The cell is considered as the basic unit of life because we are all made by the combination of billions of these little cells. They are responsible for all of our bodily functions. And for these cells to do their respective functions properly, they need energy, which they make with all the nutrition that we gain through consumption of food. Vitamins, carbohydrates, minerals etc. all have different purposes in our body. But the most important in terms of body cells are proteins. And one of the most proteins is whey. There are many ways through which you can supplement your body with the right amount of whey protein. But instead of taking supplements, people prefer the natural way more, as it comes with no side effect. And there is no single way in which you can fulfill your daily need. There are many shakes, smoothies, and many other natural whey protein powder recipes that you can enjoy and benefit from at the same time.
Protein is present in all of the cells of our body. The body requires proteins from the food that we eat so that it could build and maintain the skin, muscles, and the bones. So what food sources do we get our protein from? The protein in our daily diet comes from meat, dairy products, nuts, and other certain grains and beans (1). There is, however, a little distinction here. Proteins are made up of amino acids, of which, there are three types.
- Essential amino acids are those that the body cannot make. It has to consume these in order to supplement.
- Nonessential amino acids are synthesized inside our bodies. The body fulfills the requirement even if our food does not contain them.
- Conditional amino acids are not needed unless there is an illness of any sort. (2)
Meats and other products that we get from animals are known as complete proteins, meaning that they provide the body with all of the proteins that the body cannot make. Food products coming from plants have incomplete proteins. This means that we have to eat a wide variety of different foods to gain all the kinds of amino acids (proteins) that your body requires. We should consume a minimum amount of proteins in a day to properly function. This is because the human body does not store protein like it stores other nutrients like fat and carbohydrates. How much protein should a person take in a day? This amount can vary from person to person, depending on a lot of factors like health, age, level of physical activity, and sex (3).
To give you a general idea as to how much should your daily protein intake be depending on the kind of physical activity you do in accordance with your weight, here are a few pointers.
- If you are inactive and tend to spend a lot of your time sitting in the same seat, your protein intake is about 0.36 grams per pound of body weight.
- If you are an athlete who plays sports just for recreational purposes, then you can estimate your protein requirement as anywhere between 0.45 and 0.68 grams per pound of body weight.
- If you are an athlete that participates regularly in sports that are a show of endurance or aerobic abilities, then your protein intake varies between 0.55 to 0.64 grams of protein per pound of body weight.
- If you are an athlete or associated with sports that are related to strength, then your ideal intake would be between 0.73 to 0.82 grams of protein per pound of body weight.
- If you are an active person whose prime objective right now is to avoid as many calories as possible, then you are looking at about 0.82 grams of protein per pound of body weight.
- And the maximum that a person should use as per their body weight is around 0.91 grams per pound body weight.
So, keeping these stats in mind, and taking an average body weight of, say 150 pounds, the average protein intake of a person with a sedentary lifestyle would be around 54 grams. Similarly, for a recreational athlete, it will be anywhere between 68 to 102 grams. For athletes in endurance and aerobic activities, it will be between 82 to 95 and for those in strength related activities, it will be between 109 to 122 grams of protein. In accordance to this, for a person with a very active lifestyle who is limiting their calories, the proper intake of protein is about a 122 grams in a day, with the maximum that a person should consume being 136 grams.
But if you are overweight and owe your extra fat to the increased amount of body fat and not muscle gain, then you need to use the weight that you desire to achieve for calculating the amount of protein your body needs. (4)
We now know what are proteins and how much of it is required by our bodies to function properly. Now we need to know what important functions do proteins perform in our body.
- Proteins play a huge role in our immune system. The antibodies in our bodies, whose primary function is to attach themselves to bacterias and viruses, for the purpose of protecting us from them, are made up of proteins (5).
- In any chemical reaction, the catalyst is a chemical that speeds up the process by decreasing the amount of energy required to make it possible (6). Enzymes, basically, are biological catalysts that are highly specific in their nature (7). One of the many tasks of proteins is to act as enzymes that promote the rate of reaction inside the cells. If there are no catalysts, most of these reactions are extremely slow in the temperature and pressure conditions that are important for sustaining life. Enzymes speed up these rates, making the reactions happen in fractions of a second, which would otherwise take several years. And these enzymes are proteins (8).
- Proteins are also the messengers of the body. They perform transmission of signals for the purpose of coordination of biological reactions and processes between two different organs, tissues or cells (9). A really great example of this can be the hormones of our body, that transmit various signals in our body, from growth to adrenaline.
- Some proteins, like Actin, are used in providing the cells in a body a certain structure and support. To be talking on the larger level, these proteins allow the body to move.
- Proteins like Ferritin attach themselves to certain atoms and molecules. They then, carry them inside the cells or throughout the body, depending on wherever they are required. Thus, proteins also play a role in storage and transportation of certain elements in the body. (10)
The protein that we get from cattle milk is divided into two categories. These are casein and whey protein. Casein forms about 80% of milk protein, while the rest is simply whey protein (11). Natural whey protein has its sources in the making of cheese. We obtain whey protein from the liquid part of the milk when it is separated from the curd that is used in making cheese. This liquid part is also called whey. We know whey as the supplement that is used for the improvement of performance in sports, as a food additive and a milk alternative for people who are intolerant to lactose. It also finds use as a replacement or additive in infant formulas that are based usually in milk (12). It is also found that whey is richer in vitamins and minerals, and that is why it is mostly recognized for its use in sports nutrition. Apart from that, whey is also used in baked products, salad dressings, emulsifiers and medical nutritional formulas.
Natural whey is processed in different ways to give us the final consumable product. In the end, there are 3 different forms in which we obtain whey for consumption. These are-
- Whey protein powder- It has a wide variety of applications in the food industry. It is an additive in products like beef, dairy, bakery, confectionery, and snacks. Even the powder itself has many different forms, like the sweet whey, acid whey, demineralized and other reduced forms. The demineralized form is used in products of other sports nutrition.
- Whey protein concentrate- Further processing of whey to remove water, lactose, ash and some of the minerals. They are more preferred by athletes because they contain more biologically active compounds.
- Whey protein isolates- Isolates are the purest source of protein available, with concentrations running up to 90% of proteins and even higher. When it is processed, fats and lactose are removed. Although the protein content in isolates is higher, it often has proteins that have turned denatured by all the processing. This might often mean that the effectiveness of the protein has been decreased. So if you are confused that does whey protein have lactose, whey isolates do not have any.
Whey, in itself, is a complete protein because of the presence of components that are active on a biological level. These are like an additional benefit for the enhancement of our bodily functions (13).
It does not matter what is whey being prescribed to you. But if simply adding them in a shaker with water or skimmed milk is a little too bland and boring for you, don’t get disheartened. There are many other ways in which you can use whey protein powder daily and in a healthy manner. Here is a list of all the delicacies that you can prepare using natural whey protein powder.
Natural Whey Protein Powder Recipes
If you are looking for recipes to include whey protein powder in your daily nutrition, the reason does not matter. You may be a fitness freak who is looking to gain some more muscle mass, or a newbie aiming to lose weight in a healthy manner; you may be an athlete of an endurance sport or maybe you are just lactose intolerant; that does not matter. And it is not necessary that you make special shakes or smoothies to bring whey in your life. There are a lot of other ways like whey protein shake, smoothies, pancakes, oatmeal, cookies and so many other recipes. If you really want to make the best natural whey protein a part of your diet, here is a list of brilliant and tasty recipes that you can give a try for completing your daily requirements.
1. PB&J Smoothie
Peanut butter and jelly sandwiches continue to be the favorite breakfast snack of millions of people. It is the tastiest and easiest combination of two flavors that have been rocking the taste buds of people of all generations for decades now. It is only logical that the best way to bring whey into our lives is to consume it in a flavor that our palate recognizes all too easily. The PB&J smoothie is lip-smacking tasty and really easy to make. Here is what you will need.
