Achieve Healthy Weight Loss by Curbing Hunger & Reducing ...
Transcript of Achieve Healthy Weight Loss by Curbing Hunger & Reducing ...
Achieve Healthy Weight Loss by Curbing Hunger & Reducing Calories
All rights reserved. In accordance with the U.S. Copyright Act of 1976, the scanning, uploading, and electronic sharing of any part of this book without permission of the publisher constitutes unlawful piracy and theft of the author’s intellectual property. If you would like to use the material in this eBook (other than for review purposes), prior written permission must be obtained by the publisher at [email protected].
Published by Transform Management LLC December 2020
What Makes These Recipes so Great..................................4
(Click any of the flavors below to be taken to the recipes)
Chocolate Recipes................................................................7
Vanilla Recipes....................................................................18
Cookies & Cream Recipes...................................................29
Strawberries & Cream Recipes............................................34
Chocolate Peanut Butter Recipes.......................................39
Salted Caramel Recipes......................................................50
Cinnamon Toast Swirl Recipes............................................61
Orange Cream Recipes.......................................................72
Mint Cookie Recipes...........................................................83
Mocha Recipes...................................................................94
Chocolate Coconut Recipes..............................................105
References.........................................................................116
TABLE OF CONTENTS
When you’re trying to lose weight, reducing the number of calories you consume each day is essential.
But if it were that easy, everyone would be at their goal weight.
Unfortunately, one incredibly tough problem that everyone trying to lose weight will run into is uncontrollable hunger.
Uncontrollable hunger is the enemy of weight loss, and it’s the reason people give up on their diets, their weight loss programs and attempts, and, ultimately, their weight loss goals.
The key to successful, healthy weight loss is reducing calories and feeling full at the same time.
When you can control hunger while also eating fewer calories, you will achieve incredible results.
And that’s exactly what makes these recipes so great!
Every single recipe includes Transform Meal Replacement Shake, a special shake designed to help you reduce calories and help you control hunger for hours so that you can support healthy weight loss.
What Makes These Recipes So Great?
Transform Meal Replacement Shakes Help You Control Your Hunger
Meal replacement shakes have been found to be more effective for weight loss and weight maintenance than a complete food-based diet! [1] [2] [3] That’s incredible news.
But if all your meal replacement shake is focused on is helping you cut calories, there’s a big problem: You’re going to have to fight the terrible hunger battle alone.
And based on the research we’ve seen, you’ll eventually end up losing that battle.
That’s why we designed Transform Meal Replacement Shakes to give you the power to fight off hunger while reducing calories by providing adequate amounts of protein and fiber, 2 nutrients that can help control hunger for hours. [4] But that’s not all!
Each shake also provides fats to contribute additional hunger control and support, [5] so you can feel satiated all while consuming fewer calories.
Besides helping you feel full while reducing calories, our Transform Meal Replacement Shake also offers several other weight loss benefits.
Transform Meal Replacement Shakes Provide a Well-Balanced Meal
Transform Meal Replacement Shakes are designed to conveniently give you the important nutrients you need to power through your day. That’s why each serving provides carbohydrates, protein, fiber, fats, and a blend of different vitamins and minerals.
And now, with this eBook, you can also whip up 98 different, DELICIOUS recipes using Transform Meal Replacement Shake and enjoy the same incredible benefits of a meal replacement shake.
Transform Meal Replacement Shakes Are the Best Tasting
Simply put, if your meal is packed with essential nutrients, but it doesn’t taste good, you’re not going to stick with it.
After trying over 50 different meal replacement shakes over their 3 decades of combined transformation experience, Chris and Heidi knew they needed to create a meal replacement shake unlike any other.
They needed to create a shake that didn’t just block hunger and reduce calories–it needed to be the best tasting shake, period.
So that’s exactly what they did.
They went through what seemed like countless flavor profile variations and a variety of testers to get each flavor just right.
They put Transform Meal Replacement Shakes through the wringer to get the best tasting, best mixing, best formula, texture, ingredients, nutrition–you get the gist!
Just mix a scoop of this meal replacement shake with 12 ounces of ice-cold water, almond milk, or your beverage of choice, and you have a well-balanced meal anytime you need one.
And from the feedback we’ve been getting and the thousands and thousands of shakes sold, it seems like our customers would agree that Chris and Heidi have created the best meal replacement shakes ever!
Simply Replace 1-2 Meals A Day With a Shake
Every single recipe in this eBook contains Transform Meal Replacement Shake, so each one will be a delicious weight loss tool to help you control hunger.
These shakes and recipes are helping simplify the entire weight loss process.
Just replace 1-2 meals a day with a Transform Meal Replacement Shake on its own or in any of the delicious recipes in this eBook, and you will be amazed at the results you can achieve.
From shakes and smoothies to waffles, cookies, and more, each recipe will help you support healthy weight loss.
We can’t wait to hear which ones are your favorite!
“Wow!!!! Stop the presses!!! This is absolutely the best shake I’ve ever
had! Even just using water- it’s creamy and tastes like a milkshake!!!!
Holy moly!!!! I rate this 100 billion stars!!!!! Best on the planet!!” - Mara A.
“Honestly the best I’ve ever tasted.” - Sharon O.
“The flavors of the shake mixes are the best I’ve ever tried and they
work really well for fueling energy & suppressing hunger.” - Beverly A.
8
CHOCOLATE RECIPES
CHOCOLATE RECIPES
9
CHOCOLATE RECIPES
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy! Makes 1 serving
Nutrition information: 300 calories, 11g fat, 32g carbs, 22g protein
Chocolate Coconut Shake
Ingredients:• 1 cup unsweetened vanilla almond milk • 1 scoop Transform Chocolate Meal Replacement Shake • 1 small banana (6 to 7 inches)• 1 tablespoon shredded coconut • 1/4 teaspoon coconut extract • Ice as desired
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CHOCOLATE RECIPES
Ingredients:• 1 1/2 cups water• 1 scoop Transform Chocolate Meal Replacement Shake • 2/3 cup frozen mixed berries• 1 tablespoon of chia seeds• 1 tablespoon unsweetened cocoa powder• Ice as desired
Chocolate Mixed Berry Smoothie
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 297 calories, 11g fat, 31g carbs, 24g protein
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CHOCOLATE RECIPES
Ingredients:• 1 cup unsweetened almond milk • 1 scoop Transform Chocolate Meal Replacement Shake • 3/4 cup frozen raspberries • Ice as desired • Water as desired
Chocolate Raspberry Shake
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 248 calories, 9g fat, 23g carbs, 22g protein
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CHOCOLATE RECIPES
Ingredients:• 1 1/2 cups unsweetened almond milk• 1 scoop Transform Chocolate Meal Replacement Shake • 1/4 cup nonfat plain Greek yogurt• 1/2 tablespoon all-natural peanut butter• 1 tablespoon sugar-free butterscotch pudding mix• 2 tablespoons quick oats• 1/2 tablespoon stevia• Ice as desired
Rocky Road Shake
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 353 calories, 14g fat, 29g carbs, 30g protein
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CHOCOLATE RECIPES
Ingredients:• 1 scoop Transform Chocolate Meal Replacement Shake • 12 ounces water • 5” of a banana • 1 tablespoon cocoa powder • Ice as desired
Chocolate Banana Smoothie
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutritional information: 244 calories, 7g fat, 30g carbs, 21g protein
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CHOCOLATE RECIPES
Ingredients:• 1 1/2 cups water• 1 scoop Transform Chocolate Meal Replacement Shake • 1/3 cup nonfat plain Greek yogurt • 1/4 cup quick oats• 2/3 cup strawberry halves• 1 tablespoon unsweetened cocoa powder • Ice as desired
