WLCRecipes Completewlinks

Weight Loss Challenge Recipes
Week Topic Recipe of the Week Shake Recipe of the Week
1 Protein Pan-Seared Chicken Breasts Banana-Butternut Squash Shake with PPP

Meal Plans, Snacking, Garlic-White Bean Hummus with
2 Water Vegetable Dippers Frozen Formula 1 Protein Pops
3 Metabolism Spicy Seafood Stew Chili Chocolate Shake

Carbs; Shopping/Cooking;
4 Cellular Nutrition Salad Ideas Peach Paradise Shake
Nutrition Labels, Fats, Lowfat Creamy Avocado Salad
5 Portion Control Dressing Pistachio Cream Shake
6 Digestive Health/Fiber Brown Rice-Vegetable Salad Apple-Lemon Ginger Shake

Braised Chicken and Vegetables with
7 Dining Out White Wine Chocolate Almond Shake
Tropical Pineapple Berry Shake with Active
8 Fiber (US) Israeli Chopped Salad Fiber
Fresh Berries with Balsamic Glaze and
9 Sugar Maple-Almond Yogurt Carrot Cake Shake
Grated Beetroot Salad (folate - RBC
10 Exercise production) Chocolate Banana Shake
11 Heart Health Roasted Tofu Banana-Sesame Shake

Maintenance, Long Term
12 Wellness Three Sauces for Vegetables Carrot-Strawberry Shake
13 Nutrition for the Family Oven "Fried" Fish Cherry Berry Shake
One-Dish Spicy CousCous with
14 Dinner Chicken and Vegetables Hot Mocha Shake
15 Calcium Sauteed Swiss Chard Strawberry Parfait Shake
Digestion, Fiber and
16 Weight control Quinoa with Vegetables Raspberry-Kiwi Shake

© 2015 Herbalife. All rights reserved. USA. #1540967 12/15

17 Fats Salmon Patties Avocado-Hazelnut Shake
18 Nutrition for the Heart Shrimp, Tofu and Broccoli Stir-Fry Red Velvet Shake
19 Eating for Beautiful Skin Carrot Vinaigrette Salad Dressing Mango-Mango Shake
Proper Diet Means Better
20 Thinking (Brain Health) Tuna and White Bean Salad Chocolate Mint Shake
21 Weight Loss Plateaus Asian Lettuce Cups Milk Chocolate Shake with PPP
Balanced Nutrition for
22 Women Kale Salad Spiced Chai Shake
Water, Well Being and
23 Weight Loss Cucumber Salad Kiwi-Cucumber Shake
Seven Color Chopped Vegetable
24 Colorful Nutrition Salad Green Smoothie


1 Protein Pan-Seared Chicken Breasts Banana-Butternut Squash Shake with PPP
Recipe of the Week: Pan-Seared Chicken Breasts Makes 4 servings
Say goodbye to dry chicken breasts! This method is quick and foolproof. After a quick sear on one side, the breasts are turned, seasoned and
covered, which locks in moisture and flavor.
4 boneless, skinless chicken breast halves, about 5 ounces each (150g)

Salt and pepper
1 Tablespoon Olive oil
¼ cup (125ml) orange juice
1 tsp dried tarragon
Season chicken breast halves with salt and pepper. Heat a frying pan (or any other shallow pan with a lid) over medium-high heat until hot, then
drizzle in olive oil. Place the chicken breasts in the hot pan and cook for 5 minutes, or until nicely browned on one side. Turn the chicken breasts
over, turn the heat down to medium-low, and add tarragon and orange juice. Cover the pan and let the chicken cook just until cooked through —
about 10-15 minutes, depending on the size of the chicken pieces.
When the chicken is done, remove it from the pan, and turn the heat back up to high. Cook and stir the pan juices for 1-2 minutes to reduce the
liquid down to a very small amount — there should be just enough to barely cover the bottom of the pan — and it should look like a glaze.
Turn the heat off, add the chicken pieces back to the glaze in the pan, and flip chicken pieces over a few times to coat with the pan drippings. Turn
onto plates and drizzle any remaining juices onto chicken.
Per serving:
Calories: 300
Protein: 40g
Fat: 9g
Carbohydrate: 4g
Instead of adding orange juice, try any of these simple and delicious recipe variations
• Tomatoes: Once you brown the chicken on one side, flip it over, add a can of diced tomatoes (drain off the liquid first), cover and let it
simmer in the tomatoes.


• Teriyaki: Flip the chicken over after it’s browned on one side, add a few tablespoons of water just to keep it from sticking and finish it by
brushing on a little bit of teriyaki sauce or barbecue sauce when it’s done cooking.
• Citrus Spice: Season with oregano, ground cumin and chili powder; use lime juice, lemon juice or orange juice for the liquid.
• International: Season with curry powder; use orange juice, balsamic vinegar or white wine/vermouth for the liquid.
• Asian-style: Season with ground ginger and garlic powder; add soy sauce and white wine, sake, chicken broth, or thin teriyaki sauce for the
liquid..
• Herbal: Sprinkle with rosemary or basil; use balsamic vinegar for the liquid.
Shake Recipe of the Week: Banana-Butternut Squash Shake with PPP
Frozen butternut squash is widely available and so convenient for this recipe. Cook in the microwave, mash with a fork, then cover and refrigerate.
This shake is bursting with flavor, protein and more than a day’s worth of vitamin A.
2 scoops Herbalife Formula 1 Nutritional Shake Mix, Vanilla Flavor

2 scoops Herbalife Personalized Protein Powder
1 cup (240ml) nonfat milk, lowfat milk or soy milk
½ cup (100g) cooked butternut squash
½ medium banana
dash of cinnamon
4 ice cubes
Place all ingredients in the blender and blend thoroughly until the ice cubes are completely crushed.
Per serving (with nonfat milk)

Calories: 355
Protein: 31g
Fat: 1.5g
Carbohydrate: 60g


Meal Plans, Snacking, Garlic-White Bean Hummus with
2 Water Vegetable Dippers Frozen Formula 1 Protein Pops
Recipe of the Week: Garlic-White Bean Hummus with Vegetable Dippers Makes 12 servings
Protein-rich white beans replace traditional garbanzos for a delicious twist on hummus. Enjoy this with raw vegetable dippers for a healthy snack.
2 cans (15-ounce, 425g) cannellini or small white beans

4 tablespoons olive oil
4 cloves garlic, coarsely chopped
juice of one lemon
½ cup (12g) fresh basil leaves
¾ teaspoon salt, or to taste
freshly ground pepper
Fresh vegetables for dipping: sliced cucumber, carrot, bell peppers; cherry tomatoes; celery stalks; lightly steamed asparagus spears, broccoli
florets
Drain liquid from beans, rinse beans under cold water, and drain thoroughly. Put beans, olive oil, garlic, lemon juice, basil, salt and pepper into
blender or food processor, and blend until thoroughly smooth. Serve hummus with raw vegetable dippers (bell pepper strips, broccoli florets,
cucumber spears)
Per serving:
Calories: 50
Protein: 2g
Fat: 2g
Carbohydrate: 6g
Shake Recipe of the Week: Frozen Formula 1 Protein Pops (makes 4)
Here’s a fun way to use Herbalife Formula 1 Shake mix – turn it into frozen pops! Each pop has just 80 calories, but offers up 7 grams of protein –
a perfect snack, especially on a hot day!


