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Vanilla Coconut Banana Nut Banana Espresso Chill Tangerine Honey Nut

Strawberry Peach Frozen Vanilla Latte Pomegranate Apple Pie a la Mode Strawberry Apple

Blackberry Boost Mint Chocolate Chip Apple Raspberry Perfect Peach Cobbler Chocolate Covered Banana Strawberry Oatmeal Pina Colada Caramel Mocha

Kiwi Coconut Cinnabun Chocolate Pumpkin Oatmeal Orange Cantaloupe Vanilla Mocha Latte Coconut Mocha Dark Chocolate Mocha

Butter-Finger Candybar Chocolate Peanut Butter Cup Strawberry Cheesecake Caramel Coconut Cookie Key Lime Pie

Blueberry Cashew Orange Carrot Ginger Cherry Pistachio Almond Butter Blast Cucumber Melon Mint

Lemon Meringue Pie Pumpkin Cheesecake Hot Chocolate Banana Mocha Chocolate Mocha Mudslide

Dark Chocolate Raspberry Strawberry Rhubarb Coconut Lime Green Chocolate Banana Beet Chocolate Goji Berry

Green Apple Tropical Pineapple

SMOOTHIE MENU

IdealShape® and IdealShake® are registered trademarks of IdealShape, LLC. All other product names are trademarks of their respective owners.

Dessert for breakfast? Go for it! Although we’ve classified the recipes in

this book as BREAKFAST, PROTEIN-PACKED, GREEN and DESSERT, every

smoothie contains the essential nutrients to replace any meal of the day.

PROTEIN PACKED

LOW CALORIE

DESSERT

SAVORY

GREENPeachy Green Blueberry Kale

Start Here!

What the HECK are Meal Replacement Shakes?

Why Five Meals a Day?

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3

Losing Weight Can Taste Amazing and Never Leave You Hungry

Hi, I’m Lindsey, the certified nutritionist at IdealShape, and I’m so glad this book

made it into your hands!

We at IdealShape are very confident in saying that this little recipe book could

literally change your life!

I’ve personally created the recipes in this book to help you:

• Curb hunger

• Lose weight, and

• Increase energy

With every delicious sip, you’ll also be able to:

• Satisfy your sweet tooth

• Boost your immune, nervous, muscular and digestive systems

• Get a complete meal for just 200-300 calories

We understand that starving yourself to lose weight never works. In fact, we’ve

found that hunger is the BIGGEST deterrent to weight loss! Simply put, if you

can’t control hunger, you can’t lose weight.

Here’s the good news: You don’t need to be hungry to lose weight. IdealShape

has developed a way for you to achieve weight loss and reach YOUR “Ideal

Shape” without feeling hungry.

4

It’s all about eating small, delicious and nutritious meals throughout the day.

To replace some of the high-calorie meals you would otherwise eat, which have

probably been keeping you from reaching your ideal shape (if we’re being

honest), you simply replace meals with the smoothies in your book.

What Makes a Shake a “Meal”?

You’re going to see that all the smoothie recipes in your book include a special

ingredient called IdealShake®. It’s our proprietary blend of 22 essential vitamins

and minerals and high quality protein, and it provides a low calorie meal option,

containing only 90-110 calories per scoop.

You can get the same nutrition as a full meal by making any of the smoothies in

your book when you include IdealShake. Any of our IdealShake flavors are also

delicious and satisfying as a shake by just adding water or milk.

Why IdealShake is Totally Unique

So what makes IdealShake unlike any other shake on the market, and how does

it control hunger? It is all about potatoes. Yes, you read that right!

IdealShake contains Slendesta®, an all-natural vegetable protein from potatoes.

The active ingredient in Slendesta is Proteinase Inhibitor II or PI2. Simply put,

PI2 promotes the body’s natural release of Cholecystokinin or CCK. CCK is

a powerful peptide that signals the stomach and brain to induce feelings of

fullness and satisfaction.

When taken as recommended and over time, IdealShake with Slendesta has

resulted in significant weight loss and reduction in waist and hip measurements.

Just to put your mind at ease, Slendesta is 100% stimulant-free and does not

cause jitters, bloating, discomfort or other side effects that are commonly

associated with some other weight management ingredients.

IdealShake with its hunger blocker, Slendesta, is known to keep you full for up

to three hours.

5

Kim L. says, “I lost 105 pounds with IdealShake!

My favorite thing is to try new recipes. Always being

able to change up my smoothie recipes keeps the

IdealShape plan fresh and easy to follow. This book

is great!”

So if you’re ready to kill those hunger cravings and

lose weight with delicious smoothies, this book is

for you.

May your shape be “your ideal shape” and may

your life be “your ideal life,” Lindsey and the IdealShape Family

6

What the HECK Are Meal Replacement Shakes?

Meal replacement shakes are the most important part of our

IdealPlanTM, which is losing weight and being healthy while

consuming five small, delicious meals throughout the day.

First of all, a meal replacement shake is just what the name implies: it replaces

a regular meal.

