Chocolate Peanut Butter And Banana Shake
Youd never guess that a cup of spinach is hiding in this delicious chocolate and peanut butter shake.BLEND THIS:12 oz water, milk, or yogurt2 scoops chocolate flavored protein powder1 banana2 tbsp of natural peanut butter1 tbsp cacao nibs or dark cocoa powder585 calories, 59 g protein, 22 g fat, 38 g carbs, 8 g fiber
Homemade Protein Shake Ingredients
Alright, so lets talk ingredients. To make a healthy homemade protein shake, you will need:
The ingredients Ive linked to above can be ordered from Thrive Market, which is an impressive online store that sells healthy, organic food and natural products at 25-50% below retail prices. I like to think of it like Amazon meets Costco meets Whole Foods .
If you want to purchase anything from them, you will need to sign up for a Thrive Market membership. However, if youre a reader of my website, you will get an exclusive bonus when you join:
How Much Does It Cost To Make Protein Powder
It cost between $7 and $10 to manufacture whey powder. The price of powder in a Cheddar cheese plant with a capacity of 2 pounds is $9 cents per pound. Each day, we produce 4 million pounds of milk, and we operate 24/7. The price of powder in a plant associated with a Cheddar plant was $9 cents per pound.
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Tips For Making Whey Protein Shakes
Here are my top recommendations for making homemade whey protein shakes:
Chocolate And Peanut Butter Shakes
Peanut Butter Cup Shake – 53 g of protein
Don’t sacrifice your gains! With milk and egg whites for texture, this shake tastes as good as the real thing.
Peanut Butter Banana Shake – 65 g of protein
Peanut butter and banana is a classic combo and is great for fuel and muscle recovery.
Peanut Butter Chocolate Shake – 72 g of protein
This sinless treat allows you to enjoy your chocolate and peanut butter with the benefits of muscle-building protein.
Want to make your protein shake thicker, more decadent, and slower digesting? Use casein instead of whey.
Peanut Brittle Shake – 58 g of protein
This shake is just as tasty as any crunchy brittle. The secret is pudding mix!
Chocolate-Lover’s Shake – 51 g of protein
Chocoholics unite for this super chocolatey shake featuring both cocoa powder and sour cream!
Chocolate Almond Shake – 40 g of protein
A nutty candy bar in a glass, this shake proves protein doesn’t have to be bland. You will make it again!
Caramel Hazelnut Shake – 70 g of protein
Hazelnut creamer makes this into a Nutella-y dream of a shake. Yes, please!
Bad Girl Shake – 67 g of protein
This caloric beast is for the aspiring weight-gainers out there! Ground up girl scout cookies in a shake? Go ahead, be bad.
Tropical Punch Protein Shake – 30 g of protein
All the fruit! Tantalize your senses with this vitamin-packed tropical shake.
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Protein Shakes For Picky Eaters
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:
Benefits Of This Homemade Natural Protein Shake
The great things about this natural high protein shake are:
- Its full of real food that is GREAT for your health
- It doesnt contain any nasty chemicals, preservatives or toxins
- It can be made organic if you use organic ingredients
- It is dairy free, egg free, vegan, gluten free, grain free, Paleo and free from lots of allergens with a nut free option
- It tastes gorgeous
- It is a full meal and will keep you going until lunch time
- It makes a great post workout meal
- You can substitute your favourite milk and favourite fruit
If you are concerned that you arent getting enough protein you could always get your amino acids tested to see if you are low on anything. But its very rare to live in the Western world and be protein deficient.
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Using Protein Powder In Recipes
Use Insulated Lunch Boxes
Use a small, insulated lunch box with an ice pack inside or small cooler to help transport and store high-protein foods that require refrigeration. These may include tuna salad, egg salad, milk, yogurt or reduced-fat cheese sticks. This way you wont have to rely on using a refrigerator at work to keep high-protein foods cold.
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Your Protein Shake Formula
Each shake starts with 3/4 cup of liquid and up to 1/3 cup of a main protein source. While there are specific ingredients for these categories noted in the shakes below, its easy to make a substitution based on your own preferences swap almond milk for soy milk, or Greek yogurt for silken tofu. From there, each shake will take on its own style and flavor with the addition of fruits, veggies, nuts, and seeds. Each shake also includes a natural sweetener, in the form of dried pitted dates or a spoonful of agave. These ingredients are also interchangeable, or if you prefer, you can leave the extra sweetener out altogether.