Chocolate Covered Strawberry Smoothie
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 350 calories, 8g fat, 42 carbs, 32g protein
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CHOCOLATE RECIPES
Ingredients:• 1 cup water• 1/2 cup 100% orange juice• 1 scoop Transform Chocolate Meal Replacement Shake • 1/2 cup nonfat plain Greek yogurt• 1 tablespoon unsweetened cocoa powder• 1 tablespoon orange zest• Ice as desired
Chocolate Orange Smoothie
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 303 calories, 7g fat, 33g carbs, 33g protein
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CHOCOLATE RECIPES
Ingredients:• 1 cup unsweetened almond milk • 1 scoop Transform Chocolate Meal Replacement Shake • 1 tablespoon instant coffee • 1 tablespoon heavy whipping cream • Ice as desired
Chocolate Mocha Shake
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy! Makes 1 serving
Nutrition information: 255 calories, 14g fat, 13g carbs, 21g protein
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CHOCOLATE RECIPES
Ingredients:• 1 1/2 cups unsweetened almond milk• 1 scoop Transform Chocolate Meal Replacement Shake • 1/4 cup plain nonfat Greek yogurt• 1 tablespoon instant coffee• 1 tablespoon heavy cream• 1 tablespoon stevia• 1/4 teaspoon caramel extract• Ice as desired
Chocolate Caramel Frappuccino
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 295 calories, 16g fat, 15g carbs, 27g protein
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CHOCOLATE RECIPES
Ingredients:• 1 scoop Transform Chocolate Meal Replacement Shake • 1 cup unsweetened almond milk • 1 tablespoon heavy whipping cream • 1/2 tablespoon cocoa powder • 1 tablespoon whipped cream (aerosol) • Ice as desired
Chocolate Dreams Shake
Directions:
1. Place all ingredients (except whipped cream) in a blender and blend until smooth. If too thick, add more water until desired consistency. Top with whipped cream and enjoy! Makes 1 serving
Nutrition information: 265 calories, 15g fat, 14g carbs, 22g protein
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VANILLA RECIPES
VANILLA RECIPES
Ingredients:• 1 1/2 cups water• 1 scoop Transform Vanilla Meal Replacement Shake• 1/4 cup nonfat plain Greek yogurt • 2 tablespoons unsweetened shredded coconut• 1/2 medium banana (7-8 inches)• 1/8 teaspoon coconut extract• Ice as desired
Banana Coconut Cream Smoothie
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 301 calories, 11g fat, 29g carbs, 27g protein
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VANILLA RECIPES
Ingredients:• 1 1/2 cups unsweetened almond milk• 1 scoop Transform Vanilla Meal Replacement Shake• 1/4 cup nonfat plain Greek yogurt • 2 tablespoons lemon juice• 1/2 cup blueberries• Ice as desired
Blueberry Lemon Shake
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 304 calories, 12g fat, 27g carbs, 28g protein
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VANILLA RECIPES
Ingredients:• 1 scoop Transform Vanilla Meal Replacement Shake• 1 cup water • 1/2 cup frozen blueberries • 1/8 cup rolled oats • Splash almond extract • Liquid stevia drops, to taste • Ice as desired • Additional water as desired
Blueberry Pie Smoothie
Directions:
1. Add all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 250 calories, 7g fat, 28g carbs, 22g protein
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VANILLA RECIPES
Ingredients:• 1 scoop Transform Vanilla Meal Replacement Shake • 1 1/2 tablespoons canned coconut milk • 1/3 cup pineapple tidbits • 1/2 small banana (5-6 inches)• 1/3 cup 100% pineapple juice • 1 cup water • Ice as desired
Jamaican Me Crazy Smoothie
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition Information: 298 calories, 10g fat, 33g carbs, 21g protein
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VANILLA RECIPES
Ingredients:• 1 1/2 cups unsweetened almond milk• 1 scoop Transform Vanilla Meal Replacement Shake • 1/4 cup nonfat plain Greek yogurt • 3 tablespoons quick oats• 1/4 teaspoon almond extract• 1/4 teaspoon cinnamon • 1 tablespoon stevia• Ice as desired
Oatmeal Cookie Shake
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 293 calories, 11g fat, 24g carbs, 29g protein
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VANILLA RECIPES
Ingredients:• 1 scoop Transform Vanilla Meal Replacement Shake • 1 1/2 cups water • 1 1/2 tablespoons canned coconut milk • 1/2 cup frozen pineapple chunks • Ice as desired
Piña Colada Smoothie
Directions:
1. Place all ingredients in a blender and blend until smooth. If too thick, add more water until desired consistency. Enjoy! Makes 1 serving
Nutrition information: 249 calories, 9g fat, 21g carbs, 21g protein
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VANILLA RECIPES
Ingredients:• 1 scoop Transform Vanilla Meal Replacement Shake • 3/4 cup frozen mango chunks • 1/2 cup nonfat plain Greek yogurt • 1/2 cup 100% pineapple juice • 2/3 cup water • Ice as desired
Mango Tango Smoothie
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy! Makes 1 serving
Nutrition information: 357 calories, 6g fat, 42g carbs, 32g protein
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VANILLA RECIPES
Ingredients:• 1 1/2 cups water• 1 scoop Transform Vanilla Meal Replacement Shake • 1/3 cup nonfat plain Greek yogurt • 1/3 cup pineapple chunks• 1/2 medium banana (7-8 inches)• Ice as desired
Tropical Banana Cream Smoothie
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 300 calories, 6g fat, 38g carbs, 29g protein
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VANILLA RECIPESVANILLA RECIPES
Ingredients:• 1 cup unsweetened almond milk• 1/2 cup water• 1 scoop Transform Vanilla Meal Replacement Shake• 1/3 cup nonfat plain Greek yogurt • 1 1/2 tablespoons heavy whipping cream• 1/8 teaspoon root beer extract • Ice as desired
Root Beer Float Shake
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 310 calories, 18g fat, 14g carbs, 28g protein
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VANILLA RECIPES
Ingredients:• 1 scoop Transform Vanilla Meal Replacement Shake• 1 cup water• 1/2 small banana (6-7 inches)• 2/3 tablespoon cream cheese• Splash vanilla extract• Liquid stevia drops, to taste• Additional ice and water as desired
Banana Cream Shake
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 246 calories, 9g fat, 22g carbs, 21g protein
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COOKIES & CREAM RECIPES
COOKIES & CREAM RECIPES
COOKIES & CREAM RECIPES
Ingredients:• 1 1/2 cups water• 1 scoop Transform Cookies & Cream Meal Replacement Shake• 1/2 medium banana (7-8 inches)• 1 tablespoon sugar-free French vanilla creamer• 1 tablespoon chopped peanuts• 2 tablespoons whipped cream (aerosol)• Ice as desired
Banana Split Cookie Smoothie
Directions:
1. Place all ingredients (except peanuts and whipped cream) in a blender and blend until smooth. Top with whipped cream and peanuts. Enjoy!
Makes 1 serving
Nutrition information: 316 calories, 12g fat, 33g carbs, 23g protein
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COOKIES & CREAM RECIPES
Ingredients:• 1 1/2 cups unsweetened almond milk• 1 scoop Transform Cookies & Cream Meal Replacement Shake• 1 tablespoon cream cheese• 1/2 cup strawberry halves• 2 tablespoons whipped cream (aerosol)• Ice as desired
Cookies & Cream Strawberry Shake
Directions:
1. Place all ingredients (except whipped cream) in a blender and blend until smooth. Top with whipped cream and enjoy!
Makes 1 serving
Nutrition information: 304 calories, 13g fat, 25g carbs, 23g protein
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COOKIES & CREAM RECIPES
Ingredients:• 1 1/2 cups unsweetened almond milk• 1 scoop Transform Cookies & Cream Meal Replacement Shake• 1/4 cup low-fat cottage cheese• 1 tablespoon instant coffee• Ice as desired
Mocha Cookies & Cream Shake
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 366 calories, 9g fat, 20g carbs, 28g protein
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COOKIES & CREAM RECIPES
Ingredients:• 1 1/2 cups water• 1 scoop Transform Cookies & Cream Meal Replacement Shake • 1/2 cup nonfat plain Greek yogurt• 1/3 cup quick oats• 1/4 teaspoon ground cinnamon• Ice as desired
Oatmeal Cream Pie Smoothie
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 359 calories, 7g fat, 40g carbs, 35g protein
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STRAWBERRIES & CREAM RECIPES
STRAWBERRIES & CREAM RECIPES
STRAWBERRIES & CREAM RECIPES
Ingredients:• 1 1/2 cups water• 1 scoop Transform Strawberries & Cream Meal Replacement Shake• 1/3 cup nonfat plain Greek yogurt• 1/2 cup pineapple chunks• 1/2 cup strawberry halves• 2 tablespoons whipped cream (aerosol)• Ice as desired
Strawberry Pineapple Cream Shake
Directions:
1. Place all ingredients (except whipped cream) in a blender and blend until smooth. Top with whipped cream and enjoy!
Makes 1 serving
Nutrition information: 309 calories, 7g fat, 37g carbs, 29g protein
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STRAWBERRIES & CREAM RECIPES
Ingredients:• 1 1/2 cups water • 1 scoop Transform Strawberries & Cream Meal Replacement Shake• 1/2 cup nonfat plain Greek yogurt• 1 small banana (5-6 inches)• 2/3 cup strawberry halves• Ice as desired
Strawberry Banana Smoothie
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 346 calories, 7g fat, 45g carbs, 33g protein
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STRAWBERRIES & CREAM RECIPES
Ingredients:• 1 1/2 cups unsweetened almond milk• 1 scoop Transform Strawberries & Cream Meal Replacement Shake• 1/3 cup nonfat plain Greek yogurt• 1/3 medium avocado, sliced• 1/2 tablespoon hemp seeds • Ice as desired
Avo-Strawberry Shake
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 353 calories, 18g fat, 20g carbs, 31g protein
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STRAWBERRIES & CREAM RECIPES
Ingredients:• 1 1/2 cups unsweetened almond milk • 1 scoop Transform Strawberries & Cream Meal Replacement Shake• 1/3 cup low-fat cottage cheese• 1 tablespoon instant coffee• 1 1/2 tablespoons heavy cream • Ice as desired
Strawberry Frappuccino Shake
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 345 calories, 20g fat, 16g carbs, 29g protein
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CHOCOLATE PEANUT BUTTER RECIPES
CHOCOLATE PEANUT BUTTER RECIPES
CHOCOLATE PEANUT BUTTER RECIPES
Chocolate Butterscotch Shake
Ingredients:• 1 1/2 cups water • 1 scoop Transform Chocolate Peanut Butter Meal Replacement Shake• 1/3 cup low-fat cottage cheese• 2 tablespoons heavy cream• 1 tablespoon sugar-free butterscotch pudding mix• Ice as desired
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 364 calories, 21g fat, 15g carbs, 34g protein
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CHOCOLATE PEANUT BUTTER RECIPES
Ingredients:• 1 1/2 cups water • 1 scoop Transform Chocolate Peanut Butter Meal Replacement Shake• 1/2 cup nonfat plain Greek yogurt• 1/2 tablespoon honey • 1/2 medium banana• Ice as desired
Peanut Butter & Honey Shake
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 304 calories, 6g fat, 36g carbs, 30g protein
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CHOCOLATE PEANUT BUTTER RECIPES
Chocolate Peanut Butter Spinach Shake
Ingredients:• 1 1/2 cups unsweetened almond milk• 1 scoop Transform Chocolate Peanut Butter Meal Replacement Shake• 1/4 cup nonfat plain Greek yogurt• 1/2 tablespoon all-natural peanut butter• 3/4 medium banana• 1 handful spinach• Ice as desired
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 364 calories, 14g fat, 34g carbs, 28g protein
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CHOCOLATE PEANUT BUTTER RECIPES
Peanut Butter Banana Muffin Shake
Ingredients:• 1 1/2 cups water • 1 scoop Transform Chocolate Peanut Butter Meal Replacement Shake• 1/3 cup plain nonfat Greek yogurt• 1/2 medium banana• 1/4 cup dry oats• Ice as desired
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 340 calories, 8g fat, 41g carbs, 30g protein
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CHOCOLATE PEANUT BUTTER RECIPES
Double Chocolate Peanut Butter Shake
Ingredients:• 1 1/2 cups water • 1 scoop Transform Chocolate Peanut Butter Meal Replacement Shake• 1/3 cup low-fat cottage cheese• 2 tablespoons heavy cream• 1 tablespoon cocoa powder• Ice as desired
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 349 calories, 20g fat, 16g carbs, 30g protein
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CHOCOLATE PEANUT BUTTER RECIPES
Peanut Butter Lover’s Shake
Ingredients:• 1 1/2 cups unsweetened almond milk • 1 scoop Transform Chocolate Peanut Butter Meal Replacement Shake• 1/4 cup low-fat cottage cheese• 1 tablespoon all-natural peanut butter• Ice as desired
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 350 calories, 18g fat, 16g carbs, 32g protein
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CHOCOLATE PEANUT BUTTER RECIPES
Peanut Butter Chocolate Oatmeal Shake
Ingredients:• 1 1/2 cups water• 1 scoop Transform Chocolate Peanut Butter Meal Replacement Shake• 1/3 cup nonfat plain Greek yogurt• 1/2 cup dry oats• Pinch cinnamon• Ice as desired
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 353 calories, 9g fat, 39g carbs, 31g protein
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CHOCOLATE PEANUT BUTTER RECIPES
Super Seed Chocolate Peanut Butter Shake
Ingredients:• 1 1/2 cups water• 1 scoop Transform Chocolate Peanut Butter Meal Replacement Shake• 1/4 cup nonfat plain Greek yogurt• 1/2 tablespoon chia seeds• 2 tablespoons hemp seeds• Ice as desired
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 349 calories, 18g fat, 15g carbs, 32g protein
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CHOCOLATE PEANUT BUTTER RECIPES
Peanut Butter & Jelly Shake
Ingredients:• 1 1/2 cups water • 1 scoop Transform Chocolate Peanut Butter Meal Replacement Shake• 1/4 cup nonfat plain Greek yogurt• 1/2 tablespoon all-natural peanut butter• 1 tablespoon sugar-free strawberry jelly • 1/2 cup strawberries• Ice as desired
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 294 calories, 10g fat, 26g carbs, 28g protein
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CHOCOLATE PEANUT BUTTER RECIPES
Peanut Butter Cheesecake Shake
Ingredients:• 1 1/2 cups water • 1 scoop Transform Chocolate Peanut Butter Meal Replacement Shake• 1/3 cup low-fat cottage cheese• 1 ounce cream cheese• Ice as desired
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 309 calories, 15g fat, 15g carbs, 31g protein
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SALTED CARAMEL RECIPES
SALTED CARAMEL RECIPES
SALTED CARAMEL RECIPES
Caramel Pumpkin Shake
Ingredients:• 1 1/2 cups unsweetened almond milk• 1 scoop Transform Salted Caramel Meal Replacement Shake• 1/4 cup 2% cottage cheese • 1 tablespoon pumpkin puree • 1/4 teaspoon pumpkin pie spice• 1/8 teaspoon cinnamon • Ice as desired
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 356 calories, 13g fat, 30g carbs, 32g protein
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SALTED CARAMEL RECIPES
Caramel Apple Pie Shake
Ingredients:• 1 1/2 cups unsweetened almond milk• 1 scoop Transform Salted Caramel Meal Replacement Shake• 1/4 cup nonfat plain Greek yogurt• 1/4 cup unsweetened apple sauce• 1/4 cup rolled oats• 1 tablespoon stevia • Ice as desired
Directions:
1. Place all ingredients in blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 345 calories, 11g fat, 34g carbs, 29g protein
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SALTED CARAMEL RECIPES
Caramel White Chocolate Raspberry Shake
Ingredients:• 1 1/2 cups water • 1 scoop Transform Salted Caramel Meal Replacement Shake • 1/4 cup nonfat plain Greek yogurt • 1 tablespoon sugar-free white chocolate pudding mix• 2/3 cup raspberries• 3 tablespoons whipped cream (aerosol)• Ice as desired
Directions:
1. Place all ingredients (except whipped cream) in a blender and blend until smooth. Top with whipped cream and enjoy!
Makes 1 serving
Nutrition information: 299 calories, 8g fat, 31g carbs, 26g protein
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SALTED CARAMEL RECIPES
Salted Caramel Protein Latte
Ingredients:• 1 1/2 cups unsweetened almond milk• 1 scoop Transform Salted Caramel Meal Replacement Shake • 1 tablespoon unsweetened cocoa powder• 1 tablespoon instant coffee• 1 tablespoon sugar-free vanilla creamer • 1 tablespoon heavy whipping cream
Directions:
1. Heat almond milk in microwave to desired temperature. 2. Then, place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 297 calories, 17g fat, 17g carbs, 23g protein
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SALTED CARAMEL RECIPES
Salted Caramel Peach Pecan Parfait
Ingredients:• 2/3 cup nonfat plain Greek yogurt• 1/2 scoop Transform Salted Caramel Meal Replacement Shake• 1 small peach, diced• 1 tablespoon chopped pecans• Liquid stevia drops, to taste
Directions:
1. In a bowl, combine Greek yogurt, stevia, and mneal replacement. Mix until smooth.2. Top with diced peaches and chopped pecans. Enjoy!
