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!
- 14 Apr 2025
- Cook time 0 min
- Prep time 1 min
- 1 Servings
- 2 Ingredients
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:
Instructions:
- 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.
- 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.
- 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.
- 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.
- 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 Size | 270 grams |
| Energy | |
| Calories 230kcal | 11% |
| Protein | |
| Protein 33g | 21% |
| Carbohydrates | |
| Carbohydrates 14g | 4% |
| Fiber 0.93g | 2% |
| Sugar 12g | 12% |
| Fat | |
| Fat 5g | 6% |
| Saturated 2.94g | 10% |
| Cholesterol 24mg | - |
| Vitamins | |
| Vitamin A 200ug | 23% |
| Choline 110mg | 20% |
| Vitamin B1 0.33mg | 27% |
| Vitamin B2 0.94mg | 72% |
| Vitamin B3 0.61mg | 4% |
| Vitamin B6 0.33mg | 19% |
| Vitamin B9 15ug | 4% |
| Vitamin B12 2.08ug | 87% |
| Vitamin C 0.49mg | 1% |
| Vitamin E 0.07mg | 0% |
| Vitamin K 0.49ug | 0% |
| Minerals | |
| Calcium, Ca 450mg | 34% |
| Copper, Cu 0.02mg | 2% |
| Iron, Fe 0.34mg | 3% |
| Magnesium, Mg 90mg | 21% |
| Phosphorus, P 650mg | 52% |
| Potassium, K 540mg | 16% |
| Selenium, Se 12ug | 23% |
| Sodium, Na 140mg | 9% |
| Zinc, Zn 2.90mg | 26% |
| 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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