Craving ice cream but want to stay shredded? Here’s the perfect high-protein frozen treat that tastes like premium ice cream.

You’re in a deep cut. It’s summer. Everyone’s eating ice cream.

Traditional ice cream would cost you 300+ calories for a small serving.

Every “healthy” ice cream recipe you’ve tried has been:

• Icy and crystallized (not creamy)
• Tastes like frozen protein powder
• Requires expensive ice cream machine
• Still 200+ calories per serving

You want actual ice cream texture and richness, but with macros that fit your shredded goals.

Here’s the complete solution: These protein ice cream bars contain only 85 calories and 8g protein each, taste exactly like premium ice cream (creamy, smooth, no ice crystals), require no ice cream machine (just a blender and freezer), use only 6 simple ingredients, and can be stored for 2 months in the freezer. Perfect for satisfying ice cream cravings without derailing your cut.

In this comprehensive guide, I’ll provide the complete no-machine protein ice cream recipe with exact measurements, reveal the secret ingredient for preventing ice crystals (smooth, creamy texture), show you 6 amazing flavor variations (vanilla, chocolate, strawberry, cookies & cream, mint chip, peanut butter), explain macro adjustments for cutting, bulking, or maintenance goals, and provide troubleshooting solutions for common problems (too icy, too soft, won’t freeze).

Whether you’re cutting for summer, maintaining year-round, or just want healthier frozen desserts, this recipe delivers real ice cream satisfaction.

Let’s make ice cream you can actually eat while staying lean.

Why This Recipe Works Perfectly

Understanding the science behind creamy ice cream texture.

The Ice Cream Texture Challenge

Traditional ice cream:

• Heavy cream provides richness (400+ cal per cup)
• Sugar prevents ice crystals (775 cal per cup)
• Egg yolks add smoothness (50 cal each)
• Churning incorporates air
• Total: ~300 calories per 1/2 cup, 20g+ fat

Failed “healthy” attempts:

• Just frozen protein shake = solid ice block
• Banana nice cream = icy, not creamy
• Greek yogurt pops = too tangy, crystallized
• Nothing tastes like real ice cream

This recipe’s solution:

• Greek yogurt provides creamy base (high protein)
• Protein powder adds protein without iciness
• Xanthan gum prevents ice crystals (secret ingredient)
• Sweetener replaces sugar (zero calories)
• Small amount of cream adds richness
• Perfect balance of authentic taste and amazing macros

The Macro Advantage

Per bar (makes 8 bars):

• Calories: 85
• Protein: 8g
• Carbohydrates: 9g
• Fat: 2g
• Sugar: 6g

Compared to traditional ice cream bar:

• Traditional: 250 calories, 3g protein, 24g carbs, 16g fat
• This recipe: 85 calories, 8g protein, 9g carbs, 2g fat
• You save 165 calories and get 2.5x the protein

The satisfaction factor:

• 1 bar satisfies ice cream craving
• Only 85 calories
• Fits cutting macros easily
• Real ice cream experience

Multiple bars possible:

• 2 bars: 170 calories, 16g protein
• Still less than 1 traditional bar
• Extremely flexible

The Convenience Factor

No special equipment:

• No ice cream machine needed
• Just blender and freezer
• Popsicle molds or loaf pan
• Accessible to everyone

Long storage time:

• Freezer: 2-3 months
• Doesn’t develop freezer burn
• Always ready
• Ultimate meal prep dessert

Portion controlled:

• Pre-portioned into bars
• Easy to track macros
• Prevents overeating
• Built-in moderation

Complete Protein Ice Cream Bars Recipe

The exact recipe that works every time.

Yield and Time

Yield: 8 ice cream bars Prep time: 10 minutes Freeze time: 4-6 hours (or overnight) Total time: 4-6 hours (mostly passive) Storage: 2-3 months frozen

Ingredients

Base ingredients:

• 2 cups (480g) plain Greek yogurt (2% or non-fat)
• 2 scoops (60g) vanilla whey protein powder
• 1/3 cup (80ml) unsweetened almond milk
• 1/4 cup (50g) powdered erythritol (or sweetener of choice)
• 2 tbsp (30ml) heavy cream (optional but recommended)
• 1/4 tsp xanthan gum (secret ingredient)
• 1 tsp vanilla extract

For chocolate coating (optional but amazing):