Using Smoothies to Replace Meals and Lose Weight

“After my husband was deployed in military, I gained 65 pounds in baby weight with

my second pregnancy. I weighed 186 pounds and was using pregnancy as an excuse.

I did not want my husband to come to me looking like the same overweight person,

so I started replacing two meals a day with an IdealShake. I lost 6 dress sizes and

67 pounds!

Last month, I gave birth to my third baby and this time I gained 25 pounds. One month

after giving birth, I had already lost that 25 pounds without exercise. I did it by eating

five meals a day, which included an IdealShake for breakfast, an IdealBar as a morning

snack, and another IdealShake as my second meal of the day.” – Jenna

Meal replacement shakes: most of you have heard of them, and you’ve probably

had one or two at some point in your life, when you decided to “get serious” about

your fitness. But what makes a meal replacement shake a meal, versus just

another milkshake? After all, the goal isn’t just to reduce calories — it’s also to feel

healthy and full of energy to live your ideal life!

7

Because we have added our proprietary meal replacement shake, IdealShake, to

each of the recipes we can truly say the smoothies in this book can replace a meal:

while tasting delicious

leaving you full for hours

balancing your nutrition

providing energy

and of course facilitating weight loss

Since the popularity of the phrase “meal replacement shake” has skyrocketed

recently and the consumption of shakes as meal replacements has increased

dramatically I am going to use “meal replacement shake” to include the meal

replacement smoothies in your book.

IMPORTANT: Not all meal replacement shakes are created equal!

Initially, meal replacement shakes were prescribed by physicians to those who had

chronic illnesses, were losing their appetites and were unable to eat whole food.

Physicians then began prescribing meal replacement shakes as an integral part

of physician-supervised weight loss programs.

Today meal replacement shakes have become a part of many people’s lives

through commercial diet programs as well as from the continued

recommendations of medical doctors.

Meal replacement shakes intended for weight loss must be low-calorie and

fortified with substantial amounts of vitamins, minerals and protein. A weight

loss shake MUST provide a “full” feeling and give the body some energy without

breaking the bank when it comes to caloric intake.

8

One of my favorite things about meal replacement shakes is that they have fixed

content, calorie amounts and portions. If too much wiggle room is a problem for you,

like it is for me, then shakes actually help you regain control over your appetite.

Here’s perhaps the biggest benefit of all: replacing meals with shakes eliminates

the stress of meal planning. It’s incredibly convenient, whether you’re at home,

at work or taking your meal on the go. If fast food used to be your desperate

last resort, it doesn’t have to be anymore. I can’t think of anything better than a

shake for a meal that requires no cooking or meal preparation!

Some studies have shown that the more variety of foods a person is exposed to

in one sitting, the more likely they will overeat. (That’s why buffets are such

a disaster for people trying to lose weight.) Some others have said the over-

reliance on meal replacement shakes or rigid menus with no variety could lead

to nutritional deficiencies over time.

At IdealShape we solved both of these concerns. For those who like variety

in their diets (and most of us do) we have provided 51 Smoothies to give you

healthy choices and variety. And since we’re all concerned about nutrition, we

have included a blend of 22 essential vitamins in each scoop of IdealShake.

WARNING: many of the meal replacement shakes that are available today are

high in artificial ingredients and are more like glorified milkshakes than meals!

“At 280 pounds and only 5 ft 9 in tall, I knew I was heavy. I had no excuse for getting fat —

I just got lazy, loved to eat and slowly packed it on. So finally I made a decision, I need

a change. I researched and found IdealShape meal replacement shakes. I knew in my

mind what I needed to do, and now my heart was in it also.

I started having two shakes a day and watched my carb intake religiously. Weight started

coming off fairly quickly - 10 pounds, 20 pounds gone. Pretty soon it was 40 then 50

pounds… I was able to start exercising and today I am officially down 75 pounds. I owe it all

to what IdealShape has done for me. At 52, I feel better than I’ve felt in 30 years!” – Mark

9

Some experts “suggest” that using meal replacement shakes may put you at risk

for overeating. They “suggest” that the human body was designed to chew and

consume food. They believe people on a liquid diet will subconsciously seek out

more food in order to get that chewing sensation.

Here’s what you need to remember: on IdealPlan, you’re only replacing up

to two meals a day with meal replacement shakes. Your three other meals

will consist of food that is “chewy,” leaving your body full and satisfying your

chewing needs.

Now, if you were only having shakes for your meals, you may feel ravenous by

lunchtime and dinnertime. And we know that hunger is the enemy in weight loss.

That’s why our five meal plan includes two meal replacement shakes, plus three

more meals or snacks that I’ve built into the daily meal plan. What’s more, the

shakes in this book actually fill you up.

The Essential Ingredient

You recall one of the criteria for a GREAT meal replacement shake is it MUST

leave you feeling full for hours. That’s why we include IdealShake in each of

our smoothie recipes. As you probably know by listening to me or reading the

“Read First” page of this book, IdealShake contains a powerful all-natural

hunger-blocker called “Slendesta” which controls feelings of hunger up to

three hours.

Slendesta is only found in one meal replacement shake:

IdealShake.

