HOW IT WORKS
The Ideal Chocolate Milk Diet™ (“ICMD”) Mocha Coffee
Coffee. My first thing. Every morning. Without fail.
My second “thing” is losing weight. Thing one, meet Thing two. This is the start of a beautiful friendship.
Just add Instant Coffee to your ICMD in milk as below, and start the day out really right.
1 Serving ICMD
8 ounces Skim Milk (1 cup)
1 tbsp Regular/Decaf Instant Coffee
Directions:
You can enjoy this recipe warm or cool. Place all ingredients in a shaker and shake until blended. Enjoy!
Nutrition Facts:
180 calories
28 grams protein
16 grams carbohydrate
14 grams sugar
The Ideal Chocolate Milk Diet™ (“ICMD”) Chocolate Banana Smoothie
1 Serving ICMD
8 Ounces Skim Milk (1 cup)
¼ Cup Sliced Banana
Directions:
Place all ingredients in a blender and blend until smooth.
Nutrition Facts:
210 calories
28 grams protein
25 grams carbohydrate
19 grams sugar
The Ideal Chocolate Milk Diet™ (“ICMD”) Mint Chocolate Shake
1 Serving ICMD
1/4 cup Skim Milk
3/4 cup Ice
1 Drop Peppermint Extract*
Directions:
Mix ICMD into milk. In a blender, combine the ice, ICMD mixed in milk and peppermint extract. Blend for 10-15 seconds, until a smooth consistency is reached.
* Additional peppermint may be added for stronger mint taste.
Variations on Chocolate:
Instead of peppermint add a couple teaspoons of low-sugar peanut butter and blend until smooth. And/Or Try adding 1/4 a banana
Nutrition Facts per:
120 calories
22 grams protein
7 grams carbohydrate
5 grams sugar
The Ideal Chocolate Milk Diet™ (“ICMD”) Chocolate Pudding
2 Serving ICMD
16 ounces Skim Milk (2 cups)
Sugar-Free, Fat Free Instant Pudding Mix (Not Cooked) 4 servings package
Directions:
Add two servings of ICMD to the two cups of cold milk. Thoroughly mix ICMD with the milk by shaking or stirring. Then follow pudding package directions by putting the sugar-free, fat free instant pudding mix into a bowl. Add the ICMD and milk mixture. Mix Well. Chill and Enjoy!
Makes: 4 (1/2 cup) servings
Nutrition Facts:
120 calories
14 grams protein
9.5 grams carbohydrate
The Ideal Chocolate Milk Diet™ (“ICMD”) Chocolate Pudding Pops
2 Servings ICMD
16 ounces Skim Milk (2 cups)
Sugar-Free, Fat Free Instant Pudding Mix (Not Cooked) 4 servings package
Directions:
Thoroughly mix the ICMD with the milk by shaking or stirring. Put the sugar-free, fat free instant pudding mix into a bowl. Add the ICMD and milk mixture to the dry pudding mix. Stir for 2 minutes. Pour into 6 small paper cups (3 oz pudding per cup). Place popsicle stick in center of each cup. Put cups in freezer for 4 hours. Once popsicles have frozen, peel away the paper cup and enjoy!
Makes: 6 (3 oz) popsicles
Nutrition Facts per popsicle:
77 calories
14 grams protein
9.5 grams carbohydrate
4 grams sugar
The Ideal Chocolate Milk Diet™ (“ICMD”) Oatmeal (Instant Oatmeal Packet)
I like the taste of oatmeal in the morning, but where’s the protein? I was getting hungry mid-morning and snacking. Here’s a better way!
1 Serving ICMD
1 Packet Instant Oatmeal
2/3 cup Water (or milk)
Directions:
Empty 1 packet instant oats into a microwave-safe bowl. Add 2/3 cup water (or milk) and stir. Heat in microwave 1-2 minutes or until cereal begins to thicken. Carefully remove from microwave and allow to cool for 30 seconds (~ 130 degrees). Stir in 1 serving ICMD.
Nutrition Facts:
200 calories
24 grams protein
23 grams carbohydrate
4 gram sugar
3 grams fiber
The Ideal Chocolate Milk Diet™ (“ICMD”) Oatmeal (Instant Oatmeal Container)
1 Serving ICMD
½ cup Instant Oats
½ cup Water (or milk)
Directions:
Measure ½ cup instant oats into a microwave-safe bowl. Add 1/2 cup water (or milk) and stir. Heat in microwave 1-2 minutes or until cereal begins to thicken. Carefully remove from microwave and allow to cool for 30 seconds (~ 130 degrees). Stir in 1 serving ICMD.
Make it your own ideas:
Spice it up with: Cinnamon, ginger, nutmeg or cloves
Sweeten it up: Sugar substitute, brown sugar, maple syrup
Add a little crunch: Granola, toasted walnuts, almonds
Top it off with fruit: Berries, bananas, apples, pears or peaches
Nutrition Facts:
200 calories
24 grams protein
23 grams carbohydrate
4 gram sugar
3 grams fiber
The Ideal Chocolate Milk Diet™ (“ICMD”) Chocolate Peanut Butter Fudge
Chocolate and Peanut Butter. Glorious Combination. How could it ever be better? Include it as one part of your overall Ideal Chocolate Milk Diet.
2 Servings ICMD
¼ cup Margarine
¼ cup Simply Jif Peanut Butter
10 individual packets Splenda or another artificial sweetener
Directions:
Measure 2 level scoops of ICMD in a bowl. Add 10 individual packets of Splenda. Blend Splenda and ICMD with a fork until thoroughly blended. In a small saucepan melt margarine and peanut butter—warm up *just* enough to melt the margarine and soften the peanut butter using very low heat--do not boil or cook. Remove from heat, mix the margarine and peanut butter thoroughly. Let the saucepan cool for 2 minutes. Slowly add ICMD and Splenda mixture, stirring until thoroughly blended. Thorough mixing is important. Place in small container and chill in the fridge.
Makes: 9 small servings
Nutrition Facts per serving:
113 calories
6 grams protein
3 grams carbohydrate
2 grams sugar
The Ideal Chocolate Milk Diet™ (“ICMD”) Chocolate Peanut Butter Balls
We love to make a bunch of these at once and keep them in the freezer. Ready to go on a moment’s notice. Have one in the afternoon, or for a snack in the evening.
3 Servings ICMD
3/4 cup Reduced Fat Peanut Butter
Directions:
Measure 3/4 cup reduced fat peanut butter and add to mixing bowl. Add 3 scoops of ICMD, 1 scoop at a time, stirring well after each scoop until dough is formed. Roll dough into 11 balls. Freeze overnight.
Optional additions:
Dried fruit (raisins, cranberries or cherries), spices (cinnamon or nutmeg), oatmeal, chopped nuts (pecans, walnuts, almonds)
Nutrition Facts (Per Ball):
131 calories
10 grams protein
9 grams carbohydrate
6.5 grams sugar
