Making A Healthy Egg Shake
While you can make a protein shake with just egg white protein powder and milk or water, that might not be the best way to do it. Instead of including only high-protein ingredients in your protein shake, Harvard Health Publishing points out that shakes and smoothies are a great way to sneak in some fruits and vegetables that you otherwise may not eat during the day.
Start by choosing a base of either water, milk or a milk alternative, like almond milk, cashew milk or hemp milk. Next, add either your pasteurized egg or egg white protein powder and then top it with a combination of berries, leafy greens like baby kale or spinach and chia or hemp seeds.
You can also add other ingredients like unsweetened cocoa powder or cinnamon that not only boost the flavor of your shake, but also have health-promoting properties of their own.
Once you’ve got everything in your blender, puree it until smooth. If you want to thicken up your protein shake, you can add a little ice, too. Another trick is to use frozen fruit, which helps thicken the shake’s texture without diluting the flavor.
Read more:4 Benefits of a Protein Shake That Will Improve Your Workout
Making Your Shake With A Blender
Rinse Your Peas To Clean Them
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How Do You Make A Protein Shake
While protein is key to helping muscles build and recover, you can add other nutrients to your protein shakes too like carbs, healthy fats, and fibre by adding more ingredients. The liquid component of the shake is required whether its water, milk, coffee, etc. you need something to dissolve the protein powder in.
If you just want to boost the protein content, mix your protein powder with milk in a blender bottle instead of water. If you want to get more complex, you can use a combination of frozen ingredients , fresh ingredients like spinach or yogurt, or sources of fat like nuts or nut butters, and liquify it all in a blender. Its easy to experiment with different flavours. For even more protein, you can add yogurt to your shakes too.
Apple And Great Grains Shake
This shake tastes like apple pie in a glass, but you won’t find 58 grams of protein in a slice of Grandmas famous dessert. Most blenders will be able to handle pulverizing an apple, St. Pierre says. Leave the apple skin on for extra phytonutrients.
12 oz water, milk, or yogurt2 scoops vanilla flavored protein1 apple, core removed, and sliced into wedges1 cup of spinach¼ cup of uncooked oatsIce as neededCinnamon, to taste535 calories, 58 g protein, 13 g fat, 46 g carbs, 9 g fiber
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Alternative Protein Sources To Include In Shakes
There are plenty of high protein foods you can use to make a quick and healthy protein shake.
Whats more, high protein foods may also include beneficial nutrients and compounds that get stripped away during the processing of protein powders. One example is fiber found in whole peas but not isolated pea protein.
Here are some great sources of protein to include in homemade protein shakes:
- Milks: cows milk, ultra-filtered milk , pea milk, soy milk, hemp milk
- Other milk products:Greek yogurt , cottage cheese, ricotta cheese, kefir
- Soy products: edamame, silken tofu, soy butter
- Nuts and seeds : peanuts, walnuts, cashews, pistachios, pecans, almonds, hemp seeds, chia seed, flaxseed, pumpkin seeds, sunflower seeds
- Grains and beans: oats, quinoa, white beans, black beans, lentils
Food sources of protein to add to shakes include nuts and seeds, milk products, Greek yogurt, tofu, and beans.
Are Chocolate Protein Shakes Good For Weight Loss
Protein is important for weight loss*. Getting enough protein can help increase your metabolism and help reduce your appetite while helping to lose body fat instead of muscle. That said, protein shakes contain quite a few calories. So if the shake works with your macro or calorie goal, it can be a great weight-loss aid. Consult with a certified nutritionist to see how this Chocolate Protein Shake works into your personal health or weight loss plans.
*While I have a background in Exercise and Wellness , all the content in this post is for informational purposes only. Please consult a doctor or dietitian for any specific dietary needs or questions.
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Blend Everything Individually And Mix It All Until There Are No Lumps
Now that you know what ingredients you want to use, the final step is to blend everything individually. Then, mix or whisk everything in a mixing bowl until there are no lumps left.
