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TOPIC: Protein shakes not using powder? Recipes please!

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March 20, 2012 7:42 PM
I'm a big fan of eating real foods. Powdered protein for shakes is just not something I want to put into my body. Anyone have a recipe for a protein shake that doesn't use anything but real foods? I'm looking for something in the 200-400 calorie range, no 1000 calorie weight gainer shakes, please :)

Here's one I like that I got off the big tub of Chobani:
1 cup chobani strawberry greek yogurt
1/2 cup milk
1/2 cup frozen blueberries
1 frozen (or fresh) banana
369 calories 69g carbs, 24g protein
Not the best pure protein shake, but it's good for replenishing energy after a hard workout.

Anyone else? I'm particularly interested in shakes using cottage cheese, since I just picked up a few tubs. Thanks! :)
March 20, 2012 7:45 PM
my mommy makes this, she saw it on Dr.Oz. It taste so good :D

blueberries, spinach, coconut water, pineapple, 2 green apples or beets. This was the shake I was talking about where I said my aunt lost up to 8 pounds drinking it so far.
March 20, 2012 7:49 PM
Bump
March 20, 2012 7:51 PM
Check out this site - http://fatlossschool.com/76-protein-shake-recipes/

they have tons of protein shake recipes and they look good.
  16703271
March 20, 2012 8:27 PM
If you eat anything with milk you put whey protien in your body. If you eat protien bars you eat whey protien powder. You put it in your body a lot more than you think.

Acidophilus Milk
Ammonium Caseinate
Butter
Butter Fat
Butter Oil
Butter Solids
Buttermilk
Buttermilk Powder
Calcium Caseinate
Casein
Caseinate (in general)
Cheese (All animal-based)
Condensed Milk
Cottage Cheese
Cream
Curds
Custard
Delactosed Whey
Demineralized Whey
Dry Milk Powder
Dry Milk Solids
Evaporated Milk

Ghee
Goat Milk
Half & Half
Hydrolyzed Casein
Hydrolyzed Milk Protein
Iron Caseinate
Lactalbumin
Lactoferrin
Lactoglobulin
Lactose
Lactulose
Low-Fat Milk
Magnesium Caseinate
Malted Milk
Milk
Milk Derivative
Milk Fat
Milk Powder
Milk Protein
Milk Solids
Natural Butter Flavor
Nonfat Milk

Nougat
Paneer
Potassium Caseinate
Pudding
Recaldent
Rennet Casein
Skim Milk
Sodium Caseinate
Sour Cream
Sour Milk Solids
Sweetened Condensed Milk
Sweet Whey
Whey
Whey Powder
Whey Protein Concentrate
Whey Protein Hydrolysate
Whipped Cream
Whipped Topping
Whole Milk
Yogurt
Zinc Caseinate
Edited by rcramer7 On March 20, 2012 8:40 PM
March 20, 2012 8:30 PM
a couple colleagues of mine have been on an egg whites and chocolate milk kick.........sound like it might be up your alley, i will take my scoop of whey and water anyday though...........
  8660665
March 20, 2012 8:31 PM
I also like adding ricotta cheese to my fruit + almond milk smoothies. If you aren't scared of the risks, you can also add pasteurized egg whites to your shakes.
  15135880
March 20, 2012 8:37 PM
1/4 c. liquid egg whites
1/2 avocado (frozen is good)
1-2 TBSP baker's cocoa
2 TBSP natural peanut butter
1/2 c. 1% cottage cheese
1/2 c. 1% milk
ice cubes
1/4 to 1/2 tsp guar or xanthan gum
packet of Stevia, squirt of honey, or squirt of agave nectar--whichever is your sweetener of choice.

Whiz in blender till smooth.