Most meal replacement shakes only use fiber to fill you up, but it’s rarely enough

to get you to your next meal. We use a unique blend of protein, fiber and the

hunger-blocker Slendesta to keep you feeling full and satisfied between meals.

10

So let’s wrap this up: we are extremely confident in providing you a meal

replacement shake that:

tastes DELICIOUS

leaves you FULL for hours

balances your NUTRITION

provides ENERGY

and of course generates WEIGHT LOSS

Each of the smoothie recipes in your book contains IdealShake.

Using IdealShake as an ingredient in your smoothies or with just milk or water

is the only way we can make the bold statements we make about meal replace-

ments shakes.

Quite frankly we can’t make these statements about meal replacement shakes

in general, ONLY those that contain IdealShake. So you can feel confident about

the nutrition you’re getting with every smoothie you blend up from this book!

“Before I found IdealShape I had been on every diet known to man. I would

always lose 10 or 20 pounds, then get bored and gain it back. When I started with

IdealShake, I thought… I’ve been fat my whole so this won’t work. But it was the

push I needed.

I said to myself I would never “diet” again — well this is not a diet, it’s a way of life.

A change to my whole concept of food and eating it. If IdealShake didn’t taste good or

work, there is no way I could have accomplished this major feat, so THANK YOU so very

much for the product and the support.” – Kelly

Enjoy Your Book,

Lindsey

11

Why Five Meals a Day?

By now you’ve heard us talk about how IdealPlan is based on five small meals

a day. We’ve found that this works much more effectively for weight loss than

having two or three large meals a day.

We’ll explain why dividing up your calories into five meals is beneficial. First,

I want to show you what our daily five-meal plan looks like:

1. Breakfast Smoothie

2. Mid-Morning Snack

3. Lunch Smoothie

4. Mid-Afternoon Snack

5. Whole Food Dinner

All of the smoothies in this book can be

incorporated into the five-meal plan. In

fact, these meal replacement shakes are

the MOST IMPORTANT part of it! That’s

because, like I’ve mentioned, smoothies

with IdealShake help you successfully

reduce caloric intake, stay full for several

hours, get essential nutrients, and

never skip a meal.

Meal replacement shakes keep you out

of the “hunger danger zone” while you’re

changing your appetite on the path to fat

loss. Best of all, they’re incredibly

12

convenient. So another reason we love the smoothies in this book: they make it

easy to follow the “five meal a day” plan!

Five Daily Meals Promotes Weight Loss

We’ve found that people who eat five meals a day achieve more dramatic weight

loss results than they could previously achieve with two or three meals a day.

Why would that be? There are several factors at play. In general, the five-meal

pattern is going to help you:

Naturally decrease your calorie intake… By eating five small meals a day, you’re

able to avoid extreme hunger and stay in control of what and how much you eat.

Not only do we tend to overeat when we’re very hungry, but researchers from

Yale and University of Southern California discovered that we’re also more likely

to want fatty, salty and sugary foods. When you eat more frequently, you’re more

likely to “eat to fuel” and choose healthy foods in the portions you need.

Keep glucose and energy levels stable… Eating the right foods at regular intervals

should stabilize your blood sugar lev els and avoid the spikes that come from huge,

carb heavy meals and sugary snacks. By avoiding these spikes and crashes, you can

keep a stable level of energy to fuel your willpower and maintain a higher activity level.

Plan your meals… Increasing your meal frequency puts you in a position to think

ahead and en sure that you aren’t at the mercy of fast food or convenience food.

You make time to choose meals and snacks conscientiously, prepare them in

advance, and have the willpow er to follow through with the plan you’ve already

made.

Feel good about yourself… Neuroscientists have found that staying satiated helps

keep our self-regulation activated. One positive accomplishment leads to another!

13

By eating approximately every three hours, you’ll stay happy, satisfied and able to

stick to your weight loss plan—without ever feeling deprived, hungry or fatigued.

Five-Meal Quick Start Guide

Replace breakfast and lunch with a delicious smoothie of your choice.

Incorporate a mini meal (or snack) between breakfast and lunch, and lunch

and dinner. This mini meal should ideally include a balance of carbs,

proteins and fats, such as fruit with Greek yogurt or cottage cheese, or an

IdealBar®.

Eat a healthy dinner with a serving of lean meat and plenty of fiber-rich

vegetables.

Space your meals approximately three hours apart and avoid eating

between meals. Think: eat, stop eating for three hours, eat again. You want

to give your body time to digest your meal before you eat again, so not

eating between meals is important.

Drink plenty of water to stay hydrated and avoid false hun ger symptoms.

Water acts a natural hunger suppressant for short periods of time.

Can you see why eating five small, but filling and nutritious meals each day is the

foundation of IdealPlan? Not to mention, it gives you plenty of opportunities to

enjoy all of the delicious smoothies in this book!

14

High Quality Protein Blend

A protein-rich diet is essential to fat loss, but it’s hard to get enough of it without adding

excess calories, sugars and fats. A quality protein supplement is an excellent aid in maintaining

lean, healthy muscle and burning calories more efficiently.

