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Best Homemade Protein Shake Recipe

Updated on February 2, 2015
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Vespa's recipes have appeared in "Midwest Living" & "Taste of Home" magazines. She belongs to "Cook's Recipe Testers" for Cooks Illustrated.

Strawberry, Blackberry & Banana Smoothie
Strawberry, Blackberry & Banana Smoothie | Source

Protein Shakes: Post-Workout or Meal Replacement

Whether your goal is to build muscle with a high protein, post-workout smoothie or lose weight with meal replacement shakes, you've come to the right place. Why is making a homemade shake better than mixing up one from a big tub of protein powder?

It's true that protein powder is quick and easy to use. But what's in protein powder? We all know about the downfalls of highly processed food, for instance, hidden chemical ingredients. Take a look at the ingredient label from a leading brand of protein powder sold in the United States:

Protein Blend (Whey Protein Isolate, Whey Protein Concentrate, Whey
Peptides], Cocoa (Processed With Alkali], Natural and Artificial Flavors,
Lecithin, Creamer (Sunflower Oil, Maltodextrin, Modified Food Starch,
Dipotassium Phosphate, Tricalcium Phosphate, Tocopherols), Salt, Acesulfame
Potassium, Aminogen(r), Sucralose, Lactase

If you're reading this article we assume you don't want to put artificial, highly processed ingredients into your body. For starters, what is Acesulfame Potassium? Also called Acesulfame-K, this artificial sweetener contains methylene chloride which is a known carcinogen. Long term consumption can cause nausea, headaches, moodiness, liver and kidney impairment, vision problems and possibly even cancer.

We won't even go into the controversy behind whey protein and whether or not your body can digest that much processed protein in one sitting. Let's just focus on the benefits of a homemade protein shake: it's made of highly digestible, raw ingredients. You'll know what you're drinking. And your body will thank you.

Milk is a surprising source of protein
Milk is a surprising source of protein | Source
1 ounce almonds=6 grams of protein
1 ounce almonds=6 grams of protein | Source
many grains are good sources of protein
many grains are good sources of protein | Source

Lose Weight With Meal Replacement Shakes

Like many Americans, we suffered from a diet of cooked food and not enough fruits and veggies. What to do? We decided to substitute a protein shake for one of our three squares, thus reducing caloric intake and increasing our consumption of raw, wholesome food.

Below you'll find the recipe for our daily protein shake. This smoothie packs a fully digestible, whopping 40 grams of protein and can easily be made dairy free for those with lactose intolerance. All that protein gives us a feeling of fullness, curbing our appetite. And the fruit injects our bodies with vitamins and minerals. For a boost of of Vitamin A and iron, we often toss in a handful of baby spinach leaves.

What are some readily available sources of protein? Raw almonds, natural peanut butter, tofu, milk, soy yogurt and eggs are all readily available and less expensive than the medical bills that come from eating an unhealthy diet! See the chart below for information on grams of protein per serving. If you don´t have an objection to dairy, cottage cheese is another good source of protein and adds neutral flavor to shakes. Choose a large organic egg for 5 extra grams of protein. If you´re concerned about the safety of raw egg consumption, substitute oatmeal or flax seeds.

Whether you drink this shake post-workout or as a meal replacement, it provides vitamins, minerals, anti-oxidants and some of the carbs your body craves. Try any fresh fruit you like. Mango chunks, papaya, banana and pineapple or strawberries are all good choices. Vary ingredients to switch things up.

After six months of drinking this smoothie as an evening meal replacement, my husband lost 20 pounds. My friends comment on my complexion's healthy glow and my nails have grown long and strong.

one large egg contains 5 grams of protein
one large egg contains 5 grams of protein | Source
8 ounces soy milk boasts 11 grams of protein
8 ounces soy milk boasts 11 grams of protein | Source
4 ounces of cottage cheese=16 grams of protein
4 ounces of cottage cheese=16 grams of protein | Source

How Much Protein Do You Need to Build Muscle?

