Email Now
Call Us Today
Want a protein shake after your class but don’t want to buy expensive protein powder? Here’s an all natural protein shake without the powder!
1. Survey your refrigerator. Select a base for the shake. The most common base for any shake is skim milk, which contains approximately 8 g of protein per 8 oz. (236 ml). 2 percent milk and non-fat skim milk contain approximately the same amount of protein, and both contain cholesterol.
You can also use almond or soy milks, which contain about 6 g of protein per 8 oz. (236 ml). An option for a thicker shake is to use 4 oz. (118 ml) of milk and 4 oz. (118 ml) of plain yogurt. Yogurt has approximately 6.5 g of protein in each 4 oz. (118 ml). Greek yogurt contains approximately 12 g of protein.
2. Choose a protein-rich ingredient. Cottage cheese is one of the most popular ingredients because it contains the casein protein, which is a long-lasting protein. 4 oz. (118 ml) of cottage cheese contains about 14 g of protein, but it is a good idea to choose low-fat or low-sodium varieties.
3. Chop up 1 cup (150 to 250 g) of fruit for consistency and nutritional value. Although it contains between 1 and 2g of protein, a banana is the most common ingredient because it adds a thick consistency to the shake. Add your favorite fruit, such as apricots, berries or oranges.
4. Measure 3 tbsp. (15 g) of oatmeal for extra protein. Although this is not an essential step, it will add 3 extra g of protein. You can also add 1 tbsp. of powdered bran for the same effect.
5. Pour 4 to 8 oz. (118 to 236 ml) of your base ingredient into a blender. Add 2 tbsp. (22.5 g) or 4 oz. (118 ml) of your favorite protein rich ingredient, 1 cup of fruit and 3 tbsp. (15 g) of oatmeal. Blend the mixture for 45 seconds to a minute.
6. Drink the shake immediately. The nutrient content is higher when the ingredients are fresh. Your shake should contain between 30 and 50 g of protein.