• 1/2 cup (90g) sugar-free chocolate chips
• 1 tbsp (15ml) coconut oil

Equipment Needed

• High-speed blender
• Popsicle molds (8 cavities) OR loaf pan with popsicle sticks
• Measuring cups and spoons
• Spatula
• Small pot for chocolate coating
• Parchment paper (if using loaf pan)

Step-by-Step Instructions

Preparing the base (10 minutes):

Step 1: Combine all ingredients

• Add Greek yogurt to blender
• Add protein powder
• Add almond milk
• Add sweetener
• Add heavy cream (if using)
• Add xanthan gum
• Add vanilla extract
• All ingredients in blender

Step 2: Blend until completely smooth

• Blend on high speed for 1-2 minutes
• Scrape down sides halfway through
• Should be completely smooth, no lumps
• Slightly thick but pourable
• Xanthan gum will thicken mixture slightly

Step 3: Taste and adjust

• Taste mixture (it should taste sweeter than desired)
• Freezing reduces perceived sweetness
• Add more sweetener if needed (1 tbsp at a time)
• Should be quite sweet at room temp

Pouring and freezing:

Step 4a: If using popsicle molds

• Pour mixture into 8 popsicle molds
• Fill to top of each mold
• Tap molds on counter to release air bubbles
• Insert popsicle sticks
• Cover with mold lids
• Even distribution

Step 4b: If using loaf pan

• Line loaf pan with parchment paper
• Pour mixture into pan
• Smooth top with spatula
• Freeze 2 hours until partially set
• Insert 8 popsicle sticks evenly spaced
• Continue freezing until solid
• DIY molds work great

Step 5: Freeze solid

• Place in freezer minimum 4-6 hours
• Overnight is ideal
• Must be completely frozen
• Patience essential

Optional chocolate coating (adds ~30 cal per bar):

Step 6: Prepare chocolate coating

• Melt chocolate chips with coconut oil
• Microwave in 30-second intervals, stirring between
• Or melt in double boiler
• Should be smooth and pourable
• Let cool 2-3 minutes (not hot)
• Smooth chocolate

Step 7: Remove bars from molds

• Run mold under warm water 10-15 seconds
• Gently pull out bars
• Place on parchment-lined tray
• Work quickly so they don’t melt
• Release from molds

Step 8: Dip in chocolate

• Dip each bar in melted chocolate
• Let excess drip off
• Place on parchment paper
• Chocolate will harden quickly in 30 seconds
• Optional toppings: sprinkles, chopped nuts

Step 9: Refreeze

• Return to freezer 10-15 minutes
• Chocolate will set completely
• Store in freezer bags or container
• Ready to eat

Nutritional Information (Per Bar, 1/8 of Recipe, Without Chocolate)

Base recipe:

• Calories: 85
• Protein: 8g
• Carbohydrates: 9g
  • Fiber: 0g
  • Net Carbs: 9g
  • Sugar: 6g (from yogurt lactose)
• Fat: 2g
  • Saturated: 1g
  • Unsaturated: 1g

Macro percentage breakdown:

• Protein: 38%
• Carbs: 42%
• Fat: 20%
• Extremely high protein for ice cream

With chocolate coating:

• Calories: 115
• Protein: 8g
• Carbs: 11g
• Fat: 5g
• Still incredible macros

Comparison context:

Traditional ice cream bar:

• 250 calories
• 3g protein
• 24g carbs
• 16g fat

This recipe:

• 85 calories (66% fewer)
• 8g protein (2.5x more)
• 9g carbs (62% less)
• 2g fat (87% less)
• Dramatically superior

The Secret to Creamy Texture (No Ice Crystals)

Why texture makes or breaks ice cream.

Problem: Icy, Crystallized Texture

Common causes:

No fat content:

• Fat creates smooth texture
• Coats ice crystals
• Prevents large crystal formation
• Zero fat = icy result

Too much water:

• Water freezes into ice crystals
• More water = larger crystals
• Creates crunchy texture
• Dilution is enemy

No stabilizer:

• Nothing prevents crystal formation
• Ice crystals grow during storage
• Gets icier over time
• Needs stabilizer

Wrong freezing method:

• Slow freezing = large crystals
• Fast freezing = small crystals
• Freezer temperature matters

The Solution: Xanthan Gum (Game-Changer)

What it does:

• Thickens mixture
• Prevents ice crystal formation
• Creates smooth, creamy texture
• Stabilizes during storage
• Secret professional ingredient

How much to use:

• 1/4 tsp per 2+ cups liquid
• More = too thick/gummy
• Less = not effective enough
• Precise amount critical

Where to buy:

• Grocery store baking aisle
• Health food stores
• Amazon
• Inexpensive and lasts forever

Can’t find xanthan gum?