2 scoops Herbalife Formula 1 Nutritional Shake mix, Wild Berry Flavor
½ cup (120ml) nonfat milk or soy milk
1 5.3 ounce (150g) carton nonfat Greek-style yogurt, vanilla flavor
½ cup (70g) frozen mixed berries
Place all ingredients in blender and blend until very smooth. Pour into four 1/3 cup (80ml) popsicle molds. Freeze at least two hours before serving.
Per serving (with nonfat milk)

Calories: 80
Protein: 7g
Fat: 0.5g
Carbohydrate: 12g
3 Metabolism Spicy Seafood Stew Chili Chocolate Shake
Recipe of the Week: Spicy Seafood Stew Makes 4 servings
Frozen shrimp and scallops are widely available and make this dish quick and easy, and the spicy cayenne pepper contains compounds that
stimulate the metabolism.
1 TBSP olive oil

1 cup (160g) diced yellow onion
½ cup (75g) coarsely chopped red bell pepper
½ cup (75g) coarsely chopped green bell pepper
¾ cup (50g) sliced mushrooms
2 cloves garlic, finely minced
1 cup (240mL) low sodium chicken stock
2 14 ½-ounce cans (1kg) diced tomatoes
½ tsp. ground cumin
¼ tsp. cayenne pepper
¼ tsp. salt
¼ tsp. freshly ground pepper
1 bay leaf
8 ounces (250g) fresh or frozen cooked shrimp, peeled and deveined
6 ounces (175g) fresh or frozen scallops


1 TBSP chopped parsley
In a large soup pot, heat olive oil over medium heat. Add onion, peppers, mushrooms and garlic, and cook for 8-10 minutes, stirring frequently.
Add chicken stock, tomatoes, cumin, cayenne, salt, pepper, and bay leaf. Simmer, uncovered, for 30 minutes, stirring occasionally. Add the shrimp
and scallops to the sauce, cover the pot and simmer another 10-15 minutes, depending upon the size of the scallops, until the scallops are cooked
and the dish is heated through. Finally, adjust seasonings, remove bay leaf, and stir in parsley before serving.
Per Serving:
Calories: 215
Protein: 23 grams
Fat: 5 grams
Carbohydrate: 21 grams
Shake Recipe of the Week: Chili Chocolate Shake
Chili peppers get their heat from a compound called capsaicin, which encourages the body to burn calories and release heat – a process known as
“thermogenesis”.
2 scoops Herbalife Formula 1 Nutritional Shake Mix, Chocolate Flavor

1 tsp. dried chili flakes
4 ice cubes
Per Serving (with nonfat milk)
Calories: 180
Protein: 18g
Fat: 1.5g
Carbohydrate: 25g


Carbs; Shopping/Cooking;
4 Cellular Nutrition Salad Ideas Peach Paradise Shake
Recipe of the Week: Salad Ideas
Rather than a formal recipe this week, here are a few suggestions for putting together quick, healthy and tasty entrée salads. The trick to making
this easy is to have your raw veggies and greens ready to go, and to cook extra vegetables and proteins at one meal that you can refrigerate and
add to your salads over the next few days. Then, with a few staples in your pantry, you can easily mix and match ingredients into a tasty salad.
To Do Ahead:
• Buy prewashed salad greens, or wash greens yourself, dry thoroughly, and store in the crisper drawer
• Stock cupboard with canned beans, canned tuna, canned salmon
• Slice/grate a variety of veggies and place in small containers (carrots, cucumber, onion, etc.)
• Cook extra meat, fish, poultry and vegetables at meals, then store up to 3 days in the refrigerator
Southwest Style
Prewashed Salad Greens
Leftover Grilled peppers and onions
Canned black beans
Leftover grilled lean steak, thinly sliced
Toss with Salsa
Greek Style
Sliced Cucumber
Handful of cherry Tomatoes
Reduced fat Feta Cheese
Grilled Chicken Breast
Dress with: olive oil, Lemon juice, salt, pepper, and oregano
Asian Style
Leftover steamed broccoli
Leftover steamed asparagus
Chopped green onion
Leftover grilled shrimp or tofu
Toss with a mixture of soy sauce, rice vinegar, dash or garlic powder, white pepper and a pinch of sugar


California Coastal Style
Canned salmon – flaked and tossed with lemon juice and pepper
Sliced avocado
Sliced red onion
Sliced cucumber
Chopped fresh parsley
Toss with a mixture of olive oil, lemon juice, mustard, salt and pepper
Shake Recipe of the Week: Peach-Paradise Shake
This week’s shake features peaches – a fruit with a relatively low glycemic index.

½ teaspoon Herbalife Herbal Tea Concentrate, Peach Flavor
1 cup (150g) frozen peach slices
4 ice cubes
Per Serving (with nonfat milk):

Calories: 240
Protein: 19g
Fat: 1.5g
Carbohydrate: 40g


Nutrition Labels, Fats, Lowfat Creamy Avocado Salad
5 Portion Control Dressing Pistachio Cream Shake
Recipe of the Week: Lowfat Creamy Avocado Salad Dressing Makes about 10 servings
Many salad dressings are high in fat and calories, but this low fat dressing gets its creamy texture from a combination of Greek-style yogurt and
avocado. Great on salads or as a dip for raw vegetables.
1 cup (225g) plain nonfat Greek-style yogurt

½ avocado, mashed
1 clove minced garlic
2 tablespoons lemon juice
Salt and pepper to taste
Whisk all ingredients together in a small bowl. Can be stored covered, in the refrigerator, for a week.
Per Serving (2 Tablespoons):