You can then store your DIY vegan protein powder in an airtight container, away from light or moisture. It can usually keep for four weeks, but you can make it last longer if you decide to keep it in your fridge or freezer.
Its that easy. And now you dont need to buy expensive sugary processed chemical vegan protein powders anymore. You can make them yourself and personalize them until you find the perfect recipe for you.
It might take some time, but it is worth it!
How Much Protein Is In This Diy Natural Protein Shake
Here is a break down of the nutrition in this natural protein shake: The 25 grams of protein in this smoothie is based on all the recommended ingredients including the spinach. If you make substitutions your protein will be adjusted accordingly.
If you dont want to use the spinach just take 2 grams of protein off the smoothie so it would contain a total of 23 grams of protein. Popeye wasnt strong for no reason!
How To Make A High Protein Meal Replacement Shake Without Protein Powder
Although the recipe that Im sharing today is high in protein, it is also fairly high in calories which is fine if you want to gain weight. But if you want to lose weight, you might be better off making my other high protein smoothie. You can click the link below or watch the video for more details about that here.
Vegetarian, vegan, dairy free, egg free, refined sugar free, wheat free, soya free
More information about making the perfect Green Thickie
If you are new to Green Thickies and have more questions about making the perfect green thickie, please read this guide on How to make a Green Thickie
I know you may not have time to digest all this right now, so I wanted to give you a handy print out of this DIY protein shake so you can stick it on your fridge to help you on your journey to optimal health.
If you would like more high protein natural smoothies, you are going to love my book, 80 Green Thickies Recipes. Check it out.
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What Happens When You Take Too Many Protein Shakes
However: If you have kidney or liver damage, you should not overdo it with the protein so as not to put additional strain on the organs. In addition , too much protein concentrate can lead to acidification of the body. Means: If you consume a lot of powder, you should drink at least 2.5 liters per day.
How To Make Your Own Natural Protein Powder
If you are determined to use protein powder in your smoothie, I suggest you make the most natural version of a protein powder that you can. I actually created a 2 ingredient whole foods homemade protein powder that is both vegan, gluten free and free from harmful chemicals.
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If you are a vegan you do have to be more careful about getting your protein but before you reach for the protein powder, I want to tell you the secret high protein ingredient that makes up the majority of the protein in this natural protein shake.
Do you know how good the simple pumpkin seed is for you?
Heres a great video that delves deeper into the benefits of pumpkin seeds if youre interested.
They are full of all kinds of nutritional goodies!
This natural protein shake contains 1/4 cup of pumpkin seeds which is a fantastic source of protein. So what are we to do if we dont eat dairy . How do we make sure we still get enough protein in our smoothie to make it a complete meal and fill us up?
Thats why I created this natural protein shake for you. It has got a whopping 25 grams of protein per shake. This is more than your average scoop of protein powder!
Read Also: Best Non Whey Protein Powder
Tips For Making Homemade Protein Shakes
Here are some pointers I have learned over the years about how to make the best homemade protein shakes:
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.
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The Body Needs Proteins For This
Protein is the technical term for protein. Our body needs proteins, they are vital for it. It not only needs them to build cells, but also to build up hormones and enzymes, but also to keep the immune system healthy. They are just as important, among other things, to be able to transport oxygen and fats.
- A distinction is made between animal and vegetable proteins, with vegetable proteins being easier to metabolize. Animal proteins are mainly found in dairy products, meat and eggs. Vegetable proteins can be found in beans and peas, among other things.
- If you eat protein-rich food, you will not only get full faster, the feeling of satiety will also last longer. In addition, this diet saves a lot of calories, which is why a protein-rich diet plays a role in weight loss.
- However, too much protein can be harmful to the body. Therefore, the quantities specified by the German Society for Nutrition should be observed. Experts say that adults under the age of 65 need between 47 and 57 grams of protein per day, no more.
- Many people drink ready-made protein shakes, which are available in large numbers in stores. Pay close attention to the information on the packaging and whether it contains sugar or flavor enhancers. Dyes and artificial flavors are also often added. These are all components that you should avoid. It is therefore best to make your own protein shake.
