Protein Shakes
I like a good protein shake after a tough workout or in place of a meal if I’m not very hungry. Some days I just struggle getting in enough protein, and a shake is an easy way to bump up that total.
Not to mention, I am a total chocolate freak — my day is not complete without some kind of chocolate! — so a shake keeps those cravings in check without making me feeling deprived. You’ll see a lot of alternative, plant-based milks in my recipes rather than cow’s milk. It’s just a personal preference. Use whatever you like, although the macronutrient and calorie totals may change.
To add even more protein-rich goodness, I like to add in egg whites from a carton. They are pasteurized, so it is perfectly safe to consume them uncooked. 1/3 cup adds about 44 calories and 9 grams of protein. Other nutrient-dense add-ins: spinach, kale, ground flaxseed, plain Greek yogurt, nut butter, avocado, green tea, matcha (powdered green tea, high in antioxidants), powdered greens supplement (such as Athletic Greens or Amazing Grass Green Superfood).
Have fun with it and get creative!
Download my free Protein Shake How-to cheatsheet! Click here >>> BKinetic Fitness_Protein Shake How-To_4-2020
Brownie Batter
Ingredients:
1 Serving Chocolate Protein Powder (I used Tera’s Whey)
1/2 Cup Unsweetened Coconut Milk (from carton)
1/4 Cup Vanilla Muscle Egg
1/2 Cup Frozen Cherries
1 Tbsp. Unsweetened Cocoa Powder
Ice & Water to desired consistency
Macros:
Calories: 255
Protein: 28
Carbs: 20.5
Fat: 8
1 Scoop Vanilla Protein Powder (I used Optimum Nutrition Gold Standard 100% Whey Vanilla Ice Cream)
1/3 Cup Unsweetened Coconut Milk (from carton, not canned)
3 tsp. Sugar Free Fat Free Cheesecake Pudding Mix
1 tsp. Cinnamon
Ice & Water to desired consistency
Optional: Stevia to desired sweetness
Macros:
Calories: 150
Protein: 24 grams
Carbs: 8 grams
Fat: 2.5 grams
|
No Bake Cookie
This recipe is inspired by my shake of choice at the gym in my hometown that I grew up training in (holla, Bob’s Gym West!). I still make an occasional appearance to lift with my dad whenever I’m in town.
Ingredients:
Macros:
|
1 Scoop Chocolate Protein Powder (I used Optimum Nutrition 100% Whey Gold Standard Double Rich Chocolate)
1/2 Cup Unsweetened Coconut Milk (from carton)
1 Tbsp. Unsweetened Cocoa Powder
1/2 Tbsp. Ground Flaxseed
1/2 Cup Water
Ice Cubes
3 Drops Peppermint Extract
optional: 1 Cup Spinach
Macros:
Calories: 169.5
Protein: 25.25
Carbs: 7
Fat: 4.5