Calories: 30
Protein: 2g
Fat: 1.5g
Carbohydrate: 2g
Shake Recipe of the Week: Pistachio Cream Shake
This shake features healthy fats from pistachios, and a bit of light cream cheese to boost protein and add a creamy texture. Cucumber is a surprise
ingredient that keeps it light!
Pistachio Cream Shake

2 Scoops Herbalife Formula 1 Nutritional Shake Mix, Vanilla Flavor
2 tablespoons light cream cheese
½ cucumber, chopped
2 Tablespoons pistachio nuts
4 ice cubes


Calories: 325
Protein: 27 grams
Fat: 8.5 grams

6 Digestive Health/Fiber Brown Rice-Vegetable Salad Apple-Lemon Ginger Shake
Recipe of the Week: Brown Rice-Vegetable Salad Makes 4 servings
Cook up some extra brown rice for dinner tonight and turn it into this delicious salad tomorrow! For variety, try this with other high-fiber whole grains
like wild rice or quinoa.
2 cups (400g) cooked brown rice, chilled

½ cup (100g) diced tomato
½ cup (50g) grated carrot
½ cup (50g) diced cucumber
½ cup (50g) diced celery
¼ cup (15g) minced parsley
2 Tablespoons olive oil
2 Tablespoons fresh lemon juice
Toss all ingredients together in a mixing bowl. Chill for 30 minutes or so to allow flavors to blend before serving.
Per Serving:
Calories: 105
Protein: 2 grams
Fat: 2.5 grams


Shake Recipe of the Week: Apple-Lemon Ginger Shake
This shake gets a fiber boost from the fresh apple. Fresh lemon brightens the flavor, and fresh ginger supports digestion.
Fresh Apple-Lemon-Ginger Shake

2 Scoops Herbalife Formula 1 Nutritional Shake Mix, Vanilla Flavor
½ medium-sized sweet apple with skin (i.e., Pink Lady), diced
4 teaspoons fresh lemon juice
1 teaspoon fresh grated ginger
4 ice cubes
Calories: 230
Protein: 18 grams
Fat: 1.5 grams

Braised Chicken and Vegetables with
7 Dining Out White Wine Chocolate Almond Shake
Recipe of the Week: Braised Chicken and Vegetables with White Wine Makes 6 servings
Since the topic this week is dining out, here’s a recipe for a chicken in wine sauce that’s as good – if not better – than anything you’d get at a
restaurant. It also goes together quickly - once the prep work is done, this dish simmers on its own until you’re ready to serve.
6 chicken breast halves, bone-in, skin removed

½ cup flour
1 teaspoon salt
½ teaspoon black pepper
½ teaspoon paprika
3 tablespoons olive oil
12 carrots, peeled, halved lengthwise, and cut into 2” (5cm) lengths
1 yellow onion, peeled, cut in half and thinly sliced


4 stalks celery, cut into 2” (5cm) lengths
2 leeks, white part only, cut into 1” (2.5cm) lengths
12 large white or brown mushrooms, cut into quarters
1 shallot, peeled and coarsely chopped
2 cups (500ml) chicken stock
2 cups (500ml) dry white wine
1 Tablespoon chopped fresh tarragon
¼ cup (15g) chopped Italian parsley
Pat chicken pieces dry with a paper towel. Chop each breast half crosswise into two pieces.
In a medium bowl, stir together the flour, salt, pepper and paprika.
In a large heavy casserole, heat the olive oil over medium heat. Dredge the chicken pieces on all sides in the flour mixture, then brown in small
batches on each side (if you crowd the chicken pieces, they won’t brown). Remove the chicken pieces from the casserole and set aside.
Add the carrots, onions, celery, leeks, mushrooms and shallot to the casserole and stir for 5-7 minutes to allow the vegetables to soften. Add the
chicken stock and white wine. Bring liquid to a boil, cook and stir to loosen any browned bits on the bottom of the casserole. Add tarragon, then
arrange the chicken pieces on top of the vegetables. Lower the heat to medium-low, cover the casserole, and simmer for 45 minutes, stirring
occasionally, until chicken is cooked through. Garnish with fresh parsley.
Per serving:
Calories: 375
Protein: 31g
Fat: 11g
Carbohydrate: 24g
Shake Recipe of the Week: Chocolate-Almond Shake
The flavors of chocolate and almond flavors are a classic combination. Two different flavors of Herbalife Formula 1 bring it all together.
Chocolate Almond Shake

1 scoop Herbalife Formula 1 Nutrition Shake Mix, Chocolate Flavor
1 scoop Herbalife Formula 1 Nutrition Shake Mix, Cookies and Cream Flavor
1 tsp vanilla extract
½ tsp. almond extract
7 whole almonds


Per serving (with nonfat milk):
Calories: 320
Protein: 20g
Fat: 2.5g
Carbohydrate: 28g

Tropical Pineapple Berry Shake with Active
8 Fiber (US) Israeli Chopped Salad Fiber Complex
Recipe of the Week: Israeli Chopped Salad Makes 4 servings
When fresh tomatoes are in season, this salad will showcase them. The blend of vegetables carries much of the flavor, so the dressing is simple.
Each serving of this salad contains about 3 grams of dietary fiber.
1 cup (180g) diced fresh tomatoes

1 cup (130g) diced cucumbers (peeled or not)
1/2 cup (35g) chopped green onions
1/2 cup (30g) minced fresh parsley
1 cup (100g) chopped celery
1 cup (175g) chopped yellow bell pepper
1/2 cup (60g) sliced black olives
3 Tablespoons olive oil
1 Tablespoon lemon juice
salt and pepper to taste
Per serving:
Calories: 140
Protein: 2g
Fat: 12g
Carbohydrate: 7g


Shake Recipe of the Week: Tropical Pineapple Berry Shake with Active Fiber Complex®
The addition of Herbalife Active Fiber Complex® makes this shake extra thick and delicious!
2 scoops Herbalife Formula 1 Nutritional Shake Mix, Berry Flavor

1 scoop Herbalife Active Fiber Complex
1 cup (165g) frozen pineapple chunks
1/8 tsp. Coconut extract
¼ tsp. Orange extract
Place all ingredients in the blender and blend until very smooth.
Calories: 300
Protein: 19g
Fat: 1.5g
Carbohydrate: 52g

Fresh Berries with Balsamic Glaze and
9 Sugar Maple-Almond Yogurt Carrot Cake Shake
Recipe of the Week: Fresh Berries with Balsamic Glaze and Maple-Almond Yogurt Makes 6 servings
If you’re going to have dessert, it’s nice to get some healthy nutrition at the same time! The sweetness of the fresh berries is enhanced with a tangy
vinegar glaze, and the yogurt is sweetened just enough with flavorful maple syrup.
1 cup (240ml) balsamic vinegar

