Homemade protein shake recipe

MeiMeiB

Protein powder is very expensive where I'm at. I have to pay more than double the price in the U.S..

I tried a couple recipes using soy milk, yogurt, flax seeds, and fresh fruits. However, I just can't seem to get as much protein per 100 grams as protein powder. And the recipes I tried got more fat and carb than protein per 100g!!!

This is getting me frustrated! Does anyone have any good homemade protein shake recipes to share?

briteyes

I am working on making my own protein powder blend - so far what I have on my list to try are as follows:

hemp protein powder
powdered milk
PB2
ground flax seed
almond flour
cacao powder

other people also add oats, brown rice, lentils, but i'm on a grain free diet right now, so they are off limits; plus, i've read that eating raw rice and lentils (especially lentils) is very very hard on the digestive tract.

if you google homemade protein powder, there are several recipes that should help get you started

Also, if you make your protein powder and want to beef up the protein even more when you make smoothies, etc... you can add greek yogurt to the mix.

Figure this protein powder mix will definitely replace a meal - so throw in spinach and anything else you can stomach in a blender to make it as nutritious as possible.

My goal is to find one that is great for on the go that I can use right before or right after my Jiu Jitsu classes, so I won't be mixing mine with anything in a blender most days. And I don't care much about calories, since I'll be burning those off in class (600-1000 cals burned per class!)

jkwolly

Have you tried ordering online any protein powder?

Not sure where you live, but here in Alberta it's cheaper to get protein powder at Costco in bulk, or online!

sixxpoint

Blending a protein shake from food is possible, but it is likely to be dairy heavy, thick, and very filling/high calorie. You probably won't do it for too long before you get sick of it.

Some ingredients you could use:

• Cottage cheese
• Yogurt
• Peanut butter
• Eggs
• Nuts and seeds

Instead of relying on a shake, I would recommend correcting your diet and enjoying whole foods.

Here is an example of 1377 calories, 103 grams of protein, 74 grams dietary fat, and 29 grams fiber:

• 2 large eggs
• 1 oz. colby jack cheese
• 1 cup whole milk
• 1 medium Hass avocado
• 1 cup black beans
• 1/2 cup pistachios
• 1/2 cup 1% cottage cheese
• 5 oz. boneless skinless chicken breast

As you can see, that is not a lot of food, yet you are still getting a healthy dose of protein and dietary fat from this partial diet alone. Fill in the rest of your calories with a rich variety of whole grains, fruits, veggies, or even some desserts/indulgences and that is a pretty balanced diet, even for a 170 lb. active male.