It is easy to prepare protein recipes without industrialized protein powder and, hence, whey protein. You can have great outcomes simply using foods high in this nutrient, which ensure health and flavor and can be easily found and purchased!
And what is the difference between these recipes and the previous ones?
Well, they have many more vitamins, minerals and fiber. On the other hand, more than being recommended for increasing muscle mass, they have become options for people who don’t go to the gym but want to keep their bodies functioning perfectly and for elderly people who have greater loss of muscle mass.
Among athletes, whey shakes are often preferred due to the high need for calories and protein in the diet to rebuild muscles after exercise, but alternatives without isolated protein meet many of the requirements as well. Give it a try!
1. Coffee shake
This shake is great for waking up! Using a frozen banana in the preparation makes the drink even creamier and you can even add cinnamon to give it an extra touch.
- Preparation time: 8 minutes
- Yield: 1 cup
Ingredients
- 1 frozen banana
- 150 ml skimmed milk
- 1 teaspoon instant coffee
- 2 tablespoons of powdered milk
- Cinnamon to taste
Preparation method
- Mix the Banana and milk by using blender.
- Then, add the coffee and powdered milk and let it beat for another minute.
- Serve in a glass and if you want so you can decorate the top with cinnamon.
Good morning!
2. Papaya and cocoa shake
A recipe that will bring more good humor and health to your day-to-day life, thanks to the vitamin C present in papaya, the fibers in oats and cocoa, rich in tryptophan, an amino acid that stimulates the production of serotonin – the hormone responsible for well-being.
- Preparation time: 10 minutes
- Yield: 2 cups
Ingredients
- 100 g papaya
- 200 ml skimmed milk
- 1 tablespoon skimmed milk powder
- 2 tablespoons of oats
- 1 tablespoon cocoa powder
Preparation method
- Put the oats, cocoa, and liquid and powdered milk in a blender. Mix.
- Peel the papaya, remove the seeds and place it in the blender with the other ingredients.
- Beat all the components again until a homogeneous mixture is formed and it is ready.
if you like honey, so i suggest you to use honey as a alternate of sugar.
3. Banana protein milkshake without whey
Yogurts with added protein are a practical option to increase your intake of this nutrient from time to time without needing whey and, to improve the recipe even further, why not turn the simple shake into a milkshake, just by adding banana?
- Preparation time: 5 minutes
- Yield: 2 cups
Ingredients
- 250 ml protein yogurt
- 1 banana
- 100 ml of water
Preparation method
- Before beginning the recipe, put the yogurt in the freezer for at least three hours.
- After the yogurt has frozen, combine it with the banana and water in a strong blender.
- Blend everything for a minute and place in a glass to consume.
You can make a similar mixture using mango, if you prefer.
4. Mango protein shake
A recipe created to prove that the popular belief that you can’t mix milk with mango is just a belief! Trust me: this shake is delicious.
- Preparation time: 10 minutes
- Yield: 1 cup
Ingredients
- 100 ml milk*
- 2 tablespoons powdered milk*
- 100 ml of natural yogurt
- 1 mango
Preparation method
- Clean the mango, peel it and remove the pit.
- Mix the fruits, water, Milk and yogurt by using blender.
- Blend everything until there are no more mango pieces and serve.
Can you strain the mixture? You can, but what remains in the strainer and ends up being eliminated may be exactly the nutrients you need, so it is recommended to consume it in its original form.
5. Banana, yogurt, peanut butter and oatmeal shake
Twenty grams of protein in a homemade shake? Go for it! This classic peanut and banana mix provides enough energy to help you gain lean mass and recover muscle with just a few ingredients.
- Preparation time: 8 minutes
- Yield: 1 cup
Ingredients
- 100 ml of skimmed or semi-skimmed milk
- 100 ml of natural yogurt
- 30 g peanut butter
- 1 banana
- 1 tablespoon of oats
Preparation method
- In a mixer or blender, mix the milk, natural yogurt and peanut butter.
- Add the banana and oats and mix a little more.
- When the mixture is homogeneous, your drink is ready.