4 Tablespoons brown sugar
6 cups (900g) fresh mixed berries
2 cups (450g) nonfat, plain Greek-style yogurt
¼ cup (60ml) maple syrup
½ teaspoon almond extract
thinly sliced zest from one lemon


In a small saucepan, combine balsamic vinegar and brown sugar. Place over medium heat, bring to a simmer, then lower heat to low and let
simmer for 20 minutes or so, stirring a few times, until vinegar mixture is reduced by about half. The mixture should be syrupy. Pour balsamic
glaze into a small bowl, and set aside at room temperature to cool. Can be made ahead of time.
Gently stir together the yogurt, maple syrup and almond extract. Can be made up to a few hours ahead of time and stored in the refrigerator.
When ready to serve, divide the fruit among 6 serving dishes. Drizzle the balsamic glaze over the berries, then top with the maple-yogurt. Sprinkle
with lemon zest and serve.
Per serving:
Calories: 215
Protein: 7g
Fat: 0g
Carbohydrate: 26g
Shake Recipe of the Week: Carrot Cake Shake
This shake captures the essence of spicy carrot cake. The addition of nonfat cream cheese is a nod to the standard cream cheese frosting, and
lends a thick, creamy texture to the shake.
Carrot Cake Shake

1 cup (160g) frozen sliced carrots
1 Tablespoon (10g) raisins
½ tsp. ground cinnamon
¼ tsp. ground nutmeg
¼ tsp. black walnut extract
2 Tablespoons (35g) nonfat cream cheese
4 ice cubes
Calories: 305
Protein: 21g
Fat: 1.5g
Carbohydrate: 50g


10 Exercise Grated Beetroot Salad Chocolate Banana Shake
Recipe of the Week: Grated Beetroot Salad Makes 4 servings
This raw beet salad is a great choice for athletes! Beets are a great source of folate – a B vitamin that helps the body produce red blood cells that
are responsible for transporting oxygen to all parts of the body, including working muscles.
5 medium beets
2 Tablespoons Olive Oil
1 Tablespoon fresh lime juice
1 Tablespoon orange juice
1 Tablespoon minced fresh mint leaves
Remove leafy tops and peel the beets. Grate into a large bowl, using the largest holes on the grater. In a small bowl, mix together olive oil, lime
juice, orange juice, mint leaves, salt and pepper. Mix well with a fork, then pour over grated beets and toss until well mixed. Taste and adjust
seasonings as needed. Can be kept in the refrigerator for 4-5 days.
Per Serving:
Calories: 70
Protein: 1g
Fat: 4g
Carbohydrate: 6g
Shake Recipe of the Week: Chocolate Banana Shake
Chocolate and bananas are both good sources of potassium – a mineral that is vital to muscle function. This shake might be the perfect pre-
workout breakfast!
Chocolate Banana Shake



1 medium banana
few drops vanilla extract
4 ice cubes

Calories: 290
Protein: 18g
Fat: 1.5g
Carbohydrate: 51g

11 Heart Health Roasted Tofu Banana-Sesame Shake
Recipe of the Week: Roasted Tofu Makes 4 servings
Soy foods are considered heart-healthy, but many people don’t know how to incorporate more soy into the diet. If you don’t think you like tofu, this
recipe could change things. The tofu soaks up the delicious flavors in the marinade, and once it is roasted, it takes on a meaty, chewy texture.
For the marinade:
3 Tablespoons light soy sauce

3 Tablespoons rice vinegar
1 teaspoon sugar or honey
1 teaspoon sesame oil
dash ground ginger
dash garlic powder
dash white pepper
1 package firm tofu (14 ounces, 425g)

Olive oil (to lightly grease the baking sheet)
Whisk together the ingredients for the marinade in a shallow baking pan and set aside.


Remove the tofu from the package and drain off all the water. Wrap the tofu block in a few paper towels or a cloth kitchen towel, and gently press
out any additional moisture. Cut the tofu into triangles or ‘spears’ and arrange in a single layer in the pan with the marinade, turning the pieces over
to coat all sides. Cover with plastic wrap, and let marinate in the refrigerator for at least 30 minutes, or up to 48 hours.
When you are ready to cook the tofu:
Preheat the oven to 350° F (180° C / Gas Mark 4)
Coat a large baking sheet with a bit of olive oil to prevent the tofu from sticking. (You can cover with pan spray instead, or line your baking sheet
with parchment paper.) Arrange the tofu pieces in a single layer on the baking sheet and pour any remaining marinade over the tofu pieces. Roast
in the oven for about 45 minutes, turning occasionally (and gently). The pieces should be firm, and have a nice brown glaze.
If you aren’t going to eat these delicious tofu spears right away, you can store in the refrigerator. This roasted tofu is delicious hot or cold!
Per serving:
Calories: 150
Protein: 10g
Fat: 9g
Carbohydrate: 8g
Shake Recipe of the Week: Banana Sesame Shake
The black sesame seeds in this shake are a good source of heart-healthy omega-3 fatty acids, and lend a distinctive taste. This shake looks pretty
if you sprinkle a few sesame seeds on top before serving.
Black Sesame Shake

½ banana
1 tsp (3g) black sesame seeds
4 ice cubes

Calories: 230
Protein: 18g
Fat: 3.5g
Carbohydrate: 38g


Maintenance, Long Term
12 Wellness Three Sauces for Vegetables Carrot-Strawberry Shake
Recipe of the Week: Three Sauces for Vegetables
One key to wellness and long-term weight maintenance is to include plenty of nutritious, low calorie fresh vegetables in your diet every day. Here
are three sauce recipes for vegetables that will definitely keep you coming back for more.
Lime-Dill Sauce for Vegetables Makes 2 Tablespoons
1 Tablespoon Lime Juice

1 TBSP brown sugar or honey
½ tsp. dried dill weed
Mix ingredients together in a small bowl. Great on steamed carrots
Per Tablespoon:
Calories: 25
Protein: 0g
Fat: 0g
Carbohydrates: 6g
Lemon-Garlic-Mustard Sauce for Vegetables Makes about 3 Tablespoons
1 tablespoon lemon juice

1 teaspoon Dijon mustard
1 tablespoon olive oil
1 clove garlic, minced
½ tsp. sugar or honey
Mix dressing ingredients together. Try drizzled on steamed green beans