- A cup of frozen berries
- All natural peanut butter- a tablespoon
- A scoop of vanilla flavored natural whey protein powder
- Rolled oats- 2 tablespoons
- A cup of soy milk
What adds to the charm is that it is really easy to make. All you have to do is put in all the ingredients in a blender and keep it going until the mixture turns smooth. This smoothie is only about 400 calories but gives you about 41 grams of protein. It can easily be crowned as the favorite in the world of whey protein smoothies.
Recipe by Fit Foodie Finds.
If You wish to go for a lower calorie and protein intake but want the same flavor to remain on your tongue, you can give a try to another recipe for a PB&J smoothie. It is the same as removing the crusts from your bread while making a sandwich.
- Vanilla flavored whey protein powdered- 1 scoop
- Unsweetened almond milk- 1 cup
- Peanut butter- 1 tablespoon
- Raspberry preserves (sweetened by Stevia)- 2 teaspoon
- Raspberries- fourth of a cup
- Blackberries- fourth of a cup
- One cup of ice
You need to put all the ingredients in a blender and mix them well until it becomes smooth in texture. This smoothie has around 350 calories and about 32 grams of protein but has the same exciting combination of tastes of peanuts and berries.
Recipe from BodyBuilding.com
2. Chocolate Peanut Butter Protein Bites
Right next to PB&J comes the number of the second best combination of flavors in sandwiches. There comes a phase in everyone’s life where they spread peanut butter on one slice of bread and chocolate syrup on the other. And upon tasting this, almost everyone instantly thought of themselves as master bakers. But it is not difficult to recreate that taste and still managing to keep it within the limits of healthy food. Yes, you can make it using whey protein powder. And no, this does not necessarily have to be a smoothie or shake to drink. If you are shaken badly by the number of shakers that you have to wash in a day, you can always make small bite-sized treats to consume, too. These are yummy and beneficial at the same time.
- Natural Peanut butter- 3/4th cup and 2 tablespoons
- Maple Syrup- fourth of a cup
- Water- 2 teaspoon
- Vanilla Extract- 1 teaspoon
- Almond flour- 2/3rd cup
- Cocoa Powder- 1 tablespoon
- Mini, semi-sweet chocolate chips (Dairy-free or vegan)- 6 tablespoon
- Dark Chocolate Best Organic Whey Protein Powder- 2 scoops
- A pinch of salt, if the butter you use is unsalted
Simply mix the ingredients together well and then make them into bite-sized rolls. The dough at the end of mixing should be a little crumbly but not too much. It should be at least firm enough to form bites out of it. If you feel that it is too dry, add some water to the mix. Put the bites into an airtight container and refrigerate this for about a week. These bites freeze really well. With the measurement of the ingredients mentioned here, you should be able to make about 20 bites of average size.
Recipe by Tera’s
3. Banana Bread Protein Shake
Banana bread is famous for the rich and indulging taste it leaves behind in our mouths. And it will be a really exhilarating experience to taste that in a rich and smooth texture of a shake full of healthy proteins. With enough calories to be considered a small meal in itself, banana bread protein shake is definitely worth a try for everyone. It is extremely tasty and that makes it difficult to gulp down the fact that it is actually healthy for us too. What matters in this shake is not just the taste, but also the consistency and texture of this shake. It is an ideal breakfast and post workout snack for everyone.
- Fat-free cottage cheese- half a cup
- Vanilla flavored Whey Protein Powder- 1 scoop
- Stevia Powder- 2 to 4 packets
- Ice cubes- 5 to 10
- Water- half or full cup
- Nutmeg- a pinch
- Cinnamon- a pinch
- Ripe banana (fresh or frozen)- half
- Vanilla or butter extract- half teaspoon
- Optional: 2 tablespoons of oats or half teaspoon of Xantham gum
To answer the multiple questions in your head, cottage cheese is used because it is what gives the shake its consistency. But if you are allergic to dairy products, you can make use of tofu to a similar effect. The reason for choosing vanilla flavored whey powder is that is an ideal base to add a flavor too. And Xantham is easily available and is used because even a small amount of it makes the shake a lot thick and creamy.
Blend all the ingredients together in a jar till it acquires a creamy consistency. You can top this with a simple dash of cinnamon and chopped walnuts if you so desire. This one is so easy, that you can prepare it in as less as 1 to 5 minutes. Only that much of effort for something that has a whopping 37 grams of protein with only 230 calories.
Recipe by Dashing Dish
4. Almond Joy Protein Shake
Everyone loves almond milk for it is healthy, tasty and very useful. You can experiment a lot with it. And when we are talking about healthy whey protein shakes, there is no chance that almond milk will be left behind in the race. Using Almond milk has its own benefits as it is free of dairy, sot, gluten, lactose, eggs, cholesterol and MSG, hence covering all grounds when it comes to being allergic to any of the above. All of this makes it one of the best milk replacements out there. What’s best is that we can use almond milk to make an effective whey protein shake that tastes like heavens. It appeals to your taste buds so much so that it is even named Almond Joy Protein Shake. Here is what you will need to make it.
- Unsweetened Almond coconut blend- 1 cup
- Unflavored Whey Protein- third of a cup
- Slivered, raw almonds (Unsalted)- 2 tablespoon
- Golden Flaxseed (ground)- 1 tablespoon
- Cocoa Powder- 1 tablespoon
- Coconut sugar- 2 tablespoon
- Ice- 1 cup
Put in all the ingredients in a jar and blend until it obtains a smooth creamy consistency, and enjoy this shake. This is one of the best gluten-free whey protein shakes that you will ever try.
Recipe courtesy Amee’s Savory Dish
5. Almond Butter Protein Pancakes
Pancakes are one of the most favorite breakfast preparations of a huge chunk of the population. In fact, there are many of us who cannot imagine our mornings without pancakes. And people love them because they take such little effort, and still come out with a texture that just takes us away. But most of us cannot enjoy pancakes because of being allergic to one or many of the ingredients of a normal pancake. But if you wish to supplement your daily protein needs without compromising your own health, you can feast on these pancakes made with whey protein powder. What is even more attractive in these is that we use almond butter on them, giving it a welcome twist of taste.
- Vanilla flavored Whey protein powder- 1 scoop
- Egg Whites- 3
- Water- fourth of a cup
- Almond butter- 1 tablespoon
- Sweetener- 1 packet
- Sugar-free syrup- 2 tablespoon
Mix all the ingredients in a bowl and if you feel that there is a need for some water to get the correct consistency. The rest goes like all other kinds of pancakes. You spread them on a shallow pan and cook on a medium heat. Lay them on the plate and spread about a tablespoon of almond butter on the top of pancakes. On the pancakes, sprinkle the sweetener of your choice, layering them with maple syrup (sugar-free kind). If you wish, you can add a few strawberries or a banana for a better than ordinary experience. The amount of ingredients we took in this, will prepare one serving with 2 to 3 pancakes. This all amounts to about 145 calories and almost 35 grams of protein.
Recipe by BodyBuilding.com
6. Chocolate Banana Protein Pancakes
Speaking of pancakes, not about everyone is a fan of having the same simple pancakes every day. Everybody wants variety, and this recipe is all about that: variety. These are your plain old pancakes. But they also have a tinge of our favorite chocolate flavor packed with the power of bananas. They are super easy to make and are extremely tasty. You can make them every day without feeling the guilt of having chocolate every day. Here is what all you will be needing.
- Dark chocolate flavored Whey Protein Powder- 2 scoops
- Mashed large banana- 1
- Eggs- 2
- Baking powder- 1/8th of a teaspoon
- Flour- 3 tablespoons
To make these delectable pancakes, prepare the batter by mixing all of the ingredients in a big bowl. At the same time heat a shallow frying pan on your stove or induction cooker on a medium heat. When the pan is hot enough to cook, spray it with some non-stick cooking spray. Now, pour the batter into the pan to prepare pancakes of medium size. Cook both sides of the pancake for about 45 second before taking them off from the pan. After you have stacked them on the plate, garnish them with the fresh fruits of your preference, nut butter or flakes of coconut. Enjoy them while they are still warm.
