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Make your own Protein Shakes

My doctor has always said to start your day with protein.

I have tried many of the "Designer Protein Shakes" and been slightly disappointed. After talking with a few dieticians I have decided that it is best to get your protein requirements from your normal daily diet. After playing around with several different ingredients, this is what I came up with:

From the kitchen at:
Daryl's Chic Bistro:

Start Your Day with a great tasting Home Made Protein Shake:

Banana Milk Shake for one:

1 ripe banana
1/4 cup orange juice
3/4 cup Vitamite (or skim milk, Lactaid milk, etc.)
1 cup low-fat yogurt (strawberry or blueberry)

Place banana, orange juice and milk in blender.
Blend for about 2 seconds until smooth.
Stir in yogurt.
Chill, if desired, then serve.

This shake provides calcium, potassium and vitamin C to start your day off right!

Nutrient Analysis per serving:
Calories 322
Carbohydrates 66 gr.
Protein 13 gr. - 19 gr. depending on Vitamite or milk choice
Cholesterol 9 mg.
Sodium 168 mg.
Fiber 2 gr.
Fat 2 gr.
(6% of calories from fat)

Serves 1

General directions for all the next drink recipes.
Cut up fruit and remove seeds if any.
Place ingredients for desired drink in blender.
Blend 30 to 45 seconds.

Feel Free To Experiment by varying the ingredients, have fun!

No Salt, No Sugar, No Fat or Low Fat

Fruit Shake
1/2 cup non-fat milk (liquid) {I use Vitamite instead, No Lactose}
2 tablespoon instant non-fat milk powder
2 ripe bananas, pears or peaches
1/4 teaspoon cinnamon
1 tablespoon apple juice concentrate

Calories = 353
Total Fat = 4 gr.
Protein = 9 gr.

Yogurt Shake
1 cup plain low or non-fat yogurt
3/4 cup fresh or frozen fruit
1 tablespoon fruit juice concentrate

Calories = 269
Total Fat = 2 gr.
Protein = 6 gr.

Tomato- Yogurt Shake
1 cup plain low or non-fat yogurt
1 cup tomato juice
1 teaspoon lemon juice
1/4 teaspoon grated fresh ginger

Calories = 120
Total Fat = 2 gr.
Protein = 8 gr.
(a salted celery stalk really goes good with this one early in the morning)

Tropical Refresher
1 can (8 oz) unsweetened pineapple drained
1 cup plain low or non-fat yogurt
1 banana

Calories = 249
Total Fat = 3 gr.
Protein = 8 gr.

Orange Milk Shake #1
1 cup orange juice
1/4 teaspoon vanilla extract >br> 1/4 cup instant non-fat dry milk
1 cup water

Calories = 220
Total Fat = 1 gr.
Protein = 13 gr.

Orange Milk Shake #2
1 cup orange juice
1 cup non-fat milk (or like me, I use Vitamite)
1 teaspoon vanilla extract

Calories = 202
Total Fat = 1 gr.
Protein = 10 gr.

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