Freedom Protein Shake

Freedom Protein Shake

What do you do when every protein shake you try gives you sugar cravings?  If you’re like me, you create your own.

Yesterday, I was in the drug store, and I checked out the nutrition label on a national brand “lean,” shake. I didn’t have a lot of time because I was on the way to pick up my son, so I just looked at the carbs per serving.  You can imagine how shocked I was when I read 30 grams.  Thirty grams of cabs for a shake that is supposed to help you get lean?  Really?  I’m following a ketogenic nutritition strategy, and I eat 30 grams of carbohydrate over the course of an entire day, not just in my pre-workout drink.

Actually, I don’t even use a pre-workout protein shake unless I’m training or teaching very early in the morning.  Right now, I’m teaching 6:30AM sessions with another following at 8AM, so I need some protein beforehand.  I was just eating a hard boiled egg between classes, but I thought I could do better.  On top of that it occurred to me that my clients could use a good sugar free protein drink as well.

Note: I mention 3 different sweeteners here: Liquid Stevia, Erythritol, (Swerve) and Xylitiol (Made in the USA, not China.)  I find that 8 drops of stevia plus 1 teaspoon of Swerve tastes wonderful, but people are very individual when it comes to sweeteners.  You may want to borrow some from a friend, or buy the smallest amount possible when you are testing them out.  Remember, go easy as you can always add a bit more.

Here is the recipe:

Freedom Protein Shake

1/3 Cup Grass Fed Whey Protein Powder

1 Cup Coconut Milk (Unsweetened)

1Tablespoon Cocoa Powder (Unsweetened)

1/4 teaspoon Vanilla

8 Drops Chocolate Raspberry Liquid Stevia

or Erythritol or Xylitol to taste.

2 Ice cubes

Shake all ingredients in a shaker bottle.

Don’t forget to subscribe to get more recipes: more later, but now I’m off to my music lesson.

I’m back!  Note: instead of Coconut Milk, you can use 1 Tablespoon of heavy cream plus 1 cup of water.  This is a supplement, not a milkshake so it’s enjoyable, but never “irresistible.”

Author: Catherine

Catherine Gordon is the author of the nutritional program: Sugar Freedom at She is also the author of "Keep the Change" Transform your body for good 2nd edition, at She is member of the National Weight Control Registry, and she was named the Certified Turbulence Trainer of the Year in 2013.

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