3 Fat Chicks on a Diet Weight Loss Community  

Go Back   3 Fat Chicks on a Diet Weight Loss Community > Diet Central > Carb Counters > Low Carb Recipes > Miscellaneous

Closed Thread
Thread Tools
Old 05-18-2002, 10:36 PM   #1
Trying to find my way.
nasus40's Avatar
Join Date: Aug 2000
Location: Upstate NY
Posts: 3,399

S/C/G: 244/220/145

Height: 5'2''

Default Shakes

In responce to the questions on the board regarding making your own shakes I am posting this i have dug up from another board. I have not tried them but it is reported to all be yummy!

Sweetiepie’s shake recipe

1/2 cup frozen without sugar strawberries
1-2 scoops French vanilla protein powder
1 T. cream cheese (or 1/4 cup Ricotta or
cottage cheese)
1/3 cup half-and-half cream
1/3 cup whole milk
3-4 pkg. Splenda or your chosen sweetener
4-5 ice cubes
Whir in blender until all the ice chunks are ground up, but no longer. The blender can't take it!
Make this also with blueberries, peaches, tart cherries (add a drop of almond extract
with the peaches and cherries, and a dash of nutmeg with the peaches), raspberries, or mixed berries. All these fruits can be bought frozen without sugar--check labels to be sure--some are mixed in with sugar added.

Heather’s Blueberry Shake

-1/2 cup frozen blueberries (preferably fresh frozen, not from a grocery store - I always think they taste better. I picked a ton last summer and still have a couple quarts in the freezer.)
-2 scoops vanill protein powder
-3 cubes coconut milk (frozen in ice cream tray)
-half and half or heavy cream to taste
-2-3 Tbl. cream cheese
4 oz. water
3 ice cubes
1/2 tsp. splenda (I am going to go looking for blueberry syrup at Nature's flavors today)
1/2 tsp. maple extract
Whirl in blender. I find that if I leave my blender on for a few minutes, whirling away, the shakes get creamier and creamier. Whips the cream I guess.
Enjoy - I figure it is a bit higher in the carbs, around 10, but you could probably cut the berries down. And half the protein powder if you want, but it really helped make it taste like cheesecake.

Sweetiepie’s Pumpkin Shake

Take a can of regular pumpkin and divide it into the sections of an ice-cube tray, about 1/4 cup in each section. Freeze; remove the little bricks from the tray and place them in a plastic bag or dish and store in the refrigerator. Freezing the pumpkin helps make the shake thicker!
Use about 2 bricks (sometimes I use 3) per shake. Put the pumpkin bricks in the blender, and add 1-2 scoops vanilla (or French vanilla) protein whey powder. On top of this, put 3-4 pkts. Splenda (also can add a little Stevia as it can't be tasted in an item this strongly flavored). I then use 1/3 cup half-and-half and 1/3 cup milk, but if short on cream, I have been known to use evaporated milk in place of both (more carbs, however!). Add 1 Tblsp. cream cheese, OR 1/4 cup ricotta or cottage cheese. Sprinkle in some nutmeg and cinnamon to taste. I was using pumpkin pie spice, but it is not as good as the separate spices, for some reason. Add about 1/2 tsp. vanilla and 4-5
ice cubes. Whir in blender till the ice and pumpkin cubes are relatively smooth.
I don't know the carb or protein counts for this, as it has so much room for interpretation and modification! Enjoy making your own additions or subtractions as to taste and for added protein or less carbs. Pumpkin is as low-carb as most veggies, and full of vitamins, especially A, so think this is pretty nutritious.
Angy’s Butterfinger Frostie

Serving size: 1
1/8 cup cream
1/8 cup half and half
1 scoop Chocolate Flavored Whey Protein Powder( I used Designer Protein)
1 package sugar substitute(I used Splenda)
1 teaspoon vanilla
2 cups crushed ice
1 Tablespoon peanut butter
Whirl all together in food processor(I used blender and it was a bit chunky with ice)and you have a butterfinger flavored frosty.

1/4 cup heavy cream
2 to 3 Tbsp. DaVinci chocolate syrup (w/Splenda)
1 scoop Designer Protein powder, choc flavor
1/4 cup cottage cheese
2 frozen coconut milk cubes
1 tsp. coconut extract (or more to taste)
2 ice cubes
Mix well in blender.