• Guar gum works (same amount)
• Cornstarch partially works (1 tbsp)
• Xanthan gum is best

Other Texture Secrets

Greek yogurt base:

• High protein
• Naturally thick and creamy
• Less water than regular yogurt
• Better than milk base

Small amount of cream:

• 2 tbsp adds richness
• Coats ice crystals
• Creates smooth mouthfeel
• Optional but recommended
• Only adds 7 calories per bar

Proper sweetener:

• Erythritol best (doesn’t crystallize)
• Stevia works
• Monk fruit works
• Avoid liquid sweeteners (add water)

Fast freezing:

• Place in coldest part of freezer
• Don’t open freezer repeatedly
• Let freeze undisturbed
• Small crystals = smooth texture

Achieving Premium Ice Cream Texture

The goal:

• Smooth and creamy
• No ice crystals detectable
• Melts slowly in mouth
• Scoopable (not rock hard)
• Just like premium ice cream

Visual test:

• Should look smooth, not grainy
• Uniform color
• No visible ice crystals
• Professional appearance

Taste test:

• Creamy on tongue
• Not icy or crunchy
• Sweet but not artificial
• Rich vanilla flavor (or chosen flavor)
• Indistinguishable from real ice cream

6 Amazing Flavor Variations

Customize to your preferences.

Variation 1: Chocolate Fudge

Modifications to base recipe:

• Use chocolate whey protein instead of vanilla
• Add 1/4 cup (30g) unsweetened cocoa powder
• Add 1/4 cup (45g) mini chocolate chips
• Optional: 1 tsp instant espresso powder (enhances chocolate)
• Intense chocolate experience

Macros per bar:

• Calories: 95
• Protein: 8g
• Carbs: 11g
• Fat: 3g
• Chocolate chips add calories

Preparation:

• Blend cocoa with base
• Fold in chocolate chips after blending
• Rich chocolate throughout

Taste profile:

• Deep chocolate flavor
• Fudgy texture
• Chocolate chips add crunch
• Chocolate lover’s dream

Variation 2: Strawberry Cheesecake

Modifications to base recipe:

• Add 1 cup (150g) frozen strawberries
• Add 2 oz (60g) light cream cheese, softened
• Add 1/4 tsp lemon zest
• Reduce almond milk to 1/4 cup
• Fruity and tangy

Macros per bar:

• Calories: 90
• Protein: 8g
• Carbs: 11g
• Fat: 2.5g
• Strawberries add natural sugar

Preparation:

• Blend strawberries with base
• Blend cream cheese until smooth
• Swirl through for marble effect OR fully blend
• Beautiful pink color

Taste profile:

• Fresh strawberry flavor
• Tangy cheesecake notes
• Natural fruit sweetness
• Refreshing summer flavor

Variation 3: Cookies & Cream

Modifications to base recipe:

• Use vanilla base recipe
• Crush 6 chocolate sandwich cookies (or sugar-free version)
• Fold into mixture before freezing
• Optional: Extra crushed cookies for topping
• Classic favorite

Macros per bar:

• Calories: 110
• Protein: 8g
• Carbs: 14g
• Fat: 3g
• Cookies add carbs

Preparation:

• Make vanilla base
• Crush cookies into small pieces
• Fold in before pouring into molds
• Cookie pieces throughout

Taste profile:

• Vanilla ice cream base
• Crunchy cookie bits
• Nostalgic flavor
• Oreo ice cream vibes

Variation 4: Mint Chocolate Chip

Modifications to base recipe:

• Use vanilla base
• Add 1 tsp peppermint extract (start with 1/2 tsp, adjust)
• Add 2-3 drops green food coloring (optional)
• Fold in 1/4 cup (45g) mini chocolate chips
• Refreshing mint

Macros per bar:

• Calories: 95
• Protein: 8g
• Carbs: 11g
• Fat: 3g
• Similar to chocolate version

