Protein Shake Revolution - In Search of the Perfect Meal Replacement or Snack Shake for Fitness

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A few weeks ago, one of my coworkers got me very interested in the shakes she was drinking. On the side, she is a rep for a company that provides shakes that are fairly high in protein and vitamins while still filling you up and being low calorie.

As I began searching for my personal substitute, I started digging around online to find out why this brand of shakes was so successful. The most common answer? Because it not only had protein, but it also had a lot of fiber, which not only helps you feel full, but also helps you... er... regulate.

So, naturally, I set out to concoct my own shake. My goals were to create a shake with the following attributes...

• Could be a mid-morning snack or lunch replacement - I wanted to be able to just dump stuff into my shaker bottle and take it to work with me. So, ideally, all of the ingredients would be dry/powdered in form (otherwise, I would have to deal with things going bad or getting chunky before I was ready to drink the shake).
• Good source of protein - It didn't have to be totally jam packed, because I do get a decent amount of protein in my daily diet (thanks to these cheesecakes). But, I did want it to have at least 15-20 grams of protein, to keep my metabolism going and help me feel full while also working on regenerating my muscles.
• Good source of fiber - Since this was one of the highest reported reasons that people liked the other meal replacement shake I was looking at, I decided that it was a good thing to keep in mind for mine. That said, it was important that I incorporate fiber without making it taste too gross or chalky. That means no Orange Metamucil, friends.
• Easy to make - I wanted my morning routine to just involve me adding a few scoops of this and that to my shaker. Nothing complicated. No time consuming prep work.

The Ingredients and Tools:
I ordered a bunch of Blender Bottles via GNC online on one of their Friday Deals (they were $5 each). I already had on hand a few different types of protein powder, as well as things like chia seeds and PB2 which can add texture and flavor, respectively. I also just ordered some vitamin filled powder online, which I'm looking forward to incorporating into the recipe, because it will make it even better. So, here are the items I've used:

• Blender Bottles - You can use a regular BPA-free plastic bottle with a cap, but the blender bottles with the silver whisk balls inside really help shake it up and make it frothy. I find that the smaller blender bottles do the job - the larger ones just take up too much space and you don't use all of the room anyway. Here's green, pink, blue, and a black double pack.
  
• Protein Powder - Chocolate or Vanilla or Cake Batter (or all three!). I typically use Chocolate, because it juts appeals to my taste buds more, but all three are delicious.
  
• PB2 - Peanut Butter or Peanut Butter Chocolate (or both!)
  
  
• Vega One All Nutritional Shake - Chocolate, Vanilla Chai, or Natural (I'm starting out with Chocolate, so I can't actually speak to the taste of the other two yet. If you're going with vanilla protein, I'd suggest trying the Vanilla Chai Vege One).
  
• Optional flavorings: Cinnamon, Peppermint NuNaturals
  

Want it all? Click here to browse the entire shop for "Shake Revolution"

The Method:
I either fill my bottle at night or in the morning before I leave the apartment. Here's what I've tried so far:

1. Double Chocolate: 3/4 scoop (or 1.5 Tablespoons) Chocolate Protein Powder, 1/3 scoop (or 1 Tablespoon, as the Vega One scooper is huge) Vega One Powder
2. Double Chocolate Mint:  3/4 scoop (or 1.5 Tablespoons) Chocolate Protein Powder, 1/3 scoop (or 1 Tablespoon) Vega One Powder. Just before adding water/milk, add 3-7 drops Peppermint NuNaturals.
3. Chocolate Peanut Butter:  1/2 scoop (or about 1 Tablespoon) Chocolate Protein Powder, 1/2 scoop (or 1.5 Tablespoon) Vega One Powder, 1 tablespoon PB2

I'm excited to try the seemingly unlimited flavor options I received from NuNaturals this week. Can't wait to share even more shake recipes with you!

Carrot Cake Protein Shake

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Question: Can You Have Your Cake and Drink It Too?

Why, YES, you can... And Why It's GREAT For You:

• Almost TWENTY TWO Grams of Protein
• Very low in saturated fat
• Very high in calcium
• High in iron
• High in manganese
• Very high in phosphorus
• High in riboflavin
• Very high in vitamin A

Compiled using CalorieCount via About.com

When I first met Justin, I remember wanting badly to make him a cake (gifts are my love language and delicious-yet-healthy treats are my food language, so by the transitive properties of gifting-love-dom... umm... nevermind). I remember standing in the baking aisle at Jewel, with him on the phone. There I was, staring right at a box of carrot cake mix, and I asked him… “Do you like carrot cake?”  His response? It’s not my favorite.

Woe is me. I guess we’ll go with Chocolate, then..

So, when I suggested trying out and altering a Carrot Cake Milkshake recipe from Chocolate Covered Katie, I was utterly surprised at his response: Let’s do it! Looks delicious.

In fact, it was even his idea, after returning from doing the Body By Science workout at the gym, to turn it into a protein shake. And so we did.

Protein shakes are something I’m working on for you guys… because I want to show you that protein shakes should be utterly delicious. So here’s “Episode Two” (For episode one , check out peanut butter banana protein shakes). Because it should not only be good FOR you, but it should also TASTE good, too! 

Carrot Cake Protein Shake

Servings: 2

Calories Per Serving: 216

Protein Per Serving: 21.8 g

Prep Time: 5 minutes

Weight Watchers Points (Old): 4

Weight Watchers Points Plus (New): 5

Ingredients (makes two, so cut it in half if you only want one... or you can opt to chill the second glass for the next day!):

• 1 large banana, frozen (it will save you a headache if you peel it, then put it in a bag and freeze it... but if you forget, you can always peel it afterward with a knife and your very very frozen fingers)
• 1 cup milk (skim milk or unsweetened vanilla almond milk are both great, but any milk substitute will also work -- just be aware that slight flavor changes will come with any major substitutions!) **Caloric information compiled using unsweetened vanilla almond milk
• 2 servings protein powder (Just use the prescribed amount per persoof powder for one "serving" of your particular brand)
• 2 tsp pure Vanilla Extract
• 1 tsp Cinnamon
• 1 small carrot (or two baby carrots), peeled
• Tiny dash of salt

Directions:

1. Combine all ingredients in a blender
2. Add a few cubes of ice only if your blender is good enough to chop them all up! 
3. Blend well and serve!