If you’re following a protein- rich diet but you’re on a budget and want to make your own protein shakes at home, check out our delicious recipes below!
Why is a protein-rich diet good? Protein contains amino acids, an essential part of building healthy tissue, like muscle, so great for those wanting to build up their muscular strength and tone. Protein also helps to create antibodies and to form new blood cells. The average adult should consume between 50 to 175 g of protein per day. If you’re regularly exercising or trying to lose weight, a protein shake is one of the best ways to get extra grams of protein.
You’ll need o mix and match some skimmed milk, soya milk, yoghurt, cottage cheese, eggs, any type of nut butter (peanut – yum!).
Skimmed milk is a popular choice as it contains approximately 8g of protein per 236 ml. Soya milk contains about 6 g of protein per 236 ml. Although it contains slightly less protein, they do not have cholesterol.
Yoghurt contains around 6.5g of protein in 118 ml. While Greek yoghurt contains approximately 12g of protein.
Cottage cheese contains about 14g of protein.
Raw eggs contain approximately 5.5 g of protein.
Nut butter – for every 2 tbsp. (22.5 g) of peanut butter it contains between 7 and 8 g of protein. Almond butter has approximately 5 g of protein in 2 tbsp. (22.5 g)
Now for the sweetener (and nutritional goodness!)
Chop up 1 cup (150 to 250 g) of fruit. A banana contains between 1 and 2 g of protein and gives a nice, thick consistency to your shake. Add some apricots, berries or oranges, as you like, for sweetness. Watermelon contains approximately 1.77 g per large slice!
REMEMBER! The nutrient content is higher when your ingredients are fresh. Use these ingredients as you wish but your daily shake should contain between 30 and 50 g of protein.
Check out the website, High Protein Recipes for more yummy goodness!