Makes 1 serving
Nutrition information: 263 calories, 7g fat, 24g carbs, 27g protei
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SALTED CARAMEL RECIPES
Salted Caramel Pecan Mug Cake
Ingredients:• 2 tablespoons almond flour • 1 tablespoon monk fruit sweetener • 1/2 teaspoon baking powder • 1 egg white• 1 scoop Transform Salted Caramel Meal Replacement Shake• 1 tablespoon chopped pecans• 1 tablespoon whipped cream (aerosol)
Directions:
1. Spray a microwave-safe mug with nonstick cooking spray. 2. In the mug, combine all ingredients (except whipped cream). Mix well. 3. Microwave mug cake for 1 minute 15 seconds. Allow to cool before handling. 4. Top mug cake with whipped cream. Enjoy!
Makes 1 serving
Nutrition information: 310 calories, 17g fat, 15g carbs, 27g protein
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SALTED CARAMEL RECIPES
Salted Caramel Protein Pancakes
Ingredients:• 1 3/4 cups almond flour• 1 scoop Transform Salted Caramel Meal Replacement Shake• 1/4 cup water• 2 eggs• 2 tablespoons monk fruit sweetener• 1/2 teaspoon baking powder• 1/4 teaspoon salt• 2 tablespoons whipped cream (aerosol)• 1 tablespoon sugar-free caramel syrup
Directions:
1. In a bowl, combine dry ingredients. Then add wet ingredients (except whipped cream and sugar-free syrup). 2. Heat a griddle over medium heat and spray with nonstick cooking spray. 3. Pour about 1/4 cup of batter onto griddle and cook until edges are set, about 2-3 minutes. Then flip and continue to cook until pancake is cooked through, another 1-2 minutes. Recipe makes 6 pancakes.4. Enjoy 1 pancake topped with whipped cream and sugar-free syrup.
Makes 1 serving
Nutrition information: 268 calories, 21g fat, 9g carbs, 13g protein
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SALTED CARAMEL RECIPES
Caramel Pear Protein Muffins
Ingredients:• 1 1/2 cups Kodiak Cakes Power Cakes Mix• 2 scoops Transform Salted Caramel Meal Replacement Shake• 1 medium pear, peeled and diced• 1/2 cup unsweetened apple sauce• 1 cup unsweetened almond milk • 1 egg and • 1/4 cup sugar-free maple syrup • 1 teaspoon cinnamon • 1 teaspoon vanilla extract • 1/4 teaspoon caramel extract • 1 scoop Transform Chocolate or Salted Caramel Meal Replacement Shake• 12 ounces water
Directions:
1. Preheat oven to 350 degrees Fahrenheit. 2. In a large bowl, combine all dry ingredients (except 1 scoop of meal replacement). Then add wet ingredients (except 12 ounces water) and whisk until smooth. Fold in pears. 3. Line a muffin tin with liners and pour 1/4 cup mixture into each liner. Recipe makes 15 muffins.4. Bake in preheated oven for 20-25 minutes or until golden brown. Allow to cool. 5. Mix water with remaining meal replacement and enjoy with 2 muffins.
Makes approximately 7 servings
Nutrition information (2 muffins and shake): 324 calories, 9g fat, 31g carbs, 32g protein
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SALTED CARAMEL RECIPES
Salted Caramel Protein Hot Chocolate
Ingredients:• 1 1/2 cups unsweetened almond milk• 1 scoop Transform Salted Caramel Meal Replacement Shake• 1/3 cup nonfat plain Greek yogurt• 1 tablespoon unsweetened cocoa powder• 1 tablespoon heavy whipping cream • 1 tablespoon stevia • 3 tablespoons whipped cream (aerosol)
Directions:
1. Heat almond milk in microwave for 1 minute 30 seconds. 2. Then, place all ingredients in a blender and blend until smooth. Top with whipped cream and enjoy!
Makes 1 serving
Nutrition information: 339 calories, 17g fat, 19g carbs, 30g protein
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SALTED CARAMEL RECIPES
Salted Caramel Apple Waffles
Ingredients:• 1 cup Kodiak Cakes Power Cakes Msix• 1 scoop Transform Salted Caramel Meal Replacement Shake• 1 medium Granny Smith apple, diced• 1 tablespoon coconut oil, melted • 12 tablespoons whipped cream (aerosol)• 3 tablespoon sugar-free caramel syrup
Directions:
1. In a bowl, combine dry ingredients. Then add wet ingredients (except whipped cream and sugar-free syrup). 2. Heat a Belgian waffle iron according to waffle iron directions and spray with nonstick cooking spray. Fill iron with batter and cook according to iron’s directions. 3. Makes 3 large Belgian waffles. Enjoy 1 waffle topped with 2 tablespoons whipped cream and 1 tablespoon sugar-free caramel syrup.
Makes 3 servings (1 waffle per serving)
Nutrition information: 268 calories, 9g fat, 31g carbs, 16g protein
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CINNAMON TOAST SWIRL RECIPES
CINNAMON TOAST SWIRL RECIPES
CINNAMON TOAST SWIRL RECIPES
Cinnamon Roll Shake
Ingredients:• 1 scoop Transform Cinnamon Toast Swirl Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/4 cup nonfat plain Greek yogurt• 1/4 cup quick oats• Pinch nutmeg• Pinch cinnamon• Ice as desired• 3 tablespoons whipped cream (aerosol)
Directions:
1. Place all ingredients (except whipped cream) in a blender and blend until smooth. 2. Top with whipped cream and enjoy!
Makes 1 serving
Nutrition information: 355 calories, 13g fat, 34g carbs, 28g protein
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CINNAMON TOAST SWIRL RECIPES
Banana Foster Shake
Ingredients:• 1 scoop Transform Cinnamon Toast Swirl Meal Replacement Shake• 1 1/2 cups water• 1/3 cup nonfat plain Greek yogurt• 1/2 medium banana• 1 tablespoon sugar-free caramel syrup• Pinch cinnamon• Ice as desired• 2 tablespoons whipped cream (aerosol)
Directions:
1. Place all ingredients (except whipped cream) in a blender and blend until smooth. 2. Top with whipped cream and enjoy!
Makes 1 serving
Nutrition information: 298 calories, 7g fat, 35g carbs, 24g protein
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CINNAMON TOAST SWIRL RECIPES
Ingredients:• 1 scoop Transform Cinnamon Toast Swirl Meal Replacement Shake• 1 1/4 cups unsweetened almond milk• 2 tablespoons canned coconut milk• 1 medjool date• 1/8 teaspoon coconut extract• 2 tablespoons whipped cream (aerosol)• 1 tablespoon unsweetened shredded coconut• Pinch cinnamon• Ice as desired
Coconut Cinnamon Shake
Directions:
1. Place all ingredients (except shredded coconut and whipped cream) in a blender and blend until smooth.2. Top with whipped cream and shredded coconut. Enjoy!
Makes 1 serving
Nutrition information: 349 calories, 18g fat, 31g carbs, 23g protein
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CINNAMON TOAST SWIRL RECIPES
Chai Latte Shake
Ingredients:• 1 cup unsweetened almond milk• 1 scoop Transform Cinnamon Toast Swirl Meal Replacement Shake• 1/2 cup black tea, warm• 1/4 cup nonfat plain Greek yogurt• 1 teaspoon monk fruit sweetener• 1/4 teaspoon ground giner• Pinch nutmeg• Pinch cinnamon• 3 tablespoons whipped cream (aerosol)
Directions:
1. Heat almond milk in microwave for 1 minute. 2. Then, combine all ingredients (except whipped cream) in a blender and blend until smooth.3. Top with whipped cream and enjoy!
