A whey protein and fruit shake provides a protein-packed kick-start to your day. According to the American Dietetic Association, breakfast "fuels the body to help provide energy, better concentration and problem-solving ability throughout the day." A bagel or donut provides carbohydrates, but adding protein reduces your hunger through the day -- an added benefit in weight reduction. You need only a few minutes to prepare and drink a whey protein shake.
Step 1
Measure 1 to 2 cups of fresh fruit into the blender. Use fruits loaded with fiber and antioxidants, such as blueberries, strawberries, oranges, plums and prunes. Using banana adds extra potassium to the shake.
Step 2
Add 1 cup of vanilla low-fat yogurt. Choose a different flavor if it suits your taste.
Step 3
Add whey protein powder in the quantity recommended by the manufacturer. Use a low-sugar, low-carbohydrate, low-fat brand to avoid adding a large number of calories.
Step 4
Add 2 cups crushed ice; blend well. Add water, milk or soy milk as needed to thin the protein shake to the desired consistency. Add a dash of sugar or sweetener to taste, if desired.
Step 5
Serve in a reusable plastic water bottle, so you can drink on the run.
Tips and Warnings
- Consult your health provider or dietitian before beginning any diet plan or adding a whey protein supplement. Some herbal remedies and supplements, which may be present in whey protein mixes, can interfere with prescription medications. Whey protein acts as an appetite suppressant. According to MayoClinic.com, whey protein may help to control blood sugar.
- A healthy fruit and whey protein shake still has calories; measure and count your calories or carbohydrates according to your diet plan. Beware of allergies to any of your shake ingredients; if you have trouble breathing or experience hives or chest pains, see your doctor immediately.
Things You'll Need
- Blender
- Measuring cup
- Fresh fruit
- Yogurt
- Whey protein powder
- Crushed ice
- Water, milk or soy milk
- Sugar or sweetener (optional)
References
- American Dietetic Association; During National Nutrition Month 2004, American Dietetic Association Says Breakfast Is the Most Important Meal of the Day; February 2004
- The Dr. Oz Show; Boost Your Declining Metabolism; Lisa Lynn; April 2011
- University of Illinois, McKinley Health Center; Creatine and Whey Protein Supplements; December 2008
- "USA Today"; Breakfasts with Protein, Fiber Start the School Year Right; Nanci Hellmich; August 2011
- MayoClinic.com; Whey Protein; August 2011
- "Reader's Digest"; Top 10 Antioxidant-Rich Fruits and Veggies
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