SHAKES/MEAL REPLACEMENTS – BLENDS WITH BENEFITS

PURPOSE DRIVEN INGREDIENTS – USE SMART FLAVOR AND AVOID SUGAR DUMPS

LIQUID BASE (keep sugar as low as possible – Under 8 Grams per serving) • Milk (almond/coconut etc..) (liquid base, vitamins, minerals) • Coconut water (vitamin c, skin, potassium, hydration, energy, immune, digestion) • Coffee/instant coffee (endurance, energy, mental alertness) • Tea (antioxidants, digestion, energy, stress, energy)

HEALTHY FATS (blood sugar, energy, stress, texture, satiety, hormones) • Nuts and Seeds (raw unsalted are best, filling, healthy fats, and protein, great for texture) • Avocado (low sugar banana alternative, healthy fat, fiber, vitamin e) • Almond butter/peanut (healthy fats, skin, brain function) • Mixed nuts (better sleep, healthy fats, skin and brain function) • Hemp Seed (high protein, fiber, essential aminos, omega 3,6,9, multi-vit) • Flaxseed/chia (omega 3’s, heart, fiber, anti-cancer, anti-inflammatory, skin & nails)

SUPER FOOD BOOSTERS (extra power benefits, texture, digestion, stress, recovery, longevity) • Protein Powder (hemp, pea, brown rice based source of protein, amino acids, and, vitamins) • Raw Chocolate (Cacoa) (antioxidants, energy, aphrodisiac, magnesium, anti-stress, feel good!) • Bee pollen (amino acids, b vitamins, enzymes, multi-vitamins) • Maca (immune, energy, endurance, adrenal glands, vitality, makes you feel good) • Mesquite powder (blood sugar, thickener, amino acids, muscle recovery, lysine, cinnamon-choco flavor) • Oats (heart health, anti-cancer, digestion, fiber, skin) • MCT oil (coconut oil) (metabolism, absorption, energy, satiety) • Coconut meat/butter (metabolism, sustained energy, fiber, healthy fat) • Greens (spirulina, chlorella) (Alkalizing, cleansing, detoxing, protein, well-being) I like Vitamineral Green or Green Vibrance • Astragalus (adaptogenic herb, strength, anti-stress and immune) • Reishi (cancer fighter and immune stimulator and stress buster) • He shou wu (Longevity, vitality, anti-stress, beauty, energy balance) • Ashwaganda (adrenal and thyroid support, endurance, stress)

SWEETENERS (Natural flavor enhancers for personal preference) • Stevia (flavored optional) (natural sweetener, alkalizing/low calories/0 sugar) • Dates pitted (limited) (Sucrose, Fast digesting sugar, fiber, great flavor booster, potassium and minerals) • Lucuma (natural sweetener, low glycemic, antioxidants, great mixer for ice cream) • Xylitol (sugar alternative, low glycemic, from birch tree)

FRUIT (Flavor, antioxidants, vitamins) HEALTHY BUT DOES NOT ASSIST WITH WEIGHT LOSS • Mixed Berries (anti-cancer, antioxidants, memory, balance blood sugar) • Mulberries/Goji berries (eye, anti-aging, immune function, heart health) • Bananas (Potassium for hydration and recovery, help with sleep) • Cherry Tart (inflammation, protein digestion, melatonin)

Travel Shaker Blender of choice (Nutribulet above) Liquid Stevia – natural flavor enhancers

Texture consistency is everything here; Start thick and more concentrated – Add ice to create texture and add liquid where needed. adding nuts, seeds, avocado, and super food powders can help give creamy texture Liquid base: Dairy free milk (almond, coconut, hemp) Tea (tea cubes)/Water

