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 Drinks, Shakes, and Smoothies

Drinks to enjoy in all phases


Note: All drinks should be sugar free. Some of these use sugar substitutes or artificial sweeteners which could be harmful to your health. Read labels and avoid those you think might be harmful.



Coffee, tea, and sodas (preferably decaf, but those containing caffeine should be limited to 16 oz per day)

● Chai tea

Herbal teas (avoid any teas that promise to help you lose weight or have any other unrealistic health claim)

Lemonade and limeade (make with sugar substitute of choice)

Club sodas and seltzers

● Powdered cold drink mixes such as Crystal Light

● Powdered hot drink mixes such as apple cider flavored mix in packets


Drinks to enjoy that are actually foods


Milk (one percent low-fat or fat-free milk)


Soy milk (sugar free)

Rice milk

Almond milk

Coconut milk

Tomato juice and mixed vegetable juices (such as V8)


Drinks to avoid in phase 1


All alcoholic drinks.


Drinks to avoid in all phases


Fruit juices

All drinks, including sodas, that contain added sugars and other unhealthy fillers


Drinks to add in phase 2


Red wine (in moderation)

Light beer (in moderation)


Red wine is preferred over beer because of the antioxidant properties in red wine. 

About Water

How much water should you drink? These are some various opinions:


  At least 8 (8-ounces) glasses a day

  Half of your body weight in ounces

  50 to 75% of your body weight in ounces, depending on your level of activity

  You only need to drink water when you’re thirsty (this is Dr. Agatston's recommendation)

  Only water counts

  Other beverages also count

  Water content of food counts

  Water content of food does not count


Click here for the Controversies About Foods page, where you will find links with information on water consumption with the different views and opinions as to how much we need to consume and what foods and/or drinks count toward our water consumption

Teas and Fruit Drinks

Fresh Lemonade or Limeade


For every 8 oz. water, use about 1 tablespoon juice and sugar substitute to taste. Add ice, or you can make a hot drink also. Adjust amounts to your taste.




Cider-Flavored Drink


Use sugar-free spiced cider apple-flavored drink in packets. Mix with water as directed. A refreshing hot drink, but most have aspartame, which is not recommended.




Green Tea

Green tea contains several powerful antioxidants that reduce cholesterol and may even lower blood pressure. To make a day's supply:


Bring 20 oz water to a boil

Drop in three decaffeinated green tea bags

Cover and steep for 10 minutes


Remove the tea bags, and refrigerate the tea. When cool, pour the tea into a container, add ice if you like, and sip throughout the day.




Spiced Tea

Yield: 1 quart (4 servings). Source: The New Family Cookbook for People with Diabetes.


I think this would be okay for Phase 1 because it only uses the orange peel for flavoring, not the juice of the orange.


1 cinnamon stick

2 whole cloves

1 long strip (4 inches) lemon peel

1 long strip (6 inches) orange peel

Pinch of nutmeg

3 tea bags


In a large saucepan, combine 1 quart water and all the ingredients except the tea. Simmer for 5 to 10 minutes.


Add the tea bags. Let steep to desired strength.


Serve hot, or chill for iced tea. Remove the cinnamon stick, cloves, and peels before serving.

Hot Cocoa/Hot Chocolate, and Coffee Recipes

Enjoy these for breakfast, snack, or dessert.

These are for all phases unless otherwise noted.

Purchased Mixes

Most varieties of hot chocolate mixes contain sugar and hydrogenated oils/trans fats and are therefore not appropriate for a healthy diet. If you can’t find any without these ingredients, it would be best to make your own (see recipes below). However, you can find a few varieties made with sugar substitutes and without any hydrogenated oils. As always, read the labels.

HOWEVER—If you want the antioxidant benefits, don’t use mixes—go for the real thing, using a high quality cocoa such as Ghiradelli, or better yet, use a raw, organic cacao powder. (Search online for “cacao powder” if you can’t find it in your local area.)

Antioxidant tip: Dairy products cancel out the antioxidant benefits of chocolate. So, to get the antioxidant benefits of chocolate, use other milks such as almond, coconut, rice, or soy. Substitute your favorite in the recipes that call for dairy milk.

Hot Cocoa
One serving.

1 1/2 teaspoons unsweetened cocoa powder
Sweetener equal to 2 teaspoons sugar
Dash of salt
1 cup skim or low-fat milk (or rice milk, almond milk, coconut milk, soy milk)

Combine all ingredients in a saucepan and heat slowly (do not let it boil), stirring frequently, until cocoa is just beginning to steam. Pour into a mug and enjoy.

Hot Cocoa Mix


1 cup nonfat powdered milk

3 tablespoons cocoa powder

1/4 cup granular Splenda*


Mix all ingredients, place in an airtight container, and shake vigorously to mix. To make hot chocolate, add 2 tablespoons to a mug and fill with hot water.


