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TOPIC: Atkins Shake Recipe

 
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May 2, 2013 7:09 AM
I love breakfast. Eggs, bacon, hash browns (well, not so much hash browns anymore)- It keeps me fueled for hours. But I can barely put on pants most mornings, much less cook myself the breakfast of champions. So I resort to protein shakes most days. And coffee. Lots of coffee....
Atkins has these lovely shakes. They're delicious and filling and low carb and a small fortune for a week's worth. So I set out to see if I could recreate them.
They have 15 grams of protein in them, in an effort to fill you up. So I knew I was going to have to use protein powder. Grinding up a chicken breast in my morning shake wasn't really an option for me. Unfortunately, most protein powders are formulated for post workout muscle building drinks, and have enough carbohydrates in them to make you audibly gasp in a GNC. Until I found this:
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Can you see the tiny angels circling the canister? It has 3 net carbs per scoop. Not 23, three. I was going to post a picture of me making out with the container, but thought better of it.
To make the shake, you will need
2 scoops of EAS Lean 15 protein powder
2 tablespoons of heavy cream
1 cup of unsweetened almond milk
a shot of chocolate flavored (or other flavor) sugar-free Torani syrup (in the coffee aisle)

Put the 2 tablespoons of cream in a measuring cup, then fill it up the rest of the way with almond milk. Dump that in your blender (or wicked awesome Hamilton Beach single serve smoothie maker available at Walmart for $15.00), then add the rest of your ingredients and blend.
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The final carb count? 6 carbs. Yeah, I was largely unsuccessful figuring this one out. The only explanation is that Atkins works voodoo magic to get their shake down to 2 carbs. I cannot find a protein powder with less carbs for 15 grams of protein. Do you know of one? Share with the class. Until then, enjoy my (relatively low carb) protein shake!
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May 2, 2013 8:39 AM
I'm right with you about not always having time in the a.m. for a hot breakfast...I save those "Champions" breakfasts for the weekends when I can properly enjoy my bacon scented house for hours afterward. ;-)

I think that this recipe has been posted before on another thread but it's one that was created 10 or 15 years ago by an Atkins-er who posted alot on the AOL boards. Her name was Caroline, and she had a great deal of success. This recipe is probably meant to be post Induction (for those on Atkins), but I think the fat and protein count work well for most keto-based diets. I believe the original name of the recipe is "Caroline's Awesome Low-Carb Shake." This time around on Atkins I've put more of a focus on fat to protein ratio (in addition to carb monitoring, of course) and am amazed at the difference it's made in my initial weight loss. First time on Atkins Induction level carbs about 15 years ago, I hit the two week mark with an 8 pound loss. And I was happy with that. This time, with more attention paid to fat intake? I'm at -8 pounds after week one. smile

Anyway, as mentioned this may be non-Induction legal (cottage cheese is an ingredient), but I can make one of these in the a.m. and stay perfectly satiated until late afternoon. My teenaged son loves 'em too. Basic ingredients (2 servings) are as follows:

Ingredients Calories Carbs Fat Protein Fiber
Trader Joe's Soy Protein Powder - Vanilla - Protein Powder, 2 scoops (33g) 120 1 2 25 0
Lucerne - Heavy Whipping Cream, 8 TBSP 400 8 40 0 0
Albertsons - the Amazing Egg - Egg Substitute, 1/2 cup (61g) 60 2 0 12 0
Albertson's - Cottage Cheese - Small Curd - 4% Milk, 1/2 cup 110 4 5 13 0

Total: 690 15 47 50 0
Per Serving: 345 8 24 25 0

To these basic ingredients, add another 1/2 cup water and sugar free flavorings of your choice. I have an arsenal of DaVinci and Torani SF syrups on my counter (my kitchen looks like an espresso stand! lol), A favorite is Egg Nog...or Orange for a "Creamsicle" like taste. The SF syrups don't add carbs, but other options might. I also like SF hot cocoa (Carnation makes a fat free one that is also low carb, good chocolate taste) and instant coffee crystals for a "mocha" flavor (adds a few carbs so count 'em).

Put all in a blender (love, love, LOVE my Ninja) with 8-10 ice cubes and blend well. The longer you blend, the more "shake-like" it seems to get. Pour into travel mug w/ a straw and you're out the door in about 2 minutes total.