Recipe from Tera’s
7. Wild Berry Shake
Someone once said that “happiness is a bowl of fresh berries”. Well, they truly are. Berries have a wide range of taste and they are all equally pleasing and appealing. So if you have grown tired of all the sugar-flavored drinks and breakfast snacks, you can give a chance to the stunning berries that will never cease to surprise you. You can create masterpieces of shakes, with nothing but your whey powder and, yes, a bowl of fresh berries. What makes it better is that you can experiment and use berry flavored whey protein too. For making a wild berry shake you will be needing these.
- Whey Protein Powder (Any flavor, preferably vanilla or berry)- 2 scoops
- Raspberries- 8
- Strawberries- 4
- Blueberries- 15
- Non-fat milk- 2 cups
- Ice- a handful
After you have all the ingredients handy, the only thing you have to do is blend these all together in a jar until it becomes smooth in texture. Enjoy the different tastes of all the berries with the health benefits of the whey protein.
Recipe from BodyBuilding.com
8. Chocolate And Kale Protein Smoothie
A lot has already been said about the importance of green vegetables in our daily diet. And you should consume green vegetables for their numerous benefits for the human body. But, let’s just agree on this that not everyone finds the thought of gulping down greens much appetizing. There are not many fans of the way leafy vegetables taste. So there is a need for an alternate way. We found one such recipe that uses Kale with chocolate. You will be baffled by the way these two compliment each other in terms of taste. Add to that a little twist of whey protein and you got yourself the best of all the chocolate whey protein shake recipes, packed with everything you ever wanted in a protein smoothie. Here is how to make it.
- Fresh Kale, chopped- 2 cups
- Skimmed or Almond milk- 3/4th of a cup
- Chocolate flavored Whey Protein Powder- 1 scoop
- Peanut butter- 1 spoonful
- Banana- half
- Ice- handful
You need to mix the kale with the milk first. So blend them together until they have combined thoroughly. After this, you put in the remaining ingredients and blend them into a smooth drink. Enjoy this smoothie for a memorable and really tasteful experience of the two things you never could think would ever be in the same sentence.
Recipe courtesy Yummy Healthy Easy
9. Whey Protein Bread
Bread is among the most eaten food items in the world. It not just is the part of breakfast for most people. People make use of bread in almost every meal of their day in different manners. Be it for a sandwich or to eat after pasta, bread is set deep in all of our lifestyles. But it also has a high carbohydrate content. Owing to that, people switched to brown bread, which is not much of an improvement. What you need is fewer carbs and more protein. So what if you could still eat bread and get all the benefits of a protein-packed meal? Yes, this is possible. All you need to do is make your own bread and use it. It may sound impossible, but it is not. Here is what you require.
- Warm water- 1/4th of a cup
- Dry active yeast- 1 packet
- Sugar- 1 teaspoon
- Flour- 3 cups + cup for kneading
- Sugar 1 tablespoon
- Warm water 1 cup + 1 tablespoon
- Plain Whey Protein Powder- 2 scoops
Begin by mixing together water, yeast, and sugar in a bowl. Let the yeast bubble for about 5 minutes. After that time, add sugar, salt, and water. In this mixture, add the flour one cup at a time with thorough mixing. Use some flour to lightly dust the surface that you will put the dough on. Use the remaining floor to cover your hands and begin kneading the dough. In between the process, keep adding the protein powder one scoop at a time. You will have to knead the dough for approximately 5 minutes before it turns smooth, at which point you have to stop.
Next up is baking this dough into bread. You begin by preheating the oven to about 350 degrees. Allow the dough to rise for about 20 minutes, after which you apply some grease to the inside of a pan and place the dough in it. Gently pat the edges to make sure that it is in level. Place this pan on the second shelf of the oven, where it is baked for 20 minutes at the set temperature. Now transfer the pan to the first shelf and turn up the temperature of the oven to 420 degrees. Let it bake at this temperature for about 10 degrees. Take the pan out of the oven and wait for about 5 minutes before placing it on a wire rack for cooling.
After it has cooled, you can eat it immediately or can store it in a tight shrink wrap.
Recipe from Tera’s
10. Cinnamon French Toast
French toast has managed to make a space among a lot of people’s breakfast menus. They are surely loved a lot by many. And not just breakfast, it is also a famous and favored snack. French toast is usually made with the regular bread, and some health enthusiasts even use brown bread for them. But you can bring a little welcome change by introducing whey protein bread in your life, especially for making delicacies like French toast. And adding something as small as a dash of cinnamon to the eggs will not only lift your the taste of the toast, but also your spirits every day. You will have to use the Whey Protein bread for this toast. Here is what you need to do to make a cinnamon French toast
- Whey Protein bread
- Eggs- 6
- Milk- 1 cup
- Nutmeg- 1 pinch
- Cinnamon- 2 teaspoons
You need to prepare the protein bread beforehand for preparing this toast. If you already have it, then you need to cut slices that are about a quarter of an inch thick. In a bowl wide enough to fit the slices, mix eggs, milk, nutmeg, and cinnamon. Stir this solution while preheating a girdle at 300 degrees or a stove top at medium heat. With the help of a fork, dip the piece of bread into the mix and ensure that it has been covered entirely before cooking it. Now place the slice on the cooking surface. You need to cook both the sides until they turn golden brown. You can eat it directly or freeze it for future use.
Recipe by Tera’s
11. Cookie Dough Protein Shake
For an active person or athlete supposed to be on a strict diet, it is nothing short of a sin to even think about chocolate chips and cookies. But what if you could actually drink your fill of cookie, without ever creating a doubt in your head? It is possible. And if not a cookie, you can get the next best thing; cookie dough. Cookie dough protein shake is an adventurous walk that you must take for all the cravings but still managing to keep it all healthy and nutritious for yourself. It is simple enough to make for something that deserves the yum tag. You will see how easy it is by just taking a look at the ingredients.
- Skimmed milk (Frozen in an ice cube tray)- 1 cup
- Whey Protein powder, cake batter flavor- 2 scoops
- Vanilla Extract- 6 drops
- Chocolate chips
Yes, that is just about it. That is all you will require to make this beautiful shake flavored like a cookie and topped with chocolate chips. Mix everything except the chips, and blend them together till you see the texture smoothening. To this, add the number of chocolate chips that you want in your shake, and pulse blend the mixture 3 to 4 times. Enjoy this shake immediately.
Recipe by Infinite labs
12. Chocolate Fudge Protein Shake
Chocolate fudge may not call to the health freak side of you, but it does tug at the chocolate-loving corner of your heart. Even to breath near one may feel like you are cheating on your strict diet regimen, but it is not true. You can enjoy the taste of your favorite chocolate fudge in a protein shake. Yes, you can maintain the regular intake of protein that your body needs and consume zero cholesterol with this shake. Another feather in the cap of this shake is that it is so easy to make that almost everyone can make and enjoy it, without worrying about any ill effect. You will see just how easy, but before that, here is what you need.
- Milk (any)- 1 cup
- Dutch Cocoa Powder- 2 teaspoon
- Chocolate flavored Whey Protein powder- 1 tablespoon
- Overripe Banana (frozen)- 1
- Salt- 1/16th of a teaspoon
- Pure Vanilla extract- 1/4th of a teaspoon
- Sweetener- Optional (depends on the protein powder)
- Nut butter- Optional, 1 to 2 tablespoon
As to the easy part, all you need to do is to put everything in a jar and blend them. You can use a hand blender or a mixer, both work just fine. Mix them until the shake gets completely smooth and serve the drink chilled properly. This shake gives you about 143 calories and about 10 grams of protein. But the best thing about it is that it is completely free of any cholesterol. Also, the only sugar in this shake comes from the banana, given that you use protein powder and milk with no sugar.