How much protein your body requires all depends on gender, age and activity level. Body builders and professional athletes, for example, need more protein than a moderately active person. Men usually need more protein than women.

According to WebMD, recreational athletes need to consume 0.5-0.75 grams of protein daily per pound of body weight. Competitive athletes need 0.6-0.9 grams of protein per pound.

So if you're a recreational athlete who would like to build muscle mass and you weigh around 150 pounds, the most protein you'll need daily is 112.5 grams of protein. According to NCBI, the average American has an intake of 91 grams of protein daily, give or take 22 grams. Men, who have higher protein requirements, tend to consume more protein than women.

So a daily shake of 25-30 grams of protein should more than take care of post-workout needs. And since you're drinking natural, raw protein your body will assimilate every bit of it. Try it yourself and tell us what you think. Here's to your health!

Tips

  • Use the chart at the end of this article to choose a variety of proteins.
  • It's best to vary smoothie ingredients from week to week to get a full range of nutrients.
  • Frozen fruit makes a thick smoothie.
  • Add yogurt instead of milk for a thicker smoothie.
  • If you'd like a thinner smoothie, try more regular or soy milk.
  • For a sweeter smoothie, try a natural sweetener such as a handful of dates or a small amount of powdered stevia.
  • Substitute 4 ounces of tofu and a raw egg for the cottage cheese for a lactose-free smoothie.
  • When using raw eggs, it's best to buy organic eggs from a reliable source.
  • We don't recommend commercially produced almond milk for this recipe as 8 ounces only contains 1 gram of protein. Add almonds to your smoothie for better results.
  • It's best to soak almonds in water for several hours to improve digestibility.
  • Try defatted, powdered peanut butter (see "instructions" capsule below) for a lower fat smoothie.
  • If you make homemade protein shakes on a daily basis, consider investing in a good-quality blender.


Banana Strawberry Protein Shake
Banana Strawberry Protein Shake | Source

Homemade Protein Shake

4.6 stars from 15 ratings of High-Protein Smoothie

Cook Time

Prep time: 10 min
Ready in: 10 min
Yields: 2 15-ounce smoothies
Assemble smoothie ingredients
Assemble smoothie ingredients | Source

Ingredients

  • 1 cup (8 ounces) strawberries, fresh or frozen
  • 1 cup (8 ounces) papaya chunks, fresh or frozen
  • 4 ounces cottage cheese, 2% milkfat
  • 1 cup (8 ounces) soy milk
  • 2 tablespoons natural peanut butter* plus one large egg
  • OR 1/4 cup or 2 ounces raw almonds
PB2 Powdered Peanut Butter Bundle, 16 oz (Pack of 2)
PB2 Powdered Peanut Butter Bundle, 16 oz (Pack of 2)

*All-natural, 85% defatted powdered peanut butter; A low fat/high protein addition to smoothies.

 

Instructions

  1. Toss all ingredients into a blender carafe.
  2. Blend on high for a minute or two, until creamy and smooth.
  3. Drink right away for maximum benefits.
  4. Enjoy!

.





Nutrition Facts
Serving size: 2
Calories 630
Calories from Fat243
% Daily Value *
Fat 27 g42%
Carbohydrates 60 g20%
Sugar 28 g
Fiber 14 g56%
Protein 41 g82%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

.

Protein Sources

Protein Type
Quantity
Protein Grams
cottage cheese, 2% milkfat
4 ounces
16 grams
whole organic egg
1 large
6 grams
peanut butter
2 Tablespoons
8 grams
raw almonds
2 ounces (about 46 almonds)
12 grams
old-fashioned, raw oatmeal
4 ounces
5 grams
quinoa
2 ounces
2 grams
firm tofu
4 ounces
11 grams
soy milk
8 ounces
11 grams
soy yogurt
8 ounces
6 grams
whole milk
8 ounces
8 grams
flax seeds
2 ounces
8 grams
0% plain non-fat Greek yogurt
6 ounces
18 grams

.

