How Do I Make A High-Protein Shake With Household Ingredients?

The supplement store may have a huge selection when it comes to protein shakes -- but it’s likely your kitchen does as well. Many of the protein-rich ingredients you already have in your cupboards make great bases for shakes, and they also offer higher-quality nutrition and better immune-boosting potential than packaged supplements due to their array of naturally occurring vitamins, minerals and phytonutrients. There’s no standard definition of “high protein” as it applies to shakes, so it’s helpful to start out with a personal goal of how much protein you want to get into your drink.

Everett Clinic endocrinologist Dr. Michael Tamber recommends at least 10 grams, which is close to 20 percent of the recommended daily amount. Blending fresh or frozen fruit into your shake won’t contribute much to the total protein count, but it will add flavor and sweetness without a lot of extra calories.

Fruit also provides dietary fiber, which helps fill you up and promotes good digestive health and weight maintenance. If you don’t have a lot of fruit around, you can also add fiber and flavor to shakes with nut or seed butters or cocoa powder. It’s easy to customize a homemade protein shake based on what’s in your fridge, freezer and pantry.

For a basic strawberry-banana shake, blend 1 cup of nonfat Greek yogurt with half a frozen banana, two strawberries and a handful of crushed ice. For a creamy, protein-rich berry shake, blend one slice of tofu, 1 cup of skim milk or soy milk and 1/4 cup each of fresh or frozen raspberries, strawberries and blackberries. To make a chocolate peanut butter shake, blend 1/2 cup of regular or chocolate milk with 1/2 cup of plain nonfat yogurt, 1 tablespoon of peanut butter and 1 tablespoon of cocoa powder.

When you’re tossing things into the blender right and left, it’s sometimes easy to get carried away. Being aware of how many calories you’re putting into a shake and how much fat, sugar and protein it has can help you fit your drinks into a balanced diet plan even if you’re not watching your weight.

Read the nutrition labels of any packaged items you add, or look up nutritional information for fresh foods if you’re not sure what they contain. Lose Weight. Feel Great! AGE lbs. WEIGHT ft. Homemade Meal Replacement Protein Shakes Negative Effects of Protein Shakes The Best Protein Drinks for Women How Can I Make a Homemade Protein Shake That Will Build Muscle? How to Make a Slimfast Healthy Shake How to Make Vanilla Whey Protein Shakes Taste Better How to Make a Muscle Milk Shake Nutrition Shake Comparison Does Drinking a Protein Shake After Exercise Help You Lose Weight?

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Beyond the above dairy-free meal replacement shakes, there are many other brands of superfood mixes and protein powders that can also be used and blended to create your own nutritional beverages, depending on your needs. See our Beverage & Protein Product Reviews for more options. Product Availability: All of the above dairy-free meal replacement shakes and nutrition beverages can be purchased online, and many in stores in the United States. I’ve directly linked each title to a place for purchase and/or product information.

I cannot confirm, which are available in Canada or globally; please feel free to comment with availability notes and let us know if we’ve missed any in your country. Also, please note that this post does not endorse any products specifically, but rather offers a helpful guide to the options.

About Ensure: To note, most Ensure beverages are labeled as “suitable for lactose intolerance” or “lactose-free” and “gluten-free”. But it also states on their website that they are not safe for galactosemia, and they do not seem to actively promote it as a lactose-free product. I’ve read many reports (both online and emailed to me) of lactose intolerant people who are not tolerating Ensure well.

If this is the case for you, I would consult your physician. It could merely be any of those “upsetting” ingredients in Ensure (shown above), or you may have another food intolerance or condition that your doctor can assist with. Allergen Note: Always read the label carefully to decide which options are best for you, and contact the manufacturer directly where severe allergies are a concern.

Ingredients and manufacturing processes are subject to change at any time. At the time of our review, the above products were made without milk ingredients, but that does not guarantee their allergen safety for you. If you see a product listed that is no longer available or that is now manufactured with any milk-based ingredients, please contact us.

One serving contains just 100 calories and 12 grams of protein with just 1 gram of fat. You also get 2 grams of fiber per serving which will help you feel full between meals. If you are looking for high-protein supplements that will not spike your blood sugar, this is something different that you may consider.