4 oz.(1/2 Cup) 100% Fruit Juice (Orange or Other Blend)
4 oz. Natural Yogurt (Low Fat No added sugar)
4 oz. Frozen Strawberries or other Fruit.
1 Scoop (3/4 oz.) Protein Powder - No added Sugar

Put Juice and Fruit in a Blender. Liquefy and add Yogurt and Protein Powder.

Use Different Juices and Fruit to Create a Variety of Flavors.

These menus were developed using a balanced 40-30-30 approach. You can add or change spices to fit your own tastes and substitute items within a category (lean meat for lean meat or vegetable for vegetable) if you wish to add variety to the menu. Do not alter the basic protein to carbohydrate balance.