Liquid + Main Protein + Protein Booster + Fruit + Natural Sweetener
How To Incorporate Protein Shakes Into A Healthy Diet
While protein shakes are a great addition to your diet they are just one piece of the puzzle! Make sure you are getting a variety of nutrients in through a balance of fruit, vegetables, lean proteins and healthy fats. Heres an example meal plan that includes a protein shake:
- Breakfast: I have been hooked on oatmeal for breakfast lately! So many different ways to enjoy this yummy breakfast.
- Lunch: I typically have a salad for lunch its always a mixture of lots of vegetables, protein and healthy fats.
- Snack: Protein shake make a protein shake for an energy boost to get over the afternoon slump. Youll get energy and feel satisfied until dinner.
- Dinner: Take your pick when it comes to dinner options! Again, make sure theres a mixture of vegetables, protein and fat.
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How To Cook With Protein Powder
Your survival relies on adequate amounts of protein as part of your daily diet, and meat, seafood, beans and dairy foods are among the best sources of the nutrient. Serious athletes or bodybuilders, however, might need more protein than their usual diets provide. Protein powder supplements can be used in a wide variety of healthy recipes.
Can I Make Whey Protein At Home
The first step is to take an empty bowl and place a sieve on top. The second step is to place cheesecloth/muslin cloth over the sieve. The third step is to spread yogurt on the muslin cloth and wrap it in plastic wrap. The curd will be hung inside the muslin cloth and whey protein will be strained in the bowl.
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How To Make A Protein Shake
This article was co-authored by Shira Tsvi. Shira Tsvi is a Personal Trainer and Fitness Instructor with over 7 years of personal training experience and over 2 years leading a group training department. Shira is certified by the National College of Exercise Professionals and the Orde Wingate Institute for Physical Education and Sports in Israel. Her practice is based in the San Francisco Bay Area.There are 7 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, several readers have written to tell us that this article was helpful to them, earning it our reader-approved status. This article has been viewed 831,878 times.
Protein shakes are a vital component to maintaining a healthy lifestyle, especially if you work out often or have an active lifestyle. A protein shake is a great and quick way to get the vital nutrients your body needs to recover and stay healthy. You can easily mix your favorite fruits, protein powders, and liquids together to make a delicious meal. Whether you have a blender or not, making a protein shake is easy and only takes a few minutes.
Pumpkin Seeds 05 Cups
Pumpkin seeds are antioxidant rick – especially with carotenoids and vitamin E. It reduces inflammation and protects cells against free radicals. Pumpkin seeds have a very high magnesium concentration that helps control blood pressure, reduce heart disease risk, maintain healthy bones, and regulate blood sugar levels. It is rich in zinc that is said to improve sperm count. It contains a type of protein called tryptophan that improves sleep. Again, these seeds are also rich in fiber that improves digestion and aids weight loss. Eating these can solve many nutritional deficiencies, protect your body from various diseases, and improve mood, energy, and immunity.
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How To Get Started
You dont need to go for the whole shebang right away, just pick a couple of things to make your life easier and build on that each week! As you realize how much time it saves during the week and how much better you eat, youll get in the meal prep groove of things. Let me know how it goes!
Looking for more ideas? I try to categorize and tag all my meal planning , plus Ive recapped last weekends meal prep!
How To Make Protein Shakes Taste Better
Ive found that adding some cinnamon helps to bring out the protein shakes subtle, but oh-so-tasty flavor.
Cinnamon, is there anything youre NOT fabulous on? You just win me over every time.
Additionally, the protein powder you choose really makes a difference. The more fake and chalky the protein powder, the more wait for it fake and chalky your protein shake will taste. Its science.
We recommend Naked Protein powders.
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How To Make A Whey Protein Shake
Learn how to make a whey protein shake at home with this quick and easy guide. Includes tips, ideas, and a customizable recipe for a DIY whey protein shake made with clean and healthy ingredients.
I love drinking whey protein shakes, because they are so convenient, satiating and are packed with nourishing ingredients. They make a healthy breakfast that will keep you feeling full and energized all morning. Protein shakes also help your muscles to heal and build after exercising and help refuel your energy.
Can I Give My Child A Protein Shake
This protein shake is really not much more than a smoothie in disguise as a protein shake. Calling it a smoothie can seem childish for teens like mine who are beyond that and now want protein :)This recipe is absolutely fine for kids of all ages, however, if youre talking about the protein shakes you find on the store shelves, then always check the labels, I suspect some of them are not what youd like your tinies to be consuming.
