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KEY LIME PIE COCKTAIL

265 calories | 43g carbs | 3g fat |16g protein

⦁ 1 tbs lime cordial- 5 calories
⦁ 1 scoop vanilla protein powder
⦁ 1 cup (250ml) pineapple juice
⦁ 1 biscuit
⦁ a smear of vanilla yoghurt
⦁ 2 handfuls of ice cubes

Coat the rim of your glass with yoghurt and dip into crushed up biscuit crumbs.

Put the rest of the ingredients in your shaker and shake.

Sprinkle any remaining crumbs on top of cocktail.

UPSIDE DOWN STRAWBERRY CHEESECAKE COCKTAIL

260 calories |25g carbs | 5g fat | 21g protein

Bottom layer – 4 smashed strawberries

Middle layer – tub of skinny cow vanilla ice cream, 1 scoop of
vanilla protein powder and fresh lime juice

Top layer – 1 crushed up biscuit

RASPBERRY MINT MOJITO COCKTAIL (makes 2 servings)

Each serving – 185 calories | 26g carbs | 1g fat | 8g protein

⦁ 15 fresh mint leaves (diced)
⦁ One fresh lime (without peel)
⦁ 10 fresh raspberries
⦁ 1 cup frozen raspberries
⦁ 1 cup greek yogurt
⦁ 3/4 cup of coconut water
⦁ 1 scoop of berry protein powder
⦁ 1 tsp Walden Farms calorie free pancake syrup or honey

Blend all the ingredients together (except the mint leaves). Stir in mint leaves after mixture is blended.

PINA COLADA COCKTAIL (makes 2 servings)

Each serving – 222 calories |27g carbs | 5g fat | 15g protein

⦁ One can (432g) of tinned pineapples in natural juice
⦁ 1 cup of probiotic kefir yoghurt – coconut flavour
⦁ 2 tsp lucama chia wildcrafted coconut superfood powder (optional)
⦁ 1 scoop of vanilla protein powder
⦁ Splash of coconut water

Blend all the ingredients together.

BARNAMINT COOKIE COCKTAIL

346 calories | 37g carbs | 9g fat | 20g protein

⦁ one tim tam cookie
⦁ 2 strong mints
⦁ 1 tub of chocolate skinny cow ice cream
⦁ 1 scoop of vanilla protein powder
⦁ splash of almond milk.

SImply blend everything together until smooth and pour into your glass.

BAHAMAS DAIQUIRI COCKTAIL

293 calories | 42g carbs | 7g fat | 16g protein

⦁ 1 tsp coconut shreds
⦁ 1 cup (250 ml) pineapple juice
⦁ 1 scoop of coffee flavoured protein powder
⦁ juice squeezed from half a lime

Put all your ingredients with some ice into your shaker bottle and shake.

Strain the mixture into a glass.

I use protein powders as an occasional convenient treat when I feel like I haven’t had enough protein on a particular day or when I don’t feel like sitting down and eating a full meal or snack.

Remember to be mindful of your calories and macros when consuming protein shakes/smoothies.

ENJOY!

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