SMOOTHIE MENU PROTEIN PACKED LOW CALORIE DESSERT GREEN SAVORY

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2 SMOOTHIE MENU Start Here! What the HECK are Meal Replacement Shakes? Why Five Meals a Day? Vanilla Coconut Banana Nut Banana Espresso Chill Tangerine Honey Nut Blackberry Boost Mint Chocolate Chip Apple Raspberry Perfect Peach Cobbler Chocolate Covered Banana Strawberry Oatmeal Pina Colada Caramel Mocha Butter-Finger Candybar Chocolate Peanut Butter Cup Strawberry Cheesecake Caramel Coconut Cookie Key Lime Pie Green Apple Tropical Pineapple PROTEIN PACKED LOW CALORIE DESSERT GREEN Strawberry Peach Frozen Vanilla Latte Pomegranate Apple Pie a la Mode Strawberry Apple Kiwi Coconut Cinnabun Chocolate Pumpkin Oatmeal Orange Cantaloupe Vanilla Mocha Latte Coconut Mocha Dark Chocolate Mocha Lemon Meringue Pie Pumpkin Cheesecake Hot Chocolate Banana Mocha Chocolate Mocha Mudslide Peachy Green Blueberry Kale Blueberry Cashew Orange Carrot Ginger Cherry Pistachio Almond Butter Blast Cucumber Melon Mint SAVORY Dark Chocolate Raspberry Strawberry Rhubarb Coconut Lime Green Chocolate Banana Beet Chocolate Goji Berry Dessert for breakfast? Go for it! Although we ve classified the recipes in this book as BREAKFAST, PROTEIN-PACKED, GREEN and DESSERT, every smoothie contains the essential nutrients to replace any meal of the day. IdealShape and IdealShake are registered trademarks of IdealShape, LLC. All other product names are trademarks of their respective owners. 2

3 Losing Weight Can Taste Amazing and Never Leave You Hungry Hi, I m Lindsey, the certified nutritionist at IdealShape, and I m so glad this book made it into your hands! We at IdealShape are very confident in saying that this little recipe book could literally change your life! I ve personally created the recipes in this book to help you: Curb hunger Lose weight, and Increase energy With every delicious sip, you ll also be able to: Satisfy your sweet tooth Boost your immune, nervous, muscular and digestive systems Get a complete meal for just calories We understand that starving yourself to lose weight never works. In fact, we ve found that hunger is the BIGGEST deterrent to weight loss! Simply put, if you can t control hunger, you can t lose weight. Here s the good news: You don t need to be hungry to lose weight. IdealShape has developed a way for you to achieve weight loss and reach YOUR Ideal Shape without feeling hungry. 3

4 It s all about eating small, delicious and nutritious meals throughout the day. To replace some of the high-calorie meals you would otherwise eat, which have probably been keeping you from reaching your ideal shape (if we re being honest), you simply replace meals with the smoothies in your book. What Makes a Shake a Meal? You re going to see that all the smoothie recipes in your book include a special ingredient called IdealShake. It s our proprietary blend of 22 essential vitamins and minerals and high quality protein, and it provides a low calorie meal option, containing only calories per scoop. You can get the same nutrition as a full meal by making any of the smoothies in your book when you include IdealShake. Any of our IdealShake flavors are also delicious and satisfying as a shake by just adding water or milk. Why IdealShake is Totally Unique So what makes IdealShake unlike any other shake on the market, and how does it control hunger? It is all about potatoes. Yes, you read that right! IdealShake contains Slendesta, an all-natural vegetable protein from potatoes. The active ingredient in Slendesta is Proteinase Inhibitor II or PI2. Simply put, PI2 promotes the body s natural release of Cholecystokinin or CCK. CCK is a powerful peptide that signals the stomach and brain to induce feelings of fullness and satisfaction. When taken as recommended and over time, IdealShake with Slendesta has resulted in significant weight loss and reduction in waist and hip measurements. Just to put your mind at ease, Slendesta is 100% stimulant-free and does not cause jitters, bloating, discomfort or other side effects that are commonly associated with some other weight management ingredients. IdealShake with its hunger blocker, Slendesta, is known to keep you full for up to three hours. 4

5 Kim L. says, I lost 105 pounds with IdealShake! My favorite thing is to try new recipes. Always being able to change up my smoothie recipes keeps the IdealShape plan fresh and easy to follow. This book is great! So if you re ready to kill those hunger cravings and lose weight with delicious smoothies, this book is for you. May your shape be your ideal shape and may your life be your ideal life, Lindsey and the IdealShape Family 5