Recipe from Chocolate Covered Katie
13. Peanut Butter Coconut Craving
To everyone out there who says that the perfect taste combination does not exist, well, we have an answer for you. And also, to all those who say that you cannot achieve tasty and healthy at the same time, we have something in store for you too. The combination of almond milk and coconut prepares a brilliant base, and the peanut butter just adds to the entire charm of the shake. If it is a favorite amongst athletes, so why shouldn’t you also give it a try? It is really easy to make and takes a small number of ingredients to prepare. All you need are these.
- Coconut milk- 1/4th of a cup
- Almond milk, unsweetened- 1/3rd of a cup
- Peanut butter or PB2- 1 tablespoon
- Whey Vanilla Ice Cream- 1 scoop
You need to simply take all the ingredients and blend them together in a blender. After this, you need to freeze the shake. Bring it out of the freezer 5 minutes prior to consumption and enjoy it chilled. One serving (shake) contains a whopping 350 calories and 29.3 grams of protein. It is enough to say that this shake is a meal in itself.
Recipe by BodyBuilding.com
14. Banana Butterscotch Chia Seed Pudding
There are infinite possibilities when it comes to experimenting with ingredients of a certain food product. And most of it is already tried and tested by many across the globe. Pudding has been a favorite across generations, and it is impossible that if someone puts one on the table in front of you that you could resist it. But then, you have to control some of your instincts, maybe because of a doctor or self-imposed prohibition of a certain food product. But it is okay, as something like that cannot stop you from eating a tasty and creamy pudding. You can prepare a banana butterscotch chia seed pudding using whey protein powder at home and enjoy the best of both the worlds. The flavors might seem to you as if they don’t add up, but it just might be the best combination that you ever tried your hand at. Follow these instructions to make this pudding.
- Banana, rip- half
- Vanilla almond milk, unsweetened- 1 cup
- Butterscotch- 1 tablespoon, plus a little more if you wish to drizzle
- Organic Bourbon Vanilla Whey Protein Powder- 1 scoop
- Chia Seeds- half a cup
In a food processor or a blender, blend together banana and almond milk to make a smooth mix. To this, add the whey protein powder and butterscotch, followed by blending it all again. Into a separate container that can be sealed, measure and put chia seeds. Over the seeds, pour the banana mixture that you prepared, and beat the solution with a fork until it gets mixed. Put a lid on this container and refrigerate it for a few hours, although, overnight will be more preferred. Before eating, you can drizzle some butterscotch over the pudding to add some more color and taste to it. You surely will enjoy this.
Recipe from Tera’s
15. Decadent Vanilla Almond Protein Smoothie
If you are one of those who does not like to step out of there comfort zones to do anything, even something as trivial as a new flavor puts you off, then this recipe is definitely for you. For many, it is sometimes a bit hard to venture into experimentation with flavors, and they really like to stick to the old faithful. It might be a little difficult to believe, but it is still possible to keep trying new things and still remain in the range of flavors that everyone is comfortable with. One of those is the decadent vanilla almond protein smoothie. It is the perfect breakfast or midway through the day snack for just about everyone. It has protein, fiber, calcium and all things good in it.
- Vanilla flavored protein powder- 1 scoop
- Banana, preferably frozen- half
- Fat-free vanilla yogurt- 1/4th of a cup
- Almond butter, or any other nut butter that you prefer- 1 tablespoon
- Vanilla almond milk, unsweetened- 3/4th of a cup
- Ice cubes- 3 to 4
In a blender jar, combine all ingredients and blend them together. Aim for a smooth consistency, finishing by topping with chopped almonds, cinnamon or flax seeds. Enjoy cold. This smoothie contains about 255 calories, with 22 grams of protein. An added charm of this is that it free of cholesterol.
Recipe from Dishing Out Health
16. Whey Protein Banana Pancakes
Pancakes are like apples of the breakfast world. Nobody knows how to say no to them. And since you cannot say no to them, you have no other choice but to figure out ways to get more out of them. For people who hit the gym every day, or those who keep fit for the sake of sports, here is a little trick that you can use to gain more protein every day from your regular pancakes. You can make your pancakes using whey protein powder and a couple of bananas. What is surprising is that the attempt to make it healthy does not compromise with the mouthwatering taste of the pancakes at all.
- Vanilla Whey Protein- 2 tablespoons or 40 grams
- Bananas- 2, one for the batter and other for garnishing
- Oatmeal- 1/4th of a cup
- Egg- 1
- Baking powder- 1/4th of a teaspoon
- Vanilla extract- half a teaspoon
- Salt- a pinch
- Melted butter or cooking oil- 1 tablespoon
- Honey- for drizzling
You begin by blending the oatmeal to give you oat flour. To this, add the baking powder, a pinch of salt and the whey powder. Mix them thoroughly to combine them. In a jar, blend together the egg, vanilla extract, and slices of a banana. Now, add to this the flour mixture you prepared earlier with a little bit of water and stir a bit to combine. Blend this mixture properly but remember to not do it too much, or the pancakes will turn out to be tough. Rather, give it a couple of pulses and let the batter sit for around 3 to 5 minutes.
Preheat a pan over medium heat and brush its surface with some butter or cooking oil. On this, pour some of the batter and cover the pan, turning the heat to low. Wait for the bubbles to pop up on the surface of the pancake. Flip it to the other side and continue cooking. Stack a few pancakes on a plate, garnishing with slices of banana. Drizzle some honey on the stack and enjoy the whey protein banana pancakes.
Recipe at Cookpad
17. Spinach + Ricotta Protein Calzones
Whenever there is any mention of Italian food, the first image is of cheese trickling down every corner of it. But too much of cheese is not usually seen as a healthy lifestyle choice by many. But if you really love Italian food, cheese, and spinach, but still want to complete the daily quota of protein, then you can really give a try to these protein calzones. Yes, it will use up cheese, and yes, it will be outstanding in its taste, but no, it will not be cheating on your strict diet. Not even the littlest bit. You begin by making the dough with these.
- Water- 3/4th of a cup + 2 tablespoons
- Active dry yeast- 1 package or 2 grams
- All-purpose flour- 3 cups
- Salt- half a teaspoon
- Plain Whey Protein Powder- 4 scoops
In a big bowl, pour some water and add the yeast to it. Let it rise for about 5 minutes before you mix it thoroughly with a fork. To this solution, add the salt, flour and whey protein powder. Stir the solution well and let it rise for about 20 minutes. Or you can also store it using a shrink wrap in a refrigerator overnight. Whenever you wish to use this dough, separate this into 8 equal pieces. Roll these pieces into flat circles and keep them aside while you prepare the stuffing.
- Fresh spinach- 10 oz (283 grams)
- Ricotta cheese- 16 oz (453 grams)
- Mozzarella cheese- 1 cup
- Parmesan cheese- half a cup
- Tomato sauce- 8 oz (226 grams)
For the stuffing, dice the fresh spinach and put in a bowl. To the spinach, add the ricotta and Parmesan cheese. Mix them thoroughly. Spread the dough surfaces and pour about a tablespoon of tomato puree in the middle of each layer of the dough. Over this, place two tablespoons of the spinach and cheese mixture. Sprinkle some salt and pepper according to taste over this. Bring one half of the dough over the other half, aligning the edges. Press the edges to bring them together, and fold them over on themselves to prepare a crust. For baking, we use egg whites. Brush the calzones with the egg whites before you bake them. Set the oven to 350 degrees and bake the calzones for a total of 25 minutes. After removing from the oven, let them cool for about 5 minutes before you start munching on them. You can even store them in the refrigerator, given that the container is airtight. You can garnish them with shredded mozzarella and serve them with salsa.