Per Tablespoon:
Calories: 30
Protein: 0g
Fat: 3g
Carbohydrates: 1g
Spicy Hoisin Sauce for Vegetables Makes about 5 Tablespoons
2 Tablespoons Hoisin sauce*

1 Tablespoon soy sauce
1 Tablespoon rice wine* (Mirin)
2 tsp. sugar or honey
1 garlic clove, minced
½ tsp. Chili paste*
Mix the sauce ingredients in a small bowl. Good on stir-fried broccoli or asparagus.
*Available in Asian grocery stores or ethnic foods section of supermarket
Per Tablespoon:
Calories: 30
Protein: 0g
Fat: 0g
Carbohydrates: 7g
Shake Recipe of the Week: Carrot-Strawberry Shake
This shake recipe will help you meet your daily servings of fruits and vegetables, deliciously!
Carrot-Strawberry Shake
4 medium strawberries, fresh or frozen
½ cup (65g) frozen carrot slices
1 teaspoon almond extract



Calories: 225
Protein: 18g
Fat: 1.5g
Carbohydrate: 35g

13 Nutrition for the Family Oven "Fried" Fish Cherry Berry Shake
Recipe of the Week: Oven “Fried” Fish Makes 4 servings
Here’s a fish recipe that the whole family will love. Mild fish filets get dipped in a seasoned coating that gets deliciously crispy in the oven. No deep
fryer necessary!
4 boneless fish fillets (such as tilapia or cod), 6 ounces (175g) each

2/3 cup (85g) whole wheat flour
1 cup (100g) plain dry bread crumbs
½ teaspoon garlic powder
½ teaspoon salt
¼ teaspoon cayenne pepper
½ teaspoon dried thyme
1 large egg
2 tablespoons low fat milk
1 tablespoon Dijon mustard
Olive oil
Preheat the oven to 400° F (200° C / Gas Mark 6)
Lightly coat a baking sheet with a thin film of olive oil and set aside. Rinse fish fillets with cold water; pat dry with paper towels.
Put flour in a shallow plate, such as a pie plate. In a second shallow pie plate, whisk together egg, milk and mustard. In a third shallow pie plate,
combine bread crumbs, garlic powder, salt, cayenne pepper and thyme.


Dip the fish fillets into the flour, and shake off the excess. Then dip into the egg mixture, then finally into the seasoned crumb mixture, coating
evenly on both sides. Place the filets on the prepared baking sheet. Drizzle each fillet with a small amount of olive oil.
Bake for 10 to 15 minutes, or until fish flakes easily with a fork.
Per serving:
Calories: 250
Protein: 34g
Fat: 5g
Carbohydrate: 17g
Shake Recipe of the Week: Cherry Berry Shake
Berry flavored Herbalife Formula 1 Shake Mix and frozen cherries is a match made in heaven.
2 scoops Herbalife Formula 1 Nutritional Shake Mix, Wild Berry Flavor

½ cup (75g) frozen cherries

Calories: 225
Protein: 19g
Fat: 1.5g
Carbohydrate: 36g

One-Dish Spicy CousCous with
14 Dinner Chicken and Vegetables Hot Mocha Shake
Recipe of the Week: One-Dish Spicy CousCous with Chicken and Vegetables Makes 6 servings
Getting dinner on the table is easy with this one-dish recipe. Chicken, vegetables and couscous simmer together deliciously.


1 Tablespoon olive oil
2 plum tomatoes, seeded and diced
½ small onion, diced
1 carrot, grated
1 Tablespoon curry powder
few dashes cinnamon
1 ½ cups (275g) whole wheat pearl couscous
2 cups (500mL) chicken broth
1 ½ pounds (675g) chicken tenders (goujons)
minced parsley
1 orange, peeled and sliced
2 Tablespoons chopped pistachio nuts
Heat olive oil in a skillet over medium-high heat. Add tomatoes, onion and carrot, and sauté until vegetables begin to softer. Stir in curry powder,
cinnamon and couscous, stirring to mix well. Gently add chicken broth, stirring, and bring to a boil. Lay chicken tenders on top, cover, lower heat to
medium low, and simmer for 15-20 minutes until liquid is absorbed and chicken pieces are cooked through. Garnish with orange slices, parsley and
chopped pistachios.
Per serving:
Calories: 450
Protein: 36g
Fat: 9g
Carbohydrate: 55g
Shake Recipe of the Week: Hot Mocha Shake
An Herbalife Formula 1 shake for dinner? Why not! When you don’t feel like cooking, you can savor this shake like any other warm meal.
2 scoops Herbalife Formula 1 Nutritional shake mix, Café Latte Flavor

1 cup (240ml) + 3 TBSP (45ml) nonfat milk, lowfat milk or soy milk, divided
Cinnamon (optional)


Put Herbalife Formula1 shake mix in a microwave-safe coffee mug. Add the 3 tablespoons of cold milk to the powder and whisk thoroughly with a
mini whisk or fork until all of the powder is dissolved and liquid is very smooth. Heat the remaining 1 cup of milk in a microwave-safe container for
about 1 ½ minutes on high. Pour hot milk into Formula 1 mixture and whisk until well blended. Garnish with a sprinkle of cinnamon.

Calories: 200
Protein: 20g
Fat: 1.5g
Carbohydrate: 27g

15 Calcium Sauteed Swiss Chard Strawberry Parfait Shake
Recipe of the Week: Sauteed Swiss Chard Makes 4 servings
Swiss chard is one of the few plant sources of calcium. A quick sauté with some olive oil and thinly sliced red onion turns it into a fantastic side
dish.
2 pounds (900g) Swiss chard – leaves and stems

¼ red onion, thinly sliced
Rinse Swiss chard leaves under cool water and pat dry. Remove the ribs, then dice the ribs into small pieces and chop the leaves coarsely.
Heat a large skillet over medium high heat. Add the olive oil, chopped chard stems and red onion; sauté for a minute until starting to soften. Add
the Swiss chard leaves, cover and cook for a few minutes until just wilted. Season to taste with salt and pepper.
Per serving:
Calories: 85
Protein: 4g
Fat: 3.5g
Carbohydrate: 11g


Shake Recipe of the Week: Strawberry Parfait Shake
Calcium-rich Greek yogurt substitutes for milk and lends a thick, creamy texture to this yummy shake.