Creamy texture/consistency - How do I make my shakes taste better? One of the easiest ways to improve the taste of your shake is by adding in frozen blueberries and unsweetened almond milk. For added thickness: Avocado, coconut meat, Hemp, or Fiber Core mix Added Flavor: Stevia flavors (Chocolate, English Toffee, Pumpkin pie spice, Vanilla, peppermint, etc..) Timing: Anytime – Fiber, healthy fat, and protein Pre – Mental stimulation, easy digestion, protein, healthy fats Post – Vitamin C, fruit, protein (lower cortisol) Use as a guide – if you are missing an ingredient you can do without or substitute Bulletproof Blizzard Aka Breakfast buzz 8oz Cold Brew Coffee 1 Scoop Chocolate Pea Protein Powder Tsp Maca 2 tablespoon Coconut oil OR Coconut Butter 1 tsp Cacao powder 3-4 Ice Cubes (Chia, Oats or flax optional for more filling version) Mix and blend Choconut Bliss (add nuts for substance) 8 oz nut milk/coconut water 2 tbsp Coconut/pulp Plant based protein (vanilla) Cacao powder 2 Tbl 1 tbl Maca 1 tbl Mesquite powder 1 tbl Honey/bee pollen 2-3 dates pitted ½ cup ice Brazil nuts/cashews optional Blend together, Thicker the consistency the better Hybrid Hemi Low sugar version of acai smoothie without extra fiber, hormone support, and fuel for sustained energy. 1 Pack frozen acai puree (can sub for 2oz frozen coconut) 1 Scoop Vanilla pea Protein 1 Tbsp Greens 1 Tbsp Lucuma/xylitol 1 Squirt vanilla stevia 1 Tbsp coconut oil 8-10 oz Coconut milk unsweetened vanilla Mix with high powered blender, add liquid slowly if needed. Better thick and concentrated. Good morning greens Easy and delicious way incorporate greens into your morning routine 1 cups unsweetened almond milk, soymilk, ricemilk or hempmilk OR coconut water 1 cups packed baby spinach 1 Scoop of protein powder ½ cup blueberries Blend into puree

Electrolyte Lemonade This is not your traditional Lemonade. It's creamy, more like a Lemon Shake. Whole lemon, without the skin, blended with flax seed oil (an essential fatty acids) 1 Cup Coconut water, almond milk, water 1 Lemons 2 tbl Flax oil 1 apple Blend together in high powered blender

CocoaBanana Hemp Smoothie 1 cup vanilla hemp or almond milk 1 scoop Protein 1 Frozen Banana 1 Tbs cacao or chocolate flavored protein ¼ tsp cinnamon Mix with ice and blend Green goodness 1 serving (tbl) of greens (vitamineral green, etc…) Tablespoon Maca 1 serving Vanilla Plant based protein 2 tablespoons flax/chia/fiber 10 oz water Mix ingredients with ice and blend at high powe Berry Blast SuperShake 1 cup green tea 1 scoop vanilla-flavored protein powder 1 serving of greens supplement 3 tbs. whole-grain oatmeal (dry) 1 cup frozen mixed berries 1 tbs. raw mixed nuts

Recovery RX: 8oz coconut milk (beverage) ½ Cup Pinapple 1 Scoop clean protein 1Tbspn Turmeric 1 tbsp Greens Powder This hydrating drink packs potassium from coconut, vitamin c to balance cortisol and bromelain enzymes from the pineapple to aid in quick recovery and replenishment . for energy and a mood boost from cacao. Green Light 2 Tbsp Powdered Greens (Spirulina & chlorella based) 2 Tbsp plant protein 6 oz Coconut Milk Peppermint oil Vanilla Stevia 1 Tbsp MCt oil Carrot Cake 1 1/2 cups milk substitute or filtered water 1 cup carrots (1 large or 2 small carrots) 1 serving Pea Protein 2 Tbsp gluten-free oats (such as Bob’s Red Mill) 1 banana (fresh or frozen) 1 tsp ginger (fresh preferred or ground) 1 tsp vanilla 1 tsp cinnamon 1 tsp allspice Place all ingredients into the blender in the order listed and secure lid. Blend for 30 to 45 seconds or until desired consistency is reached. Pour into glasses and enjoy immediately! Youth Fountain 8 oz Hemp Milk 1 Tbsp Vitamineral Green (or green vibrance) 2-3 Dates (pitted) 1 Scoop Vanilla Pea Protein Dash Sea Salt Dash of vanilla bean Blend into puree

