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Sunday, June 26, 2011

To Frapp or Not to Frapp?

If you have been reading my blog, you know that I have been learning balance over the past month or so. I have been doing a great deal of research on new recipes that I can incorporate into my diet. I prefer high protein, low carb, and low fat recipes so occasionally I have to modify the ingredients. A little sacrifice in calories and fat does not mean we have to sacrifice flavor or texture. Not gonna lie - there are times when my experiments don't work so well.

I chose to give up nearly all of my old eating habits and with the exception of the required Tim Horton's while traveling in Canada and the few Starbucks drinks I have had in the past two months, I been avoiding coffee since February. Prior to surgery, I had to have my coffee made in a particular way and I had to have it with Heavy Cream and sugar. Knowing these habits would not make for a successful diet, I chose to give it all up. Considering I grew up in the Seattle area, where there is a Starbucks on every corner, this was very hard.

Lately, since I have been playing with balance, I realized it was time to try and incorporate a little coffee back into my life. I came across a recipe (that I have modified a bit) that mocks a Starbucks Frappuccino but is high in protein, and low in carbs and fat.

  • 1 cup ice
  • 1/2 cup 2% milk
  • 1 scoop GNC Gold Standard Chocolate Protein Powder
  • 2 tablespoons Starbucks Sugar-Free Caramel Syrup
  • 1 packet Starbucks Via Ready Brew (I used Columbia blend)
Put all ingredients into blender and blend for 1 minute until thick and frothy. Based on the ingredients listed above, this makes 1 serving and contains:

  • 195 calories
  • 29 grams protein
  • 10 grams net carbs (regular carbs minus fiber equals net carbs)
  • 3.5 grams fat
  • 8 grams sugar
I was not hungry for breakfast this morning so I made this instead. I was able to get in my protein requirements while keeping the calories, fat, and carbs low. If I went to Starbucks to have a Caramel Frappuccino there, I would have consumed 290 calories, only 3 grams protein, 45 carbs, 11 grams fat, and 44 grams sugar (and that is for a Tall - most people get a Grande or a Venti). I choose to take in less than 30 grams of carbs per day because carbs are NOT my friend. They are evil and only make me want more carbs so I keep them low.

In the words of Julia Child - Bon App├ętit!


  1. Glad that worked for you. I just can't do the coffee thing. Gives me the shakes. Sounds yummy though (if you drink coffee) lol...bon appetit!

  2. You can always make it without the coffee.


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