32 33 34
Kiwi Coconut Cinnabun Chocolate Pumpkin Oatmeal Orange Cantaloupe Vanilla Mocha Latte Coconut Mocha Dark Chocolate Mocha
35 36 37 38 39 41 42
DESSERT Butter-Finger Candybar Chocolate Peanut Butter Cup Strawberry Cheesecake Caramel Coconut Cookie Key Lime Pie
44 45 46 47 48 49
Lemon Meringue Pie Pumpkin Cheesecake Hot Chocolate Banana Mocha Chocolate Mocha Mudslide
50 51 52 53 54
Peachy Green Blueberry Kale
GREEN Green Apple Tropical Pineapple
Dessert for breakfast? Go for it! Although we’ve classified the recipes in this book as BREAKFAST, PROTEIN-PACKED, GREEN and DESSERT, every smoothie contains the essential nutrients to replace any meal of the day. IdealShape® and IdealShake® are registered trademarks of IdealShape, LLC. All other product names are trademarks of their respective owners.
Losing Weight Can Taste Amazing and Never Leave You Hungry Hi, I’m Lindsey, the certified nutritionist at IdealShape, and I’m so glad this book made it into your hands! We at IdealShape are very confident in saying that this little recipe book could literally change your life! I’ve personally created the recipes in this book to help you:
• Curb hunger • Lose weight, and • Increase energy With every delicious sip, you’ll also be able to:
• Satisfy your sweet tooth • Boost your immune, nervous, muscular and digestive systems • Get a complete meal for just 200-300 calories We understand that starving yourself to lose weight never works. In fact, we’ve found that hunger is the BIGGEST deterrent to weight loss! Simply put, if you can’t control hunger, you can’t lose weight. Here’s the good news: You don’t need to be hungry to lose weight. IdealShape has developed a way for you to achieve weight loss and reach YOUR “Ideal Shape” without feeling hungry.
It’s all about eating small, delicious and nutritious meals throughout the day. To replace some of the high-calorie meals you would otherwise eat, which have probably been keeping you from reaching your ideal shape (if we’re being honest), you simply replace meals with the smoothies in your book. What Makes a Shake a “Meal”? You’re going to see that all the smoothie recipes in your book include a special ingredient called IdealShake®. It’s our proprietary blend of 22 essential vitamins and minerals and high quality protein, and it provides a low calorie meal option, containing only 90-100 calories per scoop. You can get the same nutrition as a full meal by making any of the smoothies in your book when you include IdealShake. Any of our four IdealShake flavors are also delicious and satisfying as a shake by just adding water or milk. Why IdealShake is Totally Unique So what makes IdealShake unlike any other shake on the market, and how does it control hunger? It is all about potatoes. Yes, you read that right! IdealShake contains Slendesta®, an all-natural vegetable protein from potatoes. The active ingredient in Slendesta is Proteinase Inhibitor II or PI2. Simply put, PI2 promotes the body’s natural release of Cholecystokinin or CCK. CCK is a powerful peptide that signals the stomach and brain to induce feelings of fullness and satisfaction. When taken as recommended and over time, IdealShake with Slendesta has resulted in significant weight loss and reduction in waist and hip measurements. Just to put your mind at ease, Slendesta is 100% stimulant-free and does not cause jitters, bloating, discomfort or other side effects that are commonly associated with some other weight management ingredients. IdealShake with its hunger blocker, Slendesta, is known to keep you full for up to three hours. 4
Kim L. says, “I lost 105 pounds with IdealShake! My favorite thing is to try new recipes. Always being able to change up my smoothie recipes keeps the IdealShape plan fresh and easy to follow. This book is great!” So if you’re ready to kill those hunger cravings and lose weight with delicious smoothies, this book is for you. May your shape be “your ideal shape” and may your life be “your ideal life,” Lindsey and the IdealShape Family
What the HECK Are Meal Replacement Shakes? Meal replacement shakes are the most important part of our IdealPlanTM, which is losing weight and being healthy while consuming five small, delicious meals through the day. First of all, a meal replacement shake is just what the name implies: it replaces a regular meal. Using Smoothies to Replace Meals and Lose Weight “After my husband was deployed in military, I gained 65 pounds in baby weight with my second pregnancy. I weighed 186 pounds and was using pregnancy as an excuse. I did not want my husband to come to me looking like the same overweight person, so I started replacing two meals a day with an IdealShake. I lost 6 dress sizes and 67 pounds! Last month, I gave birth to my third baby and this time I gained 25 pounds. One month after giving birth, I had already lost that 25 pounds without exercise. I did it by eating five meals a day, which included an IdealShake for breakfast, an IdealBar as a morning snack, and another IdealShake as my second meal of the day.” – Jenna
Meal replacement shakes: most of you have heard of them, and you’ve probably had one or two at some point in your life, when you decided to “get serious” about your fitness. But what makes a meal replacement shake a meal, versus just another milkshake? After all, the goal isn’t just to reduce calories — it’s also to feel healthy and full of energy to live your ideal life!
