Homemade Protein Shakes

How much protein do you need?

Almost all people can get the protein they need from whole foods and drinks in their diet. The recommended daily intake of protein for healthy adults is 0.75 g of protein per kilogram of body weight, or about 45 to 56 g of protein a day.


Homemade Shakes

Banana N' Peanut Butter

• 8oz Almond Milk
• 1tsp peanut butter
• 1 Banana
• 2 scoops of whey or soy protein

Fruit N' Yogurt

1 cup of strawberries
1/2 cup of orange juice
1 cup of vanilla flavored low-fat yogurt
1 1/2 cup of Almond Milk
2 scoops of whey protein or soy protein
1tbsp of honey

Strawberry N' Pineapple

6 strawberries
1/2 cup of pineapples (crushed)
1 tbsp of skim milk powder
1 tbsp of protein (whey or soy)
1tsp of flax-seed oil
1 1/2 cup of water

Tropical Shake

4strawberries (frozen)
1/2 banana (frozen)
1/2  a mango
2 tbsp of pina colada  mix
1 tbsp of protein (whey or soy)
1 tsp of flax oil
1 1/4 cup of water
6 cubes of ice

Chocolate Mint

2 scoops of chocolate protein powder
1 cup of sugar-free vanilla ice cream
2 cups of almond milk
1 cup of oatmeal
1 cup of water
A dash of peppermint extract


Note: You can substitute the Almond milk for low-fat milk