Basic Shake:
(patterned after Sweetiepie's shakes - I like to use this one for more dessert-type shakes:chocolate/pumpkin...)
1/3 cup 1/2-N-1/2
2-3 Tb heavy cream + water or Sugar Free syrup of choice to equal 1/3 cup
1 oz. cream cheese
1/2 t. vanilla
1 packet white stevia powder (sometimes I will also add one packet of Splenda)
1 scoop of Protein Powder
4-5 Ice cubes
1/8 t. Xanthan Gum (Add after all ingredients are well mixed)
Ecc: 4.5g / Pro: 24.5g
~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~ ~
Basic Yogurt Shake:
This is particularly good with berries/fruit.
1/2 water
1/4 cup of Whole Milk, plain, yogurt
1 scoop Protein Powder
1 package stevia/splenda or to taste
If the fruit is frozen, no ice cubes are needed
1/8-1/4tsp Xanthan Gum if you like it thick.
Ecc: 2 Pro: 22
Yogurt Note: I use Stonyfield Farm - 1 ecc for 1/4 cup - you can subtract 8carbs from the label's number because the bacteria "eats" the sugar in the yogurt. Label states 12 -8 =4 per cup - cool huh?
Many of these variations have been found by doing a search of this site. Please forgive me for not remembering who created them and many, many thanks to all who have shared their ideas.
Patterned after Sweetiepie's Pumpkin shake:
Pumpkin: add 3.6 to ecc
2 blocks of frozen pumpkin (ice cube size)
1/4 t pumpkin pie spice
1 t sugar free maple syrup
pinch of salt.
Pie spice:
I mix a large batch of this so it's always on hand.
2t Cinnamon,
1t ginger,
1/2t cloves.

Butterfinger: add 5 to ecc
1 Tb Penzey's Dutch Cocoa powder
2 TB Peanut butter

York Peppermint Patty: add 1 to ecc
1 Tb Penzey's Dutch Cocoa powder
peppermint extract to taste (usually 1/8-1/4t)

Mounds: add 3 to ecc
1 Tb. Penzey's Dutch Cocoa powder
4 blocks of Coconut Milk(to replace the ice cubes)
coconut extract to taste

Chocolate Banana: add 1 to ecc
1 Tb Penzey's Dutch Cocoa Powder
1/2 t Banana Extract or to taste

Cantaloupe: add 5.7 to ecc
1/2 cup of Cantaloupe

Blueberry: add 5.2 to ecc
1/3 cup blueberries
Lemon extract to taste

Eggnog no additional ecc
1 tsp. Rum extract
pinch of salt
You may want to add additional sweetner
top with nutmeg

This one is particulary refreshing!
Key Lime Shake: no additional ecc
In place of the sugar free syrup/water/cream in the basic shake:
Disolve 1/2tsp sugar free lime jello in 3Tbs warm water. Add cream to equal 1/3 cup.

Any flavor of sugar free jello will work. The possiblities are endless....
Sue You get what you work for, not what you wish for.
Restart Feb 28, 2008 .... VFT 204 ... EVFT 169
1st Goal Sept 1, 2008 ***************************** LTG June 25 2009*********************
nasus40 is offline  
Old 05-19-2002, 12:33 AM   #2
Senior Member
goodforme's Avatar
Join Date: Aug 2001
Location: Lexington, South Carolina
Posts: 1,510

S/C/G: 242.5/193.4/170

Height: 5'9"

Talking WOW!!

So many to choose from, they are all copied and pasted to my recipe box! Thanks, Nasus!
267: Highest known weight
242.5: Weight on dd's 1st birthday
213: Weight on day I delivered dd (Whooshed past on 7/6/10)
200: Weight on day I went home from hospital after delivering dd (MET!! 1/24/11)
180: Lowest weight ever as an adult
170: Initial goal weight (subject to change)
goodforme is offline  
Old 05-19-2002, 09:31 AM   #3
Senior Member
Pooky's Avatar
Join Date: Jan 2001
Location: Bracebridge, Ontario
Posts: 1,693


Mmmmm...can't wait to try them!
Pooky is offline  
Old 06-20-2002, 09:42 PM   #4
WW Moderator
Jennifer 3FC's Avatar
Join Date: Aug 1999
Posts: 6,006

Default Smoothies

I found some more smoothie recipes. The first ones are basics, and you can add flavorings of different kinds to them.

Protein Shakes

Basic Shake:

1/3 cup heavy cream
1/3 cup cold water
2 scoops of protein powder (any flavor)
1-2 teaspoons psyllium husks (optional - adding fiber but not carbs here)
12-15 ice cubes

Mix together in the blender for a thick shake. It is best to add ice last in most blenders. Add more or less psyllium to increase/decrease thickness.

