1. WHEY PROTEIN SHAKES:
Are protein shakes good for you?
The unsurprising answer is yes. Of course, an extra dose of protein is a great choice for a snack or meal replacement. Many athletes use protein shakes as a way to refuel after exercise. All adults need protein each day and these shake recipes are a great way to meet that goal. Whey protein has many benefits, including all of the following:
• Builds muscle and strength
• Assists with weight loss
• Works as an appetite suppressant
• Boosts metabolism
• Provides balance for the body systems with amino acids
• Repairs muscles from exercise
Additionally, these healthy drinks are quick to make, portable, and you don’t need any cooking skills or preparation to make them!
For the Whey Protein selection: You can use any kind of whey protein. Whey protein powder is a milk protein. It does have a small amount of lactose in it. If you can eat yogurt or drink Kiefer, you will probably be OK with whey protein. If you have a strong sensitivity to lactose, you may want to find another protein powder. Although it will have a different taste, you can use alternatives such as egg white, pea protein, goat’s milk, hemp, or brown rice powder.
You’ll notice a creamier taste to your protein shakes when you use whey powder because it is a milk derivative. In shakes like the strawberry cheesecake, you will notice that the milk protein really makes it taste like cheesecake.
For the flavor selection, If you’re making a fruit-based smoothie with berries/tropical fruits we would recommend using flavors like Vanilla, Strawberry, etc. If you’re making a chocolate-based smoothie, we would recommend using a chocolate flavor-based whey protein for that extra bit of flavor. However, you can still make a chocolate-flavored smoothie with Vanilla flavored Whey protein as well by adding unsweetened Cocoa powder.
For your milk selection, we recommend all kinds of milk. However, depending on your goals and calorie intake, if your goal is to lose weight, we recommend low-fat milk/almond milk/cashew milk/soymilk/ oats milk etc. preferably unsweetened to reduce all the extra sugars.
Nuts and nut butter are a favorite and delicious protein source to add to your protein shake. Not only will you get protein, but you’ll also pack in the fiber and healthy fats, too!
NUT FACTS:
• Almonds (23 almonds) – 6g protein
• Peanuts (28 peanuts) – 7g protein
• Cashews (18 cashews) – 5g protein
• Walnuts (7 walnuts) – 4g protein
• Pecans (19 pecans) – 3g protein
For your peanut/almond butter, you can add it to anything for the extra fit of flavor and most importantly for all your healthy fats in your smoothie. However, we only recommend NATURAL PEANUT/ALMOND BUTTER which consists of peanuts/almonds only, available now at our website:
PREP AND TOTAL TIME: 10 MINS
SERVING: 1 PERSON
Ingredients
Chocolate protein shake
• 1 cup milk (low fat/almond/cashew/soy/oat milk)
• 1 scoop whey protein powder
• 1 tbsp cocoa powder
Vanilla protein shake
• 1 cup milk (low fat/almond/cashew/soy/oat milk)
• 1 scoop whey protein powder
• 1/3 cup vanilla Greek yogurt
• 1 tsp vanilla extract
Peanut butter banana protein shake
• 1 cup milk (low fat/almond/cashew/soy/oat milk)
• 1 scoop whey protein powder
• 1 tbsp natural peanut butter
• 1 banana, mashed
Tropical protein shake
• 1 cup milk (low fat/almond/cashew/soy/oat milk)
• 1 scoop whey protein powder
• 1/2 cup frozen pineapple
• 1 tbsp unsweetened shredded coconut
Strawberry cheesecake protein shake
• 1 cup milk (low fat/almond/cashew/soy/oat milk)
• 1/2 cup frozen strawberries
• 1 scoop whey protein powder
• 1 tbsp light fat cream cheese
Vanilla Berry Protein shake
• 1 cups water (360 mL), or yogurt or milk of choice
• 1 scoop vanilla protein powder
• 1 cup strawberry
• 1 cup blueberry
• ½ cup raspberry
• ½ cup blackberry
Dark Chocolate Peanut Butter Banana protein shake
• 1 cup water (360 mL), or yogurt or milk of choice
• ¼ cup natural peanut butter (60 g)
• 1 scoop whey chocolate protein powder
• 1 tablespoon dark chocolate cocoa powder
• 2 bananas
Chocolate Almond Coconut protein shake
• 1 cup coconut milk (360 mL)
• ¼ cup natural almond butter (60 g)
• 1 scoop whey chocolate protein powder
• 1 cup ice
Classic Protein Oats Breakfast Smoothie
This is just going to be a classic breakfast smoothie with all of your favorites whipped up into one smoothie!