*Or other low calorie sweetener such as granular Whey Low, Xylitol, or Erythritol

Hershey's Favorite Hot Cocoa

Four servings. Modified from recipe on the Hershey’s Cocoa can to use Splenda and low fat milk.


1/2 cup Splenda (or other sweetener equal to 1/2 cup sugar)

1/4 cup Hershey’s Cocoa

Dash salt

1/3 cup hot water

4 cups low fat milk

3/4 to 1 teaspoon pure vanilla extract


Mix Splenda, cocoa, and salt in saucepan; stir in water. Cook and stir over medium heat until mixture boils; boil and stir 2 minutes. Stir in milk and heat. DO NOT BOIL. Remove from heat; add vanilla.

Ghiradelli Hot Chocolate

One serving. Modified from recipe on the Ghiradelli Cocoa can to use Splenda and low fat milk.


1 cup low fat milk

1 1/2 tablespoons Ghiradelli Unsweetened Cocoa powder

1 to 2 tablespoons Splenda granular (not packets) to taste


Mix cocoa and Splenda and set aside. Pour milk into a small pan. Add cocoa mixture and stir. Heat, while stirring, until steaming.


Variations: Substitute a small amount of half & half for part of the milk; add a dash of cinnamon.

Hot Cocoa

One serving.


2 tablespoons cocoa powder

1 tablespoon Whey Low Granular (or other sugar substitute)

2 tablespoons water

6 ounces of 1 percent or skim milk (can use low fat soy milk)

1/2 teaspoon vanilla

1/4 teaspoon almond extract (optional)


In a small saucepan, stir together the cocoa powder and the Whey Low. Add the water and stir well. Cook over medium heat until the mixture comes to a low boil. Stir in the milk, vanilla, and almond extract. Reduce the heat to low and stir until warmed through.


Try flavoring it with a little cinnamon for a change.

Hot Chocolate

Two 8-ounce servings. From www.splenda.com.


2 cups 2 percent milk

1/3 cup Splenda granular (or 8 packets Splenda)

3 tablespoons cocoa powder


Mix Splenda and cocoa in a small saucepan. Gradually add milk, whisking until blended.


Cook over medium-low heat until thoroughly heated, but do not boil. Serve immediately.


For mint flavored hot chocolate, try adding a drop of mint extract to the milk before simmering.


For mocha hot chocolate, add 2 teaspoons instant coffee to the milk mixture before simmering.


For a richer flavor, you could use about 1/2 cup half & half and 1 1/2 cups milk (do not use fat free half and half because it contains corn syrup).


For a cold chocolate drink, let it cool and pour over ice cubes.


For Mexican chocolate, add 1/8 teaspoon cinnamon.

Low Fat Hot Cocoa
One serving.

1 cup (8 ounces) skim milk
1/4 teaspoon pure vanilla extract
2 packets of Splenda
1 tablespoon Hershey's cocoa powder
Dash of salt

Heat milk in a 2-cup microwave safe glass measuring cup or mug for 1 1/2 to 2 minutes.

In the meantime, combine cocoa powder, salt, and Splenda in a coffee mug. Pour hot milk and vanilla into the mug, a little at a time, stirring to avoid lumps.

Low Carb Hot Cocoa
One serving.

3/4 cup boiling water
1 tablespoon cocoa powder
1 tablespoon Davinci Gourmet Sugar Free Hazelnut syrup (optional)*
1 teaspoon Stevia
1/4 cup cream

Mix and enjoy.

*Note: Can use other brands of sugar-free, flavored syrup (such as Torani). Try different flavors (vanilla, Kahlua, Irish Crème, and others). Or omit the syrup, and if not sweet enough, use additional Stevia or other low carb/no carb sweetener.

Hazelnut Hot Chocolate

Four servings of 3/4 cup each.


4 envelopes (1 oz. each) instant hot cocoa mix (sugar free, no hydrogenated oil)

3 cups hot freshly brewed hazelnut flavored coffee


Pour cocoa mix into large heat-proof pitcher. Add coffee; stir until cocoa mix is completely dissolved. Pour into 4 large cups or mugs.


For a coffeehouse touch, stir each with a cinnamon stick.


Single Serving: 1 envelope hot cocoa mix, 3/4 cup hot freshly brewed coffee


Cold Variation: Prepare as directed; cool completely. Refrigerate until ready to serve. Serve over ice cubes in tall glasses.

Hazelnut-Flavored Hot Chocolate

One serving.


1 tablespoon cocoa powder

1 packet sugar substitute

1 tablespoon Da Vinci Gourmet Sugar Free Hazelnut syrup (or other brand)

3/4 cup water

1/4 cup half & half or cream


Mix cocoa and sugar substitute in a saucepan. Add water and half & half or cream. Heat until hot but not boiling.

