Smoothies are one of the best parts about being on the Abs Diet.
They take less than 3 minutes to make. They pack in multiple
high-nutrient foods. They fill you up. If that’s not enough, they can
also taste like a five-star dessert. You can come up with your own
concoctions by using 1% milk, low-fat vanilla yogurt, whey powder,
and ice as the main ingredients. Oatmeal and fruit make nice additions,
as does a spoonful of peanut butter. Include all ingredients
in a blender, and blend until smooth. For extra volume, add
more ice. Here are some examples recipe.
Abs Diet Ultimate PowerSmoothie
1 cup 1% milk
2 tablespoons low-fat vanilla
yogurt
3⁄4 cup instant oatmeal,
nuked in water
2 teaspoons peanut butter
2 teaspoons chocolate whey
powder
6 ice cubes, crushed
Makes 2 8-ounce servings.
Calories per serving:
220; Protein: 12 g; Carbs: 29 g; Fat: 4 g;
Saturated fat: 1.5 g; Sodium: 118 mg; Fiber: 3 g
Strawberry Field Marshall Smoothie
1⁄2 cup low-fat vanilla yogurt
1 cup 1% milk
2 teaspoons peanut butter
1 cup frozen strawberries
2 teaspoons whey powder
6 ice cubes, crushed
Makes 2 8-ounce servings.
Calories per serving:
186; Protein: 11 g; Carbs: 26 g; Fat: 5 g;
Saturated fat: 2 g; Sodium: 151 mg; Fiber: 3 g
Cereal Killer
1⁄2 cup All-Bran Extra Fiber cereal
1 cup 1% milk
1⁄2 cup blueberries
1 tablespoon honey
2 teaspoons whey powder
6 ice cubes, crushed
Makes 2 8-ounce servings.
Calories per serving:
145; Protein: 8 g; Carbs: 32 g; Fat: 2 g;
Saturated fat: 1 g; Sodium: 155 mg; Fiber: 9 g
Banana Split Smoothie
1 banana
1⁄2 cup low-fat vanilla yogurt
1⁄8 cup frozen orange juice
concentrate
1⁄2 cup 1% milk
2 teaspoons whey powder
6 ice cubes, crushed
Makes 2 8-ounce servings.
Calories per serving:
171; Protein: 8 g; Carbs: 33 g; Fat: 2 g;
Saturated fat: 1 g; Sodium: 94 mg; Fiber: 2 g
Halle Berries Smoothie
3⁄4 cup instant oatmeal,
nuked in water or fat-free milk
3⁄4 cup fat-free milk
3⁄4 cup mixed frozen blueberries,
strawberries, and raspberries
2 teaspoons whey powder
3 ice cubes, crushed
Makes 2 8-ounce servings.
Calories per serving:
144; Protein: 7 g; Carbs: 27 g; Fat: 1 g;
Saturated fat: 0 g; Sodium: 109 mg; Fiber: 4 g
PB&J Smoothie
3⁄4 cup low-fat vanilla yogurt
3⁄4 cup 1% milk
2 teaspoons peanut butter
1 medium banana
1⁄2 cup frozen unsweetened
strawberries
2 teaspoons whey powder
4 ice cubes, crushed
Makes 2 8-ounce servings.
Calories per serving:
235; Protein: 11 g; Carbs: 39 g; Fat: 5 g;
Saturated fat: 2 g; Sodium: 154 mg; Fiber: 4 g
SummerSmoothie
2⁄3 cup frozen strawberries
1 banana
1⁄2 cup cubed honeydew melon
4 ounces low-fat vanilla yogurt
3⁄4 cup 1% milk
2 teaspoons vanilla whey powder
3 ice cubes, crushed
Makes 2 8-ounce servings.
Calories per serving:
199; Protein: 9 g; Carbs: 39 g; Fat: 2 g;
Saturated fat: 1 g; Sodium: 117 mg; Fiber: 4 g
