Packaged protein shakes and mixes can be expensive and full of additives you may not want to consume. Making your own at home can save you money and ensure you ingest only quality ingredients. A protein shake for meal replacement generally contains between 300 and 450 calories and offers 12 g to 25 g of protein, along with healthy carbohydrates, such as fruits, vegetables or grains, and a small amount of heart-healthy fat.
Tropical Breakfast Shake
A shake helps you get optimal morning nutrition, but it is quickly prepared, so you can get out the door. Blend together 1/2 cup pineapple juice, 1 banana, 1 cup plain, low-fat yogurt, 1//2 cup of strawberries and 2 tbsp. of wheat germ. This shake offers 390 calories and about 15 g of protein, as long as you use a yogurt with 12 g of protein per 8 oz.
Pomegranate Shake
Pomegranates are a source of antioxidants, which scavenge free radicals in the body that contribute to disease and aging. Hemp protein is a complete vegan and raw form of protein. Flax seeds provide omega-3 fatty acids to support brain development and heart health. Blend together one banana, one date -- for natural sweetness -- 1 cup of cold water, 1 cup of ice, 1 cup of pomegranate seeds, 1 tbsp. of ground flax seed and 4 tbsp. of hemp protein. The smoothie contains about 450 calories and 13 g of protein.
Peanut Butter Banana Shake
Peanut butter is a source of unsaturated fats, and oats offer soluble and insoluble fiber to regulate digestion and cholesterol levels. Blend together 1/2 of a frozen banana, 1 cup of milk, 1/4 cup of rolled, raw oats and 1 tbsp. of peanut butter. The oats makes this shake hearty, with 361 calories and 17 g of protein.
Soy Protein Shake
A meal replacement shake can be a good way for vegans, who eat no animal products, to obtain protein in an expedient manner. In a blender, whip together 1 frozen banana, 1 tbsp. of flax seed oil, 1 tbsp. of honey, 1/2 cup of sliced mangoes, 1 tbsp. of almond butter, 1 cup coconut water and 1 oz. of soy protein isolate. This shake provides just about 300 calories with 14 g of protein.
References
- USDA: Nutrient Database
- "Food for Fitness;" Chris Carmichael; 2004
- "Thrive: The Vegan Nutrition Guide;" Brendan Brazier; 2007
- University of Maryland Medical Center: Omega-3 Fatty Acids
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