Balanced Nutrition

IdealShake has 11 grams of protein per serving and over 40% of your recommended

daily intake (RDI) of 21 vitamins and minerals.

Hunger Blocker

If you can’t control your hunger, you can’t lose weight. Our shake puts you in control with the all-natural hunger

blocker Slendesta. Slendesta is clinically proven to help you

feel full for up to 3 hours by triggering the release of CCK, a hormone that tells your brain

when you’re full.

Low Sugar

Refined sugar is a major contributing factor to diabetes, obesity and numerous chronic

diseases. IdealShake is sweetened with sucralose,

so it satisfies your sweet tooth with only 1 gram of sugar

per serving.

Low Calories

Each shake contains only 110

calories per serving. It’s filling and delicious by itself, yet low-calorie enough to make a

perfect base for smoothies.

High Fiber

With 5 grams of fiber per serving, this shake will help you get the fiber you need in your diet to improve digestion and

weight loss by moving calories throughout your body without

being absorbed.

The Essential Ingredient: IdealShake®

Available in Chocolate, Vanilla, Strawberry, Mocha, Cookies ‘N Cream, Chocolate Cream Pie and Orange Cream at www.idealshape.com

PROT E I N PAC K E D

S MOOT H IE S

PROT E I N PAC K E D

S MOOT H IE S

16

Vanilla CoconutCalories: 275 | Protein: 17g | Carbs: 22g

1 Scoop Vanilla IdealShake1 Cup Silk Pure Coconute Milk 1/2 Cup Plain Fat-Free Vanilla Yogurt 2 T Coconut Flakes (Unsweetened) Add ice, blend & enjoy!

Top with your favorite fruit. The Shakedown: Coconuts can improve insulin secretion. The healthy fats in coconut can slow any rises in your blood sugar levels, and can help to reduce your cravings for sweets.

17

Banana NutCalories: 315 | Protein: 17g | Carbs: 38g

1 Scoop Vanilla IdealShake1 Cup Unsweetened Almond Milk 1 T Almond Butter 1/2 of a Banana Add ice, blend & enjoy!

Top with your favorite fruit. The Shakedown: Bananas contain tryptophan, which can increase serotonin levels in the brain to improve your mood.

18

Banana Espresso ChillCalories: 309 | Protein: 20g | Carbs: 44g

1 Scoop Vanilla IdealShake1 Shot of Cooled Espresso 1 Cup Unsweetened Almond Milk 1/2 of Cup Greek Yogurt 1 Frozen Banana Add ice (since you’re using a frozen banana, you won’t need much). Blend & enjoy!

Top with sugar-free caramel.

The Shakedown: Protein, check. Fruit, check. Probiotics, check. Espresso, check. It’s the perfect combo to start your day or your workout!

19

TangerineCalories: 352 | Protein: 17g | Carbs: 66g

1 Scoop Vanilla IdealShake2 Seedless, Peeled Tangerines 1/3 Cup Unsweetened Almond Milk 1/2 Frozen Banana1/4 Cup Greek Yogurt 1 T Honey (Optional) Add ice, blend & enjoy! The Shakedown: Tangerines are packed with plenty of nutrients including flavonoids, vitamin C, vitamin A, folate and potassium.

20

Honey NutCalories: 324 | Protein: 23g | Carbs: 28g

1 Scoop Vanilla IdealShake1 Cup Unsweetened Almond Milk 1 T Almond Butter 1 T PB2 1 T Honey Add ice, blend & enjoy! The Shakedown: Almonds have been known to help reduce the risk of heart attacks, lower bad cholesterol and provide healthy fats for weight loss.

21

Strawberry PeachCalories: 275 | Protein: 25g | Carbs: 35g

1 Scoop Strawberry IdealShake1 Cup Unsweetened Almond Milk 1 Container of Chobani 100 Calorie Peach Greek Yogurt 1/2 of a Peach (Peeled) Add ice, blend & enjoy! The Shakedown: Stone fruit such as peaches, have been shown to ward off obesity-related diseases like diabetes. They also act as an anti-inflammatory and reduce bad cholesterol.

22

Frozen Vanilla LatteCalories: 304 | Protein: 27g | Carbs: 28g

1 Scoop Vanilla IdealShake1/2 Cup Unsweetened Almond Milk 1/2 Cup Fat-Free Cottage Cheese 2 T Starbucks Instant Coffee 1 T Coffee Creamer Add ice, blend & enjoy!

The Shakedown: This smoothie is a great alternative to your regular latte. Not only do you get your wake up, but it’s full of great things for you, like a hearty dose of protein!

23

PomegranateCalories: 240 | Protein: 24g | Carbs: 32g

1 Scoop Vanilla IdealShake1/4 Cup Pomegranate Juice 1/4 Cup Orange Juice 2 Strawberries 1/2 Cup Plain Greek Yogurt Add ice, blend & enjoy!

The Shakedown: Not only are pomegranates beautiful in color and taste, they can help improve blood flow to the heart, help reduce stress and aid in weight management. Top with flaxseed for fiber and omega-3 fatty acids.

