According to the Centers for Disease Control and Prevention, adults need approximately 46 g to 56 g of protein each day, with women requiring slightly less than men. Most healthy people get enough protein in their normal diet to account for their daily needs, but individuals following a vegetarian diet or athletes with higher protein requirements may need to supplement their protein intake. A healthy protein shake can help increase your protein consumption while also providing a serving of fruit and dairy. Always talk to your doctor or a certified dietitian, however, if you suspect you have a protein deficiency.
Step 1
Place the protein powder in a blender and add the nonfat yogurt. Place the lid on the blender and turn on low speed. Mix for about 30 seconds to combine the ingredients.
Step 2
Add the fresh or frozen fruit to the blender, place the lid back on and blend again on low speed to combine the ingredients. Blend for about a minute or up to two minutes if using frozen fruit.
Step 3
Pour the applesauce and fruit juice into the blender and blend once more on medium speed until you reach the desired consistency. Stop the blender and scrape down the sides if the fruit begins to stick and continue blending on medium speed.
Step 4
Pour the protein shake into a chilled serving glass and drink immediately. Refrigerate any leftovers for up to 24 hours before discarding. For the best results, make a new batch each time you want a shake and drink within two hours.
Tips and Warnings
- Use your favorite fruit to make your protein shake. Berries, peaches and cubed melon all work well in this recipe. Frozen fruit gives the shake a thick consistency similar to an ice cream shake. Use flavored nonfat yogurt, such as strawberry or blueberry, if desired. Use a whole banana if you don't have unsweetened applesauce on hand. This recipe yields one serving, which contains approximately 275 calories, 1 g fat, 10 g protein and 5 g dietary fiber. However, these values will vary slightly depending on the type of fruit and fruit juice you use.
Things You'll Need
- 1 1/2 tsp. whey, rice or soy protein powder
- 1/2 cup plain nonfat yogurt
- Blender
- 1/2 cup fresh or frozen fruit
- 1/2 cup unsweetened applesauce
- 1/4 cup unsweetened fruit juice
- Chilled serving glass
References
- Centers for Disease Control and Prevention: Protein
- "The Better Brain Book"; David Perlmutter, Carol Colman; 2005
- "The Cancer Lifeline Cookbook"; Kimberly Mathai, Ginny Smith; 2004
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