Strawberry Cheesecake Protein Shake
This is a simple but delicious protein shake that tastes like an indulgent strawberry cheesecake.
If you use frozen fruit, you dont usually need additional ice.
- 1 cup unsweetened almond milk or oat milk
- 1 1/2 cups whole frozen strawberries
- 1 small frozen sliced banana
- 1/3 cup plain low-fat Greek yogurt
- 1/4 cup vanilla protein powder
- 1/4 teaspoon cinnamon
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How To Make A Healthy Homemade Protein Shake
February 29, 2020 By AliaThis post may contain affiliate links. Please read my disclosure for more information.
Learn how to make a healthy homemade protein shake with this quick and simple tutorial. Includes tips, ideas, and a customizable recipe for a DIY protein shake made with clean and nutritious ingredients.
Its a great idea to incorporate protein shakes into your diet, because they are so simple to make and are chock-full of nutritious ingredients. They make a nourishing breakfast that will kick-start your day and will keep you feeling full all morning. Protein shakes also make an ideal post-workout snack that will refuel your energy and help your muscles to heal after exercising.
Are Protein Shakes Good For You
Yes! Protein shakes are an excellent choice for breakfast, a snack, or meal replacement. All adults need around 46-56 grams of protein each day and protein shakes are a convenient way to meet that requirement.
The best protein shake recipes, in my opinion, rely on protein powder to provide protein. Protein powder has many benefits, including the following:
- Aids with weight loss
- Helps build muscle and strength
- Functions as a appetite suppressant
- Boosts metabolism
- Repairs muscles from exercise
You can use a plant-based protein powder or an animal protein powder , depending on your preferences. Just make sure the protein powder you use is free from additives, hormones, artificial sweeteners, and fillers. Lastly, always remember that organic is best.
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How To Make A Natural Homemade Protein Shake Without Protein Powder
Usually my recipes serve 2 but this one SERVES 1. For it to be a meal replacement you will probably need to drink most or all of this shake.
It is high in calories but its about a third of your calories for an average woman which is the amount Id recommend having for breakfast.
If you scrimp on energy at breakfast time youll end up reaching for junk mid morning. This smoothie will keep you going until lunch time. I believe the best way to lose weight/fat it to make sure youre completely satisfied from healthy foods to stop yourself reaching for unhealthy foods.
Once you balance your sugar levels and eat a healthy diet youll start to notice the fat shifting.
Nutrition Facts Per Serving Size
One serving of this protein shake is:
- A rich source of high quality protein
- An excellent source of fibre
- An excellent source of vitamin A
- An excellent source of iron
- An excellent source of vitamin C
- An excellent source of calcium
- An excellent source of potassium
*Percent Daily Values are based on a 2000 calorie diet
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Why You Might Want To Replace Protein Powder In Shakes
Protein powder offers a concentrated and convenient source of protein.
However, there may be several reasons you want to avoid or limit them. You may not have powder on hand, dont have access to a good quality powder, want a less processed option, or have digestive issues with powders.
Plus, good quality protein powders can be expensive. Therefore, some food sources of protein may be more affordable, especially if you drink protein shakes often.
Furthermore, protein powders may vary in quality since the Food and Drug Administration does not tightly regulate protein powders.
Some protein powders may contain (
- excess amounts of sugar or other sweeteners
- ingredients you are allergic to
- different amounts or types of ingredients than whats listed on the label
- toxins and heavy metals
- substances that are banned by athletic organizations
Manufacturers are responsible for labeling and evaluating safety. As a result, products could contain ingredients or substances not listed on the label or in different amounts than listed .
However, this is not the case for all protein powders. The composition of protein powders varies widely across brands.
Purchasing a protein powder from a reputable company that a third party has tested for purity and safety is one way to ensure you are getting a quality product.
A few third-party seals of approvals include United States Pharmacopeia , Informed Choice, Consumer Labs, and NSF International.