Because we have added our proprietary meal replacement shake, IdealShake, to each of the recipes we can truly say the smoothies in this book can replace a meal:
while tasting delicious leaving you full for hours balancing your nutrition providing energy and of course facilitating weight loss Since the popularity of the phrase “meal replacement shake” has skyrocketed recently and the consumption of shakes as meal replacements has increased dramatically I am going to use “meal replacement shake” to include the meal replacement smoothies in your book. IMPORTANT: Not all meal replacement shakes are created equal! Initially, meal replacement shakes were prescribed by physicians to those who had chronic illnesses, were losing their appetites and were unable to eat whole food. Physicians then began prescribing meal replacement shakes as an integral part of physician-supervised weight loss programs. Today meal replacement shakes have become a part of many people’s lives through commercial diet programs as well as from the continued recommendations of medical doctors. Meal replacement shakes intended for weight loss must be low-calorie and fortified with substantial amounts of vitamins, minerals and protein. A weight loss shake MUST provide a “full” feeling and give the body some energy without breaking the bank when it comes to caloric intake. 7
One of my favorite things about meal replacement shakes is that they have fixed content, calorie amounts and portions. If too much wiggle room is a problem for you, like it is for me, then shakes actually help you regain control over your appetite. Here’s perhaps the biggest benefit of all: replacing meals with shakes eliminates the stress of meal planning. It’s incredibly convenient, whether you’re at home, at work or taking your meal on the go. If fast food used to be your desperate last resort, it doesn’t have to be anymore. I can’t think of anything better than a shake for a meal that requires no cooking or meal preparation! Some studies have shown that the more variety of foods a person is exposed to in one sitting, the more likely they will overeat. (That’s why buffets are such a disaster for people trying to lose weight.) Some others have said the overreliance on meal replacement shakes or rigid menus with no variety could lead to nutritional deficiencies over time. At IdealShape we solved both of these concerns. For those who like variety in their diets (and most of us do) we have provided 41 Smoothies to give you healthy choices and variety. And since we’re all concerned about nutrition, we have included a blend of 22 essential vitamins in each scoop of IdealShake. WARNING: many of the meal replacement shakes that are available today are high in artificial ingredients and are more like glorified milkshakes than meals! “At 280 pounds and only 5 ft 9 in tall, I knew I was heavy. I had no excuse for getting fat — I just got lazy, loved to eat and slowly packed it on. So finally I made a decision, I need a change. I researched and found IdealShape meal replacement shakes. I knew in my mind what I needed to do, and now my heart was in it also. I started having two shakes a day and watched my carb intake religiously. Weight started coming off fairly quickly - 10 pounds, 20 pounds gone. Pretty soon it was 40 then 50 pounds… I was able to start exercising and today I am officially down 75 pounds. I owe it all to what IdealShape has done for me. At 52, I feel better than I’ve felt in 30 years!” – Mark 8
Some experts “suggest” that using meal replacement shakes may put you at risk for overeating. They “suggest” that the human body was designed to chew and consume food. They believe people on a liquid diet will subconsciously seek out more food in order to get that chewing sensation. Here’s what you need to remember: on the IdealPlan, you’re only replacing up to two meals a day with meal replacement shakes. Your three other meals will consist of food that is “chewy,” leaving your body full and satisfying your chewing needs. Now, if you were only having shakes for your meals, you may feel ravenous by lunchtime and dinnertime. And we know that hunger is the enemy in weight loss. That’s why our five meal plan includes two meal replacement shakes, plus three more meals or snacks that I’ve built into the daily meal plan. What’s more, the shakes in this book actually fill you up. The Essential Ingredient You recall one of the criteria for a GREAT meal replacement shake is it MUST leave you feeling full for hours. That’s why we include IdealShake in each of our smoothie recipes. As you probably know by listening to me or reading the “Read First” page of this book, IdealShake contains a powerful all-natural hunger-blocker called “Slendesta” which controls feelings of hunger up to three hours. Slendesta is only found in one meal replacement shake: IdealShake. Most meal replacement shakes only use fiber to fill you up, but it’s rarely enough to get you to your next meal. We use a unique blend of protein, fiber and the hunger-blocker Slendesta to keep you feeling full and satisfied between meals.
