Chris and Dani Shugart
Ice Cream for Lifters
Eat ice cream, get lean. Here are three high-protein, no-added-sugar ways to make it at home.
One of the biggest myths in fitness is that desserts are off the table if you want to get lean. Not true. But we're not talking about eating tiny portions of regular desserts on rare occasions. Nope, we're talking about eating big portions of high-protein desserts every day that taste like the real thing. Here are three of our favorite ice cream recipes for summertime leanness.
1. Not-So-Basic Vanilla Ice Cream
You'll need a Ninja CREAMI (Buy at Amazon) ice cream machine, but it's one kitchen gadget worthy of your counter space. We came up with this recipe to show people how to use the machine and create a versatile ice cream base you can flavor up any way you want. Check out the video here.
- Choose a milk. Most Ninja CREAMi recipes start with 12 ounces of milk or an alternative: almond, coconut, oat, etc. To get the creamiest ice cream texture, use milk with at least a little fat, though fat-free works too.
- To make the most flavorful, high-protein ice with the best mouthfeel, add two scoops of Metabolic Drive (Buy at Amazon) You won't get the same flavor or texture with plain whey. Choose vanilla or chocolate.
- Whisk the milk of choice and protein powder together, pour into the provided Ninja CREAMi pint cup, and freeze it overnight. This is the only annoying part: you have to plan ahead. Want ice cream on Saturday? Freeze the base on Friday.
- Place the frozen pint in your machine and use the "lite ice cream" button to give it a churn.
- Take a look at it. It's probably perfect, but it might look powdery or dry. If that's the case, add one tablespoon of milk, place it back in the machine, and hit the re-spin button.
- Now you can really have some fun. Here's the general rule: You can add one-fourth of a cup of chopped mix-ins per pint: nuts, chocolate chips, coconut flakes, fruit, no-sugar granola, etc. Just make sure everything is chopped. The CREAMi is not a blender.
Even More Ideas
That's the basic how-to, but you can get creative. For example, use sugar-free pudding mix (one or two tablespoons) to make new flavors. Just add that to the base of milk and protein powder. Cocoa powder works too, and a teaspoon or two of sugar-free gelatin adds more flavor options. Instant coffee is great. You can see examples of all those ideas and more in our dedicated Ninja CREAMi Thread.
Make It Your Own
With all the options, anyone can make ice cream fit their preferred macros or eating style, but here are the numbers for the basic vanilla shown in the video:
Calories & Macros (whole pint without mix-ins)
- Calories: 425
- Protein: 67g
- Carbs: 25g
- Fat: 7g
Yes, a pint is supposed to be two servings, but let's get real. You're gonna eat it all.
2. Triple Chocolate Ice Cream
A new study shows that eating dark chocolate daily improves mood. We'll take it. Check out the video here.
Ingredients
Instructions
- In a bowl, whisk together all the ingredients except the chopped chocolate bits.
- Pour into the Ninja CREAMi pint cup and freeze overnight.
- Follow the directions on your Ninja CREAMi using the "lite ice cream" setting. If it looks powdery, grainy, or too thick for your liking, add one tablespoon of milk and hit the re-spin button.
- Now add the chocolate bits. Using a spoon, make a hole in the ice cream and add the chopped chocolate. Use the mix-in button to bring it all together.
Calories & Macros
- Servings: 2
- Calories: 250
- Protein: 30g
- Carbs: 18g
- Fat: 8g
3. Peanut Butter Ice Cream
There's only one thing more delicious than peanut butter: peanut butter ice cream. But at 640 calories, 57 grams of sugar, and only 12 grams of protein per pint, it's a rare treat. So, make your own. Here's the video.
Ingredients
- 12 ounces 1% milk + 1 optional tablespoon
- 2 scoops Metabolic Drive (Buy at Amazon), vanilla
- 2 tablespoons PB2 powdered peanut butter
- 1 tablespoon chopped peanuts
Instructions
- Whisk all the ingredients together except the peanuts and the extra tablespoon of milk. This is your base. Freeze overnight.
- Insert the frozen base into your machine and smash that lite ice cream button.
- If it looks a little powdery, add the extra tablespoon of milk and use the re-spin button.
- After it's finished, make a hole all the way to the bottom of the pint and add the chopped nuts.
- Hit the mix-in button, let it do its thing, and enjoy!
Calories & Macros (Whole Pint)
- Servings: 1
- Calories: 480
- Protein: 64g
- Carbs: 32g
- Fat: 9g
Note: For a lower-calorie, reduced-carb version, use unsweetened almond milk.
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