Mexican Coffee

One serving.


1 cup strongly-brewed decaf coffee (can make 1 cup using instant coffee)

1/2 teaspoon cinnamon

1/4 teaspoon nutmeg (optional)

1 to 2 teaspoons Whey Low Gold (brown sugar substitute)


Add the cinnamon, nutmeg, and Whey Low Gold to the coffee.

Homemade Mocha


Coffee to make 4 cups

One envelope of sugar free, trans fat free, hot chocolate mix*

Cream, half and half, or milk (optional)*


Place the envelope of hot chocolate mix in the bottom of the glass coffee carafe. Brew 4 cups of coffee into the mix in the carafe. When done, stir and add cream, half and half, or milk, if desired, in any amount to your taste.


Enjoy hot or cool or poured over ice.


You can also make a frozen, or icy, version: Brew coffee as above, only using half the amount of water. Chill in the refrigerator until cold, then add cream, half and half, or milk if desired, and put in blender with ice cubes and blend to desired consistency.


*Or use your own homemade mix in amounts for four cups.

Shakes and Smoothies

Phase is listed under recipe title

Lemon-Lime Slushy

All Phases. From Reva Bowen.


2 1/2 cups ice cubes
1 1/4 cups nonfat milk
1/3 cup granular Splenda
1/3 cup fresh lemon juice chilled, about 2 lemons
1/4 cup fresh lime juice chilled, about 2 limes

Place all ingredients in a blender. Cover and blend on high until smooth, stopping to stir as needed. Serve immediately. Serves 3.

Fruit Smoothie

Phase depends on fruit used. Berries okay for Phase 1, other fruits in Phases 2 and 3.


1 cup skim milk

1/2 cup frozen fruit (blueberries, strawberries, and peaches are good)

Sugar substitute to taste

Flavorings/extracts to taste (vanilla, almond, etc.)*


In a blender, blend until smooth.


Vary amounts of fruit and milk to your taste, to make it thinner, or thicker like ice cream.


*Can also use sugar-free syrups such as Torani or Da Vinci.

Yogurt-Berry Smoothie

All phases.


8 ounces of nonfat, no-sugar-added yogurt (fruit-flavored, vanilla, or plain)

1/2 cup blueberries or strawberries

1/2 cup crushed ice

1 packet of sugar substitute (optional)


Blend until smooth and serve immediately.

Chocolate Mocha Milkshake

All Phases. One serving. Recipe from Kathy Sill.


1/2 cup part-skim or low fat ricotta cheese

1/2 to 2/3 cup skim milk

2 teaspoons cocoa powder

3 packets Splenda

1/2 teaspoon caffeine-free instant coffee

Splash of vanilla (1/4 to 1/2 teaspoon, to taste)

Ice (as much as it takes to make a nice thick icy shake)


Put all ingredients in a blender, and blend until thoroughly mixed.


Note: Kathy said she makes this for dessert, and it eliminates any desire for ice cream. For variety she sometimes uses some sugar-free flavored syrup instead of the coffee.

Chocolate Shake

Phase 2.


1 cup skim milk

1/4 cup part-skim ricotta cheese

2 teaspoons chocolate (or chocolate fudge) sugar-free pudding mix


Blend well, for one to two minutes, in a blender, then add some ice cubes, a little at a time, and blend until ice is crushed and of a good consistency, to make it “icy.”


The ricotta gives it richness. The pudding makes it thicker.


You could substitute low fat or nonfat cottage cheese for the ricotta.


Variations: Add 2 teaspoons peanut butter and/or 1/2 teaspoon vanilla, and top with some RediWhip.

Chocolate Banana Smoothie

Phase 3. Makes about 2 cups.


2 cups frozen banana chunks

1/2 cup no-sugar-added chocolate soy milk

2 tablespoons pure maple syrup


Combine all ingredients in a blender and blend until smooth, adding a bit more soy milk if necessary.


Note: Can use banana that is not frozen if you add some ice cubes to the blender.

Soy Protein Berry Smoothie

All phases.


2 tablespoons soy protein powder

1/2 cup frozen strawberries or blueberries

1 cup low fat plain or vanilla yogurt

1 cup soymilk


Mix ingredients in blender. Thin to taste with cold water.


This gives you two of your three daily servings of dairy.

Iced Coffee Smoothie


1 cup coffee, a bit on the strong side

1/4 to 1/2 cup low fat milk, or soy milk, or half and half

Sugar substitute to taste

Spices to taste (cinnamon, nutmeg, allspice)


Blend in a blender until smooth.