24

Apple Pie à la ModeCalories: 211 | Protein: 16g | Carbs: 25g

1 Scoop Vanilla IdealShake1 Cup Unsweetened Almond Milk 1/2 tsp. Apple Pie Spice 3 T Unsweetened Apple Sauce 1 Spoonful of Greek Yogurt (Honey Vanilla)The Shakedown: Greek yogurt has more protein and less sugar than regular yogurt, as well as probiotics to improve digestive health. You can use it in almost any smoothie to add a thick creamy texture.

25

Strawberry AppleCalories: 289 | Protein: 18g | Carbs: 47g

1 Scoop Strawberry IdealShake1 Cup Unsweetened Almond Milk 1/2 Cup Greek Yogurt 3 Large Strawberries 1/4 of an Apple Add ice, blend & enjoy! The Shakedown: You know all those little seeds you see on a Strawberry? Those are little fiber powerhouses. Strawberries are an excellent source of vitamin C to boost your immune system.

LOW–CALOR IES MOOT H IE SLOW–CALOR IES MOOT H IE S

27

Blackberry BoostCalories: 220 | Protein: 14g | Carbs: 21g

1 Scoop Strawberry IdealShake1 Cup Unsweetened Almond Milk 1/4 Cup Blackberries 1/4 Cup Blueberries 1/4 Cup Strawberries Add ice, blend & enjoy! The Shakedown: Like other berries, blackberries are packed with fiber, antioxidants and other nutrients that offer a slew of benefits, from healthier skin and hair to cardiovascular health. Top with flaxseed for fiber and omega-3 fatty acids

28

Mint ChocolateCalories: 230 | Protein: 13g | Carbs: 21g

1 Scoop Chocolate IdealShake1 Cup Unsweetened Almond Milk 2 T Dark Chocolate Chips 1/2 tsp. Mint Extract (add more to taste) Add ice, blend & enjoy! The Shakedown: Mint can help ease upset stomachs, fight bad breath and clear congestion.

29

Apple RaspberryCalories: 268 | Protein: 13g | Carbs: 47g

1 Scoop Vanilla IdealShake1/2 Cup Orange Juice 1/2 Cup Water 1/2 Cup Raspberries 1 Apple Add ice, blend & enjoy!

Top with Flaxseed. The Shakedown: Flaxseed is high in fiber and omega-3 fatty acids.

30

Perfect Peach CobblerCalories: 236 | Protein: 12g | Carbs: 15g

1 Scoop Chocolate IdealShake1 Cup Unsweetened Almond Milk 1 Peach (Peeled & Pitted) 1/4 Cup Oats 1/2 tsp. Cinnamon Add ice, blend & enjoy!

The Shakedown: Studies have found that cinnamon may reduce inflammation, have antioxidant effects and fight bacteria.

31

Chocolate Covered BananaCalories: 230 | Protein: 12g | Carbs: 27g

1 Scoop Chocolate IdealShake1 Cup Unsweetened Almond Milk 1.5 T Sugar-Free Banana Cream Pudding Mix 1/2 Frozen Banana Add ice, blend & enjoy!

The Shakedown: Sugar-free pudding mixes are great to add to any smoothie for taste and thickness. This smoothie will make you feel like you are eating a chocolate covered banana.

32

Strawberry OatmealCalories: 262 | Protein: 15g | Carbs: 32g

1 Scoop Strawberry or Vanilla IdealShake Mix1 Cup Almond Milk 1/4 Cup Oats 3 Strawberries 3/4 tsp. Brown Sugar Add ice, blend & enjoy! The Shakedown: Oats contain Insoluble fiber, which stays in your stomach longer and helps you to feel fuller, longer. Adding oats to your diet can prevent overeating later on in the day.

33

Pina ColadaCalories: 229 | Protein: 13g | Carbs: 22g

1 Scoop Vanilla IdealShake1 Cup Unsweetened Almond Milk 1 Cup Diced Pineapple 1/2 Cup Shredded Coconut (Unsweetened) Add ice, blend & enjoy! The Shakedown: Pineapple is packed with vitamin C, which helps the body fight against free radicals. It also delivers antioxidant protection with manganese and vitamin B1.

34

Caramel MochaCalories: 220 | Protein: 12g | Carbs: 31g

1 Scoop Chocolate IdealShake1 Cup Almond Breeze Iced Coffee 2 T Sugar-Free Caramel Syrup Add ice, blend & enjoy!

The Shakedown: Have your coffee AND stay full until lunchtime. What more could you ask for?

35

Kiwi CoconutCalories: 245 | Protein: 14g | Carbs: 30g

1 Scoop Vanilla IdealShake1 Cup Pure Coconut Milk (Unsweetened) 1 Kiwi (Peeled) 1/4 Cup Fat-Free Vanilla Yogurt Top with unsweetened coconut flakes. Add ice, blend & enjoy! The Shakedown: Kiwis have been found to help improve sleep, improve skin collagen and reduce the risk of cardiovascular disease.