Makes 1 serving
Nutrition information: 250 calories, 10g fat, 19g carbs, 24g protein
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CINNAMON TOAST SWIRL RECIPES
Ingredients:• 1 scoop Transform Cinnamon Toast Swirl Meal Replacement Shake• 1 1/2 cups water• 1/3 cup nonfat plain Greek yogurt• 1/2 medium banana• 1 tablespoon all-natural peanut butter• Ice as desired• Whipped cream (aerosol)
Spiced Peanut Butter Banana Shake
Directions:
1. Place all ingredients (except whipped cream) in a blender and blend until smooth.2. Top with whipped cream and enjoy!
Makes 1 serving
Nutrition information: 341 calories, 14g fat, 32g carbs, 27g protein
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CINNAMON TOAST SWIRL RECIPES
Apple Pie Shake
Ingredients:• 1 scoop Transform Cinnamon Toast Swirl Meal Replacement Shake• 1 1/2 cups water• 1/4 cup nonfat plain Greek yogurt• 1/4 cup unsweetened apple sauce• 1/4 cup quick oats• 1 tablespoon sugar-free caramel syrup• Pinch cinnamon• Ice as desired
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 350 calories, 8g fat, 39g carbs, 28g protein
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CINNAMON TOAST SWIRL RECIPES
Ingredients:• 1 scoop Transform Cinnamon Toast Swirl Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/4 cup low-fat cottage cheese • 1 tablespoon almond butter • Ice as desired
Snickerdoodle Shake
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving Nutrition information: 355 calories, 20g fat, 18g carbs, 31g protein
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CINNAMON TOAST SWIRL RECIPES
Ingredients:• 1 scoop Transform Cinnamon Toast Swirl Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1 tablespoon cocoa powder• 1/4 cup nonfat plain Greek yogurt• 3 tablespoons whipped cream (aerosol)• 1 tablespoon mini chocolate chips• Pinch cinnamon• 1 teaspoon monk fruit sweetener
Cinnamon Spice Hot Chocolate Shake
Directions:
1. Heat almond milk in microwave for 1 minute.2. Then, place all ingredients (except whipped cream and chocolate chips) in a blender and blend until smooth. 3. Top with whipped cream and mini chocolate chips. Enjoy!
Makes 1 serving
Nutrition information: 340 calories, 15g fat, 31g carbs, 26g protein
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CINNAMON TOAST SWIRL RECIPES
Ingredients:• 1 1/2 cups Kodiak Cakes Power Cakes Mix • 1 1/3 scoops Transform Cinnamon Toast Swirl Meal Replacement Shake• 1/3 cup monk fruit sweetener • 1/2 teaspoon baking powder • 1 teaspoon ground cinnamon• 1/2 cup nonfat plain Greek yogurt • 2 eggs • 1 teaspoon vanilla extract • 1 1/2 cups diced apples • 1/2 cup chopped walnuts
Cinnamon Apple Walnut Protein Muffins
Directions:
1. Preheat oven to 350 degrees Fahrenheit. 2. In a medium bowl, combine dry ingredients. Then add Greek yogurt, eggs, and vanilla. Mix well, then fold in diced apples and walnuts.3. Line a muffin tin with silicone or paper liners. Fill openings with batter until about half full. Recipe makes 14 muffins. 4. Bake in preheated oven for 28-30 minutes. 5. Remove from muffin tin and allow to cool for 10 minutes. Enjoy 3 muffins!
Makes 1 serving
Nutrition information: 326 calories, 13g fat, 34g carbs, 21g protein
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CINNAMON TOAST SWIRL RECIPES
Ingredients:• 1 1/2 cups old-fashioned rolled oats • 1 cup all-natural almond butter • 1/4 cup honey • 1 1/4 scoops (55g) Transform Cinnamon Toast Swirl Meal Replacement Shake• 2 tablespoons chia seeds• 1 tablespoon coconut sugar• 1/2 teaspoon cinnamon• 12 ounces water• 1 scoop Transform Cinnamon Toast Swirl Meal Replacement Shake
Snickerdoodle No-Bake Protein Balls
Directions:
1. Place oats, almond butter, honey, chia seeds, and 1 1/4 scoops meal replacement in a bowl and stir to combine. It might seem thick at first, but keep mixing. Feel free to use your hands to mix too. 2. Once combined, use a small cookie scoop to scoop and form the dough into 24 balls. In a small bowl, combine coconut sugar and cinnamon. Roll balls into cinnamon sugar mixture. 3. Store in a covered container in the fridge or freezer. Mix water with meal replacement shake and enjoy with 3 protein balls. Makes 1 serving
Nutrition information: 485 calories, 25g fat, 40g carbs, 32g protein
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CINNAMON TOAST SWIRL RECIPES
ORANGE CREAM RECIPES
ORANGE CREAM RECIPES
Tropical Orange Smoothie
Ingredients: • 1 scoop Transform Orange Cream Meal Replacement Shake• 1 cup water• 1/4 cup 100% pure pineapple juice• 1/4 cup light coconut milk• 1/4 cup nonfat plain Greek yogurt• 1/3 medium banana• 1/4 cup frozen mango• 1 maraschino cherry • Ice as desired
Directions:
1. Place all ingredients (except the cherry) in a blender and blend until smooth. Enjoy with a cherry on top!
Makes 1 serving
Nutrition information: 342 calories, 10g fat, 39g carbs, 27g protein
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ORANGE CREAM RECIPES
Chocolate Dipped Orange Smoothie
Ingredients:• 1 scoop Transform Orange Cream Meal Replacement Shake• 1 cup unsweetened almond milk• 1/4 cup 100% pure orange juice• 1/4 cup light coconut milk• 1/4 cup nonfat plain Greek yogurt• 1/4 medium banana• 1 tablespoon unsweetened cocoa powder• 1 teaspoon monk fruit sweetener• Ice as desired
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving Nutrition information: 343 calories, 13g fat, 35g carbs, 27g protein
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ORANGE CREAM RECIPES
Ingredients:• 1 scoop Transform Orange Cream Meal Replacement Shake• 1 1/4 cup unsweetened almond milk• 1/4 cup canned lite coconut milk• 1/4 cup plain nonfat Greek yogurt• 1/2 medium banana• 2 tablespoons aerosol whipped cream• 1 tablespoon shredded coconut• Ice as desired
Banana Orange Coconut Shake
Directions:
1. Place all ingredients (except whipped cream and coconut) in a blender and blend until smooth. 2. Top with whipped cream and shredded coconut! Enjoy!
Makes 1 serving
Nutrition information: 360 calories, 15g fat, 31g carbs, 28g protein
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ORANGE CREAM RECIPES
Ingredients: • 1 scoop Transform Orange Cream Meal Replacement Shake• 1 cup water• 1/2 cup 100% pure orange juice• 1/3 cup nonfat plain Greek yogurt• 1/3 cup frozen pineapple• 1/3 cup frozen mango• 1/2 cup frozen strawberries• Ice as desired
Orange Caribbean Breeze Smoothie
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 349 calories, 6g fat, 47g carbs, 31g protein
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ORANGE CREAM RECIPES
Ingredients:• 1 scoop Transform Orange Cream Meal Replacement Shake• 1 cup unsweetened almond milk• 1/2 cup coffee, brewed• 1/4 cup nonfat plain Greek yogurt• 1 tablespoon unsweetened cocoa powder• 1/4 medium banana• 2 tablespoons whipped cream (aerosol)• 1 tablespoon mini chocolate chips• Ice as desired
Orange Mocha Frappuccino Shake
Directions:
1. Place all ingredients (except whipped cream and mini chocolate chips) in a blender and blend until smooth.2. Top with whipped cream and mini chocolate chips. Enjoy!
