1 51 2 Vanilla Coconut Banana Nut Banana Espresso Chill Tangerine Honey Nut Strawberry Peach Frozen Vanilla Latte Pomegranate Apple Pie a la Mode Strawberry Apple Blackberry Boost Mint Chocolate Chip Apple Raspberry Perfect Peach Cobbler Chocolate Covered Banana Strawberry Oatmeal Pina Colada Caramel Mocha Kiwi Coconut Cinnabun Chocolate Pumpkin Oatmeal Orange Cantaloupe Vanilla Mocha Latte Coconut Mocha Dark Chocolate Mocha Butter-Finger Candybar Chocolate Peanut Butter Cup Strawberry Cheesecake Caramel Coconut Cookie Key Lime Pie Blueberry Cashew Orange Carrot Ginger Cherry Pistachio Almond Butter Blast Cucumber Melon Mint Lemon Meringue Pie Pumpkin Cheesecake Hot Chocolate Banana Mocha Chocolate Mocha Mudslide Dark Chocolate Raspberry Strawberry Rhubarb Coconut Lime Green Chocolate Banana Beet Chocolate Goji Berry Green Apple Tropical Pineapple SMOOTHIE MENU IdealShape ® and IdealShake ® are registered trademarks of IdealShape, LLC. All other product names are trademarks of their respective owners. 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. PROTEIN PACKED LOW CALORIE DESSERT SAVORY GREEN Peachy Green Blueberry Kale Start Here! What the HECK are Meal Replacement Shakes? Why Five Meals a Day? 3 6 11 17 18 19 20 21 22 23 24 25 26 28 29 30 31 32 33 34 35 36 37 38 39 40 42 43 45 62 46 63 47 64 48 65 49 66 50 51 67 52 68 53 69 54 70 55 71 57 58 59 60 3 Losing Weight Can Taste Amazing and Never Leave You Hungry Hi, I’m Trainer Kami Price, the certified nutritionist and trainer here at IdealShape, and I’m so glad this eBook made it into your hands! At IdealShape we’re very confident in saying that this recipe eBook could literally change your life! I’ve personally created the recipes in this book to help you: • Lose weight. • Increase energy. With every delicious sip, you’ll also be able to: • Satisfy your cravings. • Boost your immune, nervous, muscular and digestive systems. • Get a complete meal for just 200–300 calories. As a personal trainer who has helped thousands of people lose weight over the last 10 years, I know that starving yourself to lose weight never works. In fact, I’ve found that hunger is the BIGGEST roadblock 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. • Curb hunger. 4 IdealShape has developed a way for you to achieve weight loss and reach YOUR ideal shape without feeling hungry. It’s all about eating small, delicious, and nutritious meals throughout the day. You can simply 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) with the delicious, healthy smoothies in your eBook. What Makes a Shake a “Meal”? You’re going to see that all the smoothie recipes in your eBook include a special ingredient called IdealShake®. IdealShake is a meal replacement shake that provides a unique and effective blend of essential vitamins and minerals, high-quality, whey protein, and fiber. It’s a low calorie meal replacement containing only 100–110 calories per scoop that’s designed for weight loss. Plus IdealShake has a demonstrated hunger-blocker called Slendesta®, which has shown to block hunger for hours. (More on this in just a sec!) 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 on their own, just using 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’s all about potatoes. Yes, you read that right! IdealShake contains Slendesta®, a hunger-blocking vegetable protein found in 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. 5 CCK is a 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 percent stimulant-free and has no reported side-effects. IdealShake with its hunger block- er, Slendesta, is known to keep you full for up to three hours. Kim L. says, “I lost 105 pounds with IdealShake! My favorite thing is to try new recipes. Al- ways 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 curb those hunger cravings and lose weight with delicious smoothies, this book is for you. You’ve Got This! Trainer Kami Certified Nutritionist and Trainer, IdealShape Weight Loss Expert 6 What the HECK Are Meal Replacement Shakes? 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. A meal replacement shake is just what the name implies: It replaces a regular meal. 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 eBook. 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! To set our IdealShake meal replacement shake apart from the rest, we have added our proprietary meal replacement shake, IdealShake, to each of the recipes we can truly say the smoothies in this eBook can replace a meal while... • Tasting delicious. • Leaving you full for hours. • Balancing your nutrition. • Providing energy. • Facilitating weight loss. 7 Meal replacement shakes are the most important part of our complete weight loss plan called IdealPlan. IdealPlan tells you exactly how to lose weight while being healthy and consuming five delicious meals throughout the day. 