36

CinnabunCalories: 153 | Protein: 12g | Carbs: 11g

1 Scoop Vanilla IdealShake1 Cup Almond Milk (Unsweetened 1/3 tsp. Cinnamon 1 tsp. Imitation Butter Add ice, blend & enjoy!

The Shakedown: An oh-so-heavenly Cinnabun shake for only 153 calories sure beats an actual cinnamon roll, which can pack up to 880 calories!

37

Chocolate Pumpkin OatmealCalories: 206 | Protein: 14g | Carbs: 25g

1 Scoop Chocolate IdealShake1 Cup Almond Milk (unsweetened) 1/4 Cup Oats 2 T Pumpkin Puree Dash of Cinnamon Add ice, blend & enjoy!

Top with sugar-free whipped cream. The Shakedown: Canned pumpkin is low-calorie yet packed with fiber and protein to fill you up, plus beta-carotene for eye health and loads of essential vitamins!

38

Orange Cantaloupe Calories: 225| Protein: 13g | Carbs: 36g

1 Scoop Vanilla IdealShake1/2 Cup Orange Juice 1/2 Cup Water 1 Cup Cantaloupe Add ice, blend & enjoy!

The Shakedown: Cantaloupes have a high water content which helps with de-hydration. This melon even pleases the pickiest eaters.

39

Vanilla Mocha Latte (without coffee)

Calories: 135 | Protein: 12g | Carbs: 11g

1/2 Scoop Mocha IdealShake1/2 Scoop Vanilla IdealShake 1 cup Unsweetened Almond Milk 2 T. Sugar-Free Torani caramel flavoring Blend with ice, or make it hot: Heat milk base, add IdealShake mix and caramel, and stir well. The Shakedown: If you love the flavor of coffee, this guilt-free indulgence is for you! Since this version doesn’t contain caffeine, you can have it for dinner or an evening dessert—feel free to add a little whipped cream!

40

Vanilla Mocha Latte (with coffee)

Calories: 121 | Protein: 11g | Carbs: 11g

1/2 Scoop Mocha IdealShake1/2 Scoop Vanilla IdealShake 1/2 cup Unsweetened Almond Milk 1/2 cup hot or iced coffee 2 T. Sugar-Free Torani caramel flavoring Blend with ice, or make it hot: Heat milk or coffee base, add IdealShake mix and caramel, and stir well. The Shakedown: What’s a great way to reduce calories? Combine your morning or pre-workout coffee fix with a low-calorie, filling, protein-rich snack.

41

Coconut MochaCalories: 245 | Protein: 13g | Carbs: 7g

1 Scoop Mocha IdealShake1 Cup Almond Breeze Coconut Almond Milk 2 T. Unsweetened Coconut Flakes 2 T. Sugar-Free Chocolate Syrup Mix all ingredients, add ice and blend The Shakedown: Top this refreshing smoothie off with coconut, which adds a little something special and can help reduce cravings for sweets.

42

Dark Chocolate MochaCalories: 193 | Protein: 14g | Carbs: 26g

1 Scoop Mocha IdealShake1 Cup Unsweetened Almond Milk 1 T. Cocoa Powder 1/2 of a Banana Mix all ingredients, add ice and blend The Shakedown: This rich, chocolatey smoothie is complete with a half-banana for potassium and trytophan-one of our favorite mood-boosters!

D E S SE RTS MOOT H IE S

D E S SE RTS MOOT H IE S

44

The Butter-Finger Calories: 240 | Protein: 17g | Carbs: 27g

1 Scoop Chocolate IdealShake1 Cup Unsweetened Almond Milk 2 T Sugar-Free Butterscotch Jell-O Pudding Mix 2 T PB2 Add ice, blend & enjoy!

The Shakedown: You can use all-natural peanut butter instead of PB2 for a really thick and creamy smoothie, but it comes to about 375 calories.

customer favorite

45

Candybar Calories: 298 | Protein: 31g | Carbs: 25g

1 Scoop Chocolate IdealShake1/2 Cup Unsweetened Almond Milk 1 tsp. Cocoa Powder 2 tsp. Sugar-Free Caramel Syrup 2 T PB2 Add ice, blend & enjoy!

The Shakedown: This is not a dream! You can actually have chocolate and caramel for lunch. Melt right into this delectable dessert smoothie.

46

Chocolate Peanut Butter Cup Calories: 295| Protein: 19g | Carbs: 27g

1 Scoop Chocolate IdealShake1 Cup Unsweetened Almond Milk 2 T PB2 Add ice, blend & enjoy!

The Shakedown: Beautiful, isn’t it? And it’s all yours. Compare this to 210 calories in just two Reese’s Peanut Butter Cups!

47

Strawberry Cheesecake Calories: 221 | Protein: 13g | Carbs: 30g

1 Scoop Strawberry IdealShake1 Cup Unsweetened Almond Milk 1/2 Cup Strawberries 1/2 T Graham Cracker Crumbs 2 T Sugar-Free Cheesecake Jell-O Pudding Mix Add ice, blend & enjoy!

The Shakedown: A serving of protein, a serving of fruit... the only question is to add whipped cream or not to add whipped cream?