Just White shakes

1/4 to 1/3 c. egg whites, from Just Whites
1/2 cup heavy cream
1 - 2 pks Splenda
6-8 oz Diet Cherry or Cranberry 7 Up or
or Diet Rite Kiwi-Strawberry.
1/2 teaspoon psyllium fiber(optioal)
2 - 3 teaspoons Davinci Raspberry syrup
Balance Splenda and Davinci sweetner to taste.
Be sure to blend at high speed long enough to crush ice. This slush helps thicken shake.
Protein is 22g.

Breakfast Shakes

Two great breakfast shakes:

Fruit Smoothie:
1 c. milk or cream,
1/2 c. strawberries
1 scoop Designer Protien, French Vanilla
1 c. ice
1 tsp orange-pineapple Crystal light powder

Blend together in blender.

Mocha Shake:
1 C milk or cream
1c. ice,
1 tsp. inst. decaf coffee
1 scoop whey protien powder, chocolate


Savory Shakes yogurt base

4 oz. cold water
1 Tbsp. heavy cream (for fat)
2 Splenda tablets
1/3 cup SF vanilla yogurt
1/4 cup prepared powdered egg white
1 Tbsp. Davinci SF syrup flavor of your choice

Breakfast Smoothie

- Servings 2 (modified from the original Atkins

1/2 pkg of firm tofu
1 C. Small curd cottage cheese
1 C. Ricotta
1 1/2 C. of water
1 small package of SF jello

Mix above in blender (scrape the sides if necessary to get it to blend well), will make 2 pint size glasses.

Caroline's Awesome Shake

1/2 cup cool decaf coffee
1/4 cup egg substitute
1/4 cup heavy cream
1 scoop protein powder
1 T cocoa powder
1/4 cup ricotta or cottage cheese
3 packets splenda
8-10 ice cubes

Put coffee in the blender, add egg substitute and cream.
After blending,take off the lid and add protein powder and cocoa powder.
Turn off the blender and add cottage or ricotta cheese and sweetener to taste. Turn the blender to the highest setting and add ice cubes...Blend until shake is mixed.

Mocha smoothie

2 scoops whey protein
6 oz cold water
1-2 oz heavy cream
1 Tbsp notSugar
2-3 ice cubes

2-3 tsp unsweetened cocoa
1 tsp instant coffee
1/4 tsp vanilla
2-3 packets artificial sweetener

Blend all ingredients together until mixed. Let sit in blender container for a minute or two to thicken, blend again, and

The second (flavoring) group can be replaced by any of the Da Vinci sugar-free syrups. You might want to decrease the amount of water to compensate for the extra volume.

breakfast smoothie
by Andrea

4 oz ice water or milk (milk if allowed)
2 oz cream cheese or neufchatel
2 scoops vanilla whey protein powder
1 tsp unsweetened cocoa
1 tsp instant coffee
1 T Da Vinci sugar-free chocolate syrup (other flavors work, too)
4-6 ice cubes
1/8 c rolled oats (if allowed)


Omit cocoa and coffee, use a fruit flavored syrup, and use 1/2 c frozen berries (any type or mixed) in place of half the ice. Frozen strawberries and strawberry syrup makes it taste like strawberry cheesecake! The thickeners (gums) in the cream cheese help
thicken the shake.

Yogurt shake:

1/2 cup plain yogurt
2 oz ice water
1 Tbsp Expert Foods "notSugar" or "notStarch"
1/2 cup frozen berries
Da Vinci SF syrup to taste
4-6 ice cubes


By Nazareth

I make a smoothie with 4-5 strawberries, crushed ice, seltzer water and a dash of cream and Splenda to taste. Put it in a blender with ice crusher capabilities...oh, it is soooo delicious!

Also, I make the Keto Banana cream shake with crushed ice, 1 cup water, a dash of cream, 2 scoops banana cream shake powder and add 3-4 strawberries.
This is to die for! It tastes like a banana split! Even my husband, who insists he can taste Splenda, loves this!

I made my first smoothie today, and for me the machine was wellllll worth the cost. I used sugar free cranberry Clear American (from Walmart), ice, 5 frozen strawberries, 1 scoop of Keto shake (french vanilla), 6 pkts of Splenda and ice.

I am sitting here right now enjoying a mocha smoothie that I made for breakfast...mmm....1 scoop Atkins Cappucino mix, 1/2 cup heavy cream, 1/2 packet splenda, a few ice cubes, 1 cup instant coffee (decaf, of course) - all blended together in my Target Smoothie Machine.

