Protein Smoothie
Serves 1

This basic smoothie can be varied in ways limited only by your imagination. Whey protein is utilized quickly by your body, so a smoothie alone for breakfast may only last you about 2 hours. It's a great breakfast for those who otherwise wouldn't eat anything. It also makes a great snack, and kids love them.

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