Here you have the recipe of protein shake with fruits (15 g of proteins, 20 g of carbohydrates, 5 g of lipids)
Protein shake with fruits
Ingredients:
- 1 scoop of protein powder (15 g of protein) (below I recommend you one)
- 1 banana
- 1 cup of strawberries
- 1 cup of milk (can be cow’s milk, almond, soy, etc.)
- 1 tablespoon almond or peanut butter
- Ice to taste
Optimum Nutrition Strawberry
Gold Standard 100% Whey Protein Powder, Delicious Strawberry, 2 Pound (Pack of 1)
- Packaging may vary – New look, with the same trusted quality
- Gold standard 100% whey blend – 24 grams blended protein consisting of whey protein isolate, whey protein concentrate, and whey peptides to support lean muscle mass – they don’t call it the Gold Standard of quality for nothing
- Over 5 grams of BCAAS help build lean and strong muscles with BCAAs. 3-4 grams carbs, 1-3 grams sugar, and 1-1.5 grams fat, gluten free, no sucralose in Delicious Strawberry flavor. Notice: Do not use as a sole source of nutrition
- Any-time formula – Great before or after exercise, between meals, with a meal, or any time of day where you need extra protein in your nutrition
- Most awarded, best-selling whey protein powder on the planet. Banned substance tested – Highest quality control measures so you feel comfortable and safe consuming the product
Instructions:
- Peel and cut the banana into pieces.
- Wash the strawberries and remove the stem.
- In a blender, add the banana, strawberries, the measuring scoop from the protein powder jar itself (or the measure of a spoon), the cup of milk and the almond or peanut butter.
- Add ice to taste so that the shake is cold and thick.
- Blend all the ingredients until they are well mixed and the consistency is to your liking.
- Serve in a large glass and enjoy as a delicious and nutritious protein shake with fruit.
You can find protein powder with 15 grams of protein in sports supplement stores, pharmacies, health food stores, supermarkets and also online through specialized nutrition and supplement websites.
What if I don’t want «those protein powders»? How can I substitute them?
There are several healthy alternatives to replace protein powder in a shake. Some options include:
- Milk or yogurt: Use regular or plant-based milk, such as almond milk, coconut milk, or soy milk, instead of protein powder. You can also use plain or Greek yogurt to increase the protein content.
- Egg white: Add raw or cooked egg whites to your smoothie to increase the amount of protein.
2 Gallons Vanilla MuscleEgg Liquid Egg Whites (Cage-Free)
- 100% Cage-Free Liquid Egg Whites that are 100% bio-available – Nature’s highest quality source of protein helps you build muscle, feel full longer, and stay energized.
- 26 grams of protein per serving, 0 grams cholesterol, 0 grams fat, 0 grams carbs per serving.
- Pasteurized and filtered to be smooth and easy to drink straight! And because MuscleEgg is a whole food, you can use it in your favorite recipes for protein shakes, pancakes, french toast, waffles, egg bakes, crepes, burritos, egg scrambles, omelettes, protein bars, and anything else that calls for egg whites!
- Also available in Original (plain), Organic (plain), Chocolate, Cake Batter, Vanilla, Chocolate Caramel, Mint Brownie, Pumpkin Spice, Fruit Cereal and Chocolate Mocha flavors.
- Drink it. Cook it. Love it. Each gallon contains approximately 14 dozen egg whites. That’s 168 egg whites!
- Tofu: Tofu is an excellent source of protein and can add creaminess to your smoothie. You can add soft or silken tofu for a softer consistency.
- Nuts and seeds: Adding almonds, walnuts, chia seeds or other seeds to your smoothie can increase the amount of protein and healthy fats.
- Vegetable proteins: Incorporate vegetable proteins such as lentils, chickpeas or cooked quinoa into your smoothie for an extra dose of protein.
Try to vary the protein source, sometimes you can use some ingredients and other times others.
It is also advisable to consult a nutritionist or dietitian for personalized recommendations.
The Heal Your Gut Cookbook: Nutrient Dense Recipes for Intestinal Health Using the GAPS Diet Paperback
Here you can see the recipe of Chicken salad.