So let’s wrap this up: we are extremely confident in providing you a meal replacement shake that: tastes DELICIOUS leaves you FULL for hours balances your NUTRITION provides ENERGY and of course generates WEIGHT LOSS Each of the Smoothie recipes in your book contains IdealShake. Using IdealShake as an ingredient in your smoothies or with just milk or water is the only way we can make the bold statements we make about meal replacements shakes. Quite frankly we can’t make these statements about meal replacement shakes in general, ONLY those that contain IdealShake. So you can feel confident about the nutrition you’re getting with every smoothie you blend up from this book! “Before I found IdealShape I had been on every diet known to man. I would always lose 10 or 20 pounds, then get bored and gain it back. When I started with IdealShake, I thought… I’ve been fat my whole so this won’t work. But it was the push I needed. I said to myself I would never “diet” again — well this is not a diet, it’s a way of life. A change to my whole concept of food and eating it. If IdealShake didn’t taste good or work, there is no way I could have accomplished this major feat, so THANK YOU so very much for the product and the support.” – Kelly
Enjoy Your Book, Lindsey
Why Five Meals a Day? By now you’ve heard us talk about how the IdealPlan is based on five small meals a day. We’ve found that this works much more effectively for weight loss than having two or three large meals a day. We’ll explain why dividing up your calories into five meals is beneficial. First, I want to show you what our daily five-meal plan looks like: 1. 2. 3. 4. 5.
Breakfast Smoothie Mid-Morning Snack Lunch Smoothie Mid-Afternoon Snack Whole Food Dinner
All of the smoothies in this book can be incorporated into the five-meal plan. In fact, these meal replacement shakes are the MOST IMPORTANT part of it! That’s because, like I’ve mentioned, smoothies with IdealShake help you successfully reduce caloric intake, stay full for several hours, get essential nutrients, and never skip a meal. Meal replacement shakes keep you out of the “hunger danger zone” while you’re changing your appetite on the path to fat loss. Best of all, they’re incredibly
convenient. So another reason we love the smoothies in this book: they make it easy to follow the “five meal a day” plan! Five Daily Meals Promotes Weight Loss We’ve found that people who eat five meals a day achieve more dramatic weight loss results than they could previously achieve with two or three meals a day. Why would that be? There are several factors at play. In general, the five-meal pattern is going to help you: Naturally decrease your calorie intake… By eating five small meals a day, you’re able to avoid extreme hunger and stay in control of what and how much you eat. Not only do we tend to overeat when we’re very hungry, but researchers from Yale and University of Southern California discovered that we’re also more likely to want fatty, salty and sugary foods. When you eat more frequently, you’re more likely to “eat to fuel” and choose healthy foods in the portions you need. Keep glucose and energy levels stable… Eating the right foods at regular intervals should stabilize your blood sugar levels and avoid the spikes that come from huge, carb heavy meals and sugary snacks. By avoiding these spikes and crashes, you can keep a stable level of energy to fuel your willpower and maintain a higher activity level. Plan your meals… Increasing your meal frequency puts you in a position to think ahead and ensure that you aren’t at the mercy of fast food or convenience food. You make time to choose meals and snacks conscientiously, prepare them in advance, and have the willpower to follow through with the plan you’ve already made. Feel good about yourself… Neuroscientists have found that staying satiated helps keep our self-regulation activated. One positive accomplishment leads to another!
