healthy meals on the go
TRANSCRIPT
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POWER SHAKES RECIPE BOOK
Vince Delmonte www.YourSixPackQuest.com 2008.
All rights reserved.
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www.YourSixPackQuest
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About this book
Here is my collection of over 30 delicious, nutritious, fat-blasting smoothie recipes which
can be used for a quick, healthy snack, powerful pre or post workout shake or a break-
fast when youre in a rush.
It really isnt rocket science, like a lot of the chain smoothie shops try to make it appear,
when needing a great tasting and high energy meal.
The majority of products you will need are amulti blend protein powder (like LEAN),
wheat germ, oatmeal, soy powder, rice powder, axseed oil, natural peanut butter,
fruit, veggies and a variety of milk products. All of the products required for these
shakes can be found at your local health food store.
You will discover how creative you can be with these meals by adding a variety of a-vours like tofu, jams, combinations of fruits, veggies, honey, gram crackers, mint and
syrups, but this will alter the nutritional value.
Youll denitely want to invest into a blender and a juicer (anywhere from $40-$100each) but consider this an investment that will actually save you money because you
will eat out less and eat less protein bars.
Making these power meals for your friends will become an instant hit and I think you will
really enjoy the wide variety of new fat blasting recipes you have for your arsenal.
Enjoy and sappy shaking!
Vince
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POWER SHAKES RECIPE BOOK
Vince Delmonte www.YourSixPackQuest.com 2008.
All rights reserved.
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www.YourSixPackQuest
ISLAND POWER GAINER SHAKE1-3 scoops of protein powder mango, peeled and cubed
cup of pineapple chunks in unsweetened juice, undrained 1 kiwi, peeled and cubed 1 strawberry cup of ice cubes
CHOCOLATE PEANUT BUTTER SHAKE1-3 scoops of chocolate protein powder
1 cup of 1% chocolate milk
cup of cottage cheese 2 tbsp natural peanut butter
1.5 cup of ice Splenda, for taste
ALMOND COCONUT SHAKE1-3 scoops of chocolate protein powder
1 cup of 1% chocolate milk 6 almonds
1 tbsp of grated coconut Splenda for taste
cup of almond extract
1 cup of ice
VINNYS CLASSIC 1-3 scoops of chocolate protein powder 1 cup of bananas
1 tbs of natural peanut butter 4 graham crackers 2 cups of 1% milk 1 cup of ice
Island Power Gainer Shake
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POWER SHAKES RECIPE BOOK
Vince Delmonte www.YourSixPackQuest.com 2008.
All rights reserved.
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www.YourSixPackQuest
CHOCOLATE RASPBERRY MOUSSE 1-3 scoops of vanilla protein powder 1 spoon of chocolate syrup cup of raspberries
1/5 cups of skim milk cup of ice cubes
COOKIE TREAT1-3 scoops of vanilla protein powder
3 chocolate wafers
3 drops of mint extract
cup of ice cubes
1 and cups of skim milk
DOUBLE DIPPED CHOCOLATE STRAWBERRY 1-3 scoops of chocolate protein powder 3 chocolate wafer cookies
1 and cups of skim milk cup of strawberries
STRAWBERRY-BANANA RAMMA 1-3 scoops of vanilla protein powder 1 and cups of pineapple juice cup of strawberries
cup of bananas
COCONUT ISLAND 1-3 scoops of protein powder 1 and cups of skim milk cup of bananas
4 graham crackers 1 tsp of coconut extract
Chocolate Raspberry
Mousse
Stawberry-Banana
Ramma
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POWER SHAKES RECIPE BOOK
Vince Delmonte www.YourSixPackQuest.com 2008.
All rights reserved.
