French Toast Protein Shake

Ingredients
1/2 cup Fat free cottage cheese
1 scoop (2 Tb.) protein powder

1 tsp. vanilla extract
2 Tbs sugar free maple syrup
1/2 tsp Cinnamon
Dash of Nutmeg
3-5 Stevia packets
1/2-1 cup Water
5-10 Ice Cubes (Depending on how thick you like it)
1/2 tsp Xanthan gum (optional)
1/2 tsp Butter extract (optional)
Directions
Blend all ingredients to desired thickness. 


Nutrition Breakdown
1 Shake
176 Calories
0 g Fat
17 g Carbohydrate
20 g Protein

PB2 Chai Banana-Chocolate Protein Shake

Ingredients:

1 medium 7 inch banana, peeled, sliced and frozen
1/2 cup original almond milk (or more to thin as desired)
1/8 cup (2 tablespoons) of plain whey protein
1/8 cup (2 tablespoons) of powdered peanut butter
1-1.5 Tbsp unsweetened cocoa powder
1 tsp vanilla extract
1/4 tsp. cinnamon
1/4 tsp. allspice
1/4 tsp. nutmeg
3/4 cup ice

Instructions:

Add all ingredients to a blender a process until well pureed. Serve immediately.


Calories: 232
Carbs: 36 grams
Fiber: 7.6 grams
Protein: 17 grams
Fat: 3.6 grams

Unstuffed Cabbage Soup w/brown rice or quinoa

This Recipe Serves 6

Ingredients

• 2 tsp olive oil
• 1 medium onion, diced
• 1 lb lean ground turkey
• 1/2 head cabbage, chopped
• 1 1/2 cups canned crushed tomatoes
• 32 oz unsalted chicken broth
• 2 cups water
• 1/4 tsp ground black pepper
• 1/4 tsp cayenne pepper (optional)
• 1 cup instant brown rice or cooked quinoa

Instructions

1. Heat the olive oil in a large soup pot over medium-high heat. Add the onion and sauté 2-3 minutes or until the onions turn clear. Add the ground turkey and cook for 5-7 minutes until the turkey browns. Add the cabbage and cook for an additional 4 minutes.
2. Add all remaining ingredients, except for the brown rice/quinoa. Simmer the soup for 7 minutes. 

3. Bring the soup to a boil; add the brown rice. Reduce the heat to a simmer and cover the pot for 5 minutes.

Serving Size: 1 3/4 cups
Calories: 255
Carbohydrate: 23 g
Protein: 20 g
Fat: 10.0 g
Saturated Fat: 2.7 g
Dietary Fiber: 4 g
Cholesterol: 60 mg
Sodium: 285 mg
Potassium: 670 mg

Adapted from: http://www.diabetes.org/mfa-recipes/recipes/2014-04-unstuffed-cabbage-soup.html