Preparation:

• Add peppermint extract carefully (strong flavor)
• Add food coloring if desired
• Fold in chocolate chips
• Classic mint chip

Taste profile:

• Cool mint flavor
• Chocolate chip crunch
• Refreshing
• Summer favorite

Variation 5: Peanut Butter Swirl

Modifications to base recipe:

• Use vanilla base
• Add 1/4 cup (64g) powdered peanut butter (PB2) OR
• Swirl in 3 tbsp (48g) natural peanut butter
• Add 2 tbsp (30g) sugar-free chocolate chips
• Peanut butter cup flavor

Macros per bar (with PB2):

• Calories: 95
• Protein: 10g
• Carbs: 10g
• Fat: 2g
• PB2 adds protein

Macros per bar (with natural PB):

• Calories: 115
• Protein: 9g
• Carbs: 10g
• Fat: 5g
• Natural PB adds healthy fats

Preparation:

• For PB2: Blend into base
• For natural PB: Pour base into molds, drop spoonfuls of PB, swirl with knife
• Peanut butter throughout or swirled

Taste profile:

• Rich peanut butter flavor
• Chocolate accent
• Protein boost
• Reese’s ice cream

Variation 6: Coffee Caramel

Modifications to base recipe:

• Add 2 tbsp instant coffee or espresso powder
• Add 1 tsp caramel extract
• Swirl in 2 tbsp sugar-free caramel sauce
• Optional: Sprinkle sea salt on top
• Sophisticated adult flavor

Macros per bar:

• Calories: 90
• Protein: 8g
• Carbs: 10g
• Fat: 2g
• Coffee adds no calories

Preparation:

• Dissolve coffee in small amount of warm water first
• Blend into base
• Add caramel extract
• Swirl caramel sauce through before freezing
• Coffee and caramel

Taste profile:

• Rich coffee flavor
• Sweet caramel
• Slight saltiness
• Caffeine boost
• Iced coffee dessert

Macro Adjustments for Different Goals

Customizing recipe to your needs.

For Aggressive Cutting (Lower Calories)

Modifications:

Use non-fat Greek yogurt:

• Instead of 2% Greek yogurt
• Saves 40 calories total (5 cal per bar)
• Minor texture difference

Omit heavy cream:

• Saves 100 calories total (12.5 cal per bar)
• Texture slightly less rich
• Still good with xanthan gum
• Significant saving

Use more protein powder:

• 3 scoops instead of 2
• Adds protein, replaces some yogurt volume
• Slightly more protein powder taste
• Protein boost

Skip chocolate coating:

• Saves 30 calories per bar
• Coating is optional luxury
• Easiest cut

New macros per bar (all modifications):

• Calories: 65
• Protein: 9g
• Carbs: 8g
• Fat: 0.5g
• Ultra-lean version

For Bulking (More Calories)

Modifications:

Use full-fat Greek yogurt:

• Instead of 2% or non-fat
• Adds 80 calories total (10 cal per bar)
• Creamier texture
• Richer result

Increase heavy cream:

• Use 1/4 cup instead of 2 tbsp
• Adds 100 calories total (12.5 cal per bar)
• Much creamier
• Indulgent texture

Add mix-ins generously:

• 1/2 cup chocolate chips
• 1/2 cup crushed cookies
• Nuts, coconut, etc.
• Significant calorie boost

Larger bars:

• Make 6 bars instead of 8
• Each bar: 113 calories, 10.5g protein
• More substantial treat

New macros per bar (full-fat, more cream, mix-ins, 6 bars):

• Calories: 175
• Protein: 11g
• Carbs: 16g
• Fat: 7g
• Calorie-dense version

For Maintenance (Keep As Is)

The recipe as written is perfect:

• 85 calories per bar
• 8g protein
• Satisfying treat
• Fits most diets easily

Flexible use:

• 1 bar: Daily dessert (85 cal)
• 2 bars: Bigger treat (170 cal)
• Adjustable portions

When and How to Eat Ice Cream Bars

Strategic timing for different goals.

