Description
This is my go to for when I'm traveling. I just mix together protein powder, sweetener, and flavoring in a Ziploc bag, and then all I need is water. This is especially good for flights, where I take an empty shaker bottle through security, dump in the powder, and fill up water at the water fountain. What a great way to get clean protein on the go without spending an arm and a leg for a protein bar filled with junk ingredients.
Time
Prep Time:
5 minutes
Total Time:
5 minutes
Cost
Total Cost:
Cost per Serving:
$1.07
Ingredients
Serving(s)
- 1 scoop Whey protein powder, unflavored
- 1/4 cup Milk powder, nonfat
- 1 tbsp Cocoa powder
- 1/2 tsp Cinnamon
- 1 scoop Pure granulated monk fruit
Instructions
Cook Mode Off: Prevents screen dimming
- Add all ingredients to a small airtight bag, and shake together.
- To make a protein shake, combine your dry mix with 1 1/2 cup (360 g) water.
Notes
- Either whey protein or pea protein will work here. You can't use casein, as it will absorb too much liquid.
- I'm using unflavored protein powder with added cocoa powder, cinnamon, and sweetener, but any flavor of protein powder (like vanilla or chocolate) will work in place of the unflavored. With a flavored protein powder, you can omit the cocoa, cinnamon, and sweetener.
- Milk powder is used to make up for the lack of milk, as without it, the protein shake would taste much too watery.
| Nutrient | Calories | Protein | Fat | Net Carbs | Fiber |
|---|
Nutrition Facts
------------------------------------------
Total Fat: 2.7g (3%
3 % of Daily Value (78 g)
)
Saturated Fat: 1.5g (7%
7 % of Daily Value (20 g)
)
Polyunsaturated Fat: 0.4g
Monounsaturated Fat: 0.5g
Cholesterol: 82mg (27%
27 % of Daily Value (300 mg)
)
Sodium: 161mg (7%
7 % of Daily Value (2300 mg)
)
Total Carbohydrate: 16.6g (6%
6 % of Daily Value (275 g)
)
Fiber: 2.5g (9%
9 % of Daily Value (28 g)
)
Net Carbs: 14.1g
Total Sugar: 13.3g
Protein: 31.9g (64%
64 % of Daily Value (50 g)
)
------------------------------------------
------------------------------------------
Vitamin B12: 1.93mcg (80%
80 % of Daily Value (2.4 mcg)
)
Vitamin D: 2.88mcg (14%
14 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 474mg (36%
36 % of Daily Value (1300 mg)
)
Iron: 1.13mg (6%
6 % of Daily Value (18 mg)
)
Magnesium: 111mg (26%
26 % of Daily Value (420 mg)
)
Potassium: 583mg (12%
12 % of Daily Value (4700 mg)
)
:
:
------------------------------------------
:
------------------------------------------
27.5
:
4.6
------------------------------------------
:
8.8
------------------------------------------
This post may contain affiliate links