Makes 1 serving Nutrition information: 352 calories, 13g fat, 37g carbs, 26g protein
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ORANGE CREAM RECIPES
Ingredients: • 1 scoop Transform Orange Cream Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/4 cup nonfat plain Greek yogurt• 1/2 cup strawberry halves• 1/4 medium banana• 1 tablespoon chia seeds• Ice as desired
Strawberry Orange Chia Smoothie
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving Nutrition information: 359 calories, 14g fat, 34g carbs, 27g protein
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ORANGE CREAM RECIPES
Ingredients: • 1 scoop Transform Orange Cream Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/2 cup frozen mixed berries• 1 tablespoon chia seeds• 1/4 cup nonfat plain Greek yogurt• Ice as desired
Orange Berry Power Smoothie
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving Nutrition information: 348 calories, 14g fat, 29g carbs, 29g protein
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ORANGE CREAM RECIPES
Ingredients: • 1 1/2 cups old-fashioned rolled oats • 1 cup all-natural cashew butter • 1/4 cup honey • 1 scoop Transform Orange Cream Meal Replacement Shake• 2 tablespoons hemp seeds• 1/2 cup unsweetened shredded coconut• 12 ounces water• 1 scoop Transform Orange Cream Meal Replacement Shake
Orange Coconut Protein Balls
Directions:
1. Place all ingredients (except water and 1 scoop meal replacement) in a bowl and mix well. It might seem thick at first, but keep mixing. Feel free to use your hands to mix too. 2. Once combined, use a small cookie scoop to scoop and form the dough into 24 balls. 3. Store in a covered container in the fridge or freezer. Mix water with meal replacement shake and enjoy with 3 protein balls.
Makes 1 serving
Nutrition information: 517 calories, 28g fat, 41g carbs, 30g protein
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ORANGE CREAM RECIPES
Ingredients: • 1 cup Kodiak Cakes Power Cakes Flapjack & Waffle Mix• 1 scoop Transform Orange Cream Meal Replacement Shake• 1 cup water• 3/4 cup raspberries• 1/4 cup whipped cream (aerosol)• Calorie-free maple syrup, to taste
Orange Raspberry Protein Pancakes
Directions:
1. In a bowl, wisk together Kodiak Cakes, meal replacement, and water until well combined. 2. Heat a griddle over medium heat and spray with nonstick cooking spray. Pour about 1/4 cup of batter onto griddle and cook until edges are set, about 2-3 minutes. Then flip and continue to cook until pancake is cooked through, another 1-2 minutes. Batter makes 4 medium pancakes.3. Enjoy 3 pancakes topped with raspberries, whipped cream, and syrup.
Makes 1 serving
Nutrition information: 468 calories, 8g fat, 65g carbs, 37g protein
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ORANGE CREAM RECIPES
Ingredients: • 1 scoop Transform Orange Cream Meal Replacement Shake• 1 cup unsweetened almond milk• 1/2 cup water• 1/3 cup low-fat cottage cheese• 2 tablespoons heavy cream• 2 tablespoons whipped cream (aerosol)• Ice as desired
Orange Cream Pop Shake
Directions:
1. Place all ingredients (except whipped cream) in a blender and blend until smooth.2. Top with whipped cream and enjoy!
Makes 1 serving
Nutrition information: 362 calories, 21g fat, 14g carbs, 29g protein
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MINT COOKIE RECIPES
MINT COOKIE RECIPES
MINT COOKIE RECIPES
Mint Cookie Banana Split Shake
Ingredients:• 1 scoop Transform Mint Cookie Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/4 cup plain nonfat Greek yogurt • 1/3 medium banana• 1/3 cup strawberry halves• 2 tablespoons whipped cream (aerosol)• 1 tablespoon chopped peanuts• 1 tablespoon sugar-free chocolate syrup • 1 maraschino cherry • Ice as desired
Directions:
1. Place all ingredients (except whipped cream, sugar-free chocolate syrup, and the cherry) in a blender and blend until smooth. 2. Drizzle with chocolate syrup, and top with whipped cream, chopped peanuts, and the cherry. Enjoy!
Makes 1 serving
Nutrition information: 395 calories, 16g fat, 39g carbs, 30g protein
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MINT COOKIE RECIPES
Ingredients:• 1 1/2 cups water • 1 scoop Transform Mint Cookie Meal Replacement Shake• 1/3 cup low-fat cottage cheese • 1 tablespoon unsweetened cocoa powder• 1 tablespoon sugar-free cheesecake pudding mix• 1/2 ounce cream cheese• 1/2 sheet graham crackers• Ice as desired
Mint Cookie Cheesecake Shake
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 357 calories, 13g fat, 33g carbs, 32g protein
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MINT COOKIE RECIPES
Ingredients:1 • scoop Transform Mint Cookie Meal Replacement Shake• 1 1/2 cups almond milk• 1 tablespoon heavy cream• 1 tablespoon cocoa powder• 1/3 cup plain nonfat Greek yogurt• 1 teaspoon monk fruit sweetener• 2 tablespoons whipped cream (aerosol)
Mint Cookie Hot Chocolate Shake
Directions:
1. Heat almond milk in microwave for 1 1/2 minutes. 2. Then, place all ingredients (except whipped cream) in a blender and blend until smooth. Top with whipped cream and enjoy!
Makes 1 serving
Nutrition information: 355 calories, 16g fat, 29g carbs, 27g protein
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MINT COOKIE RECIPES
Ingredients:• 1 1/2 cups hot unsweetened almond milk• 1 scoop Transform Mint Cookie Meal Replacement Shake• 1 tablespoon unsweetened cocoa powder• 1 tablespoon instant coffee• 1 tablespoon sugar-free vanilla creamer • 1 tablespoon heavy whipping cream
Mint Cookie Latte Shake
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 323 calories, 16g fat, 22g carbs, 23g protein
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MINT COOKIE RECIPES
Ingredients:• 1/4 cup rolled oats • 2 tablespoons unsweetened almond milk • 1/4 cup nonfat plain Greek yogurt • 1/4 medium banana, smashed • 1/2 scoop Transform Mint Cookie Meal Replacement Shake • 1 dropper liquid stevia • 1 tablespoon sliced almonds
Mint Cookie Overnight Oats
Directions:
1. Place all ingredients (except almonds) in a jar and store in the fridge overnight. 2. Pull out the jar the next morning when you’re ready for breakfast. Top with sliced almonds and enjoy! Makes 1 serving
Nutrition information: 292 calories, 9g fat, 33g carbs, 21g protein
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MINT COOKIE RECIPES
Ingredients:• 1 scoop Transform Mint Cookie Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/2 cup frozen raspberries• 1 tablespoon sugar-free white chocolate pudding mix• 1/8 cup nonfat plain Greek yogurt • 2 tablespoons whipped cream (aerosol)• Ice as desired
Mint White Chocolate Raspberry Shake
Directions:
1. Place all ingredients (except whipped cream) in a blender and blend until smooth. 2. Top with whipped cream and enjoy!
Makes 1 serving Nutrition information: 298 calories, 12g fat, 34g carbs, 28g protein
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MINT COOKIE RECIPES
Ingredients:• 1 1/2 cups water • 1 scoop Transform Mint Cookie Meal Replacement Shake• 1/3 cup low-fat cottage cheese• 2 tablespoons heavy cream• 1 tablespoon cocoa powder• 1 tablespoon whipped cream (aerosol)• 1 tablespoon Walden Farms chocolate syrup• Ice as desired
Mint Cookie Brownie Shake
Directions:
1. Place all ingredients (except whipped cream) in a blender and blend until smooth. 2. Top with whipped cream and enjoy!
Makes 1 serving
Nutrition information: 367 calories, 20g fat, 22g carbs, 31g protein
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MINT COOKIE RECIPES
Ingredients:• 1 1/2 cups unsweetened almond milk• 1/8 cup unsweetened canned full fat coconut milk• 1 scoop Transform Mint Cookie Meal Replacement Shake• 1 tablespoon unsweetened coconut flakes• 2 tablespoons whipped cream (aerosol)
Mint Cookie Coconut Shake
Directions:
1. Place all ingredients (except whipped cream) in a blender and blend until smooth.2. Top with whipped cream and enjoy!
Makes 1 serving Nutrition information: 340 calories, 19g fat, 20g carbs, 22g protein
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MINT COOKIE RECIPES
Ingredients:• 1 scoop Transform Mint Cookie Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/3 medium avocado • 1/4 cup nonfat plain Greek yogurt • Ice as desired
Mint Green Smoothie
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 347 calories, 17g fat, 22g carbs, 28g protein
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MINT COOKIE RECIPES
Ingredients:• 1 15 ounce can lite coconut milk • 2 cups heavy whipping cream• 1 scoop Transform Mint Cookie Meal Replacement Shake• 1/4 cup monk fruit sweetener• 1/2 cup mini chocolate chips• 1 sugar cone
Mint Chocolate Chip Protein Ice Cream
Directions:
1. Place coconut milk, heavy cream, monk fruit, and meal replacement into a blender. Pulse until just mixed.2. Place mixture into ice cream maker and churn according to ice cream maker instructions. 3. Once ice cream is thick and beginning to solidify, add mini chocolate chips and continue churning until desired thickness. 4, Enjoy 3/4 cup ice cream in a sugar cone!