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www.YourSixPackQuest
PEANUT BUTTER CUP 1-3 scoops of vanilla protein powder 1 and cups of skim milk
1 tbsp of natural peanut butter 3 chocolate wafer cookies
MOCHA JAVA 1-3 scoops of vanilla protein powder 1 and cups of skim milk 1 spoon of chocolate syrup 1 spoon of instant coffee
MID-SUMMERS NIGHT DREAM 1-3 scoops of vanilla protein powder 1 and cups of pineapple juice cup of blueberries
cup of raspberries
ORANGE CREAMSICLE 1-3 scoops of protein powder cup of skim milk
1 and cups of orange Gatorade cup of ice
RAVISHING RASPBERRY 1-3 scoops of vanilla protein powder 1 and cups of pineapple juice cup of bananas
cup of raspberries
Mocha Java
Ravishing Raspberry
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POWER SHAKES RECIPE BOOK
Vince Delmonte www.YourSixPackQuest.com 2008.
All rights reserved.
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STRAWBERRY SHORTCAKE 1-3 scoops of vanilla protein powder 1 and cups of skim milk
cup of strawberries 2-4 graham crackers
SHAMROCK SHAKE 1-3 scoops of vanilla protein powder 1 and cups of skim milk 2 scoops of Greens Plus
AFTER EIGHT LITE1-3 scoops of chocolate protein powder
1 and cups of ice water peppermint extract
BERRY DELICIOUS
1-3 scoops of strawberry protein powder 1 and cups of ice water scoop of raspberries
scoop of strawberries
BERRY MINT COOLER 1-3 scoops of strawberry protein powder 1 and cups of ice water cup of raspberries
peppermint extract
Strawberry Shortcake
After Eight Lite
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POWER SHAKES RECIPE BOOK
Vince Delmonte www.YourSixPackQuest.com 2008.
All rights reserved.
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BLUE LAGOON 1-3 scoops of vanilla protein powder 1 and cups of ice water
cup of blueberries
CAFFEINE BUZZ1-3 scoops of chocolate protein powder
1 and cups of ice water instant coffee
CRAVING BUSTER 1-3 scoops of vanilla protein powder 1 tbsp of ax oil cup of strawberries
cup of raspberries
1 and cups of ice water
MORNING GLORY1-3 scoops of vanilla protein powder 1 and cups of ice water 2 scoops of Greens Plus 1 tbs of ax oil
TURBO CHARGE 1-3 scoops of strawberry protein powder cup of melons
cup of bananas
1 and cups of ice water
Caffeine Buzz
Turbo Charge
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POWER SHAKES RECIPE BOOK
Vince Delmonte www.YourSixPackQuest.com 2008.
All rights reserved.
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SPLENDID CINNAMON 1-3 scoops of chocolate protein powder 1 tbsp of cinnamon
1 and cups of ice water
AFTER EIGHT 1-3 scoops of chocolate protein powder 1 and cups of skim milk 5 drops of mint extract cup of ice
CUP OF YOUTH1-3 scoops of chocolate protein powder
1 and cups of skim milk 1 tbsp of chocolate syrup 1 scoop of bananas 4 chocolate wafers
TUTI FRUITI1-3 scoops of vanilla protein powder
1 and cups of orange Gatorade cup of strawberries
cup of bananas
WILDERNESS EXPLOSION 1-3 scoops of vanilla protein powder 1 and cups of blueberry Gatorade cup of strawberries
cup of blueberries
Wilderness Explosion
Cup of Youth
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POWER SHAKES RECIPE BOOK
Vince Delmonte www.YourSixPackQuest.com 2008.
All rights reserved.