6 What the HECK Are Meal Replacement Shakes? Meal replacement shakes are the most important part of our IdealPlan TM, which is losing weight and being healthy while consuming five small, delicious meals throughout the day. First of all, a meal replacement shake is just what the name implies: it replaces a regular meal. Using Smoothies to Replace Meals and Lose Weight After my husband was deployed in military, I gained 65 pounds in baby weight with my second pregnancy. I weighed 186 pounds and was using pregnancy as an excuse. I did not want my husband to come to me looking like the same overweight person, so I started replacing two meals a day with an IdealShake. I lost 6 dress sizes and 67 pounds! Last month, I gave birth to my third baby and this time I gained 25 pounds. One month after giving birth, I had already lost that 25 pounds without exercise. I did it by eating five meals a day, which included an IdealShake for breakfast, an IdealBar as a morning snack, and another IdealShake as my second meal of the day. Jenna Meal replacement shakes: most of you have heard of them, and you ve probably had one or two at some point in your life, when you decided to get serious about your fitness. But what makes a meal replacement shake a meal, versus just another milkshake? After all, the goal isn t just to reduce calories it s also to feel healthy and full of energy to live your ideal life! 6

7 Because we have added our proprietary meal replacement shake, IdealShake, to each of the recipes we can truly say the smoothies in this book can replace a meal: while tasting delicious leaving you full for hours balancing your nutrition providing energy and of course facilitating weight loss Since the popularity of the phrase meal replacement shake has skyrocketed recently and the consumption of shakes as meal replacements has increased dramatically I am going to use meal replacement shake to include the meal replacement smoothies in your book. IMPORTANT: Not all meal replacement shakes are created equal! Initially, meal replacement shakes were prescribed by physicians to those who had chronic illnesses, were losing their appetites and were unable to eat whole food. Physicians then began prescribing meal replacement shakes as an integral part of physician-supervised weight loss programs. Today meal replacement shakes have become a part of many people s lives through commercial diet programs as well as from the continued recommendations of medical doctors. Meal replacement shakes intended for weight loss must be low-calorie and fortified with substantial amounts of vitamins, minerals and protein. A weight loss shake MUST provide a full feeling and give the body some energy without breaking the bank when it comes to caloric intake. 7

8 One of my favorite things about meal replacement shakes is that they have fixed content, calorie amounts and portions. If too much wiggle room is a problem for you, like it is for me, then shakes actually help you regain control over your appetite. Here s perhaps the biggest benefit of all: replacing meals with shakes eliminates the stress of meal planning. It s incredibly convenient, whether you re at home, at work or taking your meal on the go. If fast food used to be your desperate last resort, it doesn t have to be anymore. I can t think of anything better than a shake for a meal that requires no cooking or meal preparation! Some studies have shown that the more variety of foods a person is exposed to in one sitting, the more likely they will overeat. (That s why buffets are such a disaster for people trying to lose weight.) Some others have said the overreliance on meal replacement shakes or rigid menus with no variety could lead to nutritional deficiencies over time. At IdealShape we solved both of these concerns. For those who like variety in their diets (and most of us do) we have provided 51 Smoothies to give you healthy choices and variety. And since we re all concerned about nutrition, we have included a blend of 22 essential vitamins in each scoop of IdealShake. WARNING: many of the meal replacement shakes that are available today are high in artificial ingredients and are more like glorified milkshakes than meals! At 280 pounds and only 5 ft 9 in tall, I knew I was heavy. I had no excuse for getting fat I just got lazy, loved to eat and slowly packed it on. So finally I made a decision, I need a change. I researched and found IdealShape meal replacement shakes. I knew in my mind what I needed to do, and now my heart was in it also. I started having two shakes a day and watched my carb intake religiously. Weight started coming off fairly quickly - 10 pounds, 20 pounds gone. Pretty soon it was 40 then 50 pounds I was able to start exercising and today I am officially down 75 pounds. I owe it all to what IdealShape has done for me. At 52, I feel better than I ve felt in 30 years! Mark 8

9 Some experts suggest that using meal replacement shakes may put you at risk for overeating. They suggest that the human body was designed to chew and consume food. They believe people on a liquid diet will subconsciously seek out more food in order to get that chewing sensation. Here s what you need to remember: on IdealPlan, you re only replacing up to two meals a day with meal replacement shakes. Your three other meals will consist of food that is chewy, leaving your body full and satisfying your chewing needs. Now, if you were only having shakes for your meals, you may feel ravenous by lunchtime and dinnertime. And we know that hunger is the enemy in weight loss. That s why our five meal plan includes two meal replacement shakes, plus three more meals or snacks that I ve built into the daily meal plan. What s more, the shakes in this book actually fill you up. The Essential Ingredient You recall one of the criteria for a GREAT meal replacement shake is it MUST leave you feeling full for hours. That s why we include IdealShake in each of our smoothie recipes. As you probably know by listening to me or reading the Read First page of this book, IdealShake contains a powerful all-natural hunger-blocker called Slendesta which controls feelings of hunger up to three hours. Slendesta is only found in one meal replacement shake: IdealShake. Most meal replacement shakes only use fiber to fill you up, but it s rarely enough to get you to your next meal. We use a unique blend of protein, fiber and the hunger-blocker Slendesta to keep you feeling full and satisfied between meals. 9