Recipe courtesy Tera’s
18. No Bake Pumpkin Protein Bites
Getting to eat an awesome snack treat without having to turn to the stove or the oven is something everyone wishes was possible. Most even believe that it cannot be done. Well, it is possible, and easy, too. These pumpkin protein bites need no baking and the recipe is just a simple “mix and roll” one. This recipe uses whey protein and is completely gluten-free, so you have nothing to worry about. You can enjoy these pumpkin protein bites as a breakfast, pre-workout, or post-workout snacks You can even munch on a couple of bites between meals if you feel too hungry. Or, meanwhile your order arrives, you can eat a few to keep the hunger down. There are a million ways you can enjoy these, and be proud that they did not take any time at all to prepare. Here is what you will need to make them.
- Old-fashioned oats, uncooked (gluten free)- 1 and a half cup
- Vanilla Whey protein powder- 3 scoops
- Pumpkin pie spice- 1 and a half teaspoon
- Honey- third of a cup + 1 tablespoon
- Nut butter- third of a cup
- Pumpkin puree- third of a cup
In a bowl, mix together the oats, pumpkin spice, and protein powder. Setting it aside, use a separate bowl to mix the nut butter and honey. Microwave this mixture for 30 seconds and add the pumpkin to it. Let the solution cool down a little bit. Now, combine the peanut butter mixture with the oats. Mix these two thoroughly, forming one big dough ball out of it.
Put the dough ball in the refrigerator for about 15 to 20 minutes. After taking it out, form balls of about an inch from the dough, and your pumpkin protein bites are ready with no baking required. You can store them in the refrigerator inside an airtight container.
Recipe by The Foodie Affair
19. Iced Protein Coffee
Coffee is the best thing to wake up to, every morning. Unless it is extremely hot outside, there is no topping the positive effect coffee can have on a person’s day. On hot days, a lot of people turn to cold and iced coffees. Though it is not a bad idea, there is still a lot of room in there for improvement. For example, there is a lot of sugar involved. This can be controlled by using artificial sweeteners, but the overall benefit, apart from the caffeine, that we gain from it are close to none. But, as mentioned before, there is room for improvement. And so, you can give your iced coffee a little kick of protein, by making this amazing iced protein coffee. This way, you are giving your body everything that it needs to kick start the day and make it fully free of any kind sluggishness. These are the things that you will need.
- Hot coffee, instant or brewed- 8 oz (226 grams)
- Integral Collagen- 1 scoop
- Super Sweet Blend- 1 tablespoon
- Ice cubes- 1 cup
- Natural Organic Whey Protein Powder- 1 scoop
- Almond milk
This may sound absurd, but you need to start with hot coffee. Most people prefer instant coffee, but if you wish, you can brew the coffee. Put this coffee in a larger tumbler of capacity around 24 to 30 oz (680 to 850 grams). In this coffee, mix and stir the collagen until it gets dissolved entirely. We mix the collagen in hot coffee because, in a colder brew, it becomes really difficult to dissolve. Now add the ice cubes and stir the coffee until it becomes icy cold.
To this, add the Super Sweet Blend. If you want, you can also put in Stevia powder in place of the sweetener blend. Also, add the unflavored whey protein powder and stir well. If you want, you can put the mix in a shaker and shake it to combine everything properly. Make sure that there are no lumps remaining in the shake. We added the protein powder into the shake when it got cold because, in a hot liquid, it forms lumps, rendering it completely useless.
Fill up to the top of the tumbler with almond milk and enjoy your protein-packed preparation, with more than 30 grams of it at the very beginning of your day.
Recipe from Fit Mom Journey
20. Blue Green Smoothie
Health experts stress a lot about the importance of green leafy vegetables in an individual’s life. They are the most nutritious of all the veggies that are available in the market. Similarly, berries play an equally important part in a person’s health. Combining these two is a thought that is quite unheard of. But as it turns out, it is not at all a bad idea. It is, in fact, a very beneficial step in terms of your health, shall you choose to take it. The blue-green smoothie is not just healthy. The combination of spinach with berries yields a taste that pleases the taste buds and cools your entire body from the inside. So why not give it a try? The things that you need are these.
- Spinach- 1 cup
- Almond milk- 1 and a half cup
- Strawberries- half a cup
- Blueberries- half a cup
- Banana- 1
- Wild Blueberry flavored Whey Protein powder- 2 scoops
As much as it beneficial for you, it is extremely easy to prepare too. Simply mix the ingredients and blend them together until they obtain a smooth consistency. This should take about 2 minutes.
Recipe by Tera’s
21. Peppermint Patty Protein Shake
Peppermint is widely known for the strong and sweet taste that leaves a strange kind of freshness behind in your mouth. It has a huge number of medicinal benefits too, which, combined with the sweetness, makes it the best thing to start your day with. And no, we are not talking about toothpaste. This is a breakfast snack with a small kick of peppermint, and it is doable. This protein shake has the taste of a peppermint patty with an incredibly smooth consistency. It is almost like drinking a peppermint patty. Apart from being packed with protein and having the benefits of peppermint, this shake, obviously, also serves to the chocolate craving that we all have. Also, it tastes brilliant. It is high in protein and still reasonable in terms of calories. Here is what you will need to make it.
- Fat-Free Cottage Cheese- half a cup
- Unsweetened Cocoa Powder- 2 tablespoon
- Whey Protein Powder, Chocolate or Vanilla- 1/4th of a cup
- Peppermint Extract- 2 to 4 drops
- Stevia- 1 to 3 packets
- Ice Cubes- 5 to 10
- Water- half or full cup
You only need about 5 minutes of your time to make this shake. Simply put everything in a jar and blend until it becomes smooth and creamy. About how much water and ice you should be using depends on how thick you want the shake to be. The less you use, the thicker and creamier it will be. One serving of this shake yields about 200 calories and a fantastic 39 grams of protein.
Recipe from Dashing Dish
22. Candy Corn Smoothie Pops
The childhood love for Popsicle sticks will never fade away. Many of us have even carried that love to our adult life because it is difficult to imagine a life without them. But while they are tasty, You cannot have them every day. Or can you? Well, if you can find a way to make them rich in protein and decrease the amount of sugar you get from it, then yes, you can have them every day. Better yet, make them on your own every day. With that, you can reach your daily goal of protein and personal satisfaction easily. It takes over an hour to make six of these candy corn smoothie pops, but all the time you spend in making these will be totally worth it. So it is time to take out the molds that have been collecting dust ever since you decided that you would go on a healthy streak. Here is how you can make these delights.
- Organic Bourbon Vanilla Whey Protein Powder- 3 scoops
- Coconut milk- 1 cup
- Shredded Coconut- third of a cup
- Mandarin Oranges- half a cup
- Orange Juice- 1 cup (half cup for each, orange and yellow layers)
- Chopped Mango (fresh or frozen)- half a cup
- Pineapple- 3/4th of a cup
- Banana- half
- Food coloring, red and yellow- optional for added coloring, few drops
In a jar, mix together coconut milk, a scoop of protein powder, and the coconut in a blender on a low speed. Pour this mixture into 6 Popsicle molds, spread evenly and filling up about a third of the mold. Freeze this for 30 minutes. While this white portion of the pops is freezing, mix together the Mandarin oranges, half cup orange juice, mango, 1 scoop protein, and the food coloring using a blender on a low setting. Let this mixture sit while the white portion is freezing. After the initial 30 minutes are over, pour the orange mixture over the white part, spreading evenly and filling up to two-thirds of the mold.
In another jar, blend together the pineapple, banana, half cup of orange choice, mango, a scoop of the protein powder, and food color, keeping it on a low setting. After the next 30 minutes are done, take the molds out and pour the yellow mixture over the orange part. Insert the sticks in the mold, completing the Popsicles. Put the mold back in the freezer and let it freeze overnight.
To separate the pops from the mold, just run the mold under some water so they get separated from the Popsicles. Enjoy the protein-rich Popsicles.