By eating approximately every three hours, you’ll stay happy, satisfied and able to stick to your weight loss plan—without ever feeling deprived, hungry or fatigued. Five-Meal Quick Start Guide Replace breakfast and lunch with a delicious smoothie of your choice. Incorporate a mini meal (or snack) between breakfast and lunch, and lunch and dinner. This mini meal should ideally include a balance of carbs, proteins and fats, such as fruit with Greek yogurt or cottage cheese, or an IdealBar®. Eat a healthy dinner with a serving of lean meat and plenty of fiber-rich vegetables. Space your meals approximately three hours apart and avoid eating between meals. Think: eat, stop eating for three hours, eat again. You want to give you body time to digest your meal before you eat again, so not eating between meals is important. Drink plenty of water to stay hydrated and avoid false hunger symptoms. Water acts a natural hunger suppressant for short periods of time. Can you see why eating five small, but filling and nutritious meals each day is the foundation of the IdealPlan? Not to mention, it gives you plenty of opportunities to enjoy all of the 41 delicious smoothies in this book!
The Essential Ingredient: IdealShake® High Quality Protein Blend
A protein-rich diet is essential to fat loss, but it’s hard to get enough of it without adding excess calories, sugars and fats. A quality protein supplement is an excellent aid in maintaining lean, healthy muscle and burning calories more efficiently.
If you can’t control your hunger, you can’t lose weight. Our shake puts you in control with the all-natural hunger blocker Slendesta. Slendesta is clinically proven to help you feel full for up to 3 hours by triggering the release of CCK, a hormone that tells your brain when you’re full.
Refined sugar is a major contributing factor to diabetes, obesity and numerous chronic diseases. IdealShake is sweetened with sucralose, so it satisfies your sweet tooth with only 1 gram of sugar per serving.
Balanced Nutrition IdealShake has 11 grams of protein per serving and over 40% of your recommended daily intake (RDI) of 21 vitamins and minerals.
Low Calories Each shake contains only 110 calories per serving. It’s filling and delicious by itself, yet low-calorie enough to make a perfect base for smoothies.
With 5 grams of fiber per serving, this shake will help you get the fiber you need in your diet to improve digestion and weight loss by moving calories throughout your body without being absorbed.
Available in Chocolate, Vanilla, Strawberry, and Mocha, at www.idealshape.com 14
P R OT E I N PAC K E D S M O OT H I E S
Vanilla Coconut Calories: 275 | Protein: 17g | Carbs: 22g
1 Scoop Vanilla IdealShake 1 Cup Silk Pure Coconute Milk 1/2 Cup Plain Fat-Free Vanilla Yogurt 2 T Coconut Flakes (Unsweetened) Add ice, blend & enjoy! Top with your favorite fruit. The Shakedown: Coconuts can improve insulin secretion. The healthy fats in coconut can slow any rises in your blood sugar levels, and can help to reduce your cravings for sweets. 16
Banana Nut Calories: 315 | Protein: 17g | Carbs: 38g
1 Scoop Vanilla IdealShake 1 Cup Unsweetened Almond Milk 1 T Almond Butter 1/2 of a Banana Add ice, blend & enjoy! Top with your favorite fruit. The Shakedown: Bananas contain tryptophan, which can increase serotonin levels in the brain to improve your mood.
Banana Espresso Chill Calories: 309 | Protein: 20g | Carbs: 44g
1 Scoop Vanilla IdealShake 1 Shot of Cooled Espresso 1 Cup Unsweetened Almond Milk 1/2 of Cup Greek Yogurt 1 Frozen Banana Add ice (since you’re using a frozen banana, you won’t need much). Blend & enjoy! Top with sugar-free caramel. The Shakedown: Protein, check. Fruit, check. Probiotics, check. Espresso, check. It’s the perfect combo to start your day or your workout!