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Comments

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  • Kristen Howe profile image

    Kristen Howe 18 months ago from Northeast Ohio

    Anytime Vespa!

  • vespawoolf profile image
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    vespawoolf 18 months ago from Peru, South America

    I'm glad you're goung to try these economical protein smoothies! Thanks for your comment Kristen Howe.

  • Kristen Howe profile image

    Kristen Howe 18 months ago from Northeast Ohio

    Great hub, Vespa. I love smoothies and have been making my own for a few weeks now. I would love to give this a try next money. I've seen whey powder at the grocery stores that cost around $18-20 to buy. Too expensive to me. Thanks for sharing.

  • vespawoolf profile image
    Author

    vespawoolf 2 years ago from Peru, South America

    Au fait, I agree! Thanks for your comment and have a great weekend.

  • Au fait profile image

    C E Clark 2 years ago from North Texas

    I love quick and easy and this looks delicious! Wish I had one right now. And it helps keep a person healthy -- it's hard to beat so many advantages!

  • vespawoolf profile image
    Author

    vespawoolf 3 years ago from Peru, South America

    PegCole17, I'm so glad that you're benefiting from smoothies and even using them as meal replacements sometimes. The spinach gives them a nice color without affecting the flavor. Thank you for letting me know!

  • vespawoolf profile image
    Author

    vespawoolf 3 years ago from Peru, South America

    Crystal Tatum, i appreciate your meaningful comment. There are lots of other protein options, so I hope you can try it sometime.

  • PegCole17 profile image

    Peg Cole 3 years ago from Dallas, Texas

    I saw this and had to come back and tell you that we're getting into smoothies now as well. The hubby nearly floored me a few days ago when he asked me to make them for lunch. He even wanted me to put some raw spinach in them. They were great. We like mangoes, strawberries and banana ones. You don't even taste the spinach once blended.

  • Crystal Tatum profile image

    Crystal Tatum 3 years ago from Georgia

    I love smoothies and this sounds great, although I would have to substitute for the cottage cheese. That's a yuck for me! I love the detail you go into with your hubs - you always go the extra mile.

  • mylindaelliott profile image

    mylindaelliott 3 years ago from Louisiana

    Great advice. Protein helps me feel full so much longer too.

  • vespawoolf profile image
    Author

    vespawoolf 3 years ago from Peru, South America

    loveofnight, It's always nice to meet a fellow smoothie lover. Enjoy! Thanks for taking time to read and comment.

  • loveofnight profile image

    loveofnight 3 years ago from Baltimore, Maryland

    Very useful, this is great and I love smoothies so I can't go wrong. Thanks for the share.

  • vespawoolf profile image
    Author

    vespawoolf 3 years ago from Peru, South America

    Deborah-Diane, you are right....this would be a quick way to lose some of that holiday season weight gain. Thanks for the tip!

  • vespawoolf profile image
    Author

    vespawoolf 3 years ago from Peru, South America

    PegCole17, this smoothie makes for a healthy breakfast or afternoon pick-me-up. Thanks for your comment!

  • Deborah-Diane profile image

    Deborah-Diane 3 years ago from Orange County, California

    With so many people trying to watch their weight this time of year, this protein shake is a great idea.

  • PegCole17 profile image

    Peg Cole 3 years ago from Dallas, Texas

    Oh this does look yummy. I'll be around to pick up my smoothie to go later on. You make it look so delicious.

  • vespawoolf profile image
    Author

    vespawoolf 3 years ago from Peru, South America

    AudreyHowitt, this is our favorite protein smoothie and one we make often. I hope you can try it some time!

  • AudreyHowitt profile image

    Audrey Howitt 3 years ago from California

    This looks wonderful and so good for you!