10 So let s wrap this up: we are extremely confident in providing you a meal replacement shake that: tastes DELICIOUS leaves you FULL for hours balances your NUTRITION provides ENERGY and of course generates WEIGHT LOSS Each of the smoothie recipes in your book contains IdealShake. Using IdealShake as an ingredient in your smoothies or with just milk or water is the only way we can make the bold statements we make about meal replacements shakes. Quite frankly we can t make these statements about meal replacement shakes in general, ONLY those that contain IdealShake. So you can feel confident about the nutrition you re getting with every smoothie you blend up from this book! Before I found IdealShape I had been on every diet known to man. I would always lose 10 or 20 pounds, then get bored and gain it back. When I started with IdealShake, I thought I ve been fat my whole so this won t work. But it was the push I needed. I said to myself I would never diet again well this is not a diet, it s a way of life. A change to my whole concept of food and eating it. If IdealShake didn t taste good or work, there is no way I could have accomplished this major feat, so THANK YOU so very much for the product and the support. Kelly Enjoy Your Book, Lindsey 10

11 Why Five Meals a Day? By now you ve heard us talk about how IdealPlan is based on five small meals a day. We ve found that this works much more effectively for weight loss than having two or three large meals a day. We ll explain why dividing up your calories into five meals is beneficial. First, I want to show you what our daily five-meal plan looks like: 1. Breakfast Smoothie 2. Mid-Morning Snack 3. Lunch Smoothie 4. Mid-Afternoon Snack 5. Whole Food Dinner All of the smoothies in this book can be incorporated into the five-meal plan. In fact, these meal replacement shakes are the MOST IMPORTANT part of it! That s because, like I ve mentioned, smoothies with IdealShake help you successfully reduce caloric intake, stay full for several hours, get essential nutrients, and never skip a meal. Meal replacement shakes keep you out of the hunger danger zone while you re changing your appetite on the path to fat loss. Best of all, they re incredibly 11

12 convenient. So another reason we love the smoothies in this book: they make it easy to follow the five meal a day plan! Five Daily Meals Promotes Weight Loss We ve found that people who eat five meals a day achieve more dramatic weight loss results than they could previously achieve with two or three meals a day. Why would that be? There are several factors at play. In general, the five-meal pattern is going to help you: Naturally decrease your calorie intake By eating five small meals a day, you re able to avoid extreme hunger and stay in control of what and how much you eat. Not only do we tend to overeat when we re very hungry, but researchers from Yale and University of Southern California discovered that we re also more likely to want fatty, salty and sugary foods. When you eat more frequently, you re more likely to eat to fuel and choose healthy foods in the portions you need. Keep glucose and energy levels stable Eating the right foods at regular intervals should stabilize your blood sugar lev els and avoid the spikes that come from huge, carb heavy meals and sugary snacks. By avoiding these spikes and crashes, you can keep a stable level of energy to fuel your willpower and maintain a higher activity level. Plan your meals Increasing your meal frequency puts you in a position to think ahead and en sure that you aren t at the mercy of fast food or convenience food. You make time to choose meals and snacks conscientiously, prepare them in advance, and have the willpow er to follow through with the plan you ve already made. Feel good about yourself Neuroscientists have found that staying satiated helps keep our self-regulation activated. One positive accomplishment leads to another! 12

13 By eating approximately every three hours, you ll stay happy, satisfied and able to stick to your weight loss plan without ever feeling deprived, hungry or fatigued. Five-Meal Quick Start Guide Replace breakfast and lunch with a delicious smoothie of your choice. Incorporate a mini meal (or snack) between breakfast and lunch, and lunch and dinner. This mini meal should ideally include a balance of carbs, proteins and fats, such as fruit with Greek yogurt or cottage cheese, or an IdealBar. Eat a healthy dinner with a serving of lean meat and plenty of fiber-rich vegetables. Space your meals approximately three hours apart and avoid eating between meals. Think: eat, stop eating for three hours, eat again. You want to give your body time to digest your meal before you eat again, so not eating between meals is important. Drink plenty of water to stay hydrated and avoid false hun ger symptoms. Water acts a natural hunger suppressant for short periods of time. Can you see why eating five small, but filling and nutritious meals each day is the foundation of IdealPlan? Not to mention, it gives you plenty of opportunities to enjoy all of the delicious smoothies in this book! 13