Tangerine Calories: 352 | Protein: 17g | Carbs: 66g
1 Scoop Vanilla IdealShake 2 Seedless, Peeled Tangerines 1/3 Cup Unsweetened Almond Milk 1/2 Frozen Banana 1/4 Cup Greek Yogurt 1 T Honey (Optional) Add ice, blend & enjoy! The Shakedown: Tangerines are packed with plenty of nutrients including flavonoids, vitamin C, vitamin A, folate and potassium. 19
Honey Nut Calories: 324 | Protein: 23g | Carbs: 28g
1 Scoop Vanilla IdealShake 1 Cup Unsweetened Almond Milk 1 T Almond Butter 1 T PB2 1 T Honey Add ice, blend & enjoy! The Shakedown: Almonds have been known to help reduce the risk of heart attacks, lower bad cholesterol and provide healthy fats for weight loss. 20
Strawberry Peach Calories: 275 | Protein: 25g | Carbs: 35g
1 Scoop Strawberry IdealShake 1 Cup Unsweetened Almond Milk 1 Container of Chobani 100 Calorie Peach Greek Yogurt 1/2 of a Peach (Peeled) Add ice, blend & enjoy! The Shakedown: Stone fruit such as peaches, have been shown to ward off obesity-related diseases like diabetes. They also act as an anti-inflammatory and reduce bad cholesterol. 21
Frozen Vanilla Latte Calories: 304 | Protein: 27g | Carbs: 28g
1 Scoop Vanilla IdealShake 1/2 Cup Unsweetened Almond Milk 1/2 Cup Fat-Free Cottage Cheese 2 T Starbucks Instant Coffee 1 T Coffee Creamer Add ice, blend & enjoy! The Shakedown: This smoothie is a great alternative to your regular latte. Not only do you get your wake up, but itâ€™s full of great things for you, like a hearty 22 dose of protein!
Pomegranate Calories: 240 | Protein: 24g | Carbs: 32g
1 Scoop Vanilla IdealShake 1/4 Cup Pomegranate Juice 1/4 Cup Orange Juice 2 Strawberries 1/2 Cup Plain Greek Yogurt Add ice, blend & enjoy! The Shakedown: Not only are pomegranates beautiful in color and taste, they can help improve blood flow to the heart, help reduce stress and aid in weight 23 management. Top with flaxseed for fiber and omega-3 fatty acids.
Apple Pie Ă la Mode Calories: 211 | Protein: 16g | Carbs: 25g
1 Scoop Vanilla IdealShake 1 Cup Unsweetened Almond Milk 1/2 tsp. Apple Pie Spice 3 T Unsweetened Apple Sauce 1 Spoonful of Greek Yogurt (Honey Vanilla) The Shakedown: Greek yogurt has more protein and less sugar than regular yogurt, as well as probiotics to improve digestive health. You can use it in almost any smoothie to add a thick creamy texture. 24
Strawberry Apple Calories: 289 | Protein: 18g | Carbs: 47g
1 Scoop Strawberry IdealShake 1 Cup Unsweetened Almond Milk 1/2 Cup Greek Yogurt 3 Large Strawberries 1/4 of an Apple Add ice, blend & enjoy! The Shakedown: You know all those little seeds you see on a Strawberry? Those are little fiber powerhouse. Strawberries are an excellent source of vitamin C to boost your immune system. 25
LOWâ€“CALOR I E
S M O OT H I E S
Blackberry Boost Calories: 220 | Protein: 14g | Carbs: 21g
1 Scoop Strawberry IdealShake 1 Cup Unsweetened Almond Milk 1/4 Cup Blackberries 1/4 Cup Blueberries 1/4 Cup Strawberries Add ice, blend & enjoy! The Shakedown: Like other berries, blackberries are packed with fiber, antioxidants and other nutrients that offer a slew of benefits, from healthier skin and hair to cardiovascular health. Top with flaxseed for fiber and omega-3 fatty acids
Mint Chocolate Calories: 230 | Protein: 13g | Carbs: 21g
1 Scoop Chocolate IdealShake 1 Cup Unsweetened Almond Milk 2 T Dark Chocolate Chips 1/2 tsp. Mint Extract (add more to taste) Add ice, blend & enjoy! The Shakedown: Mint can help ease upset stomachs, fight bad breath and clear congestion.
Apple Raspberry Calories: 268 | Protein: 13g | Carbs: 47g
1 Scoop Vanilla IdealShake 1/2 Cup Orange Juice 1/2 Cup Water 1/2 Cup Raspberries 1 Apple Add ice, blend & enjoy! Top with Flaxseed. The Shakedown: Flaxseed is high in fiber and omega-3 fatty acids.
Perfect Peach Cobbler Calories: 236 | Protein: 12g | Carbs: 15g
1 Scoop Chocolate IdealShake 1 Cup Unsweetened Almond Milk 1 Peach (Peeled & Pitted) 1/4 Cup Oats 1/2 tsp. Cinnamon Add ice, blend & enjoy! The Shakedown: Studies have found that cinnamon may reduce inflammation, have antioxidant effects and fight bacteria.