  • vespawoolf profile image
    Author

    vespawoolf 3 years ago from Peru, South America

    JackieLynnley, this is one of our favorite smoothies. I'm glad you found it and paid me a visit. I think smoothies are so important in our often nutrient-deficient diets. I hope you can sneak some cottage cheese into your next smoothie! It's always nice to hear from you. I haven't been spending much time on HP these days but hope to return in a month or two. Thanks again for coming by.

  • Jackie Lynnley profile image

    Jackie Lynnley 3 years ago from The Beautiful South

    Wow, how did I miss this? I will sure be trying it and it is a great way to sneak cottage cheese in on those ppl who won't eat it huh? lol They will never know the difference. No one is milk intolerant around here. Oh and my 3 hens will be laying in just a few days! Thank you for sharing such a great thing! I already drink celery/fruit shakes so this will make me so healthy I bet. Can't have too much of that. Voting up and sharing.

  • vespawoolf profile image
    Author

    vespawoolf 3 years ago from Peru, South America

    toptenluxury, I'm glad you're going to try this healthy and delicious protein shake. Enjoy! Thanks for your comment.

  • toptenluxury profile image

    Adrian Cloute 3 years ago from Cedartown, GA

    Voted up! I'm going to try this out. I think that this looks amazing. I love having a good protein shake after going and working out. Thanks!

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    DeborahNeyens, we love cottage cheese with most anything. : ) Yes, Greek yogurt is also a great source of protein in smoothies. Thanks for taking the time to come by!

  • DeborahNeyens profile image

    Deborah Neyens 4 years ago from Iowa

    Great tips! I would have never thought to use cottage cheese in a smoothie. I eat it a lot, but usually with chives or chopped olives, not with fruit. When I make smoothies I usually use Greek yogurt for protein.

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    DDE, this is such a healthy and quick shake. I hope you can try it sometime! Thanks for your comment.

  • DDE profile image

    Devika Primić 4 years ago from Dubrovnik, Croatia

    Incredible Best Homemade Protein Shake Recipe the flavours sound great and would love to try voted up, useful.

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    notyouraverageal...I hope you can try it soon!

  • notyouraverageal profile image

    Al 4 years ago from Florida

    Great recipe! I can't wait to try it!

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    epbooks, it really would be worthwhile to get up a few minutes earlier in the morning! You'll get your day off to a healthy start and ward off the mid morning snack attack. I hope you can try it soon. Thanks for coming by!

  • epbooks profile image

    Elizabeth Parker 4 years ago from Las Vegas, NV

    I read this just in time...before I go grocery shopping! I love protein shakes, I just never have the time to make them. This one looks delicious, however. I think waking up a little earlier each day might just be worth it if they are that good for you. Thanks for sharing!

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    KoffeeKlatchGals, I´m going to look up the protein content of Greek yogurt. I hadn´t thought of it, but I´ve heard it´s a good source of protein. Yes, the cottage cheese is a good addition to this smoothie. Thanks for your comment!

  • KoffeeKlatch Gals profile image

    Susan Haze 4 years ago from Sunny Florida

    I haven't tried cottage cheese in my smoothies but now will give it a try. I love to use Greek yogurt in them. You recipe sounds awesome.

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Sanathara, thanks for coming by.

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Natashalh, unfortunately almond milk is low in protein. But if you use almonds in your smoothie, it's like making homemade almond milk and then adding other wholesome ingredients. I hope you have a chance to try it and increase your protein intake. Enjoy and thanks for your comment!

  • sanathara profile image

    sanathara 4 years ago

    A very good informative hub..Thanks for sharing such information.

  • Natashalh profile image

    Natasha 4 years ago from Hawaii

    I hadn't thought to add cottage cheese to a smoothie! I love almond milk, but I just checked the box and it only has 1g of protein per cup serving. I feel like I don't get enough protein, but, you're right, commercial powders and shakes have some pretty disgusting ingredients! I don't even like the way they taste. Thank you for this recipe!