1 5.3 ounce (150g) container Greek-style fat-free yogurt, strawberry flavor
1 cup (150g) fresh or frozen strawberry halves
4 ice cubes
Per serving:
Calories: 320
Protein: 36g
Fat: 1g
Carbohydrate: 42g

Digestion, Fiber and
16 Weight control Quinoa with Vegetables Raspberry-Kiwi Shake
Recipe of the Week: Quinoa with Vegetables Makes 4 side servings; 2 main dish servings
This dish combines high-fiber quinoa and chopped vegetables and cooks in minutes. For a heartier dish, add some protein such as grilled chicken,
shrimp or tofu.
1 Tablespoon olive oil

1/2 cup (50g) raw mixed vegetables, finely chopped (broccoli, carrots, bell pepper, zucchini, onion, etc)
1/4 tsp. ground turmeric
1 cup (170g) uncooked quinoa, any variety (rinse under cold water if not pre-rinsed)
2 cups (500mL) chicken or vegetable broth.
Heat oil in a medium saucepan over medium-high heat until oil is shimmering. Add chopped mixed vegetables and sauté, stirring continuously, until
vegetables begin to soften, 3-4 minutes. Add quinoa and stir a minute or two to lightly toast the seeds. Stir in broth, and bring to a boil. Reduce
heat to medium-low, cover pan, and simmer for 10-12 minutes until the liquid is absorbed.


Per side serving:
Calories: 210
Protein: 9g
Fat: 7g
Carbohydrate: 29g
Shake Recipe of the Week: Raspberry-Kiwi Shake
Try this taste sensation of raspberries and kiwi - two of the highest fiber fruits around.

½ cup (75g) frozen raspberries
1 very ripe kiwi, peeled
4 ice cubes

Calories: 245
Protein: 19g
Fat: 1.5g
Carbohydrate: 41g

17 Fats Salmon Patties Avocado-Hazelnut Shake
Recipe of the Week: Salmon Patties Makes 5 patties
Salmon is a rich source of healthy omega-3 fats, and canned salmon is great to keep on hand for quick meals. These salmon patties are great on
their own or try them on top of a salad.
1 1-pound (454g) can salmon

1/2 cup diced mixed vegetables (i.e., red bell pepper, spring onions)


2 tablespoons lemon juice
1/4 cup (60g) low fat or fat-free sour cream (or substitute plain Greek-style yogurt)
2 tablespoons dijon mustard
1/2 cup (60g) dry whole wheat bread crumbs
2 teaspoons olive oil or canola oil for cooking
Drain liquid from canned salmon and put the fish into a bowl. Remove any skin and bones from the salmon, then flake with a fork. Set aside. In
another bowl, mix together the diced vegetables, lemon juice, sour cream, mustard and bread crumbs until well blended, then add salmon and mix
well. Shape into 5 patties.
Heat a frying pan over medium high heat and add olive or canola oil. Gently place patties in the pan and cook until nicely browned on one side,
then turn and cook the other side.
Per patty:
Calories: 215
Protein: 21g
Fat: 9g
Carbohydrate: 9g
Shake Recipe of the Week: Avocado-Hazelnut Shake
Avocado and hazelnuts are both good sources of healthy fats, and combine deliciously in this unusual shake. Carrots lend a touch of sweetness.

1/8 avocado
¼ cup frozen carrots
5 hazelnuts

Calories: 290
Protein: 20g
Fat: 5.5g
Carbohydrate: 42g


18 Nutrition for the Heart Shrimp, Tofu and Broccoli Stir-Fry Red Velvet Shake
Recipe of the Week: Shrimp, Tofu and Broccoli Stir-Fry Makes 2 generous servings
Heart-healthy shrimp and tofu get the stir-fry treatment with broccoli in a spicy sauce.
12 ounces (350g) raw shrimp, fresh or frozen, peeled and deveined

4 cups (350g) raw broccoli florets, cut into bite-sized pieces
1 clove garlic, minced
¼ “ thick slice fresh ginger, peeled and finely minced
1 scallion, minced
5 ounces (150g) firm tofu (about 1/3 of a package), cut into small cubes
Sauce ingredients:
2 Tbsp. low sodium soy sauce
3 Tbsp. rice wine or chicken broth
2 tsp. rice vinegar
½ tsp. sugar
1 Tbsp. prepared ketchup
1/8 tsp. ground white pepper
3 tsp. cornstarch
If shrimp is frozen, defrost according to package directions. Bring a saucepan of water to a boil, then blanch broccoli florets in boiling water for 1
minute. Drain, but do not rinse, set aside and cover to keep warm. Combine sauce ingredients in a small saucepan over medium high heat, and
cook, stirring, until mixture boils, thickens and clears. Set sauce aside.
Heat skillet over high heat. When hot, add olive oil and then garlic, ginger and scallions. Stir fry for a few seconds, but do not allow the garlic to
brown. Add the shrimp and continue to stir-fry until the shrimp is pink and almost cooked through. Add the tofu and blanched broccoli florets and
stir-fry for another two minutes, until the tofu is hot. Finally, pour in the sauce mixture and stir quickly until ingredients are evenly coated with sauce.
Per Serving:
Calories: 360
Protein: 50g
Fat: 8g
Carbohydrate: 23g


Shake Recipe of the Week: Red Velvet Shake
This gorgeous shake includes beets - one of the richest natural sources of nitrate, which the body uses to produce nitric oxide.
2 scoops Herbalife Formula 1 Nutritional Shake Mix, Cookies ‘n Cream Flavor

1 cup (75g) frozen strawberry halves
1/3 cup (50g) canned sliced beets (beetroot) NO SALT ADDED
2 Tablespoons (35g) nonfat cream cheese
4 ice cubes

Calories: 290
Protein: 24g
Fat: 1.5g
Carbohydrate: 41g

19 Eating for Beautiful Skin Carrot Vinaigrette Salad Dressing Mango-Mango Shake
Recipe of the Week: Carrot Vinaigrette Salad Dressing Makes about 12 Tablespoons
Carrots are loaded with vitamin A, which supports healthy skin. Try this tangy, low calorie dressing on salads or cooked veggies.
1 4-oz (120g) jar baby food carrots

3 TBSP seasoned rice vinegar
¼ tsp. Worcestershire sauce
1 TBSP olive oil
¼ tsp. dried dill
¼ tsp. salt
¼ tsp. ground black pepper
Pour all ingredients into a shaker bottle and shake well. Can be stored covered, in the refrigerator, for a week.


