High-Protein Liquids

Yield: 1 cup
Protein per cup: 22 grams

Ingredients

• 4 to 6 oz skim milk
• 1/2 cup crushed ice
• 1 scoop chocolate protein powder
• 1 drop peppermint extract

Instructions

Mix protein powder into milk and place in blender. Add ice and peppermint extract.
Blend for 10 to 15 seconds, until a smooth consistency is reached.
Variation: Instead of peppermint, add 1 Tbsp PB2 (powdered peanut butter).

Yield: 3 cups
Protein per cup: 20 grams

Ingredients

• 24 oz cold water
• 2 single-serve, on-the-go packets of Crystal Light lemonade
• 3 scoops strawberry protein powder

Instructions

Measure 24 oz of cold water in a shaker bottle. Add Crystal Light packets and shake to
dissolve. Add protein powder and shake until dissolved. Before serving, shake again as
protein powder will settle at the bottom. Serve over ice.

Yield: 1 cup
Protein per cup: 30 grams

Ingredients

• 1 scoop chocolate protein powder
• 6 to 8 oz cold fat-free milk
• 1 Tbsp PB2 powder
• 1 Tbsp chocolate fudge sugar-free pudding powder

Instructions

Mix all ingredients in a blender or shaker bottle until smooth.

Yield: 2 cups
Protein per cup: 28 grams

Ingredients

• 1 (4-servings) box sugar-free instant pudding
• 2 cups fat-free milk
• 2 scoops unflavored protein powder

Instructions

Add 2 scoops of unflavored protein powder to 2 cups of cold milk. Pour the instant pudding mix into a separate bowl. Pour in the protein powder-milk mixture and combine.

Yield: 3 cups
Protein per cup: 20 grams

Ingredients

• 3 cups cold water
• 2 single serve on-the-go packets of Crystal Light fruit punch
• 3 scoops unflavored protein powder

Instructions

Measure 3 cups of cold water in a shaker container. Add Crystal Light packets. Shake until dissolved. Add protein powder and shake until dissolved. Store in refrigerator and serve over ice.

Yield: 1 cup
Protein per cup: 30 grams

Ingredients

• 1 cup skim milk
• 1 scoop chocolate protein powder
• 1 tsp vanilla extract

Instructions

Mix all ingredients in a blender or shake.

Yield: 1 cup
Protein per cup: 28 grams

Ingredients

• 1 scoop protein powder
• 3/4 to 1 cup light vanilla soy milk
• 1/2 tsp pumpkin pie spice
• Dash ground nutmeg

Instructions

Mix all ingredients in a blender or shaker bottle. Add ice if needed.

Yield: 2 cups
Protein per cup: 16 grams

Ingredients

• 1/2 cup fat-free Greek-style yogurt, plain
• 2 cups chicken broth
• 1 clove garlic, minced
• 1 scoop chicken soup-flavored protein powder
• Dry seasonings or herbs to taste

Instructions

Spray bottom of saucepan with cooking spray. Sauté garlic for 1 minute. Add chicken
broth and warm over medium heat, ensuring temperature does not go over 140 degrees Fahrenheit. Remove from heat and mix in yogurt, protein powder, and seasonings.

Yield: 1 cup
Protein per cup: 26 grams

Ingredients

• 1/2 scoop protein powder
• 1 cup fat-free Greek-style yogurt, plain
• 1 Tbsp sugar-free cheesecake-flavored dry pudding mix
• 1 Tbsp sugar-free strawberry gelatin powder

Instructions

Combine all ingredients in a bowl and chill.

Yield: 2 cups
Protein per cup: 20 grams

Ingredients

• 1 (4 servings) box sugar-free flavored JELL-O
• 1 cup boiling water
• 1 cup cold water
• 2 scoops unflavored protein powder

Instructions

Follow package directions to dissolve the JELL-O in 1 cup of boiling water. After dissolving, set aside to cool for 3 to 5 minutes. In a different bowl, measure 1 cup cold water. Add 2 scoops of unflavored protein powder to cold water, 1 scoop at a time, stirring slowly to dissolve. Stir into dissolved JELL-O. Chill quickly. The protein will settle to create a smooth cloud at the bottom. The taste is unchanged.

Yield: 6
Protein in one Fudgesicle®: 10 grams

Ingredients

• 1 (4-servings) box sugar-free instant chocolate pudding powder
• 2 cups skim milk
• 2 scoops unflavored protein powder

Instructions

Mix the protein powder with milk in a shaker bottle or blender. Put the sugar-free instant
pudding powder into a bowl and add the protein powder-milk mixture. Mix for 2 minutes.
Pour into 6 small paper cups (3 oz per cup). Place popsicle sticks in the center of each cup. Place cups in freezer for at least 4 hours.

Yield: 1 cup
Protein per cup: 28 grams

Ingredients

• 1 cup skim milk
• 1 scoop vanilla or chocolate protein powder
• 1 Tbsp decaffeinated instant coffee or 2 Tbsp strong brewed decaffeinated coffee
• 1/2 tsp vanilla extract

Instructions

Mix all ingredients in a blender or shaker bottle.