Berry Protein Shake

IngredientsQtyProteinFatCHO
Berries, mixed - 1/2 cup
60g
0
0
7
Protein Powder - already flavoured
25g
20
1
3
Water - 200-250ml
250ml
0
0
0
Chia seeds - 1 tablespoon
15g
2
4
0

Total per serve

0 0 0

Serving Suggestions

Click on the serving suggestions below to calculate the totals for your meal.

IngredientQtyProteinFatCHO
Almonds - about 15
18g
3
10
1
Banana - small size (without skin)
80g
1
0
16
Coconut milk, regular fat (20%) - 2 tablespoons
40ml
0
8
1

Serving Suggestion Totals

0 0 0

Meal + Serving Suggestions Total

0 0 0

Serves - 1
per Serve - main ingredients only:                    170 cal   /   700 kJ 
per Serve - main ingredients with almonds:      270 cal   /   1150kJ
 

A simple snack or light meal with nuts added. Add all ingredients to a blender and blend til smooth.

You will need a protein powder to make this recipe. There are many options available, however a low sugar, high protein one is ideal. See below for more information on choosing protein powders. Many are sweetened with stevia, which usually provides enough sweetness without adding extra. If your powder is unflavoured you might like to add vanilla essence, cinnamon, or stevia powder or drops to improve the taste. You can also add sweeter fruits (mango, pineapple etc) however this will increase the sugars considerably.
 

About Protein Powders

Look for a protein powder that is > 70% protein. You can work this out by looking at the Nutrition Information Panel (NIP) - this is the table of numbers on the packet. Find the 'per 100g' column and move down to see how many grams of protein there are. About 80g of protein per 100g means it is 80% protein. If you don't want to use whey concentrate/isolate powder, other options are rice, pea and soy. There are even marine collagen powders available now. Talk with your health therapist about a suitable option for you.

 

  • Prep time - 10mins
  • Cooking time - 0mins
  • Serves - 1

My Meal Matrix

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