It is easy to prepare protein recipes without industrialized protein powder and, hence, whey protein. You can have great outcomes simply using foods high in this nutrient, which ensure health and flavor and can be easily found and purchased!
And what is the difference between these recipes and the previous ones?
Well, they have many more vitamins, minerals and fiber. On the other hand, more than being recommended for increasing muscle mass, they have become options for people who don’t go to the gym but want to keep their bodies functioning perfectly and for elderly people who have greater loss of muscle mass.
Among athletes, whey shakes are often preferred due to the high need for calories and protein in the diet to rebuild muscles after exercise, but alternatives without isolated protein meet many of the requirements as well. Give it a try!
1. Coffee shake
This shake is great for waking up! Using a frozen banana in the preparation makes the drink even creamier and you can even add cinnamon to give it an extra touch.
- Preparation time: 8 minutes
- Yield: 1 cup
Ingredients
- 1 frozen banana
- 150 ml skimmed milk
- 1 teaspoon instant coffee
- 2 tablespoons of powdered milk
- Cinnamon to taste
Preparation method
- Mix the Banana and milk by using blender.
- Then, add the coffee and powdered milk and let it beat for another minute.
- Serve in a glass and if you want so you can decorate the top with cinnamon.
Good morning!
2. Papaya and cocoa shake
A recipe that will bring more good humor and health to your day-to-day life, thanks to the vitamin C present in papaya, the fibers in oats and cocoa, rich in tryptophan, an amino acid that stimulates the production of serotonin – the hormone responsible for well-being.
- Preparation time: 10 minutes
- Yield: 2 cups
Ingredients
- 100 g papaya
- 200 ml skimmed milk
- 1 tablespoon skimmed milk powder
- 2 tablespoons of oats
- 1 tablespoon cocoa powder
Preparation method
- Put the oats, cocoa, and liquid and powdered milk in a blender. Mix.
- Peel the papaya, remove the seeds and place it in the blender with the other ingredients.
- Beat all the components again until a homogeneous mixture is formed and it is ready.
if you like honey, so i suggest you to use honey as a alternate of sugar.
3. Banana protein milkshake without whey
Yogurts with added protein are a practical option to increase your intake of this nutrient from time to time without needing whey and, to improve the recipe even further, why not turn the simple shake into a milkshake, just by adding banana?
- Preparation time: 5 minutes
- Yield: 2 cups
Ingredients
- 250 ml protein yogurt
- 1 banana
- 100 ml of water
Preparation method
- Before beginning the recipe, put the yogurt in the freezer for at least three hours.
- After the yogurt has frozen, combine it with the banana and water in a strong blender.
- Blend everything for a minute and place in a glass to consume.
You can make a similar mixture using mango, if you prefer.
4. Mango protein shake
A recipe created to prove that the popular belief that you can’t mix milk with mango is just a belief! Trust me: this shake is delicious.
- Preparation time: 10 minutes
- Yield: 1 cup
Ingredients
- 100 ml milk*
- 2 tablespoons powdered milk*
- 100 ml of natural yogurt
- 1 mango
Preparation method
- Clean the mango, peel it and remove the pit.
- Mix the fruits, water, Milk and yogurt by using blender.
- Blend everything until there are no more mango pieces and serve.
Can you strain the mixture? You can, but what remains in the strainer and ends up being eliminated may be exactly the nutrients you need, so it is recommended to consume it in its original form.
5. Banana, yogurt, peanut butter and oatmeal shake
Twenty grams of protein in a homemade shake? Go for it! This classic peanut and banana mix provides enough energy to help you gain lean mass and recover muscle with just a few ingredients.
- Preparation time: 8 minutes
- Yield: 1 cup
Ingredients
- 100 ml of skimmed or semi-skimmed milk
- 100 ml of natural yogurt
- 30 g peanut butter
- 1 banana
- 1 tablespoon of oats
Preparation method
- In a mixer or blender, mix the milk, natural yogurt and peanut butter.
- Add the banana and oats and mix a little more.
- When the mixture is homogeneous, your drink is ready.