14 The Essential Ingredient: IdealShake High Quality Protein Blend A protein-rich diet is essential to fat loss, but it s hard to get enough of it without adding excess calories, sugars and fats. A quality protein supplement is an excellent aid in maintaining lean, healthy muscle and burning calories more efficiently. Balanced Nutrition IdealShake has 11 grams of protein per serving and over 40% of your recommended daily intake (RDI) of 21 vitamins and minerals. Hunger Blocker If you can t control your hunger, you can t lose weight. Our shake puts you in control with the all-natural hunger blocker Slendesta. Slendesta is clinically proven to help you feel full for up to 3 hours by triggering the release of CCK, a hormone that tells your brain when you re full. Low Calories Each shake contains only 110 calories per serving. It s filling and delicious by itself, yet low-calorie enough to make a perfect base for smoothies. Low Sugar Refined sugar is a major contributing factor to diabetes, obesity and numerous chronic diseases. IdealShake is sweetened with sucralose, so it satisfies your sweet tooth with only 1 gram of sugar per serving. High Fiber With 5 grams of fiber per serving, this shake will help you get the fiber you need in your diet to improve digestion and weight loss by moving calories throughout your body without being absorbed. Available in Chocolate, Vanilla, Strawberry, Mocha, Cookies N Cream, Chocolate Cream Pie and Orange Cream at 14

15 PROT E I N PACKED SMOOTHIES

16 Vanilla Coconut Calories: 275 Protein: 17g Carbs: 22g 1 Scoop Vanilla IdealShake 1 Cup Silk Pure Coconute Milk 1/2 Cup Plain Fat-Free Vanilla Yogurt 2 T Coconut Flakes (Unsweetened) Top with your favorite fruit. The Shakedown: Coconuts can improve insulin secretion. The healthy fats in coconut can slow any rises in your blood sugar levels, and can help to reduce your cravings for sweets. 16

17 Banana Nut Calories: 315 Protein: 17g Carbs: 38g 1 Scoop Vanilla IdealShake 1 Cup Unsweetened Almond Milk 1 T Almond Butter 1/2 of a Banana Top with your favorite fruit. The Shakedown: Bananas contain tryptophan, which can increase serotonin levels in the brain to improve your mood. 17

18 Banana Espresso Chill Calories: 309 Protein: 20g Carbs: 44g 1 Scoop Vanilla IdealShake 1 Shot of Cooled Espresso 1 Cup Unsweetened Almond Milk 1/2 of Cup Greek Yogurt 1 Frozen Banana Add ice (since you re using a frozen banana, you won t need much). Blend & enjoy! Top with sugar-free caramel. The Shakedown: Protein, check. Fruit, check. Probiotics, check. Espresso, check. It s the perfect combo to start your day or your workout! 18

19 Tangerine Calories: 352 Protein: 17g Carbs: 66g 1 Scoop Vanilla IdealShake 2 Seedless, Peeled Tangerines 1/3 Cup Unsweetened Almond Milk 1/2 Frozen Banana 1/4 Cup Greek Yogurt 1 T Honey (Optional) The Shakedown: Tangerines are packed with plenty of nutrients including flavonoids, vitamin C, vitamin A, folate and potassium. 19

20 Honey Nut Calories: 324 Protein: 23g Carbs: 28g 1 Scoop Vanilla IdealShake 1 Cup Unsweetened Almond Milk 1 T Almond Butter 1 T PB2 1 T Honey The Shakedown: Almonds have been known to help reduce the risk of heart attacks, lower bad cholesterol and provide healthy fats for weight loss. 20

21 Strawberry Peach Calories: 275 Protein: 25g Carbs: 35g 1 Scoop Strawberry IdealShake 1 Cup Unsweetened Almond Milk 1 Container of Chobani 100 Calorie Peach Greek Yogurt 1/2 of a Peach (Peeled) The Shakedown: Stone fruit such as peaches, have been shown to ward off obesity-related diseases like diabetes. They also act as an anti-inflammatory and reduce bad cholesterol. 21

22 Frozen Vanilla Latte Calories: 304 Protein: 27g Carbs: 28g 1 Scoop Vanilla IdealShake 1/2 Cup Unsweetened Almond Milk 1/2 Cup Fat-Free Cottage Cheese 2 T Starbucks Instant Coffee 1 T Coffee Creamer The Shakedown: This smoothie is a great alternative to your regular latte. Not only do you get your wake up, but it s full of great things for you, like a hearty dose of protein! 22

23 Pomegranate Calories: 240 Protein: 24g Carbs: 32g 1 Scoop Vanilla IdealShake 1/4 Cup Pomegranate Juice 1/4 Cup Orange Juice 2 Strawberries 1/2 Cup Plain Greek Yogurt The Shakedown: Not only are pomegranates beautiful in color and taste, they can help improve blood flow to the heart, help reduce stress and aid in weight management. Top with flaxseed for fiber and omega-3 fatty acids. 23

