This one seems like a pretty good base too, add or subtract what you want/dont want.
The Best Overall Tasting Homemade Protein Shake
This recipe includes cottage cheese - the king of all cheap, easy, high BV protein sources ! Don't worry, you can't taste it and the blender eliminates the texture.
Ingredients:
* 16 oz. skim milk
* 2 cups no-fat cottage cheese
* 3 scoops Optimum Nutrition Whey Protein Powder (vanilla)
* 1/2 cup non-fat, reduced-sugar vanilla yogurt scoop of your favorite fruit (I like frozen strawberries & banana)
* Splenda or Sweet-n-Low to taste (about 2 packets)
* Handful of
Ice
Directions:
Blend together and chill. Makes 3 two-cup servings.
Guzzle for an awesome post-workout shake. The high-glycemic-value carbs spike insulin to deliver protein to your muscles. Add dry oats for more complex carbs, and add more cottage cheese to boost the protein! Add more milk if the mix is too thick.
Nutritional Information for 1 Serving:
Calories = 414
Protein = 40 grams
Carbs = 26 grams
Fat = 2 gram
