How To Make Your Own Protein Shake At Home

Protein Shakes For Picky Eaters

DIY Protein Powder

This protein shake has been a hit with my pickiest of picky eaters. Honestly, if your kid is fussy and refuses to try new things without a fuss, sit this in front of them and see what happens. Its sweet and cold, thick and milkshake like .

Struggling to get one of them to eat breakfast? Try this. Ditto other meals. It works 🙂

After looking into the whole Protein Shake thing for my son, the issue that kept going over and over in my head is that a typical protein shake provides 25g of protein per serve.

And I know that you can get more protein into a smoothie simply using a few whole food ingredients. So I set about making a Homemade protein smoothie that is:

  • Good for you
  • Packs a protein punch
  • You can have in place of a meal
  • You can make at home in your own kitchen, and
  • How To Make Homemade Meal Replacement Shakes

      Sometimes we just dont have time to make a proper meal, or sit down and eat it. For those serious about meeting nutritional goals, but struggle with busy lives, this may mean meal replacement shakes.

      Although there are many ready-to-drink options on the market, you might want to opt to make your own, which gives you complete control over what goes into your shake. This article will show you the blueprint for making your own meal replacement shake and suggest some homemade meal replacement shake recipes.

      Shakes are also a great, quick breakfast idea or a nice treat on those hot summer days.

      Sfh Pure Whey Vanilla Protein Powder 425 Stars

      24g protein // 1g sugar// 130 calories// $1.66 per serving// gluten-free// non-GMO// no artificial flavors // grass-fed // all-natural

      Never heard of SFH? We hadnt either until one of our favorite gyms in Minneapolis, Alchemy, started selling it. SFH IS SO GOOD. Like, handsdown our #1 pick for whey protein powder. SFH has 24g of protein and only 1g of sugar. In both the smoothie and baking test, we found that SFH didnt have a super overpowering flavor and the vanilla tasted very natural. This product is made with 100% grass-fed cows and is a super clean product full of BCAAs and Omega 3s.

      Recommended Reading: Which Protein Powder Can You Buy With Food Stamps

      Why Such High Calories

      One thing to be aware of is that protein shakes can be higher in calories. On average, the shakes you see below are 200 calories per serving. Because of this, they are best for those who are reducing calories in other areas of their diet or who have a solid and consistent exercise routine. Ideally you should drink this within two hours of exercising.

      My protein shakes do keep the calorie count to a minimum and use fresh ingredients such as fruit to boost the nutritional content. In terms of a healthy lifestyle, 200 calories still makes an ideal snack between meals but it is higher than your typical 100 calorie snack so just be aware that the extra protein requires a tradeoff in calories.

      How Much Protein Do You Need Each Day

      How To Make Your Own Natural Protein Powder At Home

      Protein is an essential part of a healthy diet, especially if you’re working out. Not eating enough protein can lead to muscle loss, undoing all your efforts at the gym.

      “Try to consume about 30% of your daily calories from protein,” says Nicole Hinckley, RD, LD, Speaker and Nutrition Consultant for Protein2o. “Aim for about 25-35 grams of protein per meal and after a heavy workout. Evenly spacing your protein intake throughout the day can help with optimal absorption.”

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      Should You Drink Protein Before Or After A Workout

      Having a healthy balance of protein, carbohydrates, and fats in your diet is key. And if you do a strenuous workout, you’ll want to make sure you have enough protein afterward, too.

      “If you are considering a protein shake before a workout, try to do so a couple hours before beginning any activity. Consuming protein right before a workout may cause some stomach discomfort because it can slow down digestion,” Hinckley says. “If you are working out within 30 minutes to an hour, choose a carbohydrate-rich snack, such as a banana or crackers. Protein shakes are a great option to refuel your body post-workout to help ensure muscle recovery.”

      Here are some of the best protein shake recipes out there to fuel you after a workout and keep your body running strong.

      My Favorite Hack For Making Protein Shakes

      If drinking a protein shake is a part of your regular routine, you have to try SmoothieBox. SmoothieBox is a protein shake kit delivery service that uses only the best, organic produce with no added sugar or artificial ingredients.

      Each box comes with between 20 to 25 pre-portioned smoothie pouches that contain a blend of flash-frozen fruits, vegetables, and seeds. You also have a choice of either grass-fed collagen, vanilla whey, chocolate whey, vanilla vegan, or chocolate vegan protein powder to add to your box. SmoothieBoxs shake mixes are available in four flavors Green, Berry, Clementine and Cacao.

      To make a protein shake, simply pour the contents of a smoothie pouch into your blender. Then add a scoop of protein powder, any liquid you like, and blend until smooth. Depending on how much blending liquid you use, each smoothie pouch will yield one 16-20 ounce smoothie, or two 8-12 ounce smoothies.

