(Ivan’s personal low-calorie protein smoothie recipes)

 

(Skip intro. Go to recipes)

I bet you needed something to make you forget that you are actually on a low calorie diet. Well, you’ve arrived to the right place. Here you will find my personal recipes for fat loss drinks.

Why do I call them “fat loss drinks”? Because they are such.

The net calories in my smoothies range from 315 to 370 for a smoothie. 

A little math will convince you. If you are a male and know that in order to loose fat you need to ingest 2,300 calories a day in 6 meals that means each of your meals should average 380 Calories.

If you are a female on a 1,800 diet and 5 meals a day, you still should eat 360 Calories each meal.

And these are the lowest calories I know a male or a female should ingest every day so that he or she does not enter in the so-called “starvation mode”. You know what happens if your body switches into a starvation mode… If you don’t, you need to read and study Tom Venuto’s “Burn the Fat, Feed the Muscle” book.

I got carried away. Sorry :-(  Back on my smoothies…

There is even more about the recipes below and why I call them fat loss drinks. They all are approximately 40/40/20 carb to protein to fat ratio – almost like the “Zone Diet”.

They are high in protein and fiber and low in fats and high glycemic carbs. And… they taste good.

By the way, feel free to replace the fruit part in each smoothie with your favorite fruit in the same quantity. The calories will pretty much remain the same. I promise ;-)

 

Oh, one last thing. If you want to make the recipes even better, you can add 1 scoop of Nutiva Organic Hemp Protein Powder to each smoothie. That’s going to give you an additional 7gr of fiber, 5.5gr of protein and 1.5gr of fat for a total of 35 net calories.

Just for your information the characteristics of hemp protein are: 37% protein, 43% fiber, 0% net carbohydrates, 9% beneficial fats (omega-3, -6, and -9 plus GLA), chlorophyll, vitamin E and iron. Why miss on all that?

And the recipes themselves…

 

Peach Protein Smoothie

Ingredients:

• 1 cup frozen peach slices
• 1/2 cup organic plain low-fat yogurt
• 1/2 – 1 cup cold water
• 1 scoop Whey Protein Isolate
• 1 tbsp. Spectrum Organic Flaxseed (ground)
• 1 packet Stevia (optional)

Net Calories: 315
Total Carbs: 34gr
Net Carbs: 28.5gr
Fiber: 5.5gr
Protein: 34gr
Fat: 7gr

 

Blueberry Protein Smoothie

Ingredients:

• 1 cup frozen blueberries
• 1/2 cup organic plain low-fat yogurt
• 1/2 – 1 cup cold water
• 1 scoop Whey Protein Isolate
• 1 tbsp. Spectrum Organic Flaxseed (ground)
• 1 packet Stevia (optional)

Net Calories: 315gr
Total Carbs: 36gr
Net Carbs: 29gr
Fiber: 7gr
Protein: 33gr
Fat: 7.5gr

 

Strawberry Protein Smoothie

Ingredients:

• 1 cup frozen strawberries
• 1/2 cup organic plain low-fat yogurt
• 1/2 – 1 cup cold water
• 1 scoop Whey Protein Isolate
• 1 tbsp. Spectrum Organic Flaxseed (ground)
• 1 packet Stevia (optional)

Net Calories: 315
Total Carbs: 36gr
Net Carbs: 29gr
Fiber: 7gr
Protein: 33gr
Fat: 7.5gr

 

Mango Protein Smoothie        

Ingredients:

• 1 cup frozen mango cubes
• 1/2 cup organic plain low-fat yogurt
• 1/2 – 1 cup cold water
• 1 scoop Whey Protein Isolate
• 1 tbsp. Spectrum Organic Flaxseed (ground)
• 1 packet Stevia (optional)

Net Calories: 355
Total Carbs: 46gr
Net Carbs: 40gr
Fiber: 6gr
Protein: 34gr
Fat: 7gr

 

Chocolate-Almond Butter Protein Smoothie

Ingredients:

• 1/2 medium banana
• 1 cup cold water
• 1/2 cup organic frozen yogurt, non-fat, chocolate
• 1 scoop Whey Chocolate Protein
• 1 tbsp organic almond butter
• 2-4 ice cubes
• 1 packet Stevia (optional)

Net Calories: 370
Total Carbs: 38gr
Net Carbs: 35gr
Fiber: 3gr
Protein: 31gr
Fat: 11.5gr

 

I sincerely hope you tried and liked my so-called “recipes for fat loss drinks” or low-calorie protein smoothies as we all know them.

Good luck with your fitness and health goals. And come back often for more good info at IvanNikolov.com

 

Don't miss!

Next Level - Bodybuilding and Fitness Nutrition Planning

 

Back to "Fitness Nutrition Articles" page