Recipe Ingredients

2 cups plain yogurt or kefir. I use homemade.
1 cup blueberries or strawberries
2 cups ice cubes
3 packets NutraSweet or SweetOne

If you use artificially sweetened yogurt, do not add the sweetener

Recipe Directions

Add everything to your blender. Blend until the ice has been smoothed and you have a rich creamy drink.


Here's a variation for anyone who'd prefer to have a bigger serving, and fewer carbs. This version is rich and creamy -- and it has the added advantage of providing plenty of hard-to-get soluble fiber.

per serving:

1/2 cup buttermilk, yogurt, or kefir
1/2 cup water
1 large strawberry or small piece of other fruit -- frozen (without sugar) works just fine
1 Tbs ThickenThin not/Sugar thickener
1 cup ice
sweetener to taste (I like it with 1 Tbs sugar equivalent)
optional: tiny pinch salt
optional: vanilla or other extract to taste


Chocolate shake breakfast meal replacement

1/2 cup cottage cheese
1 scoop chocolate protein powder
1/4 cup heavy cream
1/2 cup water
1 tsp. chocolate extract
2 tbls. cocoa
3 tbls. splenda (or sweetener to taste)
6 ice cubes

Blend all except ice cubes until smooth. Add ice one at a time. Blend until thick and smooth. Can also be split in 2 or 3 for a dessert shake.
We're fat chicks, not doctors. Please see your physician before taking advice found on the internet.
Jennifer 3FC is offline  
Old 08-16-2002, 10:04 AM   #5
WW Moderator
Jennifer 3FC's Avatar
Join Date: Aug 1999
Posts: 6,006


I tried to make my own kind of smoothie, and it didn't get thick at all. Here is what I did...any suggestions?

1/4 c cream
1/4 c water
1/4 c ricotta cheese
1/2 T cocoa
3 pks splenda
1 scoop chocolate protein powder
1/2 tray of ice cubes

I might have blended it too long, causing them to melt, but the ice cubes just seem to flop around this time instead of grind up good. I usually make fruit and yogurt smoothies, so that probably holds the ice cubes in place. How can I make this thicker!?
We're fat chicks, not doctors. Please see your physician before taking advice found on the internet.
Jennifer 3FC is offline  
Old 09-07-2002, 06:53 AM   #6
Come on Spring!
Ruthxxx's Avatar
Join Date: Aug 1999
Location: Delta, Ontario, CANADA
Posts: 26,840

S/C/G: 232/170/150

Height: 5'0" on a tall day


Peach - I've moved your egg question to Low Carb! I hope you get an answer there.
Change isnt easy. But if you dont change, you stay the same, and wheres the fun in that?
Ruthxxx is offline  
Old 09-06-2003, 07:40 AM   #7
Come on Spring!
Ruthxxx's Avatar
Join Date: Aug 1999
Location: Delta, Ontario, CANADA
Posts: 26,840

S/C/G: 232/170/150

Height: 5'0" on a tall day


Change isnt easy. But if you dont change, you stay the same, and wheres the fun in that?
Ruthxxx is offline  
Old 09-06-2003, 11:07 PM   #8
WW Moderator
Jennifer 3FC's Avatar
Join Date: Aug 1999
Posts: 6,006


Oh I found a way to make it thicker...I use cottage cheese now, and also I got an Elite smoothie maker. I bought it at Target and it makes a smoothie in a minute or so, compared to several minutes for a regular blender. The ice doesn't have time to melt, and it makes a load of difference!
We're fat chicks, not doctors. Please see your physician before taking advice found on the internet.
Jennifer 3FC is offline  
Old 01-20-2004, 11:44 AM   #9
Baby Steps
lady_adnerb's Avatar
Join Date: Jan 2004
Location: Wisconsin
Posts: 4,270


I noticed protein powders mentioned a lot...where do you find those?
lady_adnerb is offline  
Closed Thread

Similar Threads
Thread Thread Starter Forum Replies Last Post
Smoothies, shakes, coffee & tea based drinks Kelly_S Appetizers and Beverages 46 01-18-2010 06:46 AM
Zero Carb Isopure Shakes?? diet4ever Carb Counters 13 08-09-2007 11:47 AM
Protein Shakes? CIRCLES Does it Work? 23 05-13-2004 02:05 PM

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are Off

All times are GMT -4. The time now is 03:29 AM.

We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Search Engine Optimization by vBSEO 3.3.2