Ingredients

• Include healthy ingredients such as skim milk, almonds, fresh fruits and spices, such as cinnamon and nutmeg. Recipes can be adjusted to fit your tastes and lifestyle by adding and subtracting ingredients. Keep the fat and calories low if weight loss is desired. Studies have shown that three servings of skim milk a day contribute to weight loss. Substitute soy milk for skim milk for those who do not drink cow's milk. The Journal of the American Dietetic Association says that the calcium available in soy milk is as effective as skim milk in promoting weight loss. If increasing protein intake is a goal, add nonfat dried milk or protein powder to the shake.

Pineapple Morning Shake

• Combine two tablespoons of non fat dry milk, one tablespoon of sugar or equivalent sugar substitute, one eight ounce carton of vanilla low calorie yogurt, one eight ounce can of pineapple chunks in natural juice and half a cup of ice in a blender. Blend until smooth. A dash of fresh nutmeg goes well with pineapple. Try different flavors of yogurt and different kinds of fruit. The addition of almonds or walnuts will add healthy omega-3 oils to the shake.

Morning Protein Shake

• Add one cup of soy milk or skim milk, one cup of water, two scoops of chocolate or vanilla flavor protein powder, half of a banana and one cup of ice to a blender. Blend until the ice is crushed and the shake is smooth. Adjust the amount of ice to adjust the thickness of the shake. There are many protein shake flavors on the market, so feel free to experiment with different ones.

Fruit and Protein Morning Shake

• Place one cup of orange juice, one scoop of vanilla protein powder, one tablespoon of honey, eight frozen strawberries or one frozen banana into a blender. Blend on high until smooth. Experiments with different types of frozen fruit, blueberries are a great substitute. Freezing the fruit eliminates the need for ice.

Peanut Butter Morning Shake

• Mix together one cup of skim milk, half of a banana, two tablespoons of peanut butter, one scoop of chocolate protein powder, ten whole raw almonds and half of a cup of ice in a blender and blend until smooth.