Protein Shakes and Snacks

**Allergens: dairy, peanuts


Chocolate PB Banana Smoothie– 2 servings – ½ cup

1 ripe banana, frozen

1 TBSP of unsweetened cocoa powder

2 TBSP of peanut butter

½ cup of 2% milk

Homemade Cliff Bars


1 1/4 cups rice krispies

1 cup dry quick oats

2 TBSP ground flax seed

1/4 cup finely chopped dried fruit

1/4 cup finely chopped nuts

1/3 cup honey or maple syrup

1/2 cup peanut butter

1 tsp vanilla extract


Combine all dry ingredients in a large bowl.

Combine the syrup/honey and peanut butter in a small saucepan over medium heat, stirring until melted and well-blended. Mix in vanilla.

Pour in peanut butter mixture into try ingredients, mixing with a wooden spoon or spatula. Use your hands to combine well.

Spray an 8×8 in pan with nonstick cooking spray. Press mixture firmly into the pan. Let chill at least 30 minutes to help set.

Cut into bars. Wrap tightly in plastic wrap and store in the refrigerator.



Make your own post-workout snack mix! Use the table below to choose one item from each of the following categories: protein, carbohydrates, sweet treats and extra seasonings (optional). Your goal is to max a trail mix that has 70-90g carbohydrates and 20-25g protein.


Ingredient Amount Calories Carbs Protein Fat
Protein Component: Pick 1 item
Peanuts 1/2 cup 424 kcal 14g 19g 36g
Pumpkin Seeds 1/4 cup 326 kcal 8g 17g 28g
Almonds         1/2 cup 476 kcal 14g 17g 43g
Cashews 3/4 cup 566 kcal 29g 16g 47g
Sunflower Seeds (no hull) 1/2 cup 419 kcal 17g 14g 36g
Flax Seeds 1/2 cup 387 kcal 21g 13g 31g
Carbohydrate Component: Pick 1 item
Banana Chips 1/2 cup 187 21g 1g 12g
Low-fat Granola 1/4 cup 106 22g 2g 1g
Cheerios 1 cup 110 22g 3g 2g
Dried Cranberries 1/4 cup 85 23g 0g 0g
Oat Bran Flakes 3/4 cup 105 23g 3g 1g
Pretzels 3/4 cup 114 24g 3g 1g
Corn Chex Cereal 1 cup 106 25g 2g 0g
Air-popped Popcorn (no salt or butter added) 4 cups 124 25g 4g 1g
Rice Chex Cereal 1 cup 126 28g 2g 1g
Whole Wheat Crackers (Triscuit) 8 crackers 171 28g 4g 6g
Raisins 1/4 cup 108 29g 1g 0g
Shredded Wheat Cereal 3/4 cup 127 30g 4g 1g
Wheat Chex Cereal 3/4 cup 135 30g 4g 1g
Dried Cherries 1/4 cup 133 32g 1g 0g
Sweet Treats: Pick 1 item
Semi-sweet chocolate chips 2 TBSP 101 13g 1g 6g
Peanut butter chips or morsels 2 TBSP 158 14g 5g 9g
Chocolate covered coffee beans 3 TBSP 165 16g 2g 10g
M&M’s- plain 2 TBSP 128 18g 1g 6g
Butterscotch chips or morsels 2 TBSP 152 19g 1g 8g
Mini marshmallows 3/4 cup 110 28g 1g 0g
Extra Seasonings: Curry, ground ginger, cinnamon, nutmeg, cardamom (chai), cayenne pepper, garlic powder, cocoa powder.

**These are great because they add a lot of flavor without adding extra calories.


Vanilla Bean
1 ripe banana, frozen
½ cup garbanzo beans
2 tsp vanilla extract

2 TBSP powdered milk
½ cup sweetened coconut milk

Blueberry Pineapple Dream

1 cup frozen blueberries
½ cup frozen pineapple
½ cup vanilla Greek yogurt (fat free)
½ cup sweetened coconut milk


Meal Replacement:

 Orange-Peach Smoothie

½ cup orange juice

1 cup whole milk vanilla yogurt

¼ cup dry skim milk powder

½ cup 2% milk

½ cup frozen unsweetened peaches




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