Soak the 1/2 cup of rolled oats (one serving size) overnight (or for 1-2 hours before consuming) in water to make them more digestible. Drain and rinse them, and then add them to a blender with 1 cup of non-dairy milk.
Add 1 banana, a few strawberries, and a scoop of chocolate or vanilla protein powder, and blend! You can also add some ice if you like your smoothies extra cold!
2. PROTEIN PACKED OATS
If you crave carbs in the morning, you can get a dose of healthy grains by eating rolled or steel-cut oats.
This is one of my personal favorites! The best part about this recipe is that you don’t even have to cook the oats when you pre-soak them.
Soak the 1/2 cup of oats (one serving size) overnight (or for 1-2 hours before consuming) in water to make them more digestible. Drain and rinse them, and then add them to 1 cup of non-dairy milk.
Microwave them for 1-2 minutes, and then add 1/2 – 1 scoop of chocolate or vanilla protein powder. I also like to add cinnamon on top of mine!
You’ll be surprised how the extra protein keeps you full all morning long.
3. EGG WHITE PROTEIN PANCAKES
Pancakes for breakfast are an American staple. However, most of them are full of sugar and carbs. This recipe turns everything you thought you knew about pancakes upside down.
Whisk together three egg whites, ¼ cup water and 1 scoop of protein powder in a bowl. Cook this batter as you would cook regular pancakes.
Use coconut oil for added crispness and flavor. Top the pancakes with almond butter and a little honey (if you need sweetener).
4. PROTEIN POWERED GREEK YOGURT
Greek yogurt is better for you than regular yogurt because it has much of the lactose and sugar removed. It also contains more protein.
This is one of my personal favorites that I have almost every morning! Find a good Greek yogurt that has 7g of sugar or less. Don’t worry much about fat, but it should be anywhere from 0-10g per serving.
Simply mix 1 serving (according to the package) with 1/2 scoop of chocolate or vanilla protein powder! I also like to add cinnamon to mine!
5. PEANUT BUTTER PROTEIN BARS
PREP TIME: 15MINS
INGREDIENTS
• 2 cups rolled oats
• 10 Medjool dates, pitted
• 1 cup natural peanut butter, drippy
• 1/2 cup honey
• 1 teaspoon vanilla extract
• 1-2 Scoops of Whey protein powder
• pinch of salt
•
INSTRUCTIONS
• Spray a 9×9-inch cake pan with coconut oil cooking spray or line with parchment paper and set aside.
• Place rolled oats in a high-speed food processor/blender. A process on high for about 30 seconds or until you’ve turned your oats into oat flour.
• Add in the rest of the ingredients to your food processor and process on high for 1 to 2 minutes, stopping often to scrape the sides. You’ll want to make sure you use drippy natural peanut butter for this recipe. At this point, the dough should be similar to cookie dough.
• Using your hands, press the dough into the cake pan. Then, use a spatula to make it smooth and even all the way around.
• Pop the cake pan into the freezer for about 30 minutes to set. Remove and then cut into 10 bars with a sharp knife.
TIPS & NOTES:
You can also make these bars into balls for an easier recipe and smaller serving size! It will make around 25 1 tablespoon-sized balls.
Missing out some ingredients? Running out of Whey Protein? Looking for Natural Peanut/Almond Butter?
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