Recipe from Tera’s
23. Blueberry + Coconut Scones
If baked items are the elite class of food products, scones would probably hold a really high position in them. These mouth-watering, single serving cakes were probably invented for attracting the attention of just about anyone. Not only do they taste amazing, but they smell heavenly and look the part too. And if you can find a way to introduce the goodness of whey protein powder in these scones, there is just no topping the end result in terms of the combination of delicious and healthy. To add more to the already heightened appeal, your scones can also be made with the addition of blueberries. They are called blueberry + coconut scones, and here is how you can make a serving of those.
- Egg- 1
- Coconut oil, unsweetened- 3 tablespoon
- Organic Coconut Palm sugar- 1/4th of a cup
- Almond Milk- 3/4th of a cup
- All-purpose flour- 2 cups
- Whey vanilla honey goat protein powder- 2 scoops
- Baking Powder- 1 tablespoon
- Sea salt- half a teaspoon
- Coconut shreds- third of a cup
- Organic Blueberries- third of a cup
The preparation begins by preheating the oven to 400 degrees. In a bowl, mix egg, coconut oil, almond milk, coconut sugar, and with a whisk, stir them well. In a different bowl, mix together the flour, whey protein powder, baking powder and the salt. Make sure that they get thoroughly mixed.
Mixing them, slowly fold the dry mix into the wet solution. After this step, fold the coconut shreds and blueberries. You have now prepared the dough. Place small portions of this on a cookie sheet in a circle. Using your fingers gently, press the side of the dough to make it like a thick cookie. The best is to get a height of about 1 inch. On the top of these scones, sprinkle the extra shredded coconut you may have, or blueberries.
Bake these at about 400 degrees for 15 minutes. You can set the time for the prescribed time or you can check them regularly to stop the oven as soon as they turn a little golden brown. Before you begin serving the scones, allow them to cool down for about 10 minutes.
Recipe by Tera’s
24. “Samoa Cookie” Dairy Free Protein Shake
Cookies have been the most experimented baked food product, falling right after cakes. Many of us relate to them on a different level. The smell of freshly baked cookies takes us back to our childhood when mom or grandma used to bake our favorite cookies for us, and we used to pick them straight up from the pan, without worrying about how hot they were. The real struggle in this world is to find the correct kind of balance between the two worlds of delicious, baked food and the righteous, healthy one. But there is nothing wrong with both the worlds coming together and giving us something that pleases both the audiences and people who wish to coexist in both, happily. This recipe is based on the famous Samoa girl scouts cookies, packing all of its flavors in a protein topped milkshake. It is like drinking the cookies and getting enough energy to go through the day with no difficulty. A plus point of this shake is that is dairy free, meaning that right about anyone can drink this shake. Here is what you need to prepare this shake
- Full-fat coconut milk- fourth of a cup
- Almond milk or coconut milk beverage- half a cup
- Whey Protein Powder- 2 scoops
- Unsweetened coconut flakes- 1 tablespoon
- Paleo Caramel Sauce– 1 tablespoon, extra for garnishing
- Toasted coconut flakes- 1 teaspoon
- Dairy-free chocolate chips, melted- 1 tablespoon
- Ice- one or one and a half cup
We require a high speed blender for this shake. Beginning with that, blend together ice, coconut milk, almond milk, protein powder, coconut flakes, and caramel sauce. Keep the blender going until the mixture starts to turn smooth. Pour the shake into the glass. Garnish it using toasted coconut flakes and extra caramel sauce. If you wish to give it a little chocolaty twist, you can drizzle a small amount of the melted chocolate chips over the top. If you feel that the coconut flavor in the shake is a little too mild, you can use coconut extract. Add about an eighth of a teaspoon of it to significantly boost up the coconut flavor.
Recipe courtesy The Kitchen Prep Blog
25. Pumpkin Protein Bars
One thing that people do not find appealing about eating healthy food is the tasteless and bland quality that they have. For some of us, it is still a little far off to make the switch to the bland food that quickly. But if you are smart enough, you may not have to give up the spices at all. You can easily stock up on your fill of protein and still maintain the sanity of your taste buds. And that is what these pumpkin protein bites do. The strong and pleasant tastes of spices like cinnamon and clove feel heavenly and welcome on the tongue. Also, if you replace the butter with something like Applesauce, the overall fat content goes down, while still maintaining the correct moisture for a cake. Here is how you make those.
- Stevia Powder- 1 to 2 teaspoon
- Applesauce (baby food jar)- 4 oz (113 grams)
- Cinnamon (ground)- 2 teaspoon
- Ginger (ground)- one and a half teaspoon
- Clove (ground)- half teaspoon
- Baking powder- 1 teaspoon
- Baking soda- 1 teaspoon
- Salt- half teaspoon
- Vanilla extract- 2 teaspoon
- Egg whites, large- 4
- Raw pumpkin, canned- 15 oz (425 grams)
- Oat Flour- 2 cups
- Vanilla whey protein- 2 scoops
- Almond milk- half cup
- Walnuts, chopped- optional, half a cup
Since we are going to be baking these bars, we begin by preheating the oven to about 350 degrees. In a large bowl, mix everything except oat flour, protein powder, almond milk, and walnuts. Work these ingredients until they have mixed properly with each other. Take a 9×13 Pyrex dish and cover it with a non-stick spray.
Now, to the batter, add the remaining 3 ingredients (4, if you decide on mixing walnuts too) and mix until they are entirely fused together with the batter. Evenly spread this batter in the dish and bake in the oven for 30 minutes. After it is done, cut the bigger cake into 24 equal squares and your pumpkin protein bars are ready. Each square has 47 calories and 3.7 grams of protein if you choose to make them without walnuts. When made with walnuts, these protein bars each have 63 calories and 4 grams of protein. So bring out your mittens and start baking these tasteful protein bars.
Recipe from BodyBuilding.com
26. Strawberry Banana Protein Muffins
Muffins do not really need an occasion to be baked. You can bake them anywhere, any time you wish. But it can make you feel guilty, especially if you are on a diet of only healthy food. And to answer that guilt, you can always experiment with them, to get the best out of them. One such way is to make these whole wheat strawberry banana muffins. And for added benefits, you can make these using whey protein powder. Those who bake frequently know how difficult it is to make whole wheat products rise. Also, baking muffins with whey protein powder in them may make them go dry, and that can ruin the experience. You will have to introduce a little bit of a moisturizing agent like Greek yogurt or cottage cheese in it and avoid over baking the muffins. The use of banana is also important as they are a natural alternative to sugar and moisture. And also, strawberries are used so you can feel them in every bite you take of the muffin. Apart from that, here is how you make these muffins.
- Bananas, mashed- 2
- Egg, large- 1
- Greek yogurt, plain and 0%- half cup
- Almond milk, unsweetened and vanilla (plain)- quarter cup
- Pure vanilla extract- 2 teaspoon
- Whole wheat flour- 1 + 1/4th cup
- Whey protein powder, naturally sweetened, plain or vanilla- half cup
- Flaxseed, whole, roasted or raw- 2 tablespoon
- Baking powder- 2 teaspoon
- Salt- 1/8th of a teaspoon
- Fresh strawberries, sliced or diced depending on their size- 1 cup
- Cooking spray
Before beginning, you need to take two preparatory steps. First is to preheat the oven to 350 degrees. The second is to do the lining on the 12 muffin pans of regular size. Spray the bottom and walls of the mold with cooking spray and dust with flour. Make sure that they are covered completely. Avoid the use of muffin liners, as they are, strictly speaking, not fat-free.
Now, mash two bananas in a bowl using a fork until they get smooth. Add egg, Greek yogurt, almond milk, and pure vanilla extract. Use the fork to mix and make the mixture smooth. Make sure all wet ingredients are thoroughly combined. In a separate bowl, add the dry ingredients. They are whole wheat flour, protein powder, flax seeds, baking powder, and salt. Mix these using a spoon or spatula for combining them properly. You do not need to waste any time in screening the flour before use.