Icy Mocha Cappuccino


2 cups ice

1/2 cup fat free half & half

1/2 cup water

1 to 2 teaspoons instant coffee, to taste

1 to 2 teaspoons cocoa

2 tablespoons sugar free vanilla syrup

2 packets Splenda (or other sugar substitute)


Combine all ingredients in a blender until blended, but icy.

Peanut Butter Shake

All phases. Two servings.


2 tablespoons crunchy peanut butter (without added salt or sugar)

1/2 cup part skim ricotta cheese

1/2 cup water

Sugar substitute equivalent to 2 teaspoons sugar

1/2 teaspoon almond extract

1 cup ice cubes


Place all ingredients except ice in a blender and blend for 20 to 30 seconds, until smooth. Add the ice cubes and blend for 20 to 30 seconds more, until thick.

Oat-Strawberry Smoothie

Phases 2 and 3.


1 1/4 cups strawberries, halved or quartered (depending on size)

1/2 cup fat-free plain yogurt

1/4 teaspoon sugar substitute

2 tablespoons nonfat dry milk

2 tablespoons chopped walnuts

1 1/2 tablespoons oat bran

1 tablespoon sugar-free pancake syrup (in Phase 3, can use pure maple syrup)

1/4 cup ice cubes


Combine the strawberries, yogurt, sugar substitute, dry milk, walnuts, oat bran, syrup, and ice cubes in a blender and blend until smooth and frothy.

Phase 3 Shake Using SlimFast

Posted on forum by SUNSTAR: Here's my world famous Phase 3 shake which I ADORE!


1 can SlimFast

Lots of ice

2 Sweet N Low packets (can use other sweeteners)

Walden Farms chocolate syrup

Da Vinci caramel syrup



Blend, using a blender, until smooth.


Note: SUNSTAR didn't specify flavor of SlimFast or amounts to use for ice, syrups, and coffee. This is Phase 3 because SlimFast contains sugar.












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This page on-line January 9, 2005


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Recipe Pages—All Phases (1, 2, and 3)

Phase 1 List of Foods to Enjoy and Foods to Avoid

    Phase 1 Breakfasts Phase 1 Lunches 

 Phase 1 Main Dishes—Beef Phase 1 Main Dishes—Chicken Phase 1 Main Dishes—Fish 

 Phase 1 Main Dishes—Turkey Phase 1 Main Dishes—Meatless 

 Phase 1 Vegetables Phase 1 Legumes

Phase 1 Soups with Meat Phase 1 Soups—Meatless

Phase 1 Salads—Main Phase 1 Salads—Side Phase 1 Salad Dressings

 Phase 1 Desserts Phase 1 Snacks


Recipe Pages—Phases 2 and 3

Phase 2 List of Foods to Enjoy and Foods to Avoid

Phase 2 Breakfasts Phase 2 Lunches 

 Phase 2 Main Dishes—Beef Phase 2 Main Dishes—Chicken Phase 2 Main Dishes—Fish 

 Phase 2 Main Dishes—Turkey Phase 2 Main Dishes—Meatless 

 Phase 2 Main Dishes—Pasta ~  Phase 2 Legumes & Grains

Phase 2 Vegetables Phase 2 Soups-Meat ~ Phase 2 Soups-Meatless

  Phase 2 Salads—Main Phase 2 Salads—Side Phase 2 Salad Dressings

Phase 2 Desserts ~  Phase 2 Snacks Phase 2 Breads & Bread Products


Recipe Pages—Phase 3

Phase 3 List of Foods to Enjoy and Foods to Avoid

Phase 3 Breakfasts 

Phase 3 Main Dishes—Beef Phase 3 Main Dishes—Fish ~  Phase 3 Main Dishes—Turkey  

 Phase 3 Vegetables ~  Phase 3 Salads—Side Phase 3 Salads—Main Phase 3 Salad Dressings

 Phase 3 Desserts Phase 3 Snacks Phase 3 Breads & Bread Products


Miscellaneous Recipe Categories

(Phase listed under recipe title)

Bean Salads Crock Pot Deviled Eggs and Egg Salads   Drinks, Shakes, Smoothies

Eggnog ~  Guacamole Salsa Hummus and other Bean Dips and Spreads

Marinades, Mixes, Sauces, Seasonings

Potlucks, Parties, Holidays, Appetizers  ~  Sandwiches


Tips, Links, Menu Planning Chart, & Miscellaneous Pages

Tips for Beginners General Tips for Everyone ~  Tips About Specific Foods

Tips on Reading Nutrition Labels ~  Tips about Exercise

Food Combining ~ 2005 Government Guidelines for Diet and Exercise

  Links to other diet and health Web sites Download 7-Day Menu Planner

Low Carb Products Protein in our Diets Top Antioxidant Food Charts

Controversies About Foods Weight Loss Cartoons

Main Diet Page

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