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Caramel Coconut Cookie Calories: 221 | Protein: 13g | Carbs: 30g

1 Scoop Chocolate IdealShake1 Cup Unsweetened Almond Milk 1/4 tsp. Coconut Extract 2 T Sugar-Free Caramel Syrup 1 T Sugar-Free Chocolate Syrup Add ice, blend & enjoy! Optional: 1/2 cup fat-free cottage cheese. The Shakedown: Looking for more protein? Add 1/2 cup fat-free cottage chees. Yum!

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Key Lime Pie Calories: 191 | Protein: 14g | Carbs: 24g

1 Scoop Vanilla IdealShake1 Cup Unsweetened Almond Milk 1 Graham Cracker Square 1 T Lime Juice Add ice, blend & enjoy!

The Shakedown: Limes are a great source of vitamin C, so this refreshing smoothie will help ward off colds and flus, combat signs of aging and even improve your cholesterol.

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Lemon Meringue Pie Calories: 297 | Protein: 13g | Carbs: 41g

1 Scoop Vanilla IdealShake1 Cup Unsweetened Almond Milk 2 T Sugar-Free Lemon Jell-O Pudding Mix 2 T Graham Cracker Crumbs Add ice, blend & enjoy!

The Shakedown: Got a craving for lemon meringue? This delicious shake will leave you satisfied and full up to 3 hours, for less calories than a real slice of pie!

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Pumpkin Cheesecake Calories: 190 | Protein: 21g | Carbs: 21g

1 Scoop Vanilla IdealShake1 Cup Unsweetened Almond Milk 2 T Sugar-Free Cheesecake Jell-O pudding Mix 1 T Pumpkin Puree 1/2 tsp. Cinnamon Add ice, blend & enjoy!

The Shakedown: Pumpkin and cheesecake. Need we say more? This smoothie is the perfect low-calorie way to satisfy your holiday pie cravings!

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Hot Chocolate Calories: 161 | Protein: 12g | Carbs: 12g

1 Scoop Chocolate IdealShake1 Cup Unsweetened Almond Milk Directions: Heat almond milk and slowly mix in IdealShake. Mix with candy cane to make a peppermint hot cocoa.

The Shakedown: Warm and delicious, filling and nutritious! For a pick-me-up, add coffee or espresso to make a mocha blend.

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Banana Mocha Calories: 280 | Protein: 14g | Carbs: 34g

1 Scoop Mocha IdealShake1 cup Almond Breeze Coconut Almond Milk 1/2 of a Banana 2 T. Unsweetened Coconut Flakes Mix all ingredients, add ice and blend. The Shakedown: Coconut and banana turn this mocha smoothie into a heavenly, nutrient-packed meal!

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Chocolate Mocha MudslideCalories: 255 | Protein: 18g | Carbs: 24g

1 Scoop Mocha IdealShake1 Cup unsweetened almond milk 1 T. dark chocolate chips 1 T. Sugar-Free Torani Caramel syrup 2 T. PB2 The Shakedown: Who needs cake? Not us! This smoothie beats dessert and keeps you fullwith an extra protein punch from PB2 peanut butter powder.

GRE ENS MOOT H IE S

GRE ENS MOOT H IE S

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Green Apple Calories: 206 | Protein: 13g | Carbs: 33g

1 Scoop Vanilla IdealShake1 Cup Orange Juice 1 Cup Spinach 1/2 Green Apple Add ice, blend & enjoy!

The Shakedown: Popeye was no fool. Spinach is a low calorie superfood. This leafy green is important for skin, hair and bone health, while providing protein, iron, vitamins and minerals.

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Tropical Pineapple Calories: 278 | Protein: 16g | Carbs: 47g

1 Scoop Vanilla IdealShake1/2 Cup Orange Juice 1/2 Cup Pineapple Juice 1/2 Banana 1 Cup Spinach Add ice, blend & enjoy! The Shakedown: Enjoy summer year round with this nutrient packed tropical smoothie. You’ll feel like you’re in the Bahamas, even if you’re just on your patio! Top with flaxseeds for fiber and omega-3 fatty acids.

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Peachy Green Calories: 212 | Protein: 14g | Carbs: 21g

1 Scoop Vanilla IdealShake1/2 Cup Orange Juice 1/2 Cup Water 1 Cup Spinach 1 Peach (Pitted and Peeled) Add ice, blend & enjoy! The Shakedown: All-natural orange juice can reduce inflammation, balance blood pressure, lower bad cholesterol and promote healthy skin. Peaches are a great source of fiber and vitamins A and C.

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Blueberry Kale Calories: 237 | Protein: 18g | Carbs: 38g

1 Scoop Vanilla IdealShake1/2 Cup Greek Yogurt 1/2 Cup Blueberries 1 Cup Kale 1/2 Cup Pineapple Add ice, blend & enjoy! (Add water for consistency) The Shakedown: Kale aids digestion and elimination with its fiber content, and it’s filled with foliate and magnesium. Blueberries and pineapple are great antioxidants that combat free radicals!