Chocolate Covered Banana Calories: 230 | Protein: 12g | Carbs: 27g
1 Scoop Chocolate IdealShake 1 Cup Unsweetened Almond Milk 1.5 T Sugar-Free Banana Cream Pudding Mix 1/2 Frozen Banana Add ice, blend & enjoy! The Shakedown: Sugar-free pudding mixes are great to add to any smoothie for taste and thickness. This smoothie will make you feel like you are eating a chocolate covered banana. 31
Strawberry Oatmeal Calories: 262 | Protein: 15g | Carbs: 32g
1 Scoop Strawberry or Vanilla IdealShake Mix 1 Cup Almond Milk 1/4 Cup Oats 3 Strawberries 3/4 tsp. Brown Sugar Add ice, blend & enjoy! The Shakedown: Oats contain Insoluble fiber, which stays in your stomach longer and helps you to feel fuller, longer. Adding oats to your diet can prevent overeating later on in the day. 32
Pina Colada Calories: 229 | Protein: 13g | Carbs: 22g
1 Scoop Vanilla IdealShake 1 Cup Unsweetened Almond Milk 1 Cup Diced Pineapple 1/2 Cup Shredded Coconut (Unsweetened) Add ice, blend & enjoy! The Shakedown: Pineapple is packed with vitamin C, which helps the body fight against free radicals. It also delivers antioxidant protection with manganese and vitamin B1. 33
Caramel Mocha Calories: 220 | Protein: 12g | Carbs: 31g
1 Scoop Chocolate IdealShake 1 Cup Almond Breeze Iced Coffee 2 T Sugar-Free Caramel Syrup Add ice, blend & enjoy!
The Shakedown: Have your coffee AND stay full until lunchtime. What more could you ask for? 34
Kiwi Coconut Calories: 245 | Protein: 14g | Carbs: 30g
1 Scoop Vanilla IdealShake 1 Cup Pure Coconut Milk (Unsweetened) 1 Kiwi (Peeled) 1/4 Cup Fat-Free Vanilla Yogurt Top with unsweetened coconut flakes. Add ice, blend & enjoy! The Shakedown: Kiwis have been found to help improve sleep, improve skin collagen and reduce the risk of cardiovascular disease.
Cinnabun Calories: 153 | Protein: 12g | Carbs: 11g
1 Scoop Vanilla IdealShake 1 Cup Almond Milk (Unsweetened 1/3 tsp. Cinnamon 1 tsp. Imitation Butter Add ice, blend & enjoy! The Shakedown: An oh-so-heavenly Cinnabun shake for only 153 calories sure beats an actual cinnamon roll, which can pack up to 880 calories!
Chocolate Pumpkin Oatmeal Calories: 206 | Protein: 14g | Carbs: 25g
1 Scoop Chocolate IdealShake 1 Cup Almond Milk (unsweetened) 1/4 Cup Oats 2 T Pumpkin Puree Dash of Cinnamon Add ice, blend & enjoy! Top with sugar-free whipped cream. The Shakedown: Canned pumpkin is low-calorie yet packed with fiber and protein to fill you up, plus beta-carotene for eye health and loads of essential vitamins! 37
Orange Cantaloupe Calories: 225| Protein: 13g | Carbs: 36g
1 Scoop Vanilla IdealShake 1/2 Cup Orange Juice 1/2 Cup Water 1 Cup Cantaloupe Add ice, blend & enjoy! The Shakedown: Cantaloupes have a high water content which helps with dehydration. This melon even pleases the pickiest eaters. 38
Vanilla Mocha Latte (without coffee) Calories: 135 | Protein: 12g | Carbs: 11g
1/2 Scoop Mocha IdealShake 1/2 Scoop Vanilla IdealShake 1 cup Unsweetened Almond Milk 2 T. Sugar-Free Torani caramel flavoring Blend with ice, or make it hot: Heat milk base, add IdealShake mis and caramel, and stir well. The Shakedown: If you love the flavor of coffee, this guilt-free indulgence is for you! Since this version doesnâ€™t contain caffeine, you can have it for dinner or an evening dessertâ€”feel free to add a little whipped cream! 39
Vanilla Mocha Latte (with coffee) Calories: 121 | Protein: 11g | Carbs: 11g
1/2 Scoop Mocha IdealShake 1/2 Scoop Vanilla IdealShake 1/2 cup Unsweetened Almond Milk 1/2 cup hot or iced coffee 2 T. Sugar-Free Torani caramel flavoring Blend with ice, or make it hot: Heat milk or coffee base, add IdealShake mix and caramel, and stir well. The Shakedown: Whatâ€™s a great way to reduce calories? Combine your morning or pre-workout coffee fix with a low-calorie, filling, protein-rich snack.
