Protein shake - make your own

[Analog6]

Here is my shake recipe. I use chocolate as it satisfies my taste for it, you could substitute fruit or whatever you fancy (within the rules) for flavouring. It tastes really good especially if you use chilled water, otherwise just stick it in the freezer for 10 minutes. I use a water bottle with a 'suck spout' and keep shaking as you drink.

[If you want it to be really filling you can add an egg, but the ratios and values below do NOT include the egg.]


1 tbsp whey protein powder

1/4 teaspoon unsweetened cocoa powder

few drops vanilla essence

2 tablespoons cream

300 ml water



I cream all the ingredients except the wwater in a mixing jug until blended then add the water and beat with a hand mixer.



I am no good on fitday but this does satisfy me until lunchtime. I have it for breakfast about 3 times a week. Whey protein opwder is available in bulk from the health food shop, and these end up costing 30-35 cents a shake.



This was Elizellen’s reply re the protein/carb/fat ration:

Odille, if I remember correctly one gram of fat has 9 calories whereas one gram of protein has 4 calories and one gram of carbs has 4 calories.

So your shake would be a total of:

338 calories [(24x9) + (4.6x4)+ (26x4)]

with 64% fat

30.6% protein

5.4% carbs - about spot on unless I have made a big error in the maths!

[Elsie150]

Re: Protein shake - make your own

I have to ask if this is the right amount of water. Or if it is because I used whey protein isolate. Because this was very watery and tasted like...um....something that you know tasted good but the ice all melted and that was the last watery gulp at the end after it had been sitting for a bit.

[christopher1]

Re: Protein shake - make your own

Is this shake is very healthier..... i also prepare make shakes of my own.... better i ll try this also...