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www.YourSixPackQuest
NO NONSENSE GAINER SHAKE(if you can stomach it!)1-2 cups of pasteurized egg whites
cup of cooked oatmeal
1-2 cups of 1% chocolate milk
of raspberry yogurt cup of frozen fruit (your choice) 1 tbs of natural peanut butter
TROPICAL CLOUD1 orange, peeled
pineapple, peeled and cored
1 cup low-fat yogurt
6 ice cubes
RAINBOW FREEZE fresh pineapple, peeled
cup strawberries
3 scoops raspberry sherbet
ORANGE TWIST pineapple, peeled
cup strawberries
3 scoops orange sherbet
BERRY TWIST1 lemon, peeled
cup blueberries cup blackberries
3 scoops raspberry sherbet
LEMONADE SYRUP 6 lemons, peeled, 1 cups sugar
Orange Twist
Berry Twist
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POWER SHAKES RECIPE BOOK
Vince Delmonte www.YourSixPackQuest.com 2008.
All rights reserved.
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www.YourSixPackQuest
Veggie and Fruit Smoothies
TWO CAN MANGO Inch slice fresh ginger
mango
fresh pineapple, peeled
AN ANTIOXIDANT A DAY cup cranberries
cup raspberries
cup strawberries cup white grapes
1 teaspoon honey
MR. BONES small head cabbage
1 celery stalk1 apple
VITAMIN C ZING 3 oranges, peeled
1/8 inch slice fresh ginger
CALCIUM BUILDER
small head cabbage 1-2 fresh basil leaves1 stalk broccoli (3-4 owerets with stalk)1 celery stalk1 apple
Two Can Mango
An Antioxidant A Day
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POWER SHAKES RECIPE BOOK
Vince Delmonte www.YourSixPackQuest.com 2008.
All rights reserved.
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www.YourSixPackQuest
TEACHERS PET 1 apple
a tangerine, peeled
HEALTHY WOMEN2 broccoli owerets with stalk green pepper
1 carrot1 celery stalk1 tomatoTabasco sauce to taste
Y ZONE 8 medium tomatoes
1 lemon, peeled1 stalk celery1 medium carrot1 teaspoon Worcestershire1 teaspoon salt
EYE OPENER2 carrots
1 apple 1 tangerine, peeled
WINTER BLUE ZING 2 apples
cup blueberries
1 orange, peeled
Y Zone
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POWER SHAKES RECIPE BOOK
Vince Delmonte www.YourSixPackQuest.com 2008.
All rights reserved.
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www.YourSixPackQuest
GOOD MORNING! ruby red grapefruit, peeled
1 pear
1 banana, peeled 1 cup white grapes
LIQUID FIRE 1 medium tomato
jalapeno pepper
1 handful parsley cucumber
FOR YOUR EYES ONLY2 carrots
yellow squash
1 pear
HEALTHY MAN 1 medium tomato 3 sprigs of asparagus
1 stalk of celery yellow squash
X ZONE 1 handful romaine lettuce 1 handful alfalfa sprouts 1 carrot 2 handfuls spinach
1 stalk celery
X Zone
Good Morning
For Your Eyes Only
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POWER SHAKES RECIPE BOOK
Vince Delmonte www.YourSixPackQuest.com 2008.
All rights reserved.
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www.YourSixPackQuest
VIT A MIN 1 tomato cucumber
bunch parsley 1 carrot
ORCHARD BLEND2 apples
2 pears
VINEYARD HOP 1 cup grapes 1 pear
THE HEALTH CLUB of a 6 ounce bag spinach
3 carrots
PASSION POTION1 pear2 apples
Small piece gingerroot
SOUR GRAPES 1 lime, peeled 2 cups red grapes
Passion Potion
Vit A Min
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THE FIBER PRESS2 apples
lemon, peeled
Creative Options and Criteria to making your own protein shake:
Carbs --> should come from oatmeal, fruit, graham crackers, yogurt, low fat ice
cream
Protein --> should come from protein powder, egg whites, milk or cottage cheese
Fats --> should come from olive oil, nuts, ax oil or natural peanut butter
Water --> Add one tbsp at a time until smooth and creamy
Ice cubs --> at least cup but not necessary
Juice --> can be alternated as liquid but not suggested because its a poor source
of carbs
Extras --> be creative and experiment with Oreos, mint extract, vanilla extract,honey etc
The Fiber Press
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