Protein shake

Boost your day with a delicious and nourishing protein shake made with 1 scoop of whey protein powder and 1 cup of 2% milk. Perfect for muscle recovery and maintaining energy levels. Only two ingredients, and packed with protein!

  • 20 Feb 2025
  • Cook time 0 min
  • Prep time 1 min
  • 1 Servings
  • 2 Ingredients

Protein shake

Protein shakes are a quick and convenient way to fuel your body, especially after a workout. They can help with muscle recovery, weight management, and overall nutrition. This simple protein shake recipe requires just two ingredients and can be prepared in a matter of minutes.

Ingredients:

1 scoop whey protein powder
30g
1 cup milk (2% fat)
240g

Instructions:

1. Prepare Your Ingredients:
- Measure out 1 scoop (30 grams) of your preferred whey protein powder.
- Pour 1 cup (240 grams) of 2% fat milk into a measuring cup.
2. Choose Your Mixing Method:
- Blender Method: For a smooth, frothy shake.
- Shaker Bottle Method: For a quick, on-the-go option.
- Manual Stirring: If you don't have any equipment available.
3. Blender Method:
- Add Ingredients: Pour the milk into the blender jar. Add the scoop of whey protein powder.
- Blend: Secure the lid and blend on medium speed for about 30-45 seconds until fully mixed and frothy.
- Serve: Pour the shake into a glass and enjoy immediately.
4. Shaker Bottle Method:
- Combine Ingredients: Pour the milk into a shaker bottle. Add the scoop of whey protein powder.
- Shake: Secure the lid tightly and shake vigorously for about 30 seconds until well mixed.
- Consume: Drink directly from the shaker bottle or pour into a glass.
5. Manual Stirring:
- Mix in Glass: Pour the milk into a large glass. Add the scoop of whey protein powder.
- Stir: Use a spoon or a small whisk to stir the mixture thoroughly until the protein powder is fully dissolved. This may take a bit longer and may not be as smooth as the other methods.
- Drink Up: Enjoy your shake right from the glass.

Tips:

- For a thicker consistency, you can add a few ice cubes before blending.

- If you prefer a non-dairy option, substitute the 2% milk with almond milk, soy milk, or any other plant-based milk.

- To enhance the flavor, consider adding a teaspoon of cocoa powder, a dash of cinnamon, or a splash of vanilla extract.

- For extra nutritional benefits, you can add fruits like bananas or berries before blending.

- Make sure to blend the shake thoroughly to ensure a smooth consistency.

This easy-to-make protein shake is perfect for anyone looking for a nutritious, quick, and delicious way to boost their protein intake. Whether you're an athlete, a busy professional, or just someone who values a healthy diet, this shake can be a great addition to your daily routine. Enjoy it post-workout or as a convenient snack anytime you need a protein pick-me-up.

Nutrition Facts
Serving Size270 grams
Energy
Calories 230kcal11%
Protein
Protein 33g21%
Carbohydrates
Carbohydrates 14g4%
Fiber 0.93g2%
Sugar 12g12%
Fat
Fat 5g6%
Saturated 2.94g10%
Cholesterol 24mg-
Vitamins
Vitamin A 200ug23%
Choline 110mg20%
Vitamin B1 0.33mg27%
Vitamin B2 0.94mg72%
Vitamin B3 0.61mg4%
Vitamin B6 0.33mg19%
Vitamin B9 15ug4%
Vitamin B12 2.08ug87%
Vitamin C 0.49mg1%
Vitamin E 0.07mg0%
Vitamin K 0.49ug0%
Minerals
Calcium, Ca 450mg34%
Copper, Cu 0.02mg2%
Iron, Fe 0.34mg3%
Magnesium, Mg 90mg21%
Phosphorus, P 650mg52%
Potassium, K 540mg16%
Selenium, Se 12ug23%
Sodium, Na 140mg9%
Zinc, Zn 2.90mg26%
Water
Water 220g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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