There's no need to purchase expensive products from the health food store to make a high-protein shake or smoothie. Many food items that are found in a typical kitchen will work just fine. Shakes can be a delicious and satisfying snack or meal, but if you're not careful, they can quickly turn into a high-calorie dessert that is void of any nutritional benefit. Stick to ingredients that provide protein, fiber, vitamins and minerals and you'll have a drink that tastes like a treat but that is still good for you.
Step 1
Place 1 cup of milk into a blender. Per cup, milk contains 9 g of protein for the nonfat variety, 10 g for 1 and 2 percent and 8 g for whole. Milk is also comparable to bananas for potassium content, and it provides you with calcium and vitamins A, C and D.
Step 2
Scoop ¾ cup of cooked oatmeal into the blender along with the milk. Oatmeal is a whole-grain food that contains approximately 5 g of protein per serving, depending on the variety, along with fiber, magnesium and iron. The oatmeal will also help thicken your shake.
Step 3
Add ½ cup of plain yogurt to the shake. Yogurt contains between 8 and 12 g of protein per cup, depending on the brand and variety. Yogurt also holds similar nutritional value to milk, allowing you to consume calcium, potassium, phosphorus and vitamin D.
Step 4
Spoon 1 to 2 tbsp. of peanut butter in the blender for an additional 3-1/2 to 7 g of protein. Peanut butter will also add a sweet nutty taste to the shake, while providing you with heart-healthy fats and magnesium.
Step 5
Add ½ cup of fresh or frozen strawberries, or berries of your preference, along with one small banana to provide natural sweetness and additional fiber, antioxidants, vitamins and minerals.
Step 6
Place three ice cubes into the shake.
Step 7
Blend the shake on high until all of the ingredients are well-mixed. Pour it into a glass and serve as either a snack, meal replacement or to refuel after a workout.
Things You'll Need
- 1 cup milk
- 3/4 cup cooked oatmeal
- 1/2 cup plain yogurt
- 1 to 2 tbsp. peanut butter
- 1/2 cup berries
- 1 small banana
- 3 ice cubes
- Blender
- Glass
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