Protein is an important part of a healthy diet and can be found in all kinds of natural foods. The recommended amount of protein is 50 to 175 grams per day, depending on your body type, type of exercise, and diet. If you're interested in adding protein to your diet but don't have a protein powder, try making a protein shake with natural ingredients. Mixing all these ingredients together creates a delicious, energy-packed, healthy protein shake that can fit into any workout routine, help freshen up your day, and aid in weight loss.
Ingredients
Green Vegetable Shake Protein
- 1/2 cup red grapefruit juice (red grapefruit; grapefruit is a large subtropical orange, orange rind and purplish red flesh, sour taste)
- 1 cup leafy greens (kale, spinach, etc.)
- 1 large apple
- 1 cup chopped cucumber
- 1/2 cup chopped celery (1 medium stalk)
- 4 tablespoons peeled flaxseed
- 1/4 cup frozen mango
- 1/8 cup fresh mint leaves
- 1/2 tablespoon coconut oil
- 3-4 cubes of ice cubes
Peanut Shake Protein
- 1 cup almond milk
- 1/2 cup black beans (black beans)
- 2 tablespoons flaxseed
- 1 banana
- 1 tablespoon cocoa powder
Peanut Shake Protein
- 1 cup soy milk
- 2 tablespoons peanut or almond butter
- 1 tablespoon chia seeds
Tofu Protein Shake
- 1/2 cup tofu (silk tofu)
- 1 cup vanilla flavored soy milk
- 1 frozen banana
- 1/2 tablespoon peanut butter
Step
Method 1 of 4: Making Green Vegetable Protein Shake
Step 1. Make grapefruit juice. Cut the grapefruit in half, squeeze it, and put it in a blender. Grapefruit juice can be replaced with orange juice or coconut water.
Step 2. Chop up fruits and vegetables
First, wash the ingredients and remove the stems, hard center or seeds. Next, chop the vegetables, apples, cucumbers, and celery into small pieces and put them in a blender.
Step 3. Add the remaining ingredients
Continue by adding the peeled flaxseeds, frozen mango, mint leaves, coconut oil, and ice cubes, then turn the blender on! Using frozen mangoes will thicken the protein shake, but you can use fresh mangoes and simply add more ice cubes.
Step 4. Turn the blender on high speed
As soon as all the ingredients are in the blender, turn the blender on high speed until it's smooth (that means you won't see any lumps/clumps). If the result looks too thick, add a little water and continue to spin the blender.
Step 5. Be proud of yourself for being healthy
The protein shake provides approximately 17 grams of protein, 12 grams of fiber, and is rich in Vitamin C plus A, iron, and calcium. This recipe makes about 3 cups, so enjoy it in a large glass, or divide it into two cups to drink more like a snack.
Method 2 of 4: Making a Peanut Protein Shake
Step 1. Prepare black beans (black beans). If you are using canned black beans, remove 1/2 cup and pour into the blender. However, if you are using dry beans, make sure to cook them first and drain them. You can cook the beans in a pot/container made of pottery on the stove. When the beans are cooked, put them in a blender.
- Cooking beans in an earthenware container is an easy way to ripen beans without soaking them first. Simply wash the beans, put them in an earthenware container, add 6 cups of water for every 0.455 kg of beans, then cook over high heat for four to six hours. As soon as the beans are cooked, drain the excess water, then the beans are ready to be blended!
- Adding nuts to a protein shake may seem odd, but it's like spinach when you mix it with the other ingredients, it's subtle-the nuts will only add nutrients!
Step 2. Peel and chop the bananas
Take a ripe banana, peel it and cut it into small pieces, then put it in a blender. The use of frozen bananas will make the results of the blender cooler and thicker like cream.
Step 3. Add almond milk, flaxseed and cocoa powder
Blend the ingredients on high speed until smooth. If you want to add more protein, substitute almond milk for 1% milk. Substituting ingredients will add seven grams of protein.
Step 4. Enjoy the chocolate nut protein shake
This protein shake provides 17 grams of protein, but replacing it with regular milk will add up to 24 grams of protein.
Method 3 of 4: Making a Peanut Protein Shake
Step 1. Pour the soy milk, almond or peanut butter, and chia seeds into a blender
If substituting peanut butter for almond butter make sure you use natural peanut butter to reduce excess sugar.
Step 2. Add bananas, cocoa powder, or agave syrup/nectar for flavor
If you're looking for a sweetener for your protein shake, or something with a bit more protein, incorporate additional ingredients to make your protein shake even tastier. Consider adding a banana, a tablespoon of cocoa powder, and a tablespoon of agave syrup/nectar.
Step 3. Blend all ingredients on high speed and enjoy
Mix the ingredients until smooth and enjoy its health benefits! This protein shake provides approximately 18 grams of protein, but with the addition of ingredients, the protein content can increase to 20 grams.
Method 4 of 4: Making the Tofu Protein Whisk
Step 1. Peel the banana and cut it into pieces
Take the bananas from the freezer, peel them and cut them into small pieces. Cutting the bananas will make it easier for them to mix with the other ingredients. Next, put the banana pieces in a blender.
Step 2. Mix soy milk, tofu (silk tofu), and peanut butter
Add the ingredients with the bananas, then turn the blender on high speed for about a minute until the mixture is smooth.
Tofu is a great addition to a protein shake, as it provides added protein. To use tofu, simply take it out of the refrigerator and remove it from the package
Step 3. Enjoy its health benefits
This protein shake provides 17 grams of protein and is also a great source of Vitamins A and C as well as calcium and iron.
Tips
- Use a high-quality blender so it will mix your protein shake well.
- Consider changing some of the ingredients if you don't like the taste of the protein shake. The recipes presented are suggestions only, and most of the ingredients can be changed to something more to your taste.
- High amounts of protein are not always good for you. If you are consuming large amounts of protein, it should be combined with regular exercise.