Add the dry mixture to the bowl of wet ingredients and work them enough to combine. Avoid mixing the batter too much as this will result in gluten formation, which will turn the texture of your muffins rubbery. Now, add the strawberries to the mix and give it a couple of stirs so that the berries are engulfed in the dough.
Now, use measuring spoon of a quarter of a cup and divide the batter evenly among the 12 muffin pans. There is a small trick to remember whenever you are baking muffins, that will help you in avoiding overcooking them. Insert a toothpick in the middle of the muffin before you stick them in the oven. If the sticks come out clean, then they are ready.
These muffins need to be cooked for about 20 minutes, at the end of which duration, you will need to check them in the way above. But, just to avoid the consequences that the variability of different ovens can bring about, it is advisable that you check the muffins using the toothpicks at about 18 minutes. Before you serve or consume these yourself, let the muffins cool a bit.
Or, if you wish to store these for future use, then pack them in an airtight container. You can keep them like this in the fridge for about 3 days, whereas in the freezer for a month. When you need to defrost them, just thaw them on a counter for about 20 minutes. 1 serving makes 12 muffins, with a total of 100 calories and 8.4 grams per muffin.
Recipe from iFoodreal
27. Whey Protein Waffles
In the whole wide world, there is only one thing that can give pancakes a run for their money in terms of taste and delight, and they are waffles. Waffles originated in Belgium, but are now a favorite the world over. Crisp and tasty, they do take their time in making, but it is all worth it when you pop that piece of waffle in your mouth. So many people just prefer making batches of them. But, have you imagined waffles as a replacement for your post workout or mid-day snack? Well, as it so happens, you can make protein waffles using really simple ingredients, in lesser time, and still get the same, savory taste. Here is what all you will need for whey protein waffles.
- Oat flour- 2 cups
- Flax, ground- 2 tablespoon
- Whey protein powder, vanilla- 3 scoops of 30 grams
- Cinnamon- 1 teaspoon
- Baking powder- 1 teaspoon
- Vanilla- 1 teaspoon
- Unsweetened almond milk- 2 cups
- Egg whites- 4
- If you cannot find oat flour, you can just grind raw oats in a food processor or blender.
Preheat the waffle maker. In a bowl, mix oat flour, protein powder, flax, baking powder, and cinnamon. Mix them together until they have blended together. Now in this mixture, add milk, vanilla, and egg whites. Mix these to get a uniform mixture.
Let the batter sit for about 5 minutes, thickening up on its own. Now pour a small amount of it on the waffle maker, and let it cook for about 5 minutes, after which they will turn golden brown. Stack a few of them, topped with berries, low sugar syrups or whatever it is that you prefer your waffles with. If you wish so, you can also store them in an airtight container in the freezer. Whenever you feel like eating them, you can easily reheat them in the toaster. The amount of ingredients mentioned above will yield 12 waffles. Each waffle carries about 110 calories and 9 grams of protein each, with zero amount of sugar.
Recipe by Busy But Healthy
28. Avocado Chocolate Cookies
Enough has already been said about cookies and how much welcome is the taste of chocolate in them. But not much experimentation has been done in that field. There are so many combinations that are possible in flavors for a cookie. Also, there also a chance that we can change how people view cookies as; fattening and unhealthy. We can increase the amount of protein that a person can gain from them and still maintain a taste that is the specialty of homemade cookies. Also, to make it even more healthy and enjoyable, we can add the twist of avocado in it. This gives way to the idea of Avocado Chocolate cookies. You are possibly doubting that the combination of cookie, chocolate, and avocado is probably not going to be a good idea. But as it turns out, the resulting flavor is just plain flawless. Here is how to make those.
- Avocado- 1
- Sugar- half a cup
- Egg- 1
- Flour- half a cup
- Cocoa powder- half a cup
- Chocolate flavored whey protein powder
- Dark chocolate chips- half a cup
You need to take out the flush from the avocado. In a jar, pour this flush, egg, and sugar. Mix these on a medium speed for about a couple of minutes. Now, to the obtained mixture, add the flour, cocoa powder, and chocolate whey powder. Thoroughly mix them together.
You will now have to fold the chocolate chips into this mixture. You now have the dough you need for the cookies. Lay down a parchment paper onto the baking pan. Over this paper, scoop the batter in any amount that you prefer, depending on the size of the cookie that you want to make. Remember that cookie dough does not expand on baking, so the size that you keep before will also be the size the cookies come out in. Make sure that you have made them in a size that you desire.
Stick this in the oven and bake them at 375 degrees for a duration of 10 to 11 minutes. Wait for at least 5 minutes before you serve them or eat them yourself, so they can cool down a bit. Your whey protein cookies are ready.
Recipe from Tera’s
29. Ezekiel French Toast
The regular bread that we consume may not be bad for our health, but they aren’t exactly good either. We need a high protein replacement for them, and that is where Sprouted Bread comes in. They are not made with ground wheat. Instead, they are made with whole wheat that was allowed to sprout before being turned into flour. The benefit of this bread is that it also includes the wheat bran, giving it more fiber, and naturally occurring vitamins and proteins. Ezekiel is one such bread that is made by the use of sprouted grains and has no added sugar. And you can use this bread to make your favorite French toast even more protein packed. Below is a list of all that you will be needing for these.
- Low Sodium Ezekiel Bread- 2 slices
- Egg whites- 2
- Almond milk- quarter of a cup
- Whey protein powder- half scoop
- Cinnamon- 1 teaspoon
Take a griddle pan and put it to heat. Apply some non-stick spray on it. In a bowl or a food processor, pour the egg whites, almond milk, protein powder, and cinnamon. Mix them together until they are fully combined. Transfer this mixture to a bowl or a paper plate. Take the bread and dip the slice into the mixture one at a time. Make sure that both the faces of the bread are coated with the mixture. It would be advisable that you leave the slice in the mixture for about 20 seconds each side. Cook the bread on the pan that you readied earlier until both sides get light brown, which should take about 3 to 4 minutes.
You can top it with anything that you prefer. You can drizzle it with a bit of peanut butter. Or you can prepare a topping by mixing Greek yogurt, almond milk, and protein powder. Pour this over your French toast and top with raspberries.
Recipe from Glazed And Confused
30. Chocolate Banana Peanut Butter Protein Shake
Some people find protein shakes a little unpalatable, tasting almost like chemicals. This is something that is completely unacceptable in terms of taste. To add a bit of taste, these shakes could really use a bit of spice. A dash of cinnamon and a small amount of nutmeg can go a long way in making them enough pleasing to the appetite. And but that only works partly. You can use natural flavors and sweetening agents like banana and peanut butter. And just to give a more welcome twist of taste to the shake, we can even use chocolate flavor, without making the shake unhealthy for yourself. Add them all in a drink and you get chocolate banana peanut butter protein shake. Here is what you will have to do make this tasty, filling and protein-rich shake.
- Almond milk- 1 cup
- Creamy peanut butter- 1 tablespoon
- Banana, ripe- 1
- Cinnamon (ground)- quarter of a teaspoon
- Chocolate flavored whey protein powder- 1 scoop
- Ice cubes- 5 to 10
- Honey- optional, 1 teaspoon
Beginning with the almond milk, pour all the ingredients in a blender and blend until the consistency of the shake becomes smooth. If you wish, you can use the banana as frozen and break into chunks before sticking it in the blender. Also, the amount of ice depends on how thick you want the shake to be. At the end of blending, if you feel like that the shake is a little too thick, add some more milk to it. And if you notice if it is too thin, then add some more ice in it.
Just how much energy is packed in this shake? One serving of this shake gives you about 450 calories, along with approximately 40 grams of proteins. It is almost a mini meal in itself.