Evening Dessert (Most Popular)

Why it works:

• High protein before bed (supports recovery)
• Satisfies sweet craving after dinner
• Cooling and refreshing
• Prevents late-night binge
• Guilt-free indulgence

Serving size:

• 1 bar typically sufficient (85 cal, 8g protein)
• 2 bars if very hungry (170 cal, 16g protein)
• Flexible portions

Additional benefit:

• Casein in yogurt digests slowly
• Protein released overnight
• Supports muscle recovery during sleep
• Anabolic while sleeping

Post-Workout Treat (Summer Training)

Can work well:

• After hot outdoor workout
• Cooling and refreshing
• Provides protein for recovery
• Earned reward

Considerations:

• Not optimal post-workout (low carb for glycogen)
• Better paired with other meal
• Or add banana alongside
• Primarily satisfaction

Hot Day Snack

Perfect for:

• Afternoon heat
• Beach or pool day
• Outdoor activities
• Cooling relief

Practical benefit:

• Portable in cooler
• Won’t melt as fast as traditional ice cream
• Portion controlled
• Summer essential

Pre-Bed Treat (Cutting)

Ideal timing:

• 30-60 minutes before bed
• High protein keeps you full overnight
• Prevents midnight hunger
• Sleep through hunger

The advantage:

• Sweet taste satisfies evening cravings
• Protein supports recovery
• Won’t spike blood sugar dramatically
• Better sleep

Family Dessert (Sneaky Healthy)

Everyone can enjoy:

• Kids won’t know it’s “healthy”
• Looks like regular popsicles
• Tastes like premium ice cream
• Whole family treat

The benefit:

• You stay on track
• Everyone else gets healthier option
• No separate desserts needed
• Win-win situation

Troubleshooting Common Problems

Fixing issues when they occur.

Problem 1: Too Icy, Not Creamy

Causes:

• Forgot xanthan gum
• Used skim milk instead of Greek yogurt
• Too much liquid
• Slow freezing

Solutions:

• MUST use xanthan gum (non-negotiable)
• Use Greek yogurt as base (not milk)
• Don’t add extra liquid
• Freeze in coldest part of freezer
• Texture depends on these factors

If already made:

• Let soften slightly, re-blend with xanthan gum
• Refreeze
• Can be salvaged

Problem 2: Too Soft, Won’t Freeze Solid

Causes:

• Too much liquid
• Not enough freezing time
• Freezer not cold enough
• Too much alcohol-based extract

Solutions:

• Reduce liquid next time
• Freeze minimum 6 hours, ideally overnight
• Check freezer temperature (should be 0°F/-18°C)
• Limit extracts to 1 tsp
• Patience usually solves this

Problem 3: Too Hard to Bite

Causes:

• Not enough fat
• Froze too solid
• Wrong sweetener (sugar alcohols can freeze hard)

Solutions:

• Add 2 tbsp cream to recipe
• Let sit room temp 2-3 minutes before eating
• Use erythritol (softens better than others)
• Small adjustments help

Serving tip:

• Remove from freezer
• Wait 2-3 minutes
• Should be perfect bite texture
• Temperature matters

Problem 4: Strong Protein Powder Taste

Causes:

• Too much protein powder
• Low-quality protein powder
• Wrong flavor protein

Solutions:

• Use only 2 scoops (not more)
• Buy quality vanilla whey
• Ensure sweetener is sufficient
• Add extra vanilla extract
• Quality ingredients matter

Problem 5: Won’t Release From Molds

Causes:

• Not frozen solid
• Molds not run under warm water
• Cheap molds (textured interior)

Solutions:

• Ensure completely frozen (6+ hours)
• Run under warm (not hot) water 15-20 seconds
• Gently twist and pull
• Invest in quality silicone molds
• Proper technique

Storage and Serving Tips

Maximizing shelf life and enjoyment.

Freezer Storage

How to store:

• Once frozen, transfer to freezer bags OR
• Keep in molds with covers
• Wrap individual bars in parchment
• Store in airtight container
• Prevents freezer burn

Storage time:

• Up to 2-3 months
• Quality maintained throughout
• Xanthan gum prevents ice crystals over time
• Long-lasting dessert

Organization:

• Label with flavor and date
• Stack carefully
• Keep in accessible location
• Easy to grab

Serving Tips

Optimal texture:

• Remove from freezer
• Wait 2-3 minutes at room temp
• Should be creamy, not rock hard
• Perfect bite texture

Hot day serving:

• Wait only 1 minute (melts faster)
• Eat quickly
• Refreshing treat

Winter serving:

