How to Make Your Own High Protein, Low-Fat Shake

Shakes have been viewed as a fattening dessert. However, using high-protein and low-fat ingredients, shakes are a fast and healthy way to get important nutrients in a dessert or even as a meal.

Things You'll Need

• Skim Milk or water
• Low-fat ice cream or frozen yogurt
• Optional ingredients: fruit, whey protein powder, peanut butter
• Ice (if not using ice cream or frozen fruit)
• Measuring cups
• Blender

Instructions

Instructions

1. Choose one cup of a low-fat liquid option. Most shakes use milk, so in this case use skim milk. But in some shakes, particularly if you're going to use a powdered flavoring such as whey, you can use water.

2. Add half a cup of low-fat ice cream or other protein source. To keep the fat down, you'll want to choose low-fat ice cream or frozen yogurt. You can also use regular low-fat vanilla or plain yogurt or peanut butter. In that case, you'll want to also add a half cup of ice to give it a frosty consistency.

3. Consider adding more flavor. Sometimes low fat ice cream and skim milk is enough. But you can add more flavor to your shake without adding more fat or calories by including fruit (frozen fruit works best for frosty consistency), flavored whey powder or instant coffee or drink mix.

4. Put all your ingredients into a blender, turn to high and mix for 20 to 30 seconds. If you have ice in your shake, you'll want to check for ice lumps. You may need to blend a little longer.

5. Pour your shake into a glass and enjoy!

Tips & Warnings

• You can mix and match ingredients to make fruit shakes, peanut butter chocolate shakes and a host of other great flavors. Here's a yummy mocha shake:

• Healthy High Protein Low Fat Chocolate Mocha Shake

• 1 cup skim milk

• ½ cup ice, chopped

• 1 Tbsp instant coffee

• 1 scoop chocolate whey protein mix

• Makes 1 serving

• Approximately 200 calories and 30 grams of protein

References

• Nutrition.gov
• Sumptuouse Smoothies and Shakes