diy, Health & Lifestyle, Motivation

The Best Homemade Protein Shakes without Protein Powder

When life gives you lemons, you ask for something higher in protein.

Now I don’t know about you, but when it comes to me, protein powder can come across as a bit… extra. Maybe it has to do with the money, or perhaps the– yeah no, it’s the money. Being a teenager without a regular income means that I simply don’t have the money to be buying protein powder every month when I could be using cheaper kitchen staples fpr their natural protein.

Plus it’s nice to know that you can get a nice, satisfying dose of protein in liquid form even when you run out of your powder stash. Muscle gains never stop so it’s important that you keep yourself properly fueled. Shakes on this list tackle different reasons for the protein consumption, ranging from a quick breakfast on-the-go to muscle growth to weight-loss. Figure out your personal goal and then choose the drink best suited for you.

“Skinny” Matcha Peanut Shake

Sounds like an odd combination right? But this cold drink on a Summer day not only reminds me of an iced latte but supplies me with useful antioxidants along with the thing we’re all here for; protein. This shake is perfect for those a low-calorie option due to it’s incorporation of peanut powder and matcha powder. 

I’m absolutely in love with peanut powder and the brand I typically use is Pb2 for around $4.39. 2 Tbsp only contains 45-50 calories. I always use the chocolate Pb2 simply because it’s the only one ever available at my local Walmart. One serving of chocolate Pb2 contains 50 calories, 4 grams protein, and 3 grams of sugar. A serving of original Pb2 is pretty similar to it’s cocoa counterpart but contains 6g of protein.

And for anyone who doesn’t know, Matcha Powder is a green tea powder that originated in China. It contains antioxidants and has a unique “strong” taste that I enjoy. My particular pack contains 10 calories per serving of a ½ tsp.

What to use (All measurements are just suggestions):

4 tbsp (chocolate; optional) Peanut Powder

You only need 2 tbsp for taste but 4 tbsp for more protein. If you do 4 tbsp or 2 servings of the ORIGINAL Pb2 then you’ll have 12 grams of protein.

1 tbsp Matcha

1 cup Almond Milk

¼ to ½ cup Water

Crushed Ice

1 tbsp honey

1 tbsp 0-calorie granulated sweetener (optional)

1-2 tbsp half & half (optional)

Use a shaker or cup with a lid and shake everything together. I don’t even typically use a blender. Three cheers for a five minute meal/snack/appetite suppressant. The drink can be whatever you need it to be.

Frozen Fruit Peanut Butter Shake

Yum would be the one word that I would use to describe this drink. Everything from the creamy texture, to cold refreshness, to sweet deliciousness screams frozen yogurt with this thick shake. But it is by no means frozen yogurt. It is literally a generous serving of fruits served with a serving of peanut butter. Of course other nut butters could be substituted as well. The shake is higher calorie than the former and should fill you up for significantly longer. 

Using actual peanut butter provides you with a high amount of healthy fats and typically 7 grams of protein per serving. Now you can use more than a serving of peanut butter for more protein if you like, but one serving already holds 190 calories so bear that in mind. Adding actual peanuts, or peanut powder, will provide a more balanced substitute.

What to use:

2 tbsp peanut butter

.5 oz/14 peanuts (3.5g protein) or 0.75-1 serving Original Peanut Powder

1 cup Frozen Fruit (I used a strawberry, mango, pineapple blend)

4 tbsp almond milk or 4 tbsp cow milk

One disclaimer I’ll make is that I typically do go for almond milk since it’s generally healthier than cow milk but it’s important to point out that cow milk has 8 grams of protein per cup while almond milk only has 1.5 grams per cup. Definitely keep that in mind.

Pumpkin [seeds] Spice Shake

A serving of pumpkin seeds contains around 8.5 grams of protein. And don’t ever underestimate Greek Yogurt my friends. If you ever want a quick, high protein snack, plain low-fat greek yogurt is definitely the way to go. The average serving of 5.3 oz of Chobani non-fat plain greek yogurt contains 15 grams of protein, 15% of your calcium intake for the day, and only 80 calories. Dannon Oikos Triple Zero Greek Yogurt also gives you 15 grams of protein in every 5.3 oz container.

As a matter of fact, all Greek Yogurt fit into the range of 11 to 20 grams of protein per serving. Honey and fruit based containers provide fewer grams of protein than their plain counterparts though. It may not be Autumn but you can still enjoy a Pumpkin spice shake all year long. All you’ll need is a pair of Uggs.

What to use:

5.3 oz-10 oz Plain Greek Yogurt– 15-17g protein per 5.3 oz serving

1/2 cup Pumpkin Seeds kernels– 8.5g protein

2 tsp cinnamon

5-10 oz water/almond milk/cow milk

Crushed Ice (optional)

1 tsp nutmeg (optional)

Blend and enjoy!

Chocolate Black Bean Shake

Who doesn’t love an early dessert? Minus all the added sugars of course. One cup of black beans contains approximately 227 calories, 15.7 grams of protein, and 15 grams of fiber. If you’re anything like the typical health guru, then you’ve definitely heard of a black bean brownie.

This is basically that, but in liquid form. Greek Yogurt can also be a great addition here for more protein. It’ll make for even thicker, heartier shake.

What to Use:

1 cup cooked black beans– 15.7g protein

cacao powder/ Pb2 cocoa peanut powder [4g protein]

Crushed Ice

3/4 cup to 1 cup almond milk or cow milk

5.3 oz plain greek yogurt (optional)–15-17g protein

Chocoholics rejoice!

Sunflower Seed “Nice Cream” Shake

“Nice Cream” has become a growing trend among the healthy living community. It is so much better for you than traditional dairy-based ice cream, but provides with the same creamy texture and sweet taste. A typical recipe for nice cream for me consists of 1 or 2 frozen bananas and 2 tbsp peanut butter. Simple but delicious.

This shake provides a more hearty, balanced serving of macro nutrients than most nice cream servings though. Sunflower seeds hold 6-8 grams of protein per serving. The frozen components of the drink is what really makes it a shake though. And since this is a recipe for a shake the final product won’t have the same thick consistency of average nice cream. Just the delicious taste.

Frozen broccoli florets are used over raw or cooked florets to dull the taste a bit.

What to use:

1 cup frozen broccoli florets–4.38g protein/ 41 cals

1/2 to 1 whole frozen banana– 1.3g protein for 1 medium banana

1/4 cup (4 tbsp) Sunflower Seeds– 6-8g protein

8 oz water or 8 oz almond milk[1.5 gram protein] or 8 oz cow milk[8 grams protein]

Blend it all together, and you have a tasty serving of antioxidants, fiber, vitamins, and protein.

[Cottage] Cheese Cake Shake

Don’t go gagging on me now! Just because cheese isn’t something you normally put in a drink doesn’t mean it shouldn’t be. Try it before you dismiss it! Why cottage cheese though? Cottage cheese has a whopping 28 grams of protein per serving. A serving is a cup so it’ll definitely make for a satiating shake.

You’ll basically have protein-packed cheese cake in a cup depending on how you sweeten it. You can also pretty much do any flavor, but we’ll stick with fruit-based today. Add cocoa powder if you like. Vanilla extract can also make a tasty addition.

What to use:

1 cup Cottage Cheese

1 cup almond milk/dairy milk/water

1/2 cup frozen strawberries

1 tsp vanilla extract (optional)

Graham cracker crumbles (optional)

The Cheesecake Factory ain’t got nothing on this.

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