Approximately 500 calories, 27 carbs, 12 g. fiber, 35 g. protein.
Edited by frugalmomsrock On March 20, 2012 8:42 PM
March 20, 2012 8:41 PM
Check out this site. It has one with cottage cheese:
http://www.mybodybuildingcoupons.com/homemade-protein-shakes-without-protein-powder/
  18757067
March 20, 2012 8:45 PM
bumpwink
  27226
March 20, 2012 8:53 PM
tough to get near the same protein level without whey......if you dont like it thats your call.....but just make a fruit smoothie or eat a chicken breast........Its not going to be a protein shake without the scoops.
March 20, 2012 8:57 PM
bump
  9809453
March 20, 2012 8:58 PM
got this from a previous post xD http://www.dashingdish.com/2010/03/i-cant-believe-its-not-a-milkshake/

Base ingredients:
-1/2 Cup Cottage Cheese
-1 Scoop Protein Powder
-1-3 Packets of Splenda/ Stevia/Low Calorie Sweetener
-5-10 Ice Cubes
-1/2 Cup-1 Cup Water

*Optional* 1/2 tsp Xanthax gum (you can get this from most grocery stores in the gluten free section! Just a pinch of it makes your shake sooo thick and creamy!)

Then choose from these! :D




Peanut Butter Butterscotch Shake (These ingredients added to base)

2 Tbs Sugar Free Butterscotch Pudding Mix (Jello Brand)
2 Tbs Peanut Flour OR 1 Tbs Regular Peanut Butter
Optional: A few drops Maple Extract
Servings: 1
Calories: 310 ( add 40 if using regular peanut butter)




Thin Mint Shake (These ingredients added to base)

2 Tbs Cocoa Powder
2-3 Drops of Mint Extract (Be Careful to Only Add A Few Drops… This Stuff Is Strong!!!)
Optional: 1 Tbs Lite Hershey’s Syrup
Servings:1
Calories: 250



Superman-Ice Cream Shake (These ingredients added to base)

2-3 Tbs Sugar free/Fat free Pistachio Pudding Mix (Jello Brand)
Optional: 2 Tbs Cool Whip Lite
Servings:1
Calories: 250



Chocolate Peanut Butter Shake (These ingredients added to base)

2 Tbs Cocoa Powder
2 Tbs Peanut Flour Or 1 Tbs Regular Peanut Butter
Servings: 1
Calories: 260 (add 40 calories if using regular peanut butter)



Strawberry Banana Shake (These ingredients added to base)

1/2 Cup Frozen Strawberries
1/2 Banana
Optional: 2 Tbs Cool Whip Lite
Servings: 1
Calories: 280



Mocha Freeze Shake (These ingredients added to base)

2 Tbs Cocoa Powder
1 Tsp Instant Coffee Powder (or to taste)
1 Tbs Coffee Creamer of Choice
(You may also need additional sweetener packets in this shake to balance out the bitterness of the coffee)
Servings: 1
Calories: 200




Lemon Cream Pie (These ingredients added to base)

2-3 Tbs Sugar Free Lemon Pudding Mix
Optional: 1 Graham Cracker (or Honey Teddy Grahams) on Top of Shake (You could add this straight to the blender~ it blends up tasting like a ‘pie crust!’)
Servings: 1
Calories: 290



Strawberry Shake (These ingredients added to base)

1/2 Cup Strawberries (Fresh or Frozen~ If you are using frozen use less ice!)
Servings: 1
Calories: 220



Banana Cream Pie Shake (These ingredients added to base)

1/2 Frozen Banana
2 Tbs Sugar Free Banana Pudding
Optional: 1 Graham Cracker (or Honey Teddy Grahams) on Top of Shake!
Servings: 1
Calories: 250



Oatmeal Cookie Shake (These ingredients added to base)

2 Tbs Oats
2 Tsp Chocolate Chips
Dash of Cinnamon (Or To Taste)
Optional: 2 Tbs Vanilla or Chocolate Sugar Free Pudding Mix
Servings: 1
Calories: 250



Key Lime Pie Shake (These ingredients added to base)

1 Tbs Key Lime Juice (Or The Juice of Half a Lime)
2 Tbs Sugar Free Vanilla Pudding Mix
Optional: 1 Graham Cracker (or Honey Teddy Grahams) Crumbled on Top of Shake (Or Mixed In!)
Servings: 1
Calories: 230




Cookies and Cream Shake (These ingredients added to base)

1/2 (100 Calorie) Oreo Pack (Throw the Cookies Right Into the Blender!)
Optional: 2 Tbs Light Cool Whip OR 2 Tbs Sugar Free Vanilla Pudding Mix
Servings: 1
Calories: 230




Pina Colada Shake (These ingredients added to base)

1 Tbs Coconut Extract (Found In The Baking Isle by the Spices)
1/2 Cup Pineapple (Fresh or Frozen)
Servings: 1
Calories: 220