24 Apple Pie à la Mode Calories: 211 Protein: 16g Carbs: 25g 1 Scoop Vanilla IdealShake 1 Cup Unsweetened Almond Milk 1/2 tsp. Apple Pie Spice 3 T Unsweetened Apple Sauce 1 Spoonful of Greek Yogurt (Honey Vanilla) The Shakedown: Greek yogurt has more protein and less sugar than regular yogurt, as well as probiotics to improve digestive health. You can use it in almost any smoothie to add a thick creamy texture. 24

25 Strawberry Apple Calories: 289 Protein: 18g Carbs: 47g 1 Scoop Strawberry IdealShake 1 Cup Unsweetened Almond Milk 1/2 Cup Greek Yogurt 3 Large Strawberries 1/4 of an Apple The Shakedown: You know all those little seeds you see on a Strawberry? Those are little fiber powerhouses. Strawberries are an excellent source of vitamin C to boost your immune system. 25

26 LOW CALOR IEI E SMOOTHIES

27 Blackberry Boost Calories: 220 Protein: 14g Carbs: 21g 1 Scoop Strawberry IdealShake 1 Cup Unsweetened Almond Milk 1/4 Cup Blackberries 1/4 Cup Blueberries 1/4 Cup Strawberries The Shakedown: Like other berries, blackberries are packed with fiber, antioxidants and other nutrients that offer a slew of benefits, from healthier skin and hair to cardiovascular health. Top with flaxseed for fiber and omega-3 fatty acids 27

28 Mint Chocolate Calories: 230 Protein: 13g Carbs: 21g 1 Scoop Chocolate IdealShake 1 Cup Unsweetened Almond Milk 2 T Dark Chocolate Chips 1/2 tsp. Mint Extract (add more to taste) The Shakedown: Mint can help ease upset stomachs, fight bad breath and clear congestion. 28

29 Apple Raspberry Calories: 268 Protein: 13g Carbs: 47g 1 Scoop Vanilla IdealShake 1/2 Cup Orange Juice 1/2 Cup Water 1/2 Cup Raspberries 1 Apple Top with Flaxseed. The Shakedown: Flaxseed is high in fiber and omega-3 fatty acids. 29

30 Perfect Peach Cobbler Calories: 236 Protein: 12g Carbs: 15g 1 Scoop Chocolate IdealShake 1 Cup Unsweetened Almond Milk 1 Peach (Peeled & Pitted) 1/4 Cup Oats 1/2 tsp. Cinnamon The Shakedown: Studies have found that cinnamon may reduce inflammation, have antioxidant effects and fight bacteria. 30

31 Chocolate Covered Banana Calories: 230 Protein: 12g Carbs: 27g 1 Scoop Chocolate IdealShake 1 Cup Unsweetened Almond Milk 1.5 T Sugar-Free Banana Cream Pudding Mix 1/2 Frozen Banana The Shakedown: Sugar-free pudding mixes are great to add to any smoothie for taste and thickness. This smoothie will make you feel like you are eating a chocolate covered banana. 31

32 Strawberry Oatmeal Calories: 262 Protein: 15g Carbs: 32g 1 Scoop Strawberry or Vanilla IdealShake Mix 1 Cup Almond Milk 1/4 Cup Oats 3 Strawberries 3/4 tsp. Brown Sugar The Shakedown: Oats contain Insoluble fiber, which stays in your stomach longer and helps you to feel fuller, longer. Adding oats to your diet can prevent overeating later on in the day. 32

33 Pina Colada Calories: 229 Protein: 13g Carbs: 22g 1 Scoop Vanilla IdealShake 1 Cup Unsweetened Almond Milk 1 Cup Diced Pineapple 1/2 Cup Shredded Coconut (Unsweetened) The Shakedown: Pineapple is packed with vitamin C, which helps the body fight against free radicals. It also delivers antioxidant protection with manganese and vitamin B1. 33

34 Caramel Mocha Calories: 220 Protein: 12g Carbs: 31g 1 Scoop Chocolate IdealShake 1 Cup Almond Breeze Iced Coffee 2 T Sugar-Free Caramel Syrup The Shakedown: Have your coffee AND stay full until lunchtime. What more could you ask for? 34

35 Kiwi Coconut Calories: 245 Protein: 14g Carbs: 30g 1 Scoop Vanilla IdealShake 1 Cup Pure Coconut Milk (Unsweetened) 1 Kiwi (Peeled) 1/4 Cup Fat-Free Vanilla Yogurt Top with unsweetened coconut flakes. The Shakedown: Kiwis have been found to help improve sleep, improve skin collagen and reduce the risk of cardiovascular disease. 35