Recipe courtesy A Sweet Pea Chef
31. Mocha Cappuccino Cinnamon Brownies
Brownies smell, taste and feel delicious at the same time. There is nothing more welcoming than freshly baked brownies. If you crave brownies, then don’t feel guilty because you can make brownies that you can love as much as you want, while still giving your body all the protein that it needs. These Mocha Cappuccino Cinnamon brownies give you the kind of taste that you always expect from any brownie, along with a boost of energy that allows you to get through your day without any difficulty. If you want, you can eat them with a sugar-free sauce, too. Here is how you can make the amazing Mocha Cappuccino Cinnamon Brownies.
- Eggs- 2
- Egg whites- 3
- Philadelphia cream cheese, fat-free- 8 oz. (226 grams)
- Mocha Cappuccino whey protein powder- 4 scoops
- Raw Cacao Powder- 3 tablespoon
- Truvia- 4 teaspoon
- Cinnamon (ground)- 2 tablespoon
- Baking Powder- 1 teaspoon
- Fitness fiber- 4 teaspoon
- Vanilla extract- half a teaspoon
- Fresh espresso- 1 shot
Blend all the egg whites separately from the yolks, until they become foamy. To this foam, add yolks, Truvia, cacao powder, cinnamon, baking powder, Fitness Fiber, and protein powder. Mix them all in the blender. You will have to manually mix the cream cheese in the batter. Spread this in the pan evenly and bake them for about 30 minutes.
You can eat them directly, but if you wish to make the sauce for them, here is what you will need.
- Raspberries- 5 oz. (141 grams)
- Coconut oil- 2 tablespoons
For making the sauce, you begin by heating a pan with coconut oil. In a bowl, mix the berries with Truvia and pour them into the pan. Cook this mixture, until the juice of the berry comes out of them. When the brownies have been baked, put them in the fridge for a couple of hours. Take them out and serve them topped with the warm berry sauce.
This batch of brownies can make 5 servings, with each serving having about 204 calories and 31 grams of protein.
Recipe by BodyBuilding.com
32. Berry Chocolate Protein Smoothie
Berries and chocolate are a combination that answers all your cravings in a single bite. It has the magic of berries and the indulgence of chocolate in it. And what if you could make it all healthy by just adding a scoop of whey protein powder? Well, that is what the berry chocolate protein smoothie promises to everyone who ventures near it. It is delicious, fruity, healthy, and filling to the very core of every cell in your body. The presence of chocolate and berries gives you two very straight option for consumption. You can either have it as your breakfast, or you can enjoy it as a protein filled dessert. No matter what you decide, the time taken to make this shake is just 5 minutes. Here is how to make it.
- Vanilla soy milk or skim milk- half a cup
- Chocolate flavored whey protein powder- 1 scoop
- Fat-free vanilla yogurt- 1 tablespoon
- Natural Peanut butter, chunky or smooth- 1 tablespoon
- Mixed berries (blackberries, blueberries, raspberries, strawberries), frozen- quarter cup
- Strong brewed coffee or instant coffee granules- optional, 1 teaspoon
Making this smoothie is very simple. Simply put all of the above in a blender jar and mix until the consistency is evenly smooth. Pour in a glass or a shaker. Drink in your breakfast or as a post-workout protein shake. 1 serving of this smoothie amounts to 342.5 calories and slightly more than 28 grams of protein.
Recipe by Spark Recipes
33. Peanut Brittle Shake
Some of us love peanut butter so much that we cannot compromise its taste by mixing it with anything. Be it jelly, banana, or chocolate, these people will let go of everything to taste the peanut butter, unhindered. If you happen to be one of these people, then the peanut brittle shake is made especially for you. This is a really sweet answer to your peanut butter craving. The best thing about this is that despite being complete in itself, it is still pretty much open to experimentation. You can use both, the chunky kind and the smooth kind of peanut butter, to get different kinds of textures with the shake. It is pretty easy to make, too. Following is how you can make this shake.
- Fat-free milk- 1 cup
- Vanilla flavored whey protein powder- 1 scoop
- Peanut butter, low fat is preferable- 1 tablespoon
- Sugar-free, fat-free Butterscotch Jell-O- 1 tablespoon
- Ice cubes, large- 4
All you need to do is just put all the ingredients in a blender jar and mix them well in it. You have to blend them until the texture becomes smooth. Pour in a glass and then serve, or enjoy yourself. One serving or a glass of the peanut brittle shake contains about 360 calories and 38 grams of protein, making it a peanut butter meal filled with protein to the brim.
Recipe from We Be Fit
34. PB Protein Apple Slices
An apple a day keeps the doctor away. You may have heard this from at least one person in your lifetime. And that is completely true. If someone was to cut open an apple and start recounting the benefits that it has, chances are that the apple will go bad before the person is done telling them. And so far through the list, you may have felt like “why everything that is protein related has to be served as a smoothie or cooked?” Well, that is not necessary. You can eat an apple and still get the benefits of whey protein with it, without having to cook anything or to drink a smoothie. You can prepare this mouthwatering and tasteful recipe using just 4 ingredients, one of which, obviously, is apple. The PB protein apple slices are very easy to make, requiring little preparation and using only the stuff that one can easily find in any household. Here is how you make them.
- Apple- 1
- Peanut butter- 2 tablespoon
- Dark chocolate whey protein powder- half a scoop
- Oats, chocolate chips- a handful
For making these, we begin by slicing the apple horizontally. Take a small mixing bowl, and put in the peanut butter and chocolate flavored protein powder. Combine together with a spoon or spatula. Spread the slices of apple individually, and spread the peanut butter mixture over each and every slice. Sprinkle them with oats and chocolate chips. You can also top the slices with raisins if you prefer. The total time that you require to make these slices is under 5 minutes. That is so less compared to the level of goodness that it is filling you with.
Recipe by Tera’s
35. Reese’s Peanut Butter Cup Protein Shake
There is no age group that hasn’t at least once tasted and relished the taste of Reese’s peanut butter cups. It has been a favorite of many and continues to be so. The perfect combination of chocolate with peanut butter awakens the cravings of many. So it is fair enough that you tried to incorporate that taste into a protein shake, so you get to enjoy the best of both the worlds. And while you are thinking that something like this is not possible, it has been made possible. They call it Reese’s peanut butter cups protein shake. It is tasty, it is filling, and it is packed with enough energy to supplement you for hours on end. You can drink it for breakfast or take it as a post-workout shake. This is the healthiest way to consume chocolate flavored drinks. Here is how to enjoy this delicacy.
- Fat-free cottage cheese- half a cup
- Chocolate or vanilla flavored whey vanilla protein- 1 scoop
- Stevia powder- 1 to 3 packets
- Ice cubes- 5 to 10
- Water- half to a full cup
- Unsweetened cocoa powder- 1 tablespoon
- Peanut flour (PB2) or Peanut butter- 2 tablespoons
It is not a very difficult treat to prepare. All you have to do is simply put all the ingredients in a blender and blend them until they get smooth and creamy in consistency. All it takes to make this is merely 5 minutes. If you are thinking that the cottage cheese might make the shake taste different than it should, then there is nothing you have to worry about, as you won’t taste the cheese at all. It is used only to make the shake thicker and creamier. You could use about half a cup of Greek yogurt or a frozen banana as an alternate ingredient.
One glass of this shake has as less as 250 calories but is really rich in protein. One shake has exactly 40 grams of protein in it, meaning if you are an active person, it makes up for about half to a third of your daily requirement.
Recipe from Dashing Dish
36. Greek Yogurt Protein Donuts
Donuts is universally, a beloved breakfast snack. It is enjoyed so much that a huge number of people have stopped taking it as merely an option for breakfast. It has become a part of brunch and midday snacks, and wisely so. Glazed with sugary syrup and sprinkled with granules, everybody just loves them. A lot of people would not even believe if someone told them that they can eat a couple of them without hurting their diets or deviating from regimes. But it is possible to make people’s favorite snack healthy and protein-packed by just making a couple of simple tweaks in the recipe. It is easy to make, takes lesser than half an hour to prepare, and the end result is delectable. Here is how you make it.