      The price ranges between $5.56 to $7.44 per smoothie and shipping is always free. You can choose to have a one-time order or a monthly subscription. If you choose to have a subscription, it can be paused, delayed or cancelled at any time. SmoothieBox also offers a 100% money-back guarantee if youre not satisfied. Additionally, my readers get a discount on their order using the link and code below:

      Read Also: Which Protein Powder Can You Buy With Food Stamps

      Making Your Shake Without A Blender

    • 1Grab a large mixing container. A water bottle with a sealable lid and large mixing bowl work well when you don’t have a blender. Additionally, if you have a blender bottle or a spherical whisk, you can use that to shake up your ingredients.
    • For this method, it’s best to mix your liquids separately from your solids before blending everything together. You will have to mash your solids before adding them to your shake.
    • A nonelectric food processor and chopper will also work well for mixing fruits and other solid foods.
    • 2Pour your liquids into your bottle. Add 1 cup of milk or juice to your container before you add your powder.
    • If you dont have a blender, its best not to add any ice. The ice wont be able to break up in your container and will prevent any of your other ingredients from fully mixing.
    • 3Add your protein mix. Before adding anything else, just like with a blender, mix in your protein. Use your whisk and shake the bottle, or stir the mixture with a fork.
    • Unless you can mash up nuts or chocolate into a fine powder by hand, use a flavor powder substitute. You can also use peanut butter instead of nuts. Try almond milk instead of almonds, and chocolate protein powder instead of chocolate.
    • The easiest way to mix all the protein powder is to pour in a little in at a time, stir, and then pour in more.
    • 5Add your other ingredients. If you mashed up fruit to add to your smoothie, pour your mixture in now and shake or stir it.
    • Build Your Own Weight

      • Instagram:

      To be honest, I have yet to find a quality mass gainer on the market. The problem with most mass gainers is that they are loaded with cheap sugars as a carb source. Not only can this lead to greater fat gain, it can make drinking them several times a day unhealthy.

      Of course, many supplement companies try to trick the consumer by using ingredients like maltodextrin instead. While maltodextrin is technically a complex carb, it breaks apart very rapidly in the body and spikes blood sugar and insulin levels even faster and higher than sugar does. This allows manufacturers to list less sugarâor even no sugarâon the product label. The unsuspecting consumer has no idea that the carbs in that product are sugar in disguise.

      A mass gainer is not some magical formula that will build muscle better than a regular protein blend. A mass gainer is designed for people who cannot eat enough calories, protein, carbs, and fat to build adequate muscle. This is typically teenage males and males in their early 20s. Instead of buying jugs of product that promise to free you from your ectomorphic ways, I recommend that you make your own with the recipe below.

      Recommended Reading: Can You Have Premier Protein Shakes While Pregnant

      Chocolate Protein Shake Without Banana:

      This is a request I get a lot! People seem to love or hate bananas in their protein shakes and smoothies. If you happen to be someone who does not like bananas in their frozen treats, have no worries, this is an easy fix. Simply swap in an equal amount of frozen mango or frozen avocado. Both of these options will give the same thick, creamy texture without banana.

      A Guide To The Best Protein Powder

      This post may contain affiliate links. Please read my disclosure policy.

      What is up my Fit Foodie Squad! After lots of taste testing, baking testing, and smoothie testing, weve finally nailed down our list of the best protein powders . Im sure the first thing youre thinking iswho paid you to do this test?

      Truth isno one did!

      We wanted to create a completely unbiased protein powder review for you guys to find the best tasting protein powder when it comes to nutrition profile, baking, and smoothies. Why? Because weve been there when it comes to feeling completely lost finding the right protein powder for you. Maybe you want to bake with your protein powder or maybe you need a gluten-free, plant-based protein powder specifically for smoothies. There are HUNDREDS out there and we did the dirty work for you! Read on to find out how we performed this protein powder test and to find out what our top whey protein powder picks are as well as our top plant-based protein powder picks are!

      DISCLAIMER: This protein powder review is OUR opinion. There are thousands of protein powders on the market, so if you have other recommendations, feel free to leave them in the comment section. Thank you in advanced for being nice.

      Read Also: Can I Buy Protein Powder With Food Stamps

      Tips For The Best Protein Shake:

      Protein shakes are really easy to make, but here are some recommendations for a perfect shake every single time!

      • Use frozen fruit. Blending fresh fruit in your shake can make it thin and watery. Frozen fruit is best, as it helps keep the shake super cold and thick. Also, keep in mind that ice doesnt blend well and can also make your shake watery, so its best to skip unless absolutely necessary.
      • Add more milk. Feel free to add more liquid if your shake is too thick or wont fully blend. High-powered blenders tend to blend frozen fruit much better, so if you have a regular or personal-sized blender, you may need to add more milk.
      • Blender settings. For a thick and creamy shake, start the blender on low speed, then gradually increase to high to help blend all ingredients. Finally, end with the blender on low speed.
      • Sweetener. If your shake doesnt taste sweet enough for your liking, you can add a 1/2 tablespoon of honey, pure maple syrup, 1 pitted Medjool date, or other sweetener of your choice.

      Meeting Your Protein Needs

      Make a protein shake without protein powder!? (Simple ...