36 Cinnabun Calories: 153 Protein: 12g Carbs: 11g 1 Scoop Vanilla IdealShake 1 Cup Almond Milk (Unsweetened 1/3 tsp. Cinnamon 1 tsp. Imitation Butter The Shakedown: An oh-so-heavenly Cinnabun shake for only 153 calories sure beats an actual cinnamon roll, which can pack up to 880 calories! 36

37 Chocolate Pumpkin Oatmeal Calories: 206 Protein: 14g Carbs: 25g 1 Scoop Chocolate IdealShake 1 Cup Almond Milk (unsweetened) 1/4 Cup Oats 2 T Pumpkin Puree Dash of Cinnamon Top with sugar-free whipped cream. The Shakedown: Canned pumpkin is low-calorie yet packed with fiber and protein to fill you up, plus beta-carotene for eye health and loads of essential vitamins! 37

38 Orange Cantaloupe Calories: 225 Protein: 13g Carbs: 36g 1 Scoop Vanilla IdealShake 1/2 Cup Orange Juice 1/2 Cup Water 1 Cup Cantaloupe The Shakedown: Cantaloupes have a high water content which helps with dehydration. This melon even pleases the pickiest eaters. 38

39 Vanilla Mocha Latte (without coffee) Calories: 135 Protein: 12g Carbs: 11g 1/2 Scoop Mocha IdealShake 1/2 Scoop Vanilla IdealShake 1 cup Unsweetened Almond Milk 2 T. Sugar-Free Torani caramel flavoring Blend with ice, or make it hot: Heat milk base, add IdealShake mix and caramel, and stir well. The Shakedown: If you love the flavor of coffee, this guilt-free indulgence is for you! Since this version doesn t contain caffeine, you can have it for dinner or an evening dessert feel free to add a little whipped cream! 39

40 Vanilla Mocha Latte (with coffee) Calories: 121 Protein: 11g Carbs: 11g 1/2 Scoop Mocha IdealShake 1/2 Scoop Vanilla IdealShake 1/2 cup Unsweetened Almond Milk 1/2 cup hot or iced coffee 2 T. Sugar-Free Torani caramel flavoring Blend with ice, or make it hot: Heat milk or coffee base, add IdealShake mix and caramel, and stir well. The Shakedown: What s a great way to reduce calories? Combine your morning or pre-workout coffee fix with a low-calorie, filling, protein-rich snack. 40

41 Coconut Mocha Calories: 245 Protein: 13g Carbs: 7g 1 Scoop Mocha IdealShake 1 Cup Almond Breeze Coconut Almond Milk 2 T. Unsweetened Coconut Flakes 2 T. Sugar-Free Chocolate Syrup Mix all ingredients, add ice and blend The Shakedown: Top this refreshing smoothie off with coconut, which adds a little something special and can help reduce cravings for sweets. 41

42 Dark Chocolate Mocha Calories: 193 Protein: 14g Carbs: 26g 1 Scoop Mocha IdealShake 1 Cup Unsweetened Almond Milk 1 T. Cocoa Powder 1/2 of a Banana Mix all ingredients, add ice and blend The Shakedown: This rich, chocolatey smoothie is complete with a half-banana for potassium and trytophan-one of our favorite mood-boosters! 42

43 DESSERT SMOOTHIES

44 The Butter-Finger Calories: 240 Protein: 17g Carbs: 27g 1 Scoop Chocolate IdealShake 1 Cup Unsweetened Almond Milk 2 T Sugar-Free Butterscotch Jell-O Pudding Mix 2 T PB2 customer favorite The Shakedown: You can use all-natural peanut butter instead of PB2 for a really thick and creamy smoothie, but it comes to about 375 calories. 44

45 Candybar Calories: 298 Protein: 31g Carbs: 25g 1 Scoop Chocolate IdealShake 1/2 Cup Unsweetened Almond Milk 1 tsp. Cocoa Powder 2 tsp. Sugar-Free Caramel Syrup 2 T PB2 The Shakedown: This is not a dream! You can actually have chocolate and caramel for lunch. Melt right into this delectable dessert smoothie. 45

46 Chocolate Peanut Butter Cup Calories: 295 Protein: 19g Carbs: 27g 1 Scoop Chocolate IdealShake 1 Cup Unsweetened Almond Milk 2 T PB2 The Shakedown: Beautiful, isn t it? And it s all yours. Compare this to 210 calories in just two Reese s Peanut Butter Cups! 46

47 Strawberry Cheesecake Calories: 221 Protein: 13g Carbs: 30g 1 Scoop Strawberry IdealShake 1 Cup Unsweetened Almond Milk 1/2 Cup Strawberries 1/2 T Graham Cracker Crumbs 2 T Sugar-Free Cheesecake Jell-O Pudding Mix The Shakedown: A serving of protein, a serving of fruit... the only question is to add whipped cream or not to add whipped cream? 47