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    RTalloni, I really appreciate your positive feedback! We believe in this smoothie...we added it to our diet more than six months ago and vary the fruit and proteins so it never gets boring. Sometimes my husband will have the "munchies" in the evening, but after drinking his smoothie he almost always says "I'm full now"....something that was hard to accomplish in the past. I hope everyone who tries it has such a positive experience. Thanks for the pin, too. Have a great week.

  • RTalloni profile image

    RTalloni 4 years ago from the short journey

    Because I am allergic to cow's milk I decided, when I first saw this post, to look it over later. Little did I know that it was packed with so much good information! Thank you for the obvious work you put into this hub. I'm so glad to see the caution on the protein powders, and sharing your and your husband's experience with using this is encouraging. Good stuff here--pinning to my Ways w/ Food: Breads/Nuts/Grains board as we use almonds and flax profusely.

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Vacation Trip, thanks for the votes and share!

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Careermommy, I'm glad you found this recipe useful and am glad you're going to try it. Thanks for coming by!

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Au fait, your question about almond milk is a very good one! I didn't add it to the proteins chart because 1 cup of unsweetened almond milk only contains 1 gram of protein. Whole almonds, though, are an excellent source of protein. So your smoothie will be lower in protein with almond milk. Varying sources of protein is a good idea since each one offers different health benefits. I really appreciate all the votes and pin. Have a great day!

  • Vacation Trip profile image

    Susan 4 years ago from India

    Great hub. All are awesome. Thanks for sharing. Voted up.

  • Careermommy profile image

    Tirralan Watkins 4 years ago from Los Angeles, CA

    vespawoolf, this is a great protein recipe! I love all of the natural ingredients. I'm definitely adding this to my repertoire of healthy foods to try.

  • Au fait profile image

    C E Clark 4 years ago from North Texas

    This looks so delicious! I've been eyeing it in my feed for the last couple of days. The recipe sounds easy but I'm wondering if the substitution of almond milk for the soy milk would make it less tasty? Or otherwise upset the balance of protein, etc.?

    I've had soy milk and I don't really care for it, but my daughter loves almond milk -- I've never tasted it so I have no idea what it's like. In fact, I know nothing about almond milk.

    Voted up, useful, beautiful (because it looks so pretty), and will share! Also pinning it to my snacks board.

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    PeggyW, I'm glad you found this recipe and list of protein sources useful. It is a healthy meal replacement (we also used to drink them for breakfast) and is full of vitamins and other healthy things our bodies need. Thanks for your comment and votes!

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    ishwaryaa, I'm glad you like these ideas for a healthy protein shake! Enjoy! I really appreciate the share and votes.

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    AliciaC, I´m glad you find this information on protein sources useful. With enough protein, a smoothie will fill you up just as a meal would. I hope you have a chance to try it! Thanks for coming by.

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Victoria Lynn, I´m glad you appreciate the protein focus of this smoothie recipe. I really appreciate the pin and comment! Have a great day.

  • Peggy W profile image

    Peggy Woods 4 years ago from Houston, Texas

    What a fabulous hub! Gave this 5 stars, up and useful votes, and am pinning it so that it will be bookmarked there for future reference. I like making smoothies but you have given me some other ideas with your list of ingredients. Usually we have them for breakfast, but this is a good idea to also use it for weight loss if using it in the evening in place of a dinner.

  • ishwaryaa22 profile image

    Ishwaryaa Dhandapani 4 years ago from Chennai, India

    An informative & wonderfully-written hub! I am weight-conscious and hence ate low-fat and healthy food regularly. I admire your ideas of healthy homemade protein shakes and I like to adopt your suggestions. Well-done!

    Thanks for SHARING. Useful & Interesting. Voted up

  • AliciaC profile image

    Linda Crampton 4 years ago from British Columbia, Canada

    I love protein shakes. Thank you for not only the recipe but also for all the extra information, which is very useful! The photos are lovely, too.

  • Victoria Lynn profile image

    Victoria Lynn 4 years ago from Arkansas, USA

    This is great information, and beautifully presented. I am going to pin this one. I have made smoothies, but not with the focus on protein. I will have to try this. Thanks!