Makes 1 serving
Nutrition information: 511 calories, 41g fat, 24g carbs, 12g protein
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MOCHA RECIPES
MOCHA RECIPES
MOCHA RECIPES
Banana Mocha Protein Muffins
Ingredients:• 1 1/2 cups Kodiak Cakes Power Cakes Mix • 1 scoop Transform Mocha Meal Replacement Shake• 1/3 cup monk fruit sweetener • 1/2 teaspoon baking powder • 1/2 cup nonfat plain Greek yogurt • 2 eggs • 1 teaspoon vanilla extract • 2 bananas, mashed• 1/2 cup mini chocolate chips
Directions:
1. Preheat oven to 350 degrees Fahrenheit. 2. In a medium bowl, combine dry ingredients. Then add Greek yogurt, eggs, mashed banana, and vanilla. Mix until well combined, then fold in mini chocolate chips.3. Line a muffin tin with silicone or paper liners. Fill openings with batter until about half full. Recipe makes 14 muffins. 4. Bake in preheated oven for 28-30 minutes. 5. Remove from muffin tin and allow to cool for 10 minutes. Enjoy 2 muffins! Makes 1 serving
Nutrition information: 254 calories, 8g fat, 34g carbs, 14g protein
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MOCHA RECIPES
Ingredients:• 1 scoop Transform Mocha Meal Replacement Shake• 1 cup water• 1/3 cup plain nonfat Greek yogurt• 1/2 cup 100% orange juice• 1/2 medium banana• Ice as desired
Banana Orange Mocha Shake
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving Nutrition information: 307 calories, 6g fat, 39g carbs, 29g protein
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MOCHA RECIPES
Ingredients:• 1 scoop Transform Mocha Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/4 cup nonfat Greek yogurt• 1/8 cup quick oats• 1 tablespoon unsweetened cocoa powder• 1 teaspoon monk fruit sweetener• 1 tablespoon sugar-free chocolate syrup• 1/2 tablespoon mini chocolate chips• 2 tablespoons whipped cream (aerosol)• Ice as desired
Mocha Chocolate Chip Shake
Directions:
1. Place all ingredients (except whipped cream, mini chocolate chips, and chocolate syrup) in a blender and blend until smooth.2. Top with whipped cream, chocolate chips, and chocolate syrup. Enjoy!
Makes 1 serving
Nutrition information: 340 calories, 14g fat, 33g carbs, 29g protein
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MOCHA RECIPES
Ingredients:• 1 scoop Transform Mocha Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/4 cup low-fat cottage cheese• 1 1/2 tablespoons sugar-free caramel syrup• 1/4 medium banana• 2 tablespoons whipped cream (aerosol)• Ice as desired
Caramel Mocha Shake
Directions:
1. Place all ingredients (except whipped cream) in a blender and blend until smooth. 2. Top with whipped cream and enjoy!
Makes 1 serving
Nutrition information: 351 calories, 12g fat, 29g carbs, 28g protein
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MOCHA RECIPES
Ingredients:• 1 scoop Transform Mocha Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/4 cup nonfat Greek yogurt• 1/4 cup quick oats• 1 tablespoon 100% pumpkin puree• 1/8 teaspoon cinnamon• Pinch pumpkin pie spice• 1 teaspoon monk fruit sweetener• 1 tablespoon sugar-free chocolate syrup• 2 tablespoons whipped cream (aerosol)• Ice as desired
Pumpkin Spice Mocha Shake
Directions:
1. Place all ingredients (except whipped cream and chocolate syrup) in a blender and blend until smooth. 2. Top with whipped cream and chocolate syrup. Enjoy!
Makes 1 serving
Nutrition information: 359 calories, 14g fat, 34g carbs, 31g protein
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MOCHA RECIPES
Ingredients:• 1 scoop Transform Mocha Meal Replacement Shake• 1 1/2 cups water• 1/3 cup nonfat Greek yogurt• 1/8 cup oats• 1/3 medium banana• 1/2 cup strawberry halves• Ice as desired
Strawberry Mocha Shake
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 304 calories, 7g fat, 35g carbs, 29g protein
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MOCHA RECIPES
Ingredients:• 1 scoop Transform Mocha Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1 1/2 tablespoons heavy cream• 1/3 cup plain nonfat Greek yogurt• 1 teaspoon monk fruit sweetener• 1/4 teaspoon cinnamon• 1/8 teaspoon cayenne pepper• 3 tablespoons whipped cream (aerosol)
Mexi-Mocha Shake
Directions:
1. Heat almond milk in microwave for 1 1/2 minutes. 2. Then, place all ingredients (except whipped cream) in a blender and blend until smooth.3. Top with whipped cream and enjoy!
Makes 1 serving
Nutrition information: 342 calories, 20g fat, 16g carbs, 29g protein
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MOCHA RECIPES
Ingredients:• 1 scoop Transform Mocha Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/4 cup low-fat cottage cheese• 1 1/2 tablespoons heavy cream• 1/8 teaspoon peppermint• 1 tablespoon sugar-free chocolate syrup• 2 tablespoons whipped cream (aerosol)• Ice as desired
Peppermint Mocha Shake
Directions:
1. Place all ingredients (except whipped cream and chocolate syrup) in a blender and blend until smooth.2. Top with whipped cream and chocolate syrup. Enjoy!
Makes 1 serving
Nutrition information: 340 calories, 20g fat, 15g carbs, 30g protein
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MOCHA RECIPES
Ingredients:• 1 scoop Transform Mocha Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1 tablespoon heavy cream• 1/3 cup plain nonfat Greek yogurt• 1 teaspoon monk fruit sweetener• 1 tablespoon instant coffee• 3 tablespoons whipped cream (aerosol)
Shot In the Dark Shake
Directions:
1. Heat almond milk in microwave for 1 1/2 minutes. 2. Then, place all ingredients (except whipped cream) in a blender and blend until smooth.3. Top with whipped cream and enjoy!
Makes 1 serving
Nutrition information: 312 calories, 17g fat, 17g carbs, 29g protein
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MOCHA RECIPES
Ingredients:• 1 1/4 cups nonfat plain Greek yogurt• 1/2 scoop Transform Mocha Meal Replacement Shake• 1/8 teaspoon peppermint extract• 2 tablespoons heavy whipping cream• 3 tablespoons whipped cream (aerosol)• 3 Oreo cookie thins, crushed• 1/2 candy cane, crushed• 2 tablespoons sugar-free chocolate syrup
Peppermint Mocha Mousse
Directions:
1. In a bowl, combine Greek yogurt, meal replacement, peppermint extract, and heavy cream. Whisk with an electric hand mixer until ingredients are smooth and fluffy. 2. Place mousse in a serving dish and top with whipped cream, crushed cookies, and crushed candy cane. Drizzle with chocolate syrup and enjoy!
Makes 1 serving
Nutrition information: 456 calories, 16g fat, 42g carbs, 40g protein
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MOCHA RECIPES
CHOCOLATE COCONUT RECIPES
CHOCOLATE COCONUT RECIPES
Chocolate Coconut Caramel Latte Shake
Ingredients:• 1 scoop Transform Chocolate Coconut Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1 tablespoon instant coffee• 1/4 medium banana• 1/4 cup nonfat plain Greek yogurt• 1 teaspoon monk fruit sweetener• 3 tablespoons whipped cream (aerosol)• 1 1/2 tablespoons caramel syrup
Directions:
1. Heat almond milk in microwave for 1 1/2 minutes. 2. Then, place all the ingredients (except whipped cream and 1/2 tablespoon caramel syrup) in a blender and blend until smooth.3. Top with whipped cream and caramel syrup. Enjoy!
Makes 1 serving
Nutrition information: 365 calories, 13g fat, 29g carbs, 27g protein
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CHOCOLATE COCONUT RECIPES
Chocolate Coconut Covered Strawberry Shake
Ingredients:• 1 scoop Transform Chocolate Coconut Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/2 cup strawberries• 1/3 cup nonfat plain Greek yogurt • 2 tablespoons sugar-free chocolate syrup• 1 tablespoon shredded unsweetened coconut
Directions:
1. Place all ingredients (except 1 tablespoon sugar-free chocolate syrup and shredded coconut) in a blender and blend until smooth. 2. Top with chocolate syrup and coconut. Enjoy!
