Category Archives: Protein Shakes

September Makeover: Day 5

Sunday – ah blessed rest day!


Workout: rest



Aiming for 120oz H20 – 98oz! getting better – keeping water close at hand at all times

Meal 1: (07:00am) slice of whole wheat toast with PB

Meal 2: (10:00am) in church…missed my shake, but had 10 almonds

Meal 3: (01:00pm) salad with 2 cherry tomatoes, broccoli, carrots, snap peas, couscous, —at church monthly “cover-dish lunch”. all the protein was gone by the time I went through the line. Usually I set some aside before the lunch, but got caught up in conversation.

Meal 4: (04:00pm) 1 scoop protein Coconut Berry shake –  recipe below

Meal 5: (08:30pm) Take-out: chicken with a bit of sweet & sour sauce (dipped at will, not covered in sauce) and white rice

Multi-vitamin before bed

I am quite embarrassed at my nutrition this weekend!! But I HAD to be honest with myself and post everything – how else can I make my makeover happen if I am in denial to myself thinking I am doing ok. Let’s kick it up a notch, Faith. How bad do you want this? Lean. Mean. Disciplined. That is the strong woman I want to emulate. Let’s do this. 


Coconut Berry Protein shake

1 scoop vanilla protein
4 frozen strawberries or 1/4 cup frozen berries
1 C fat free coconut milk
1 Tbsp shredded unsweetened coconut

I don’t like to blend it all the way – I like to keep the bits of fruit 🙂
I’ts a simple recipe that I’m sure you all have a twist of your own – please share! I love making these on the weekend. All week I’m stuck with the simple shake that can be done in a shaker cup, so the weekend I love to experiment!

The “Alli” Wholesome Frappuccino, Eat Clean

Recipe from Allison Siemens

1/2 cup milk (or 1/4 C water)

3/4 cup leftover coffee

1 cup ice

1 scoop chocolate protein powder

Blend and enjoy. “Simple, but yummy!”  Add a pinch of Splenda if you aren’t used to healthy beverages and you’ll warm up to this yummy (and shhh…healthy!) treat 🙂

The "Alli" Frappuccino - Faith Keith

Cheers! Thank you, Alli Siemens!

Follow Alli on twitter: @fitgirl_alli

Read Alli’s journey: Wholesome Fitness

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