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Chitrangada Sharan, I'm so glad you already enjoy the benefits of healthy protein shakes. There are so many ingredients we can add to smoothies to enjoy the benefits of a variety of foods. Thank you for the vote and share!

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Rajan Jolly, I'm glad you found this recipe and the chart of proteins useful. It's so healthy and can be varied so it never gets boring. Thanks for all the stars and vote!

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Moonlake, thanks for the share and vote! We really enjoy our smoothies, too. : )

  • ChitrangadaSharan profile image

    Chitrangada Sharan 4 years ago from New Delhi, India

    This is such a healthy hub! At the same time every recipe is so tempting. If such healthy protein shakes are there, who wants to eat other food.

    I normally make smoothies with curd/ yoghurt. I do add the fruits and soaked almonds too. Cottage cheese is always a favourite.

    You are so right in pointing out the dangers of consuming artificial protein supplements.

    Very nice, useful and interesting! Voted up and shared! Thanks for sharing!

  • rajan jolly profile image

    Rajan Singh Jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA.

    Thanks for sharing this recipe for a healthy meal replacement protein shake that has the added benefit being good as a weight reducing meal.

    Love the options list. Rated 5 stars. Voted up and useful.

  • moonlake profile image

    moonlake 4 years ago from America

    I love smoothies. Sounds delicious. Will have to share this and voted up.

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    randomcreative, you're so right about the flavors. It's nice to mix things up so smoothies never become boring. Thanks for your comment!

  • randomcreative profile image

    Rose Clearfield 4 years ago from Milwaukee, Wisconsin

    I love make my own smoothies. It's great having control over the ingredients and knowing exactly what goes into each one. It's also fun to play with the flavors. Thanks for the great recipe and tips! So much detailed information here.

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Deborah-Diane, it's a great daily supplement to a healthy diet. Hope you can try it someday!

  • Deborah-Diane profile image

    Deborah-Diane 4 years ago from Orange County, California

    This protein shake sounds delicious and healthy! Yummy.

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Joy M, I'm glad this gave you ideas for more protein options with your smoothies. Thanks for coming by and enjoy your Sunday!

  • Joy M profile image

    Joy M 4 years ago from Sumner, Washington

    Another great hub. Voted up. And I will definitely be trying some of these protein options in future smoothies. Thanks.

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Kathryn Stratford, I'll have to check out your weight loss hub! I'm glad this helped your write your grocery list and that you enjoy smoothies on busy work days. Enjoy your Sunday!

  • Kathryn Stratford profile image

    Kathryn 4 years ago from Manchester, Connecticut

    I love smoothies! I like trying out a variety of different types, based on what I have on hand. This also reminded me of a couple of things I forgot to add to my grocery list!

    I drink smoothies for breakfast on workdays, since they are high in nutrients, and quick and portable.

    Thanks for sharing this with us! I am adding a link of this to my weight loss hub :)

    ~ Kathryn

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Ericdierker, lol! This does make a quick and healthy meal in a pinch, especially when you can't spend much time in the kitchen. Thanks for all your support and enjoy the rest of the weekend with your family. : )

  • Ericdierker profile image

    Eric Dierker 4 years ago from Spring Valley, CA. U.S.A.

    Super duper. I think I ate separately all your ingredients yesterday. Today we will just make the shake. Thanks

    Oh and a special thanks scaring us straight with that ingredient list for processed stuff -- yuk!

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    rebeccamealey, homemade is always so much more healthy and delicious than commercial products. I hope you can try it sometime! Enjoy your Sunday.

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Thelma Alberts, enjoy this healthy and filling smoothie! Thanks so much for the vote and pin and I hope you enjoy the rest of your weekend, too!