Per Tablespoon:
Calories: 15
Protein: 0g
Fat: 1.5 g
Carbohydrate: 1.5g
Shake Recipe of the Week: Mango-Mango Shake
Mangoes get their bright orange color from beta-carotene, an antioxidant that helps protect the skin from sun damage.
2 scoops Herbalife Formula 1 Nutritional shake Mix, Vanilla Flavor

3 capfuls Herbalife Herbal Aloe Concentrate, Mango flavor
½ cup (85g) frozen mango chunks

Calories: 230
Protein: 19g
Fat: 1.5g
Carbohydrate: 37g

Proper Diet Means Better
20 Thinking (Brain Health) Tuna and White Bean Salad Chocolate Mint Shake
Recipe of the Week: Tuna and White Bean Salad Makes 2 generous servings
Fish is brain food! Mix up this quick tuna and bean salad for a hearty lunch or light dinner.
1 5-ounce can (140 g) water-packed tuna, well drained

1 1-pound can (450g) white beans, drained
1/2 cup (50g) diced vegetables (peppers, cucumbers, celery, green onion)
2 T chopped fresh parsley


2 teaspoons Balsamic vinegar
Place drained tuna in medium bowl and flake with a fork to break it up. Add drained beans, vegetables and parsley and mix well. Drizzle olive oil
and vinegar and toss. Add salt and pepper to taste.
Per serving:
Calories: 300
Protein: 30g
Fat: 7g
Carbohydrate: 37g
Shake Recipe of the Week: Chocolate Mint Shake
Chocolate and mint are a classic combination, and the scent of mint is a mood-lifter!

¼ tsp peppermint extract
4 ice cubes
Calories: 180
Protein: 18g
Fat: 1.5g
Carbohydrate: 25g


21 Weight Loss Plateaus Asian Lettuce Cups Milk Chocolate Shake with PPP
Recipe of the Week: Asian Lettuce Cups Makes 3 servings
In a diet rut? These tasty, high protein lettuce cups will pull you out in no time!
Sauce mixture:
2 Tablespoons oyster-flavored sauce*
2 Tablespoons light soy sauce
1 Tablespoon brown sugar
¼ tsp. Ground white pepper
¼ tsp. Ground ginger
2 tsp. rice wine or dry sherry
¼ tsp. Garlic powder
Filling:
2 tsp. olive oil, separated
1 pound (500g) ground chicken breast or turkey breast
1 medium carrot, grated
½ cup (50g) finely chopped celery or bell pepper
2 green onions, chopped
1 small head Boston Bibb or iceberg lettuce; separate leaves into about 9 “cups”
Hoisin sauce*
Mix the sauce ingredients together in a small bowl and set aside. Add 1 teaspoon olive oil to a large skillet and place over high heat. Add the
ground chicken, and cook and stir, breaking it up with a wooden spoon until the meat is no longer pink, about 4-5 minutes. When the meat is done,
if there is liquid in the skillet, drain it off. Set the cooked meat aside. Wipe out the pan with a paper towel, add the other teaspoon of olive oil, and
return to the heat. Add the carrot, celery or bell pepper, and green onions and stir fry for a minute until the vegetables are just beginning to soften.
Return the ground meat to the pan, mix well, and pour the sauce mixture over. Stir until the meat is evenly coated. To serve, spoon about a
teaspoon of Hoisin sauce on each lettuce leaf, top with meat mixture, roll up and enjoy.
*Available in most supermarkets in the Asian foods section
Per Serving:
Calories: 250


Protein: 37g
Fat: 6g
Carbohydrate: 12g
Shake Recipe of the Week: Milk Chocolate Shake with Personalized Protein Powder
Some extra protein in your shake can help keep hunger at bay.
1 scoop Herbalife Formula 1 Nutritional Shake Mix, Vanilla Flavor

1 scoop Herbalife Formula 1 Nutritional Shake Mix, Chocolate Flavor
¼ teaspoon vanilla extract
4 ice cubes
Place all ingredients in the blender and blend until the ice cubes are completely crushed.

Calories: 220
Protein: 28g
Fat: 1.5g
Carbohydrate: 25g

Balanced Nutrition for
22 Women Kale Salad Spiced Chai Shake
Recipe of the Week: Kale Salad Makes 4 servings
Kale is a great source of calcium, which is so important to bone health. This salad doesn’t wilt very quickly – store any leftovers in the refrigerator to
enjoy the next day.
1 bunch kale (about ½ pound or 225 gm)

2 TBSP olive oil
1 TBSP rice vinegar or other mild vinegar
½ tsp Dijon-style mustard


Salt and freshly ground pepper
¼ cup (30g) dried cranberries (optional)
1 medium apple, thinly sliced (optional)
Remove the tough ‘backbone’ of the kale leaves (the hard center part) with a sharp knife and discard. Stack the leaves on top of one another, and
slice very thinly crosswise into very thin shreds. Place in a colander or strainer basket of a salad spinner, and rinse kale under hot running water for
about one minute. As you rinse, squeeze the leaves gently to soften them slightly. Then, rinse them briefly under cold water to refresh. Dry kale
thoroughly, preferably in a salad spinner, or roll up the leaves in a kitchen towel or a few paper towels. In the bottom of a large salad bowl, whisk
together oil, vinegar and mustard; add salt and pepper to taste. Add kale, cranberries and apple and toss thoroughly.
Per serving:
Calories: 130
Protein: 2g
Fat: 7g
Carbohydrate: 17g
Shake Recipe of the Week: Spiced Chai Shake
This shake tastes like a delicious spicy tea – you’ll want to linger over this one.

½ teaspoon Herbalife Herbal Tea Concentrate, Chai flavor
1 small banana, sliced
Place all ingredients in the blender and blend until very smooth

Calories: 270
Protein: 19g
Fat: 1.5g
Carbohydrate: 48g


Water, Well Being and
23 Weight Loss Cucumber Salad Kiwi-Cucumber Shake
Recipe of the Week: Cucumber Salad Makes 4 servings
Cucumbers have the highest water content of any vegetable! Enjoy this crunchy, fresh cucumber salad and get hydrated at the same time!
2 large cucumbers
¼ cup (125mL) seasoned rice vinegar
1 TBSP low sodium soy sauce
1 tsp. sugar
1/8 tsp. dried red pepper flakes, or to taste
¼ tsp. salt
1 slice fresh ginger, ¼” thick, peeled and minced
1/8 tsp. sesame oil
1 tsp. fresh dill or ½ tsp. dried dill
1 TBSP chopped fresh parsley
Cut off the ends of the cucumbers. Peel cucumbers, slice very thinly, and put into a serving bowl. Mix remaining ingredients in a small bowl. Taste
dressing and adjust seasonings to taste. Pour over cucumbers, toss gently, and refrigerate for 30 minutes.
Per Serving:
Calories: 10
Protein: 0g
Fat: 0g
Carbohydrate: 2g
Shake Recipe of the Week: Kiwi-Cucumber Shake
Fresh cucumbers are 96% water so they help hydrate! The flavor of cucumber also combines deliciously with fresh kiwifruit.