48 Caramel Coconut Cookie Calories: 221 Protein: 13g Carbs: 30g 1 Scoop Chocolate IdealShake 1 Cup Unsweetened Almond Milk 1/4 tsp. Coconut Extract 2 T Sugar-Free Caramel Syrup 1 T Sugar-Free Chocolate Syrup Optional: 1/2 cup fat-free cottage cheese. The Shakedown: Looking for more protein? Add 1/2 cup fat-free cottage chees. Yum! 48

49 Key Lime Pie Calories: 191 Protein: 14g Carbs: 24g 1 Scoop Vanilla IdealShake 1 Cup Unsweetened Almond Milk 1 Graham Cracker Square 1 T Lime Juice The Shakedown: Limes are a great source of vitamin C, so this refreshing smoothie will help ward off colds and flus, combat signs of aging and even improve your cholesterol. 49

50 Lemon Meringue Pie Calories: 297 Protein: 13g Carbs: 41g 1 Scoop Vanilla IdealShake 1 Cup Unsweetened Almond Milk 2 T Sugar-Free Lemon Jell-O Pudding Mix 2 T Graham Cracker Crumbs The Shakedown: Got a craving for lemon meringue? This delicious shake will leave you satisfied and full up to 3 hours, for less calories than a real slice of pie! 50

51 Pumpkin Cheesecake Calories: 190 Protein: 21g Carbs: 21g 1 Scoop Vanilla IdealShake 1 Cup Unsweetened Almond Milk 2 T Sugar-Free Cheesecake Jell-O pudding Mix 1 T Pumpkin Puree 1/2 tsp. Cinnamon The Shakedown: Pumpkin and cheesecake. Need we say more? This smoothie is the perfect low-calorie way to satisfy your holiday pie cravings! 51

52 Hot Chocolate Calories: 161 Protein: 12g Carbs: 12g 1 Scoop Chocolate IdealShake 1 Cup Unsweetened Almond Milk Directions: Heat almond milk and slowly mix in IdealShake. Mix with candy cane to make a peppermint hot cocoa. The Shakedown: Warm and delicious, filling and nutritious! For a pick-meup, add coffee or espresso to make a mocha blend. 52

53 Banana Mocha Calories: 280 Protein: 14g Carbs: 34g 1 Scoop Mocha IdealShake 1 cup Almond Breeze Coconut Almond Milk 1/2 of a Banana 2 T. Unsweetened Coconut Flakes Mix all ingredients, add ice and blend. The Shakedown: Coconut and banana turn this mocha smoothie into a heavenly, nutrient-packed meal! 53

54 Chocolate Mocha Mudslide Calories: 255 Protein: 18g Carbs: 24g 1 Scoop Mocha IdealShake 1 Cup unsweetened almond milk 1 T. dark chocolate chips 1 T. Sugar-Free Torani Caramel syrup 2 T. PB2 The Shakedown: Who needs cake? Not us! This smoothie beats dessert and keeps you fullwith an extra protein punch from PB2 peanut butter powder. 54

55 GREEN SMOOTHIES

56 Green Apple Calories: 206 Protein: 13g Carbs: 33g 1 Scoop Vanilla IdealShake 1 Cup Orange Juice 1 Cup Spinach 1/2 Green Apple The Shakedown: Popeye was no fool. Spinach is a low calorie superfood. This leafy green is important for skin, hair and bone health, while providing protein, iron, vitamins and minerals. 56

57 Tropical Pineapple Calories: 278 Protein: 16g Carbs: 47g 1 Scoop Vanilla IdealShake 1/2 Cup Orange Juice 1/2 Cup Pineapple Juice 1/2 Banana 1 Cup Spinach The Shakedown: Enjoy summer year round with this nutrient packed tropical smoothie. You ll feel like you re in the Bahamas, even if you re just on your patio! Top with flaxseeds for fiber and omega-3 fatty acids. 57

58 Peachy Green Calories: 212 Protein: 14g Carbs: 21g 1 Scoop Vanilla IdealShake 1/2 Cup Orange Juice 1/2 Cup Water 1 Cup Spinach 1 Peach (Pitted and Peeled) The Shakedown: All-natural orange juice can reduce inflammation, balance blood pressure, lower bad cholesterol and promote healthy skin. Peaches are a great source of fiber and vitamins A and C. 58

59 Blueberry Kale Calories: 237 Protein: 18g Carbs: 38g 1 Scoop Vanilla IdealShake 1/2 Cup Greek Yogurt 1/2 Cup Blueberries 1 Cup Kale 1/2 Cup Pineapple (Add water for consistency) The Shakedown: Kale aids digestion and elimination with its fiber content, and it s filled with foliate and magnesium. Blueberries and pineapple are great antioxidants that combat free radicals! 59

