Protein shakes are not just for bodybuilders and weight-conscious dieters. An 8-oz. protein shake for breakfast or lunch can be a timesaving way to ensure you get enough protein each day as well as a way to fend off mid-morning or afternoon hunger pangs. Rather than mixing each shake individually, mix up enough to last about four days to ensure you always have the option to grab and go.
Step 1
Add two scoops -- about 2 tbsp. -- of dry protein or whey powder, 2 tbsp. of flax seed and 4 cups of skim milk for every 32 oz. of liquid protein shakes to a large mixing bowl or blender.
Step 2
Mix the shakes with an electric hand mixer set to low speed or blend the ingredients in a blender for one to two minutes until the powder dissolves and the mixture is smooth.
Step 3
Pour the protein shakes into individual 8-oz. bottles, cover tightly and store them in your refrigerator. As an alternate option, pour the shake into a single, pint-size container with a tight fitting lid.
Step 4
Add about 1/3 cup of frozen fruit to each 8-oz. container on the day you plan to drink the shake. Give it a few shakes to mix and then go.
Tips and Warnings
- Do not add fruit flavorings more than a day in advance, as this can cause the fruit to lose its texture and become mushy. To ensure your shakes remain fresh and tasty, mix only as many shakes as you will consume in four to six days.
Things You'll Need
- Protein or whey powder
- Flax seed
- Skim milk
- Hand mixer, electric
- Blender
- 8- or 32-oz. containers
- Frozen fruit
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