"How do you make a delicious Protein Shake?"
What's delicious to you is what counts! A basic recipe will get you started on fulfilling your required daily Protein Intake which is
Rule #1
"HALF YOUR BODY WEIGHT IN GRAMS OF PROTEIN"
Do you have a Blender/Osterizer? if no, then go buy one today!
While you're OUT shopping at Target or BB&B with your 20% coupon in hand, stop by Trader Joe's or Whole Foods and pick up:
- a large bag of Frozen Berries
- Soy or Whey Protein with highest grams/scoop
- Bananas
- Fresh peeled Ginger root
- Soy Lecithin granuals
- Juice of choice
- Rice Dream rice milk or Soy milk
...Now let's get Shaken!
Simply, pour a cup of Rice Dream & a cup of Juice into Blender
Add Two Scoops of Protein powder, 1-2 Tbl of Soy Lecithin,
One cup of Frozen Berries, 1-2 inch piece of Fresh Ginger peeled,
One peeled Banana and let it rip to your taste...
Of course you can add chocolate...Dark please...and yes you can add honey or sweetener of choice...
The Berries, Banana and Juice do it for me...and yes you may have issues with some of these ingredients...
Well, I suggest you get creative and get Shaken!
YOU NEED PROTEIN...and this is a delicious way to start your day...
Drink slowly...pour remainder in a thermos and take it to the office and sip while commuting or at work.
Protein bars that you find delicious is another means to fill the Protein-Gap many of us suffer.
ENJOY AND SPREAD THE WORD...YOU NEED YOUR PROTEIN!
PROTEIN SHAKE
BASIC RECIPE
708.445.2000
1105 Holley Ct. Oak Park IL 60301
An ounce of meat or fish has approximately 7 grams of protein…
Beef
- Hamburger patty, 4 oz – 28 grams protein
- Steak, 6 oz – 42 grams protein
- Most cuts of beef – 7 grams of protein per ounce
Chicken
- Chicken breast, 3.5 oz - 30 grams protein
- Chicken thigh – 10 grams (for average size)
- Drumstick – 11 grams
- Wing – 6 grams
- Chicken meat, cooked, 4 oz – 35 grams
Fish
- Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish/ 6 grams per ounce
- Tuna, 6 oz can - 40 grams of protein
Pork
- Pork chop, average - 22 grams protein
- Pork loin or tenderloin, 4 oz – 29 grams
- Ham, 3 oz serving – 19 grams
- Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams
- Bacon, 1 slice – 3 grams
- Canadian-style bacon (back bacon), slice – 5 – 6 grams
Eggs & Dairy
- Egg, large - 6 grams protein
- Milk, 1 cup - 8 grams
- Cottage cheese, ½ cup - 15 grams
- Yogurt, 1 cup – usually 8-12 grams, check label
- Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
- Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
- Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy)
- Tofu, ½ cup 20 grams protein
- Tofu, 1 oz, 2.3 grams
- Soy milk, 1 cup - 6 -10 grams
- Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
- Soy beans, ½ cup cooked – 14 grams protein
- Split peas, ½ cup cooked – 8 grams
Nuts and Seeds
- Peanut butter, 2 Tablespoons - 8 grams protein
- Almonds, ¼ cup – 8 grams
- Peanuts, ¼ cup – 9 grams
- Cashews, ¼ cup – 5 grams
- Pecans, ¼ cup – 2.5 grams
- Sunflower seeds, ¼ cup – 6 grams
- Pumpkin seeds, ¼ cup – 8 grams
- Flax seeds – ¼ cup – 8 grams