I realize the carb and calorie count may seem high for a shake, but as I mentioned this keeps me going well past lunch and almost until dinner. As my daily carb limit is usually 20-30, this still allows for a nice sized salad w/ dinner and maybe even a few more veggies. The calorie count comes in less or equal to what I'd have in a hot breakfast, and it works for me as an option a few days a week. And they actually taste GOOD!!!! smile
  10699802
May 2, 2013 8:46 AM
http://www.amazon.com/gp/aw/d/B000K7378K/ref=mp_s_a_1?qid=1367509592&sr=8-1&pi=SL75
  9855907
May 2, 2013 6:28 PM
2 carbs! Well, this would definitely fit into an Atkins "copycat" recipe. I couldn't call mine a copycat, since I wasn't able to recreate the nutritional value. How does it taste. Have you tried it?
May 4, 2013 7:51 AM
QUOTE:

2 carbs! Well, this would definitely fit into an Atkins "copycat" recipe. I couldn't call mine a copycat, since I wasn't able to recreate the nutritional value. How does it taste. Have you tried it?


I LOVE it! I use it daily, and order off Amazon. I've only tried the chocolate.
  9855907
May 4, 2013 12:08 PM
QUOTE:

I think that this recipe has been posted before on another thread but it's one that was created 10 or 15 years ago by an Atkins-er who posted alot on the AOL boards. Her name was Caroline, and she had a great deal of success. This recipe is probably meant to be post Induction (for those on Atkins), but I think the fat and protein count work well for most keto-based diets. I believe the original name of the recipe is "Caroline's Awesome Low-Carb Shake." This time around on Atkins I've put more of a focus on fat to protein ratio (in addition to carb monitoring, of course) and am amazed at the difference it's made in my initial weight loss. First time on Atkins Induction level carbs about 15 years ago, I hit the two week mark with an 8 pound loss. And I was happy with that. This time, with more attention paid to fat intake? I'm at -8 pounds after week one. smile

Anyway, as mentioned this may be non-Induction legal (cottage cheese is an ingredient), but I can make one of these in the a.m. and stay perfectly satiated until late afternoon. My teenaged son loves 'em too. Basic ingredients (2 servings) are as follows:

Ingredients Calories Carbs Fat Protein Fiber
Trader Joe's Soy Protein Powder - Vanilla - Protein Powder, 2 scoops (33g) 120 1 2 25 0
Lucerne - Heavy Whipping Cream, 8 TBSP 400 8 40 0 0
Albertsons - the Amazing Egg - Egg Substitute, 1/2 cup (61g) 60 2 0 12 0
Albertson's - Cottage Cheese - Small Curd - 4% Milk, 1/2 cup 110 4 5 13 0

Total: 690 15 47 50 0
Per Serving: 345 8 24 25 0

To these basic ingredients, add another 1/2 cup water and sugar free flavorings of your choice. I have an arsenal of DaVinci and Torani SF syrups on my counter (my kitchen looks like an espresso stand! lol), A favorite is Egg Nog...or Orange for a "Creamsicle" like taste. The SF syrups don't add carbs, but other options might. I also like SF hot cocoa (Carnation makes a fat free one that is also low carb, good chocolate taste) and instant coffee crystals for a "mocha" flavor (adds a few carbs so count 'em).

Put all in a blender (love, love, LOVE my Ninja) with 8-10 ice cubes and blend well. The longer you blend, the more "shake-like" it seems to get. Pour into travel mug w/ a straw and you're out the door in about 2 minutes total.


Made this one this morning! Caroline's Awesome Low Carb Shake. Her website used to play "Shake-Shake-Shake; Shake-Shake-Shake; Sahke your Booty" over and over in a loop :-). We didn't have any protein powder, but added 1 tbsp cocoa powder and a little espresso. Yummy and filling. I usually do bulletproof coffee in the morning, but this is a great warmer weather option. It's like drinking a milkshake.
  30259907
May 13, 2013 11:10 PM
Dymatize ISO-100 has 0 carbs... I bought the berry flavour from iherb.com. It tastes ok alone, but I usually make a blender veggie smoothie with a handful of cabbage, small tomato, cucumber, green pepper --whatever you have on hand -- and sometimes a raw egg (you can't taste that once it is blended). I find myself full from 7:30am till at least noon, but still need a salad around 1 or 2pm! drinker

http://www.popeyescanada.com/inf_dymatize_iso100.php
Edited by camtosh On May 13, 2013 11:13 PM
  39769193

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