      While protein is important, you don’t want to overdo it. If you’re eating a lot of protein-rich foods, it’s possible that you’re getting too much protein. While there’s no one-size-fits-all answer to how much is too much, Harvard Health Publishing notes that a good rule of thumb is to avoid getting more than 2 grams per kilogram of body weight. That means if you weigh 150 pounds, your protein cap should be about 136 grams per day.

      To put that into perspective, a single large egg contains about 6.3 grams of protein, while a tablespoon of egg white protein powder offers 5.8 grams, according to the USDA. If you’re adding either of these ingredients to your protein egg shake, keep an eye on your portions and make sure you’re not going overboard.

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      Organic Valley Organic Fuel Vanilla Protein Powder 4 Stars

      26g protein // 3g sugar // 140 calories // $2.68 per serving // organic // non GMO // gluten free // soy free

      Even though Organic Valley comes in at the most expensive of the 6 protein powders, we still love this product! It definitely came in as the best whey protein powder to bake with and it was slightly sweet in the smoothie test. This product is organic and antibiotic-free and gives you 26g of protein per serving, the highest of all 6 proteins!

      Does Protein Powder Make You Fat

      When making your protein powder recipe, you need to consider the calories and your daily activities. Most people think that protein can make you fat however, this is only true if you consume excess calories. First, consider the number of calories you need to avoid adding weight. To make a healthy shake, use low-sugar and high-fiber ingredients. You can also include nutritious elements such as matcha and cacao powder

      Recommended Reading: Can You Buy Protein Powder With Food Stamps

      Are Protein Shakes Good For Weight Loss

      As long as protein shakes are made with a mix of high-quality, junk-free ingredients, they are terrific for weight loss. When youre trying to lose weight, protein is the most important nutrient. It increases satiety and prevents spikes in blood sugar. Consuming an adequate amount of protein also helps build lean muscle, which will increase your metabolism.

      The next most important ingredient for weight loss is fiber. It helps keep you full, nixes cravings, and keeps your gut healthy. Fruits and veggies are the best source of fiber and nutrients, so I recommend adding at least one type of vegetable or fruit, such as a banana, to your smoothies.

      Homemade Protein Shake For Kids

      How to make most Natural Casein Protein powder at home

      * We sometimes use affiliate links, so we may receive a commission, at no cost to you, if you make a purchase through a link. Check our disclosure for more info.

      This homemade protein shake for kids is a real food, all natural alternative to powdered protein shakes. It packs a full 30 grams of protein per serve and can be enjoyed as a quick breakfast smoothie to fuel you for the day. And it goes without saying that while this protein shake is aimed at kids, its also delicious for everyone else. Its just that its sweet, and kids in particular, seem to love it!

      Recommended Reading: Which Protein Powder Can You Buy With Food Stamps

      How To Make A Coffee Protein Shake

      Smoothie making might be the easiest thing youve ever done. It takes less than 5 minutes and you only need one kitchen tool- a blender!

    • Place all of your ingredients into a high-speed blender.
    • Blend on high until smooth.
    • Add more almond milk as needed to thin out your smoothie to your liking.
    • Our Favorite

      Is There An Alternative For Protein Powder

      If you hate the flavor of protein powder, there are other nutritious alternatives. Try milk, which is an essential ingredient in nutritious shakes. You can use whole milk or skim but if you are allergic use soy. Add yogurt to create a thicker consistency.

      Ricotta cheese a product of whey is an excellent alternative to protein powders. Ricotta cheese is quick to digest and absorb in the body. You can also make casein from cottage cheese, which is easy to digest compared to your own made protein powder made from milk.

      Nuts are an excellent nutrition to provide your daily requirement. Peanuts and almonds contain up to 6 grams. Nuts also improve the flavor of your beverage. If you dont have any nuts, you can use sunflower seeds or peanut butter for a creamier taste.

      Also Check: Which Protein Powder Can You Buy With Food Stamps

      Its Easy To Convert Them To Low

      For example for a regular version, consider cutting the high-calorie ingredients in half, keeping the protein, fruit, & vegetables as is.

      And for a low-cal smoothie, just eliminate the high-calorie ingredients and youll have a nice high-protein/low-calorie meal replacement thatll keep you satiated for a few hours.

      Meal Prepping Protein Shakes

      How To Make Your Own Natural Protein Powder At Home ...

      Because the protein powder will lose its consistency after being blended, it’s recommended that you do not blend these up ahead of time but rather meal prep the ingredients to pour into the blender. I’ll usually store my add-ins with almond milk in mason jars in the fridge and then add my protein powder at the last minute before blending.

      You can use an individual-sized blender to whip these up such as a Magic Bullet instead of using a full-sized blender to save time on clean up too!

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      Best Coffee Protein Shake

      I havent always been a smoothie girl. If you talk to the other ladies on Team Fit Foodie, they would tell you that I love to start the day off with a piece of arugula toast or a breakfast salad with a hard-boiled egg.

      However, protein shakes that are not only flavor-packed, but nutrition-packed like this coffee protein shake are my jam.

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