• Wait 3-4 minutes
• May need longer softening
• Still delicious

Meal Prep Strategy

Weekly prep:

• Make 16 bars (double batch)
• 2 different flavors
• Portion for 2 weeks
• Always have options

Party serving:

• Make multiple flavors
• Display in bowl with ice
• Guests choose
• No one suspects they’re “diet food”

Portable dessert:

• Pack in small cooler with ice packs
• Bring to BBQs, picnics, beach
• Share with friends
• Always prepared

The Bottom Line: Real Ice Cream Without Destroying Your Diet

After providing complete recipe and guidance:

The truth about protein ice cream bars:

✅ Only 85 calories and 8g protein each (incredible for ice cream)

✅ Tastes exactly like premium ice cream (smooth, creamy, no ice)

✅ No ice cream machine needed (just blender and freezer)

✅ Stores for 2-3 months (ultimate meal prep dessert)

✅ Highly customizable (6+ flavor variations)

Complete recipe summary:

Ingredients (makes 8 bars):

• 2 cups Greek yogurt (2%)
• 2 scoops vanilla whey protein
• 1/3 cup unsweetened almond milk
• 1/4 cup powdered erythritol
• 2 tbsp heavy cream (optional)
• 1/4 tsp xanthan gum (essential)
• 1 tsp vanilla extract

Optional chocolate coating:

• 1/2 cup sugar-free chocolate chips
• 1 tbsp coconut oil

Instructions:

1. Blend all base ingredients until completely smooth
2. Taste and adjust sweetness
3. Pour into popsicle molds or loaf pan
4. Insert sticks
5. Freeze 4-6 hours or overnight
6. Optional: Remove, dip in melted chocolate, refreeze
7. Store in freezer up to 2-3 months

Nutrition per bar (without chocolate):

• 85 calories
• 8g protein
• 9g carbs
• 2g fat
• 38% protein, ice cream macros

With chocolate coating:

• 115 calories
• 8g protein
• 11g carbs
• 5g fat
• Still amazing

6 flavor variations:

1. Chocolate Fudge (95 cal, 8g protein)
2. Strawberry Cheesecake (90 cal, 8g protein)
3. Cookies & Cream (110 cal, 8g protein)
4. Mint Chocolate Chip (95 cal, 8g protein)
5. Peanut Butter Swirl (95-115 cal, 9-10g protein)
6. Coffee Caramel (90 cal, 8g protein)

Macro adjustments:

• Cutting: 65 calories per bar (non-fat yogurt, no cream, no coating)
• Bulking: 175 calories per bar (full-fat yogurt, more cream, mix-ins)
• Maintenance: 85 calories as written (perfect)

Texture secrets:

• Xanthan gum is essential (prevents ice crystals)
• Greek yogurt base (not milk)
• Small amount of cream (adds richness)
• Fast freezing (smaller crystals)
• Quality protein powder (no chalkiness)

Best times to eat:

• Evening dessert: 1-2 bars after dinner
• Post-workout: Cooling treat (summer)
• Hot day snack: Refreshing relief
• Pre-bed: High protein prevents hunger
• Family dessert: Everyone enjoys

Storage:

• Freezer: 2-3 months in airtight container
• Serve: Wait 2-3 minutes at room temp for perfect texture
• Portable: Bring in cooler to events

Common issues fixed:

• Too icy: Must use xanthan gum
• Too soft: Freeze longer, reduce liquid
• Too hard: Add cream, let soften 2-3 min
• Protein taste: Use quality protein, increase sweetener
• Won’t release: Run under warm water 15-20 sec

THIS PROTEIN ICE CREAM DELIVERS AUTHENTIC TASTE. ONLY 85 CALORIES. 8G PROTEIN. NO MACHINE. PERFECT FOR STAYING LEAN.

Ready to build a complete collection of high-protein frozen treats, strategic macro planning for summer shredding, satisfying dessert options year-round, and sustainable approaches that let you enjoy ice cream while maintaining your leanest physique ever? These ice cream bars are just the beginning. Get a comprehensive guide to calculating exact macro needs for cutting, building complete meal plans that include frozen treats strategically, timing nutrition optimally, and achieving your shredded goals without deprivation. Stop avoiding ice cream. Start following a proven system that includes it while delivering consistent results.