Makes 1 serving
Nutrition information: 354 calories, 16g fat, 29g carbs, 32g protein
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CHOCOLATE COCONUT RECIPES
Chocolate Coconut Cream Pie Shake
Ingredients:• 1 scoop Transform Chocolate Coconut Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 2 tablespoons sugar-free coconut creamer (like Nutpods)• 1/2 medium banana• 1/4 cup nonfat plain Greek yogurt• 1 teaspoon monk fruit sweetener• 3 tablespoons whipped cream (aerosol)• 1 tablespoon shredded unsweetened coconut
Directions:
1. Place all ingredients (except whipped cream and shredded coconut) in a blender and blend until smooth.2. Top with whipped cream and coconut. Enjoy!
Makes 1 serving
Nutrition information: 357 calories, 15g fat, 29g carbs, 28g protein
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CHOCOLATE COCONUT RECIPES
Dark Chocolate Cherry Coconut Shake
Ingredients:• 1 scoop Transform Chocolate Coconut Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/2 cup frozen cherries• 1 tablespoon dark unsweetened cocoa powder• 1/3 cup nonfat plain Greek yogurt • 1 teaspoon monk fruit sweetener• 2 tablespoons whipped cream (aerosol)• 1 tablespoon sugar-free chocolate syrup• 1 tablespoon unsweetened shredded coconut
Directions:
1. Place all ingredients (except whipped cream, sugar-free chocolate syrup, and shredded coconut) in a blender and blend until smooth. 2. Top with remaining ingredients and enjoy!
Makes 1 serving
Nutrition information: 352 calories, 13g fat, 33g carbs, 31g protein
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CHOCOLATE COCONUT RECIPES
Girl Scout Cookie Shake
Ingredients:• 1 scoop Transform Chocolate Coconut Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/4 medium banana• 1/3 cup nonfat plain Greek yogurt • 1 teaspoon monk fruit sweetener• 1/4 teaspoon caramel extract• 2 tablespoons whipped cream (aerosol)• 1 tablespoon unsweetened shredded toasted coconut • 1 tablespoon sugar-free chocolate syrup• 1 tablespoon sugar-free caramel syrup
Directions:
1. Place all ingredients (except for whipped cream, sugar-free chocolate syrup, sugar-free caramel syrup, and coconut) in a blender and blend until smooth. 2. Top with remaining ingredients and enjoy!
Makes 1 serving
Nutrition information: 368 calories, 13g fat, 31g carbs, 29g protein
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CHOCOLATE COCONUT RECIPES
Jamaican Me Bananas Shake
Ingredients:• 1 scoop Transform Chocolate Coconut Meal Replacement Shake• 1 1/2 cups unsweetened coconut milk• 1/2 medium banana• 1/2 tablespoon all-natural peanut butter• 2 tablespoons nonfat plain Greek yogurt • Ice as desired
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 360 calories, 16g fat, 28g carbs, 28g protein
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CHOCOLATE COCONUT RECIPES
No-Bake Cookie Shake
Ingredients:• 1 scoop Transform Chocolate Coconut Meal Replacement Shake• 1 1/2 cups unsweetened almond milk• 1/4 cup quick oats• 1/2 tablespoon all-natural peanut butter• 2 tablespoons nonfat plain Greek yogurt • Dash cinnamon• Ice as desired
Directions:
1. Place all ingredients in a blender and blend until smooth. Enjoy!
Makes 1 serving
Nutrition information: 353 calories, 15g fat, 28g carbs, 28g protein
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CHOCOLATE COCONUT RECIPES
Almond Joy Mug Cake
Ingredients:• 2 tablespoons almond flour • 1/2 tablespoon monk fruit sweetener • 1/2 teaspoon baking powder • 1 egg • 1/2 scoop Transform Chocolate Coconut Meal Replacement Shake• 1 tablespoon unsweetened apple sauce• 1 tablespoon whipped cream (aerosol)• 1 tablespoon sugar-free chocolate syrup• 1 tablespoon sliced almonds
Directions:
1. Spray a microwave safe mug with nonstick cooking spray. 2. In the mug, combine all ingredients (except whipped cream, chocolate syrup, and sliced almonds). Mix well. 3. Microwave mug cake for 1 minute, 15 seconds. Allow to cool before handling. 4. Remove cake from mug and top with whipped cream, chocolate syrup, and sliced almonds. Enjoy!
Makes 1 serving
Nutrition information: 296 calories, 19g fat, 14g carbs, 21g protein
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CHOCOLATE COCONUT RECIPES
Chocolate Coconut Candy Bar Shake
Ingredients:• 1 1/4 cups unsweetened almond milk• 1/8 cup canned coconut milk• 1/3 cup low-fat cottage cheese• 1 scoop Transform Chocolate Coconut Meal Replacement Shake• 1 tablespoon sugar-free vanilla creamer • 2 tablespoons whipped cream (aerosol)• 1 tablespoon sliced almonds• 1 tablespoon shredded coconut
Directions:
1. Place all ingredients (except whipped cream, sliced almonds, and shredded coconut) in a blender and blend until smooth. 2. Top with remaining ingredients and enjoy!
Makes 1 serving
Nutrition information: 397 calories, 23g fat, 19g carbs, 32g protein
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CHOCOLATE COCONUT RECIPES
Chocolate Dipped Coconut Macaroons
Ingredients:• 3 cups shredded unsweetened coconut • 3 scoops Transform Chocolate Coconut Meal Replacement Shake • 2/3 cup honey, melted • 1 teaspoon vanilla extract • 4 egg whites • 1 teaspoon cream of tartar • 4 ounces chocolate melts
Directions:
1. Preheat oven to 350 degrees Fahrenheit. 2. Line baking sheet with parchment paper. 3. In a bowl, combine coconut, meal replacement, melted honey, and vanilla. Mix well. 4. In a separate bowl, beat the egg whites until peaks form. Fold egg whites and cream of tartar into the coconut mixture. 5. Scoop mixture onto baking sheet about 2 inches apart. Bake for 10 minutes until tops and bottoms are golden brown. Allow to cool 5-10 minutes.6. While cooling, in wa bowl, melt the chocolate melts in the microwave, stirring every 30 seconds until fully melted. 6. Dip the bottom of each cookie in chocolate and place back on baking sheet. Once all cookies are dipped, place baking sheet in freezer for 10–15 minutes or until chocolate is set. Enjoy 4 cookies! Makes 6 servings Nutrition information: 454 calories 21g fat, 52g carbs, 15g protein
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References
[1] Davis, Lisa M, et al. “Efficacy of a Meal Replacement Diet Plan Compared to a Food-Based Diet Plan after a Period of Weight Loss and Weight Maintenance: a Randomized Controlled Trial.” Nutri-tion Journal, BioMed Central, 11 Mar. 2010, www.ncbi.nlm.nih.gov/pmc/articles/PMC2851659/.
[2] Heymsfield, S B, et al. “Weight Management Using a Meal Replacement Strategy: Meta and Pooling Analysis from Six Studies.” International Journal of Obesity and Related Metabolic Disor-ders : Journal of the International Association for the Study of Obesity, Centre for Reviews and Dissemination (UK), May 2003, www.ncbi.nlm.nih.gov/pubmed/12704397.
[3] Astbury, Nerys M., et al. “A Systematic Review and Meta-Analysis of the Effectiveness of Meal Replacements for Weight Loss.” Wiley Online Library, John Wiley & Sons, Ltd (10.1111), 24 Jan. 2019, onlinelibrary.wiley.com/doi/10.1111/obr.12816.
[4] Dowell, Meg. “Do Meal Replacement Shakes Really Work?” Showbiz Cheat Sheet, 3 Oct. 2018, www.cheatsheet.com/health-fitness/do-meal-replacement-shakes-really-work.html/.
[5] Howland, Jason. “Mayo Clinic Minute: Foods to Help You Feel Full.” Mayo Clinic, Mayo Founda-tion for Medical Education and Research, 2019, newsnetwork.mayoclinic.org/discussion/mayo-clin-ic-minute-foods-to-help-you-feel-full/.