One of my favorite flavors is pina colada. The word pina colada means strained pineapple. But usually we think of a pina colada as a drink made with coconut, pineapple and rum. What could be better, right? 

Although, rum is probably not going to be our best choice of ingredients, after weight loss surgery, we don't have to give up the taste of our favorite flavors or feel deprived. 

By adding a little rum extract, we can turn our favorite drinks flavors into something healthy and satisfying - a great protein shake. 

In this recipe, low fat milk can be substituted for coconut milk. Coconut and pineapple flavorings can be substituted for coconut oil and pineapple.

Remember, portion size is the key. Depending on how far out from surgery you are, this recipe may be more than you can drink at one time, (or your serving size) so that will determine your fat, sugar and carb grams. No more than 5 grams of fat, 10 grams of sugar and 15 to 20 carbs per servings per meal - or at one time. 

And remember, you eat with your eyes first, so go ahead and serve yourself in a fancy glass!

Pina Colada Protein Shake Recipe

• 1 cup unsweetened coconut milk
• 1 or 2 scoops vanilla protein powder (I recommend Jay Rob's)
• 1 TB coconut oil (optional)
• ½ cup fresh or frozen pineapple
• Rum extract - to taste
• ½ cup ice cubes 
• Stevia to taste if needed