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Mhatter, a healthy protein shake might be the key to continued creativity. : )

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    Hi Suzie! It sounds like you aren't a stranger to the benefits of homemade protein drinks. We also love cottage cheese and what a bonus that it's full of protein. As always, thanks for all your support. We will finally move into our permanent dwelling on September 1...can't wait to have my kitchen back and settle in. We're loving the new jobs but are still learning. I appreciate all the votes, shares and pin! I hope you enjoy the rest of your weekend.

  • vespawoolf profile image
    Author

    vespawoolf 4 years ago from Peru, South America

    teaches12345, healthy smoothies can really enrich our diet. I'm happy you already enjoy a daily smoothie and hope you enjoy this protein shake. Have a great Sunday!

  • rebeccamealey profile image

    Rebecca Mealey 4 years ago from Northeastern Georgia, USA

    Hmmmm. I have some commercial diet shake stuff my sister gave me...I am about to go check the label! Your homemade shakes look delicious!

  • Thelma Alberts profile image

    Thelma Alberts 4 years ago from Germany

    Wow! I have to try this later. I´m all up to healthy food and drinks. Thanks for sharing. Voted up and pinned for later use. Have a great sunday!

  • Mhatter99 profile image

    Martin Kloess 4 years ago from San Francisco

    Thank you for making me aware of this.

  • Suzie HQ profile image

    Suzanne Ridgeway 4 years ago from Dublin, Ireland

    Hi Vespa,

    What a gorgeous shake recipe with ingredients I love. The only one I have never tried is soya milk. Cottage cheese is a favorite ingredient as are strawberries so this protein shake sounds totally my kinda drink. Love all the ideas ans suggestions for other protein sources with their protein amounts, I had no idea cottage cheese was so high. It makes a perfect meal replacement like your husband did and just might try that too when having a no cooking day! Thanks Vespa for another excellent hub with great detail and research. Voted up, interesting, useful, awesome, shared and pinned!

  • teaches12345 profile image

    Dianna Mendez 4 years ago

    Voted up++ I am going to try this idea this week. I usually drink a super green drink each morning, but this will add a variety to my daily breakfast choices.

  • vespawoolf profile image
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    vespawoolf 4 years ago from Peru, South America

    lindacee, we moved early this year and are still living out of boxes...our new place comes available September 1. We also were without a blender for a while, but it was the first thing we made room for in our little temporary apartment. I hope you can have a smoothie soon! I hope your move goes well and you can settle into your new place quickly. Have a great weekend.

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    vespawoolf 4 years ago from Peru, South America

    sgbrown, I'm glad you enjoyed the recipe and protein chart. What I wouldn't give to have my own laying hens! Not only are organic eggs healthier and tastier, but they're also cleaner. I hope you can try this soon. Thanks for the votes, comment and pin!

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    vespawoolf 4 years ago from Peru, South America

    anglnwu, I'm glad you're onboard with this healthy smoothie. My husband was raised with a diet pretty much devoid of fruits and veggies, so it's at times hard for him to add them to his diet. This smoothie has contributed to our improved health and weight loss. I hope your daughter enjoys it! Thanks for the votes and comment.

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    lindacee 4 years ago from Arizona

    We are in the process of packing for a move (kitchen is all packed) so I can't make a smoothie right now. :( As soon as we're settled in to the new place, I'll be trying one (or more) of your protein shake ideas! Great, healthy treat for a sweltering summer afternoon! :)

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    Sheila Brown 4 years ago from Southern Oklahoma

    This sounds so delicious! I would not have thought of mango and strawberries together, but I bet is is great! I could definitely do this for breakfast. I think hubby would even like it! I am fortunate to have my own laying hens and have fresh eggs for this. I love the chart with the different protein sources, great idea! Voting this up, useful, interesting and pinning! :)

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    anglnwu 4 years ago

    Healthy complexion and strong nails? I'm in. I like that you've lots of useful tips for making a thicker or lighter smoothie. Since my daughter enjoys smoothie, I'll have to experiment with some of these. Thanks again for another awesome hub. Rated up, voted and all else.