The Good Morning Protein Shake Recipe

June 26th, 2009 Posted in Recipes 6 Comments »

Looking for Protein Powder?

Choose Project Swole recommended Optimum Nutrition protein powder.
Optimum Nutrition protein powder comes in about 20 different flavors, and is available in 1 lb, 2 lb, 5 lb, and 10 lb containers. Click here to order.

Protein Shake

Here are a couple recipes that I’ve been using either for breakfast or for a post workout meal.

Keep the portions small and limit the fats for a tasty, low calorie, high protein meal replacement. The Good Morning Protein Shake is good for as small meal or a snack.

Crank up the healthy fats from flax oil and peanut butter if you are a skinny person trying to bulk up. Drink a couple of these The Good Morning Weight Gainer Shakes a day to really pack on the pounds, but you best be lifting HARD or you will get fat.

Meet halfway in the middle to blend yourself a super healthy, moderate calorie protein shake. Perfect for replacing a whole meal whether you are dieting or just trying to eat healthy. You can choose The Good Morning Peanut Butter Cup or The Good Morning with Flax.

Be sure to add in the cinnamon, since cinnamon helps regulate your blood sugar.

Where to get your ingredients:

Protein Powder – Optimum Nutrition protein powder is the best and cheapest you can find online.
Get some protein powder by clicking here.
Acai Powder/Pulp - Sambazon sells a wide variety of acai products, including acai powder and acai pulp, both of which can be used in this recipe. I have been using acai powder.
Get some Sambazon acai powder by clicking here.

Get some Sambazon acai pulp by clicking here.
Flax oil, Dannon’s Activia, and all-natural peanut butter can be purchased at your local supermarket or health food store.
Tips – Regular light yogurt can be used in place of Activia. Regular peanut butter is nasty and should not be used in place of all-natural peanut butter. Try Teddies.

Directions:

Simple: throw everything together in a blender and push the start button.

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The Good Morning Chocolate Protein Shake Recipe

1/4 cup of skim milk (2 p, 0 f, 3 c, 21 cal) – 3 sugar
1/2 banana (.5 p, 0 f, 13.5 c, 52.5 cal) – 7 sugar
1 gram acai powder (0 p, 1 f, 2 c, 17 cal) – 0 sugar
1 scoop of chocolate protein powder (22 p, 2 f, 5 c, 130 cal) – 2 sugar
1 4 oz carton Activia light vanilla yogurt (5 p, 0 f, 13 c, 70 cal) – 7 sugar
sprinkle of cinnamon

Nutrition Facts:

Protein: 30 g – 120 cal
Fat: 3 g – 27 cal
Carbs: 46 g – 184 cal
Sugar: 20 g
Calories: 331

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The Good Morning Chocolate Protein Shake with Flax Recipe

Optimum Nutrition
Protein Powder

1/4 cup of skim milk (2 p, 0 f, 3 c, 21 cal) – 3 sugar
1/2 banana (.5 p, 0 f, 13.5 c, 52.5 cal) – 7 sugar
1 gram acai powder (0 p, 1 f, 2 c, 17 cal) – 0 sugar
1 scoop of chocolate protein powder (22 p, 2 f, 5 c, 130 cal) – 2 sugar
1 4 oz carton Activia light vanilla yogurt (5 p, 0 f, 13 c, 70 cal) – 7 sugar
sprinkle of cinnamon
1 tbsp flax oil (0 p, 14 f, 0 c, 120 cal)

Nutrition Facts:

Protein: 30 g – 120 cal
Fat: 17 g – 153 cal
Carbs: 46 g – 184 cal
Sugar: 20 g
Calories: 457

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The Good Morning PB Cup Protein Shake Recipe

1/4 cup of skim milk (2 p, 0 f, 3 c, 21 cal) – 3 sugar
1/2 banana (.5 p, 0 f, 13.5 c, 52.5 cal) – 7 sugar
1 gram acai powder (0 p, 1 f, 2 c, 17 cal) – 0 sugar
1 scoop of chocolate protein powder (22 p, 2 f, 5 c, 130 cal) – 2 sugar
1 4 oz carton Activia light vanilla yogurt (5 p, 0 f, 13 c, 70 cal) – 7 sugar
sprinkle of cinnamon
2 tbsp all natural peanut butter (8 p, 15 f, 6 c, 180 cal) – 2 sugar

Nutrition Facts:

Protein: 38 g – 152 cal
Fat: 18 g – 162 cal
Carbs: 42 g – 168 cal
Sugar: 21 g
Calories: 482

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The Good Morning Weight Gainer Shake Recipe

1/4 cup of skim milk (2 p, 0 f, 3 c, 21 cal) – 3 sugar
1 banana (1 p, 0 f, 27 c, 105 cal) – 14 sugar
1 gram acai powder (0 p, 1 f, 2 c, 17 cal) – 0 sugar
2 scoops of chocolate protein powder (44 p, 4 f, 10 c, 260 cal) – 4 sugar
1 4 oz carton Activia light vanilla yogurt (5 p, 0 f, 13 c, 70 cal) – 7 sugar
sprinkle of cinnamon
2 tbsp all natural peanut butter (8 p, 15 f, 6 c, 180 cal) – 2 sugar
1 tbsp flax oil (0 p, 14 f, 0 c, 120 cal)

Nutrition Facts:

Protein: 60 g – 240 cal
Fat: 34 g – 306 cal
Carbs: 71 g – 284 cal
Sugar: 31 g
Calories: 830

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Things not to add to The Good Morning Protein Shake:

apples - I did this and it ruined the consistency and flavor.
too much flax – Ruins the flavor.
too much acai powder – Will send you to the bathroom for a good 20 minutes.

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Project Swole is managed and mostly written by Steve, a formerly IFPA and ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting with fitness and nutrition since 1992. Please use the content at Project Swole to supplement the advice of your doctor or physician. All medical questions should be directed towards a qualified medical professional, and the advice provided at Project Swole should be used at your own discretion.

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Tags: acai, breakfast, protein shake, protein shakes, recipe, Recipes

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