Homemade protein shakes are easy to make, money-saving and good for you. Use your favorite ingredients to create a healthy meal, snack or treat that won't put a damper on your lifestyle goals.
Step 1
Pour 3/4 cup of your desired beverage into a blender. Low-fat milk, almond milk, soy milk, fruit juice and water are all suitable choices. The milk products will add protein content and smoother texture. Fruit juice will add nutrients and sweetness. Water is the best choice for those seeking lower-calorie smoothies.
Step 2
Add your protein of choice. Best protein ingredients are 1 cup non-fat yogurt, 2 oz. tofu or 1 scoop protein powder. Yogurt and tofu add thickness to the texture and are idea for those opposed to protein powders. Whey protein powder is suitable prior to workouts as it is a fast working form of protein. Soy protein and tofu are both vegan and nondairy choices.
Step 3
Add fresh and frozen fruits of choice. Frozen berries work well as do bananas, pineapple and fresh strawberries. However, any fruit will do. Use what you have on hand and choose a variety in order to enhance nutrient value and flavor of the smoothie.
Step 4
Add sweeteners and flavor additives of choice. Most smoothies are sweet enough from the fruit. Taste the smoothie and decide whether you'd like to add a packet or teaspoon of Stevia, Splenda, raw sugar or honey. To enhance the smoothie's flavor, add a splash of pure vanilla or almond extract or a dash of cinnamon.
Step 5
Blend the mixture to desired consistency. If the smoothie is too thin, add yogurt, banana or ice. If it is too thick, add another splash of your desired liquid.
Step 6
Pour into a tall glass and serve immediately.
Tips and Warnings
- Additional fresh fruit may be used in place of frozen fruit and vice versa. Frozen bananas work well in smoothies. To use them, slice and freeze the banana without the peel beforehand.
Things You'll Need
- 3/4 cup beverage of choice
- Protein of choice
- 1/2 cup frozen fruit
- 1/2 cup fresh fruit
- Sweeteners and/or flavor additives
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