1 kiwi, peeled and sliced
¼ cucumber, peeled and diced


Calories: 220
Protein: 19g
Fat: 1.5g
Carbohydrate: 35g

Seven Color Chopped Vegetable
24 Colorful Nutrition Salad Green Smoothie
Recipe of the Week: Seven Color Chopped Vegetable Salad Makes 8 servings
Talk about Garden 7! This beautiful salad has an ingredient from each of the seven color groups. Toss this just before serving to keep the colors
bright.
Salad:
2 pounds (1kg) fresh broccoli crowns
1 medium-sized head fresh cauliflower (about 2 pounds/1kg)
2 cups (about 25) raw baby carrots
2 cups (about 25-30) cherry tomatoes, halved
1 large cucumber, peeled and diced into large pieces
1 red pepper, cut into julienne strips
1 yellow pepper, cut into julienne strips
1 small purple onion, halved and sliced paper thin
1 cup (about 135g) whole small black olives
¼ cup (15g) minced parsley
Dressing:
2 TBSP olive oil
1 TBSP balsamic vinegar
2 TBSP fresh lemon juice
½ cup fresh basil leaves
1 tsp. salt
½ tsp. freshly ground pepper
½ tsp. dijon mustard
3 cloves garlic


Bring a large pot of water to a boil. While waiting for the water to boil, break broccoli crowns and cauliflower into small bite size pieces. When water
is boiling, add broccoli, cauliflower and carrots, and cook for two minutes or until vegetables are slightly tender but still crisp. Drain and immediately
rinse well with cold water to stop cooking, and drain again. Transfer to a bowl, and place in the refrigerator for 30 minutes to chill thoroughly.
Place all dressing ingredients in the blender and blend until basil and garlic are pureed. Dressing will be thick. Set aside.
In a large serving bowl, mix the blanched broccoli and cauliflower with the tomatoes, cucumber, red and yellow pepper strips, sliced onion, olives
and parsley. Add dressing and toss. Serve immediately.
Per serving:
Calories: 90
Protein: 2g
Fat: 5g
Carbohydrate: 4g
Shake Recipe of the Week: Green Smoothie
Here’s a delectable way to work more color into your day!

1 kiwi, peeled and sliced
1 cup (165g) frozen pineapple chunks
2 cups (60g) baby spinach leaves

Calories: 310
Protein: 21g
Fat: 1.5g
Carbohydrate: 58g


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Weight Loss Challenge Recipes

Week Topic Recipe of the Week Shake Recipe of the Week

1 Protein Pan-Seared Chicken Breasts Banana-Butternut Squash Shake with PPP

3 Metabolism Spicy Seafood Stew Chili Chocolate Shake

6 Digestive Health/Fiber Brown Rice-Vegetable Salad Apple-Lemon Ginger Shake

11 Heart Health Roasted Tofu Banana-Sesame Shake

1 Protein Pan-Seared Chicken Breasts Banana-Butternut Squash Shake with PPP

Recipe of the Week: Pan-Seared Chicken Breasts Makes 4 servings

4 boneless, skinless chicken breast halves, about 5 ounces each (150g)

Shake Recipe of the Week: Banana-Butternut Squash Shake with PPP

2 scoops Herbalife Formula 1 Nutritional Shake Mix, Vanilla Flavor

Per serving (with nonfat milk)

2 cans (15-ounce, 425g) cannellini or small white beans

Shake Recipe of the Week: Frozen Formula 1 Protein Pops (makes 4)

Per serving (with nonfat milk)

Week Topic Recipe of the Week Shake Recipe of the Week

3 Metabolism Spicy Seafood Stew Chili Chocolate Shake

Recipe of the Week: Spicy Seafood Stew Makes 4 servings

1 TBSP olive oil

Shake Recipe of the Week: Chili Chocolate Shake

2 scoops Herbalife Formula 1 Nutritional Shake Mix, Chocolate Flavor

Per Serving (with nonfat milk)

Recipe of the Week: Salad Ideas

Shake Recipe of the Week: Peach-Paradise Shake

2 scoops Herbalife Formula 1 Nutritional Shake Mix, Vanilla Flavor

Per Serving (with nonfat milk):

1 cup (225g) plain nonfat Greek-style yogurt

Per Serving (2 Tablespoons):

Shake Recipe of the Week: Pistachio Cream Shake

Pistachio Cream Shake

Week Topic Recipe of the Week Shake Recipe of the Week

Recipe of the Week: Brown Rice-Vegetable Salad Makes 4 servings

2 cups (400g) cooked brown rice, chilled

Fresh Apple-Lemon-Ginger Shake

Per Serving (with nonfat milk):

Week Topic Recipe of the Week Shake Recipe of the Week

6 chicken breast halves, bone-in, skin removed

Shake Recipe of the Week: Chocolate-Almond Shake

Chocolate Almond Shake

Week Topic Recipe of the Week Shake Recipe of the Week

Recipe of the Week: Israeli Chopped Salad Makes 4 servings

1 cup (180g) diced fresh tomatoes

2 scoops Herbalife Formula 1 Nutritional Shake Mix, Berry Flavor

Per serving (with nonfat milk):

Week Topic Recipe of the Week Shake Recipe of the Week

1 cup (240ml) balsamic vinegar

Shake Recipe of the Week: Carrot Cake Shake

Carrot Cake Shake

Per serving (with nonfat milk):

10 Exercise Grated Beetroot Salad Chocolate Banana Shake

Recipe of the Week: Grated Beetroot Salad Makes 4 servings

Shake Recipe of the Week: Chocolate Banana Shake

Chocolate Banana Shake

Per Serving (with nonfat milk):

Week Topic Recipe of the Week Shake Recipe of the Week

Recipe of the Week: Roasted Tofu Makes 4 servings

For the marinade:

3 Tablespoons light soy sauce

1 package firm tofu (14 ounces, 425g)

When you are ready to cook the tofu:

Preheat the oven to 350° F (180° C / Gas Mark 4)

Shake Recipe of the Week: Banana Sesame Shake

Black Sesame Shake