Body Ecology Smoothie 8 oz Green tea (chilled) ½ Avocado 1 Scoop Vanilla or Apple pie plant based protein 1 Tbsp chopped Parsley 1 Stalk Celery 1 Lemon ½ tsp Cayenne ½ tsp Sea Salt Add ice to large powerful blender and puree Sleepy Time Shake (Last meal of the day) 1 scoop chocolate protein powder 1 tbsp ground flax seed 7 walnut halves Blend with ice and water – thicker the consistency the better Apple Sin-amon 3 Tbsp of Gluten-Free Oatmeal (Red Mill) 2 Tbsp of almond butter 1 apple, chopped ¼ tsp of nutmeg 1 ½ tsp of cinnamon ½ cup ice 1 cup almond milk or coconut milk ½-1 scoop of Protein Instructions: Add all ingredients into a blender and blend until smooth. Enjoy! Almond butter and jelly shake 1 to 11⁄2 cups almond milk 1 handful of frozen blueberries 1 to 2 tablespoons of almond butter (or cashew butter) optional: 1 small handful of cherries, pitted a handful of ice 1 Scoop Protein Powder optional: 1 tablespoon ground flax seed Directions: Blend until creamy and delicious! The Hard Gainer’s Post-Workout Rapid Recovery (Immediately after workout) 8 oz Water or almond milk 30 g protein (vanilla flavored) ¼ Cup oats 5 g glutamine 5 g creatine 6 Dates Mix in shaker cup immediately after strength training workout Mint Chip Energizer 1 Scoop Chocolate Pea protein 2 tbsp Cacao nibs 1 tbsp Mesquite 1 tbsp Maca 1 tbsp Greens 1 squirt Peppermint spirits (peppermint oil) 2 Tbsp Hemp hearts 2 tbsp Lucuma 1 tbsp Xylitol 1 Squirt chocolate stevia (optional) 6-8 oz coconut or almond milk handful of ice Mix together in high-powered blended without cacao nibs. Add them in at the end and stir.. Or pulse a few times to mix in. You want this thick, add liquid slowly and keep mixing.

Fiber Chai 8 oz Almond or coconut milk 1 Tbsp Fiber Core 1 Scoop Pea Protein 1 tbsp almond butter Handful of Ice English toffee or vanilla chia stevia Combine ingredients and use a hand blender or small mixer to blend together. Great for aiding in digesting, filling you up, and helping you wind down for a restful recovering nights sleep. Warm Drinks and Tonics Meal replacement Warm Shake 1 cup frozen berries (any type) and/or dark cherries 1 teaspoon cinnamon 1⁄2 cup coconut milk 1 scoop vanilla pea protein powder 1 tablespoon chia seeds 1 tablespoon chopped walnuts Warm cherries/berries and coconut milk over medium heat until fruit is warm. Pour off a few tablespoons of liquid and combine with the vegan protein powder. Whisk until smooth and add back to mixture. Stir in chia seeds, cinnamon and chopped walnuts. Enjoy! Longevity Espresso 4 oz Hot Water Splash of coconut milk 1 teaspoon cacao nibs ½ tsp Astragalus ½ tsp He Shou Wu ½ tsp Reishi 2 tbspns Dandy Blend 1 tspn Coconut Oil (or coconut butter for creamy version) 1-3 squirts Stevia (chocolate) Pour hot water over Astragalus, He Shou Wu, Reishi and dandy blend. Add splash of coconut milk to chill, coconut oil (or butter), cacao nibs, stevia, carob, and blend. I like mine a little more concentrated with a thicker consistency Try this: Add chia after mix is blended. Stir in and let sit for about 7-10 minutes. Now you have Longevity chocolate pudding (very satisfying) Coffee Alternative 1 teaspoon Maca Powder 1 tablespoon Raw Cacao Powder 1/4 teaspoon DoMatcha Green Tea Powder 1 to 1 1/2 cup Almond Milk (easy to make your own) 1 teaspoon raw honey dash of cayenne pepper mix all ingredients until well combined. Adjust the Matcha Green Tea Powder as needed to keep yourself caffeinated. For most ¼ teaspoon in combination with the Maca and raw chocolate is plenty, but there is no need to suffer through the transition. Maca is an adaptogen and will help you through the change. It is also a stimulant that helps with focus and mental clarity (and some say sexual prowess- bonus!). This beverage will give you the pick me up of coffee without taxing your system. Once you no longer physically crave the caffeine you can cut the green tea powder.