Simple Protein Shake

GF V NF SF Oct 4, 2023

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I used to never be a fan of protein shakes, but upon switching to unflavored protein powder I was able to customize them a lot more and avoid the gross sucralose taste, in my opinion. I'll normally have this to add some extra protein at a meal if I'm missing a protein source, like a meatless salad.

- 1 1/2 cup (360 g) Skim milk
- 1 scoop (30 g) Whey protein powder, unflavored
- 2 tbsp (10 g) Cocoa powder
- 1/2 tsp (2.5 g) Liquid monk fruit

1. Add all ingredients to a shaker bottle and shake. Sometimes I like to add in a serving of stevia sweetened electrolyte powder as well

https://www.poormanprotein.com/recipes/protein-shake

Description

I used to never be a fan of protein shakes, but upon switching to unflavored protein powder I was able to customize them a lot more and avoid the gross sucralose taste, in my opinion. I'll normally have this to add some extra protein at a meal if I'm missing a protein source, like a meatless salad.

Time

Prep Time:

5 minutes

Total Time:

5 minutes

Cost

Total Cost:

Cost per Serving:

$1.11

Ingredients

Serving(s)

1 1/2 cup Skim milk
1 scoop Whey protein powder, unflavored
2 tbsp Cocoa powder
1/2 tsp Liquid monk fruit

Instructions

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Pictures: Shown

1. Add all ingredients to a shaker bottle and shake. Sometimes I like to add in a serving of stevia sweetened electrolyte powder as well

Notes

1. To make it lactose free, swap the milk for unsweetened almond milk
2. You can also make it vanilla by omitting the cocoa powder and adding 1/2 tsp (2.5 g) vanilla extract

Nutrition Facts

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Servings: 1

Calories: 264

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Total Fat: 4.4g (6 %)

Saturated Fat: 2.4g (12 %)

Polyunsaturated Fat: 0.1g

Monounsaturated Fat: 0.5g

Cholesterol: 75mg (25 %)

Sodium: 218mg (9 %)

Total Carbohydrate: 24.9g (9 %)

Fiber: 3.7g (13 %)

Net Carbs: 21.2g

Total Sugar: 19.4g

Protein: 36.9g (74 %)

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Vitamin B12: 2.53mcg (105 %)

Vitamin D: 4.32mcg (22 %)

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Calcium: 616mg (47 %)

Iron: 1.76mg (10 %)

Magnesium: 148mg (35 %)

Potassium: 842mg (18 %)

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Glycemic Index

:

28.5

Glycemic Load

:

7.0

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