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 hus- band 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 Ide- alShake as my second meal of the day.” – Jenna IMPORTANT: Not all meal replacement shakes are created equal! Many of the meal replacement shakes that are available today are high in calories and are more like glorified milkshakes than meals! Initially, meal replacement shakes were prescribed by doctors to those who had chronic illnesses, were losing their appetites, and were unable to eat whole food. Doctors 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 recommenda- tions of medical doctors. Meal replacement shakes intended for weight loss must be low-calorie and forti- fied with substantial amounts of vitamins, minerals, protein, and fiber. A weight loss shake MUST provide a “full” feeling and give the body energy without having too many calories, so you can lose weight. 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 appe- tite. 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 is 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 over-reliance on meal replacement shakes or rigid menus with no variety could lead to nutritional defi- ciencies 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. “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 life 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 9 Some may “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: When you only replace up to two meals a day with meal replacement shakes (like we recommend), your other three 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 two snacks and a whole-foods meal. That I’ve built into the daily meal plan. What’s more, the shakes in this eBook actually fill you up. The Essential Ingredient Like I mentioned before, 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 first section of this book, IdealShake contains a proven hunger-blocker called “Slendesta”, which controls feelings of hunger for up to three hours. 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 10 keep you feeling full and satisfied between meals. 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 helps you LOSE WEIGHT. 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 replace- ment 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 eBook! 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, Trainer Kami Certified Nutritionist and Trainer, IdealShape Weight Loss Expert 12 Why Five Meals a Day? Earlier I mentioned our complete weight loss plan, IdealPlan; It’s 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. I 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 eBook can be incorporated into the five-meal plan. In fact, these smoothies are the MOST IMPORTANT part of it! That’s because, like I’ve mentioned, smoothies with Ide- alShake help you successfully reduce ca- loric 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.” Best of all, they’re incredibly convenient. 13 So another reason we love the smoothies in this book: They make it easy to fol- low the “five meals a day” plan! Five Daily Meals Promote 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 like- ly 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 levels and help you 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 ensure that you aren’t at the mercy of fast food or convenient junk food. You make time to choose meals and snacks conscientiously, prepare them in advance, and have the willpower to follow through with the plan you’ve al- ready made. 14 Feel good about yourself... Neuroscientists have found that staying satisfied helps keep our self-regulation activated. One positive accomplishment leads to another! 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 1. Replace breakfast and lunch with a delicious smoothie of your choice. 2. Incorporate a mini-meal (or snack) between breakfast and lunch, and lunch and dinner. Your two mini-meals/snacks make up two of your five meals. This mini-meal should ideally include a balance of carbs, proteins, and fats, such as fruit with Greek yogurt or cottage cheese. 3. Eat a healthy dinner with a serving of lean meat and plenty of fiber-rich vegetables. 4. Space your meals approximately three hours apart and avoid eating be- tween planned snacks and 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. 5. Drink plenty of water to stay hydrated and avoid false hunger 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 eBook! 15 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 contro l 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 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. 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 smoothie s. 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. The Essential Ingredient: IdealShake ® Available in Chocolate, Vanilla, Strawberry, Mocha, Cookies ‘N Cream, Chocolate Cream Pie and Orange Cream a Click here for more info P R OT E I N PAC K E D S M O OT H I E S P R OT E I N PAC K E D S M O OT H I E S 17 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) Add ice, blend & enjoy! 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. 18 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 Add ice, blend & enjoy! Top with your favorite fruit. The Shakedown : Bananas contain tryptophan, which can increase serotonin levels in the brain to improve your mood. 19 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! 20 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) Add ice, blend & enjoy! The Shakedown : Tangerines are packed with plenty of nutrients including flavonoids, vitamin C, vitamin A, folate and potassium.