Strawberry Cheesecake Protein Shake (These ingredients added to base)

1/2 Cup Strawberries (Fresh or Frozen)
2 Tbs Light Cream Cheese (Or 2 Tbs Sugar Free Cheesecake Pudding Mix)
Servings: 1
Calories: 260



Lemon Raspberry Shake (These ingredients added to base)

1/3 Cup Raspberries (Fresh or Frozen) OR 2 Tbs Low Sugar Raspberry Jam (If You Don’t Like The Seeds!)
1 Tsp Lemon Juice OR 2 Tbs Sugar Free Lemon Pudding Mix
Optional: 1 Tsp Sugar Free Dry Raspberry Jello Mix
Servings: 1
Calories: 210




And all you do is blend!
March 20, 2012 9:00 PM
My favourite right now is:

1 bottle Zico coconut water
3/4 c Liberté Greek yogurt
3 berry mix
frozen cherries

It has about 18 - 20 g of protein.

Gees ... I guess I should read the post until the end.
I have never used cottage cheese in a shake before.
smile
Edited by Birder150 On March 20, 2012 9:02 PM
March 21, 2012 5:47 AM
Sorry, it sounds like there's some confusion about what I'm looking for. I have nothing against protein from whey.... I just don't want to eat that powdered stuff. I'll eat greek yogurt and cottage cheese and milk all day. I love me some dairy. I just don't like the idea of powdered foods with all kinds of weird additives in them. I get a lot of protein from the rest of my diet, so I don't need a 48g protein shake... but the occasional 20-25 gram shake would be a nice addition.

I do raise my own chickens for eggs, so I'm a lot less worried about raw eggs than most people who have to buy them from the store, so that's an idea that's worth investigating. I used to make eggnog with real eggs all the time when I was a kid (before everyone got scared of salmonella).

Thanks for the recipes already given.
Edited by NateDad On March 21, 2012 5:49 AM
March 21, 2012 6:00 AM
There are some amazing recipes here for protein shakes using real food - everything, from Cottage cheese, banana, whey, nuts, strawberries, vanilla and so on

http://fatlossschool.com/76-protein-shake-recipes/

Good luck finding something tasty!
  11657176
March 21, 2012 6:20 AM
I use egg whites - the ones in the carton already pasturized. They add a lot of protein without a lot of calories. And they really don't have a taste, so they go good with whatever else you add to your shake - such as PB2 (I love this stuff!), greek yogurt and the such.
March 21, 2012 6:27 AM
I add silken tofu to my smoothies...gives you about another 5g of protein. It blends right in and you dont taste it.
February 17, 2013 5:06 AM
i couldnt find this recipe on his website, was wanting the nutrition facts...??
February 17, 2013 5:13 AM
I use whey protein to supplement protein. Here is my recipe. 8 ounces of water and 1 scoop. Shake and drink.

The only other thing I do sometimes is whey and banana, blend.
Edited by strikerjb007 On February 17, 2013 5:14 AM
February 17, 2013 5:19 AM
Follow these guidelines! :)

http://www.wikihow.com/Make-a-Homemade-Protein-Shake-Without-Protein-Powder
Edited by mareeee1234 On February 17, 2013 5:20 AM
February 17, 2013 5:22 AM
I add 1/4 scoop of (long cook) oats for extra protein. Makes the shake nice and creamy and adds a great flavor.
  16955449
February 17, 2013 5:27 AM
QUOTE:

my mommy makes this, she saw it on Dr.Oz. It taste so good :D

blueberries, spinach, coconut water, pineapple, 2 green apples or beets. This was the shake I was talking about where I said my aunt lost up to 8 pounds drinking it so far.


There is very little protein in this.

For the OP, you could add the yogurt, peanut butter (If you are in the US you can find PB2 which is much less calories than regular peanut butter... not sure of the protein content), tofu (not a ton of protein but some)...

I'm not sure what the reason is for not wanting to use protein powder. There are tons of brands, flavours, and kinds on the market. Calorie wise I find they are one of the best ways for getting in added protein.
February 17, 2013 5:34 AM
I use pasteurized egg whites or silken tofu. You can also add milk powder.
  35336965
February 17, 2013 5:36 AM
My favorite is Arctic Ice Cream Zero. It is 150 calories per pint. 14 grams of whey protein. Thinkthin bars are good too.
  15520899

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