Coconut Mocha Calories: 245 | Protein: 13g | Carbs: 7g
1 Scoop Mocha IdealShake 1 Cup Almond Breeze Coconut Almond Milk 2 T. Unsweetened Coconut Flakes 2 T. Sugar-Free Chocolate Syrup Mix all ingredients, add ice and blend The Shakedown: Top this refreshing smoothie off with coconut, which adds a little something special and can help reduce cravings for sweets. 41
Dark Chocolate Mocha Calories: 193 | Protein: 14g | Carbs: 26g
1 Scoop Mocha IdealShake 1 Cup Unsweetened Almond Milk 1 T. Cocoa Powder 1/2 of a Banana Mix all ingredients, add ice and blend The Shakedown: This rich, chocolatey smoothie is complete with a half-banana for potassium and trytophan-one of our favorite mood-boosters! 42
D E S SE RT S M O OT H I E S
The Butter-Finger Calories: 240 | Protein: 17g | Carbs: 27g
1 Scoop Chocolate IdealShake 1 Cup Unsweetened Almond Milk 2 T Sugar-Free Butterscotch Jell-O Pudding Mix 2 T PB2 Add ice, blend & enjoy! The Shakedown: You can use all-natural peanut butter instead of PB2 for a really thick and creamy smoothie, but it comes to about 375 calories. 44
Candybar Calories: 298 | Protein: 31g | Carbs: 25g
1 Scoop Chocolate IdealShake 1/2 Cup Unsweetened Almond Milk 1 tsp. Cocoa Powder 2 tsp. Sugar-Free Caramel Syrup 2 T PB2 Add ice, blend & enjoy! The Shakedown: This is not a dream! You can actually have chocolate and caramel for lunch. Melt right into this delectable dessert smoothie.
Chocolate Peanut Butter Cup Calories: 295| Protein: 19g | Carbs: 27g
1 Scoop Chocolate IdealShake 1 Cup Unsweetened Almond Milk 2 T PB2 Add ice, blend & enjoy! The Shakedown: Beautiful, isn’t it? And it’s all yours. Compare this to 210 calories in just two Reese’s Peanut Butter Cups! 46
Strawberry Cheesecake Calories: 221 | Protein: 13g | Carbs: 30g
1 Scoop Strawberry IdealShake 1 Cup Unsweetened Almond Milk 1/2 Cup Strawberries 1/2 T Graham Cracker Crumbs 2 T Sugar-Free Cheesecake Jell-O Pudding Mix Add ice, blend & enjoy! The Shakedown: A serving of protein, a serving of fruit... the only question is to add whipped cream or not to add whipped cream?
Caramel Coconut Cookie Calories: 221 | Protein: 13g | Carbs: 30g
1 Scoop Chocolate IdealShake 1 Cup Unsweetened Almond Milk 1/4 tsp. Coconut Extract 2 T Sugar-Free Caramel Syrup 1 T Sugar-Free Chocolate Syrup Add ice, blend & enjoy! Optional: 1/2 cup fat-free cottage cheese. The Shakedown: Looking for more protein? Add 1/2 cup fat-free cottage chees. Yum!