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SAVORY SMOOTHIES

SAVORY SMOOTHIES

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Blueberry Cashew Calories: 287 | Protein: 15g | Carbs: 44g | Fat: 8g

1 Scoop Vanilla IdealShake1 Cup Frozen Blueberries½ Frozen Banana1 T Raw Cashews1 Cup Cashew Milk Add ice, blend & enjoy! The Shakedown: In need of some balance? This is the smoothie for you! Cashews can help maintain your body’s balance of minerals needed for excellent health.

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Orange Carrot Ginger Calories: 320 | Protein: 14g | Carbs: 46g | Fat: 3g

1 Scoop Vanilla IdealShake1 Whole Orange, Peeled1 Cup Carrot Juice¼ tsp Fresh Minced Ginger Add ice, blend & enjoy! The Shakedown: If you’re sore from working out, whip this smoothie up! Ginger has been found to be effective against exercise-induced muscle pain.

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Cherry Pistachio Calories: 320 | Protein: 16g | Carbs: 36g | Fat: 13g

1 Scoop Vanilla Shake1 Cup Frozen Cherries1 T Pistachios1 Cup Unsweetened Almond Milk Add ice, blend & enjoy! The Shakedown: The pistachios in this smoothie will help keep your heart healthy and happy as well as help eliminate dryness in your skin!

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Almond Butter Blast Calories: 350 | Protein: 19g | Carbs: 16g | Fat: 26g

1 Scoop Vanilla IdealShake½ Cup Almond Milk¼ of a Fresh Cucumber, Peeled 2 Fresh Mint Leaves½ Cup Watermelon½ Cup Cantaloupe Add ice, blend & enjoy! The Shakedown: This smoothie is loaded with protein! It also contains almond butter which is a healthy fat, and as such, helps fight cardiovascular disease!

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Cucumber Melon Mint Calories: 183 | Protein: 14g | Carbs: 24g | Fat: 4g

1 Scoop Vanilla IdealShake½ Cup Almond Milk¼ of a Fresh Cucumber, Peeled 2 Fresh Mint Leaves½ Cup Watermelon½ Cup Cantaloupe Add ice, blend & enjoy! The Shakedown: In need of some rejuvenation? The cucumber in this smoothie will help keep you hydrated, help flush toxins, and aid in weight loss!

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Dark Chocolate Raspberry Calories: 213 | Protein: 14g | Carbs: 30g | Fat: 7g

1 Scoop Chocolate IdealShake1 Cup Frozen Raspberries1 tsp Dark Chocolate Cocoa Powder1 Cup Unsweetened Almond Milk Add ice, blend & enjoy! The Shakedown: Get your focus on with this smoothie! Studies indicate that dark chocolate boosts blood circulation to the brain, which can improve your ability to focus!

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Strawberry Rhubarb Calories: 211 | Protein: 13g | Carbs: 17g | Fat: 6g

½ Cup Strawberries½ Cup Rhubarb 1 Scoop Vanilla IdealShake1 Cup Unsweetened Almond Milk Add ice, blend & enjoy! The Shakedown: Rhubarb is a great vegetable choice for weight loss, as it is very low in calories. The high amount of dietary fiber found in rhubarb will help promote a happy digestive system!

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Coconut Lime Green Calories: 247 | Protein: 13g | Carbs: 32g | Fat: 7g

1 Scoop Vanilla IdealShake1 Cup Unsweetened Coconut Milk1 T Lime Juice½ Cup Pineapple½ of a Banana1 Cup Spinach Add ice, blend & enjoy! The Shakedown: This tropical green smoothie is not only creamy and delicious, but is an excellent way to get in your greens!

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Chocolate Banana Beet Calories: 229 | Protein: 13g | Carbs: 32g | Fat: 7g

1 Scoop Chocolate IdealShake⅓ Cup Cooked Beets, Chopped½ of a Banana1 Cup Unsweetened Coconut Milk Add ice, blend & enjoy! The Shakedown: Beets in a smoothie? Yes! This smoothie is perfect for before exercising. It’ll give you all the energy you need and the beets will help boost your stamina for a great workout!

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Chocolate Goji Berry Calories: 290 | Protein: 17g | Carbs: 46g | Fat: 7g

1 Scoop Chocolate IdealShake2 T Dried Goji Berries¾ Cup Frozen Raspberries1 Cup Unsweetened Almond Milk Add ice, blend & enjoy! The Shakedown: Goji berries are a superfood and contain beta-carotene, which helps promote healthy skin! They also have other health benefits including vitality, energy, and longevity!

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Legal Disclaimer The information provided in this book is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional or any information contained on or in any product label or packaging. You should not use the information in this book for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Always consult with a healthcare professional before starting any diet, exercise program or dietary supplement. You should not stop taking any medication without first consulting your physician.

IdealShape®, IdealShake® and IdealBar® are registered trademarks of IdealShape, LLC. IdealBoostTM is a trademark of IdealShape, LLC. The names of actual companies and products mentioned herein may be the trademarks of their respective owners.

ALL RIGHTS RESERVED © IDEALSHAPE, LLC 2015American Fork, UT 84003

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