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What Should You Know While Making Protein Shakes
Homemade protein shakes are made up of the liquid, source of proteins, protein booster, fruits or nuts, and on rare occasions a natural sweetener.
This will be the base of your home-made protein shake. While Choosing the liquid for the protein shake, think about the end product as it should be nutritional.
It should also be flexible such that it can easily be mixed with other ingredients.
Some of the best liquids to make a base for protein shakes are cows milk and soy milk. They also contribute additional proteins to the shake. They also provide vitamins and minerals that complement nutrients in the protein shake.
Examples of healthy liquids for making home-made protein shakes.
- Dairy milk
How To Make Protein Shakes At Home
Sometimes, to meet our protein demands, we need boosters that will help us hit those targets. It normally happens in circumstances where you are either on a high protein demanding diet, on a weight loss plan, or bodybuilding. Protein shakes are some of the popular ways through which many people meet their protein targets.
One of the dangers of not getting enough proteins is the loss of muscle mass in adults. Thats why people supplement their diets with protein shakes.Usually, processed or manufactured protein shakes are used. They are in two categories plant-based and animal-based protein powders. Animal-based powders are got from animal products like milk while plant-based powders are got from plant products like soy and peas.
However, homemade protein shakes are made in the absence of protein powders. By choosing the right ingredients, one can make an effective and delivering homemade protein shake.
In this article, we are going to look at How to make protein shakes at home. From choosing the ingredients, directions, and learning how protein shakes work. To begin with,
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Add It To Your Coffee
Start your day off right with the caffeine you need to get your energy flowing and the protein you need to keep it going. Add a single scoop of protein powder and almond or coconut milk to a freshly brewed cup of Joe, stir, and enjoy. Coffee is already chock-full of natural antioxidants and metabolism-boosting properties, so why not add in some extra benefits with the assistance of protein powder?
What Is Whey Protein
Whey protein is the protein fraction of whey, which is a liquid that separates from milk during cheese production. It is a complete, high-quality protein that contains all of the essential amino acids. It is also very digestible, as it is absorbed from the gut quickly compared to other types of protein . These unique qualities make it one of the best dietary sources of protein available.
There are three main types of whey protein powder: Concentrate , Isolate , and Hydrolysate . Whey protein concentrate is the most common type and is also the least expensive. As a dietary supplement, whey protein is very popular among athletes, bodybuilders, and others who want additional protein in their diet.
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Scratching The Sweet Tooth
Sometimes, a workout can leave you drained and craving sweetness to help raise your energy levels. Fortunately, the sweet taste of flavoured protein can be combined with other ingredients to make a filling snack thatll save your sweet tooth from indulging on chocolate bars or sweets.
Peanut butter is the base ingredient and is delicious. It also carries additional protein of its own, so its perfect in a protein smoothie. Start by adding two tablespoons of smooth peanut butter to water or milk, then a full banana and two scoops of vanilla or chocolate protein. You can sweeten further this with honey or dark chocolate.
A Blender That Will Last A Lifetime
I recommend this blender to make your smoothies in. This is the best quality blender at the lowest price youll ever see. You will need a good quality blender to blend hard ingredients like pumpkin seeds and make the smoothie completely smooth without any bits.
If you want more blender recommendations, here are my top 10 blenders for smoothies.
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What Is The Best Protein Shakes For Weight Loss
Making a weight loss protein shake at home requires choosing ingredients.
Weight loss ingredients will be those that are low in calories, full of proteins and other nutrients.
What should you put in a protein shake meant for weight loss?
A low-calorie protein source: these are important for weight loss as proteins rev your metabolism, reduce appetite, and provide satisfaction.
Examples of low-calorie protein sources, soy milk, proteins are Greek yogurt, peanut butter, guavas, apricots, avocados, jackfruit, prunes, and others.
Reading more on low-calorie protein foods offers you a wide range of foods the choose from and to make wise decisions.
Foods that are high in fiber: these will make you feel satisfied much longer, aid proper digestion, and add bulk to the food.
Examples of fiber sources to add in protein shakes for weight loss are bananas, oranges, apples, mangoes, and berries.
Most fruits are high in fiber, however, choosing fruits that are high in proteins is more advantageous.
Low sugars: while making protein shakes for weight loss, avoid the use of added sugars or sweeteners but rather choose fruits that are low in calories.
In summary, while making protein shakes for weight loss, choose ingredients that are low in calories, high in fiber, and full of proteins.