Key Lime Pie Calories: 191 | Protein: 14g | Carbs: 24g
1 Scoop Vanilla IdealShake 1 Cup Unsweetened Almond Milk 1 Graham Cracker Square 1 T Lime Juice Add ice, blend & enjoy! The Shakedown: Limes are a great source of vitamin C, so this refreshing smoothie will help ward off colds and flus, combat signs of aging and even improve your cholesterol. 49
Lemon Meringue Pie Calories: 297 | Protein: 13g | Carbs: 41g
1 Scoop Vanilla IdealShake 1 Cup Unsweetened Almond Milk 2 T Sugar-Free Lemon Jell-O Pudding Mix 2 T Graham Cracker Crumbs Add ice, blend & enjoy! The Shakedown: Got a craving for lemon meringue? This delicious shake will leave you satisfied and full up to 3 hours, for less calories than a real slice of pie! 50
Pumpkin Cheesecake Calories: 190 | Protein: 21g | Carbs: 21g
1 Scoop Vanilla IdealShake 1 Cup Unsweetened Almond Milk 2 T Sugar-Free Cheesecake Jell-O pudding Mix 1 T Pumpkin Puree 1/2 tsp. Cinnamon Add ice, blend & enjoy! The Shakedown: Pumpkin and cheesecake. Need we say more? This smoothie is the perfect low-calorie way to satisfy your holiday pie cravings! 51
Hot Chocolate Calories: 161 | Protein: 12g | Carbs: 12g
1 Scoop Chocolate IdealShake 1 Cup Unsweetened Almond Milk Directions: Heat almond milk and slowly mix in IdealShake. Mix with candy cane to make a peppermint hot cocoa. The Shakedown: Warm and delicious, filling and nutritious! For a pick-meup, add coffee or espresso to make a mocha blend. 52
Banana Mocha Calories: 280 | Protein: 14g | Carbs: 34g
1 Scoop Mocha IdealShake 1 cup Almond Breeze Coconut Almond Milk 1/2 of a Banana 2 T. Unsweetened Coconut Flakes Mix all ingredients, add ice and blend.
The Shakedown: Coconut and banana turn this mocha smoothie into a heavenly, nutrient-packed meal!
Chocolate Mocha Mudslide Calories: 255 | Protein: 18g | Carbs: 24g
1 Scoop Mocha IdealShake 1 Cup unsweetened almond milk 1 T. dark chocolate chips 1 T. Sugar-Free Torani Caramel syrup 2 T. PB2 The Shakedown: Who needs cake? Not us! This smoothie beats dessert and keeps you fullwith an extra protein punch from PB2 peanut butter powder.
GRE E N S M O OT H I E S
Green Apple Calories: 206 | Protein: 13g | Carbs: 33g
1 Scoop Vanilla IdealShake 1 Cup Orange Juice 1 Cup Spinach 1/2 Green Apple Add ice, blend & enjoy! The Shakedown: Popeye was no fool. Spinach is a low calorie superfood. This leafy green is important for skin, hair and bone health, while providing protein, iron, vitamins and minerals. 56
Tropical Pineapple Calories: 278 | Protein: 16g | Carbs: 47g
1 Scoop Vanilla IdealShake 1/2 Cup Orange Juice 1/2 Cup Pineapple Juice 1/2 Banana 1 Cup Spinach Add ice, blend & enjoy! The Shakedown: Enjoy summer year round with this nutrient packed tropical smoothie. You’ll feel like you’re in the Bahamas, even if you’re just on your patio! 57 Top with flaxseeds for fiber and omega-3 fatty acids.
Peachy Green Calories: 212 | Protein: 14g | Carbs: 21g
1 Scoop Vanilla IdealShake 1/2 Cup Orange Juice 1/2 Cup Water 1 Cup Spinach 1 Peach (Pitted and Peeled) Add ice, blend & enjoy! The Shakedown: All-natural orange juice can reduce inflammation, balance blood pressure, lower bad cholesterol and promote healthy skin. Peaches are a great source of fiber and vitamins A and C.
Blueberry Kale Calories: 237 | Protein: 18g | Carbs: 38g
1 Scoop Vanilla IdealShake 1/2 Cup Greek Yogurt 1/2 Cup Blueberries 1 Cup Kale 1/2 Cup Pineapple Add ice, blend & enjoy! (Add water for consistency) The Shakedown: Kale aids digestion and elimination with its fiber content, and itâ€™s filled with foliate and magnesium. Blueberries and pineapple are great antioxidants that combat free radicals! 59
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Legal Disclaimer The information provided in this book is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information in this book for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Always consult with a healthcare professional before starting any diet, exercise program or dietary supplement. You should not stop taking any medication without first consulting your physician. IdealShape®, IdealShake® and IdealBar® are registered trademarks of IdealShape, LLC. IdealBoostTM is a trademark of IdealShape, LLC. The names of actual companies and products mentioned herein may be the trademarks of their respective owners.