Protein is the basic building block for the muscles, and is a part of every cell, tissue and organ in your body. Many people consider protein shakes to only be for bodybuilders, but this is far from true. Protein is an essential part of every diet. According to the Centers for Disease Control and Prevention, it is recommended that 10 to 35 percent of your diet be comprised of protein. By adding protein powder to various meals and drinks, you can ensure that you are getting the proper amount of protein in your diet.
Breakfast Smoothie
Step 1
Pour the water and orange juice into the blender. It is important to add the liquids first to aid in the proper blending of the smoothie.
Step 2
Add the protein powder and instant breakfast powder to the liquid. Adjust the amount of protein used to suit your individual needs based on your current diet. These will help to thicken the smoothie while providing beneficial nutrients that your body needs.
Step 3
Add the bananas and strawberries to the blender. If you do not like bananas or strawberries, you can experiment with different fruits to suit your taste.
Step 4
Put the ice cubes into the other ingredients. Adding ice to your smoothie will help to make it cool and refreshing.
Step 5
Blend the ingredients in the blender for 20 seconds or until you have reached a liquid consistency, and everything is fully circulating. You should not see any large chunks in the mixture.
Step 6
Pour the smoothie into a chilled glass or over ice if desired. Top with the fruit of your choice.
Meal Ideas
Step 1
Pour some protein powder onto a plate and add seasonings if desired. Dip some chicken into a beaten egg and then roll it around in the protein powder mixture. You can use whole chicken pieces or skinless-boneless chicken breast. After the chicken is fully coated, fry it in light peanut or olive oil.
Step 2
Make protein fudge bars by mixing 1/2 cup of melted margarine and 4 oz. of cream cheese. Mix in 2 1/3 cups of protein powder and add some walnuts or other type of nut if desired. Pour the mixture into a greased bread pan and allow to cool.
Step 3
Add 1 tbsp. of protein powder to your next bowl of oatmeal. This can add extra flavor to your meal, and also serve as a simple way to incorporate more protein into your diet.
Tips and Warnings
- The recommended amount of protein for a healthy adult is .36 g per lb. of body weight. To make your smoothing colder without adding too much ice, chop and freeze your bananas and strawberries prior to making the smoothie.
Things You'll Need
- Blender
- 1 scoop protein powder
- 1/2 pack instant breakfast powder, such as Carnation Instant Breakfast
- 1/2 cup water
- 1/2 cup orange juice
- 1/2 banana
- 3 strawberries
- 3 ice cubes
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