Start Your Day With a Healthy Protein Powder Shake

Fresh Fruit is the Ticket

Kiwis are full of vitamins and contain roughage for easy digestion.
Kiwis are full of vitamins and contain roughage for easy digestion. | Source
Sweet and filling, ripe bananas are caloric, so half a banana will do.  They also contain the daily dose of potassium.
Sweet and filling, ripe bananas are caloric, so half a banana will do. They also contain the daily dose of potassium. | Source
Seasonal figs are great in the morning shake.  A little chopping or smashing is recommended for better mixing.
Seasonal figs are great in the morning shake. A little chopping or smashing is recommended for better mixing. | Source

Ordinary People in a Hurry

This article is for ordinary people. It's not for body builders, necessarily - or those on slim - fast diets. (Whoever wants to lose weight can slim down by having less of a large meal in the lunch and dinner portions of the day.)

It's for the people (like me) who aren't hungry yet, but want to put something in the stomach before facing the world. Everyone knows that breakfast is the most important meal of the day, and that your body is breaking its fast after 10 or so hours of being empty. So why not start with something easy going that goes down nice and easy?

For me the ideal breakfast is a smoothie or a fruit and ice combined shake with protein powder. Here are a few ways to go about making one. It keeps you from getting cranky and hungry, strong enough to withstand a doughnut attack, and not too stuffed to be alert when (let's face it) it's easier to be groggy in the earlier portion of the day.

With or Without Grain Products

Cook Time

Prep time: 5 min
Cook time: 1 min
Ready in: 6 min
Yields: Makes one large or two smal protein powder shakes

Fruit and Ice = everything nice

Cast your vote for Protein Shake

Ingredients

  • 1 scoop protein powder
  • 1/4 cup to 1/2 cup fresh fruit, chopped, grated or mashed fresh fruits
  • 1/8 cup fruit juice, if desired
  • 3/4 cup milk

Instructions

  1. Using a shaker with a cap, shake like mad! Those without a shaker may use the blender. When opening, it should be frothy and well mixed.
  2. The longer you shake, the better it will taste. Three minutes is a good rule of thumb.
  3. Of course, no two shakes are the same. Some need sweetening, others do not. The banana shake is great with a little cinnamon. I add a couple spoons of plain yogurt to the Kiwi Shake.

Not Just For Breakfast...

Protein powder shakes are a great fourth meal after coming home from school or work, before going out in the evening or as a light evening meal. It's a good pick-me-up for those burning the midnight oil, like executives and college students cramming for exams, as well as church organists preparing for a heavy duty church wedding! (That's for you, Mom.)

Popular Protein Supplements

Animal source proteins
Vegetable source proteins
whey
soy
casein / milk protein
wheat
egg white protein
pea
Protein powders are popular because they are usually fat and cholesterol free, or contain only a tiny percentage of one or the other. They are also easy to prepare with a minimum of fuss and delicious. They are also less expensive than traditional

Choosing the Best Protein Powder

I personally prefer Nutrilite, which is a plant (vegetable) based protein powder, but there are many good marks. Make sure you are not buying more than you need. If you are not looking to increase your biceps then don't buy the super deluxe powder.

Protein powder is great because you're saving time, money, and your body is getting the important fuel it needs. Protein stays only a short time in the body, so a few servings a day of any type of protein is a good idea. I also like the fact that unlike other protein sources, it doesn't get stuck in your teeth. There is very little clean up and the whole procedure is a hop skip and a jump. Like fast food but in your own kitchen.

If you like protein bars, they can be tossed in a bag or purse for a good mid-morning snack then go eat a great big healthy salad for lunch and see how good your body seems to operate.

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Comments 2 comments

Tyler Bracken profile image

Tyler Bracken 4 years ago from Berlin, Germany

This is a good idea. I personally use pea protein and I mix that up with tomato juice as it is more savory than sweet. I can't have milk and I can't really have sweet things.

I managed to lose weight without even trying, just with planning.


EuroCafeAuLait profile image

EuroCafeAuLait 4 years ago from Croatia, Europe Author

Hi Tyler, that is good information to know. Never thought of a savory protein shake, but I can imagine it tastes good, like a Bloody Mary or something. Maybe with a shake of hot sauce? Being curious, I will try it. Thanks for stopping by and letting us know of yet another good way to slim down.

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