Easy protein shakes: a blueprint

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Super-quick protein shake with around 45 grams of protein. Ideal to make in the morning, in the blender, unless that wakes your wife up, haha.

Instructions

  1. Add all the dry ingredients.
  2. Add water or plant-based milk.
  3. Blend to your preferred consistency. You can always add a little more water or plant-based milk later.

Ingredients

Choose one ingredient from each list:

1 tablespoon (15 grams) of peanut butter

Plus 30–40 grams of protein powder:

This is where most of the protein comes from

  • Pea protein (the tastiest)
  • Rice protein
  • Hemp protein
  • Protein blend

Plus fiber:

  • 10 grams of chia seeds
  • 10 grams of flaxseed

Plus liquid to reach your preferred consistency

  • Water
  • Almond milk
  • Coconut milk (very tasty)