60 SAVORY SMOOTHIES 60

61 Blueberry Cashew Calories: 287 Protein: 15g Carbs: 44g Fat: 8g 1 Scoop Vanilla IdealShake 1 Cup Frozen Blueberries ½ Frozen Banana 1 T Raw Cashews 1 Cup Cashew Milk The Shakedown: In need of some balance? This is the smoothie for you! Cashews can help maintain your body s balance of minerals needed for excellent health. 61

62 Orange Carrot Ginger Calories: 320 Protein: 14g Carbs: 46g Fat: 3g 1 Scoop Vanilla IdealShake 1 Whole Orange, Peeled 1 Cup Carrot Juice ¼ tsp Fresh Minced Ginger The Shakedown: If you re sore from working out, whip this smoothie up! Ginger has been found to be effective against exercise-induced muscle pain. 62

63 Cherry Pistachio Calories: 320 Protein: 16g Carbs: 36g Fat: 13g 1 Scoop Vanilla Shake 1 Cup Frozen Cherries 1 T Pistachios 1 Cup Unsweetened Almond Milk The Shakedown: The pistachios in this smoothie will help keep your heart healthy and happy as well as help eliminate dryness in your skin! 63

64 Almond Butter Blast Calories: 350 Protein: 19g Carbs: 16g Fat: 26g 1 Scoop Vanilla IdealShake ½ Cup Almond Milk ¼ of a Fresh Cucumber, Peeled 2 Fresh Mint Leaves ½ Cup Watermelon ½ Cup Cantaloupe The Shakedown: This smoothie is loaded with protein! It also contains almond butter which is a healthy fat, and as such, helps fight cardiovascular disease! 64

65 Cucumber Melon Mint Calories: 183 Protein: 14g Carbs: 24g Fat: 4g 1 Scoop Vanilla IdealShake ½ Cup Almond Milk ¼ of a Fresh Cucumber, Peeled 2 Fresh Mint Leaves ½ Cup Watermelon ½ Cup Cantaloupe The Shakedown: In need of some rejuvenation? The cucumber in this smoothie will help keep you hydrated, help flush toxins, and aid in weight loss! 65

66 Dark Chocolate Raspberry Calories: 213 Protein: 14g Carbs: 30g Fat: 7g 1 Scoop Chocolate IdealShake 1 Cup Frozen Raspberries 1 tsp Dark Chocolate Cocoa Powder 1 Cup Unsweetened Almond Milk The Shakedown: Get your focus on with this smoothie! Studies indicate that dark chocolate boosts blood circulation to the brain, which can improve your ability to focus! 66

67 Strawberry Rhubarb Calories: 211 Protein: 13g Carbs: 17g Fat: 6g ½ Cup Strawberries ½ Cup Rhubarb 1 Scoop Vanilla IdealShake 1 Cup Unsweetened Almond Milk The Shakedown: Rhubarb is a great vegetable choice for weight loss, as it is very low in calories. The high amount of dietary fiber found in rhubarb will help promote a happy digestive system! 67

68 Coconut Lime Green Calories: 247 Protein: 13g Carbs: 32g Fat: 7g 1 Scoop Vanilla IdealShake 1 Cup Unsweetened Coconut Milk 1 T Lime Juice ½ Cup Pineapple ½ of a Banana 1 Cup Spinach The Shakedown: This tropical green smoothie is not only creamy and delicious, but is an excellent way to get in your greens! 68

69 Chocolate Banana Beet Calories: 229 Protein: 13g Carbs: 32g Fat: 7g 1 Scoop Chocolate IdealShake ⅓ Cup Cooked Beets, Chopped ½ of a Banana 1 Cup Unsweetened Coconut Milk The Shakedown: Beets in a smoothie? Yes! This smoothie is perfect for before exercising. It ll give you all the energy you need and the beets will help boost your stamina for a great workout! 69

70 Chocolate Goji Berry Calories: 290 Protein: 17g Carbs: 46g Fat: 7g 1 Scoop Chocolate IdealShake 2 T Dried Goji Berries ¾ Cup Frozen Raspberries 1 Cup Unsweetened Almond Milk The Shakedown: Goji berries are a superfood and contain beta-carotene, which helps promote healthy skin! They also have other health benefits including vitality, energy, and longevity! 70

71 Show us your #ideal ALL RIGHTS RESERVED IDEALSHAPE, LLC 2015 American Fork, UT Legal Disclaimer The information provided in this book is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information in this book for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Always consult with a healthcare professional before starting any diet, exercise program or dietary supplement. You should not stop taking any medication without first consulting your physician. IdealShape, IdealShake and IdealBar are registered trademarks of IdealShape, LLC. IdealBoost TM is a trademark of IdealShape, LLC. The names of actual companies and products mentioned herein may be the trademarks of their respective owners. 71