Protein is essential to building muscle, but it doesn't always have to be chugged out of a shaker bottle. Try these simple, delicious ''wheys'' to enjoy your protein.
If you're a member of the fitness or bodybuilding community, or even if you're a relatively new gym rat looking to pack on lean muscle, you've crossed paths with a shaker bottle—that clear jug with a strainer or wire blender ball that begs for a few scoops of protein, 12 ounces of water, and a vigorous shake. Sure, it's easy and effective, but after decades of supplementing, watered-down shakes can get a little boring. But it doesn't have to be that way. You can have your protein cake and eat it, too.
With the recent onslaught of clever and delicious new whey protein flavors, the web is abuzz with the latest and greatest recipes to elevate your post-workout must into an anytime treat. Who wouldn't indulge? Heck, I've even been known to go for a protein treat in lieu of an unhealthy dessert option. Hello, protein cookies!
The recipes I've created are simple, easy, and require five or fewer ingredients. Prep time is minimal. You'll be in and out of the kitchen enjoying your protein concoction in minutes. A bonus: These recipes are made from everyday ingredients you likely already have in your fridge or cupboard. So kick-start your day with a protein latte or wind down with a protein milkshake for dessert!
1- BERRIES AND CREME PROTEIN PANCAKES:
Ingredients:
3/4 scoop Cellucor COR-Performance Whey Strawberry Milkshake;
1/4 cup blueberries;
1/3 cup oats;
1 tablespoon light or unsweetened almond milk;
4 egg whites;
Directions
Mix all ingredients together in a bowl.
Spray a medium-sized skillet with nonstick spray, then place on medium heat.
Pour in batter. Once you see tiny bubbles appear on the top of the pancake, flip.
When each side is golden brown, the pancake is ready to be served. Enjoy!
NUTRITION FACTS:
Amount per serving:
Calories 290;
Total Fat 3.4 g;
Total Carbs 27 g;
Protein 37 g;
Fiber 3.6 g;
Sugar 5 g.
2 - BIKINI BOOTY PROTEIN SMOOTHIE:
Looking for a way to combine veggies, fruit, and protein? Here you go. This easy recipe will have you thinking you're sipping on a decadent berry milkshake!
Ingredients:
1 scoop COR-Performance Whey Whipped Vanilla or Strawberry Milkshake;
8 oz light or unsweetened almond milk;
3/4 cup raspberries, strawberries, or blueberries (or a mix);
2 cups raw spinach;
1 tablespoon chia or flax seed;
Directions:
Blend all ingredients on medium for 30-45 seconds or until they blend to a nice, milkshake-like consistency. Enjoy!
NUTRITION FACTS:
Amount per serving:
Calories 301;
Total Fat9 g;
Total Carbs 28 g;
Protein 30 g;
Fiber 12.6 g;
Sugar 12.6 g.
3 - STRAWBERRY BANANA BREAKFAST MILKSHAKE:
Breakfast doesn't have to be all oatmeal and egg whites. Venture outside the box with this strawberry and banana concoction.
Ingredients:
1 scoop COR-Performance Whey Strawberry Milkshake;
1 small banana;
8 oz light or unsweetened almond milk;
3 oz nonfat, plain Greek yogurt;
Directions:
Blend all ingredients on medium for 30-45 seconds or until they blend to a nice, milkshake-like consistency. Enjoy!
NUTRITION FACTS:
Amount per serving:
Calories 309;
Total Fat 4 g;
Total Carbs 34 g;
Protein 35 g;
Fiber 3 g;
Sugar 22 g.
4 - CHOCOLATE PEANUT BUTTER MARSHMALLOW MILKSHAKE:
Chocolate and peanut butter were made for each other. Add some marshmallow whey into the equation and you've got a killer package.
Ingredients:
1 scoop COR-Performance Whey Peanut Butter Marshmallow;
2 tablespoons Chocolate PB2;
8 oz unsweetened or light almond milk;
3 oz nonfat or 2% plain Greek yogurt;
Directions:
Blend all ingredients on medium for 30-45 seconds or until they blend to a nice, milkshake-like consistency. Enjoy!
NUTRITION FACTS:
Amount per serving:
Calories 265;
Total Fat 4.5 g;
Total Carbs 17.5 g;
Protein 38 g;
Fiber 1 g;
Sugar 12.5 g.
5 - COOKIES AND CREAM LATTE:
No need to choose between a scoop of cookies-and-cream or coffee ice cream. Instead, opt for this no-fuss latte that combines two of my favorite flavors!
Ingredients:
1 scoop COR-Performance Whey Cookies n Cream;
1/2 cup unsweetened light almond milk;
1 cup of coffee, brewed.
Directions:
In coffee mug, mix one scoop whey powder with almond milk.
Pour hot coffee into mug, and continue to stir so that whey mixes completely.
NUTRITION FACTS:
Amount per serving:
Calories 172;
Total Fat 3.5 g;
Total Carbs 8 g;
Protein 25 g.
6 - CINNAMON SWIRL PUMPKIN PIE PROTEIN PANCAKES:
Who says breakfast owns the mighty pancake? These bad boys can be made any time of day! With tasty ingredients like cinnamon and pumpkin, they even make an excellent dessert dish. Go ahead—indulge in one gigantic protein pancake.
Ingredients:
1 scoop COR-Performance Whey Cinnamon Swirl;
1/3 cup old-fashioned oats;
1/4 cup pumpkin (I use unsweetened canned pumpkin for convenience);
1/2 cup egg whites;
1/2 teaspoon of cinnamon;
Directions:
Mix all ingredients together in a bowl.
Spray a medium-sized skillet with nonstick spray, then place on medium heat.
Pour in batter. Once you see tiny bubbles appear on the top of the pancake, flip.
When each side is golden brown, the pancake is ready to be served. Enjoy!
Feel free to top with sugar-free syrup. Walden Farms Calorie Free Pancake Syrup is my favorite. (I'm convinced it was created solely to curb my sweet tooth.)
Note: Looking for more sweet? Add fruit of your choice. A few banana slices make a good addition, or top it with 1 tbsp of almond butter. Plain or decked out—this pancake is delicious.
NUTRITION FACTS:
Amount per serving:
Calories 369;
Total Fat 4 g;
Total Carbs 40 g;
Protein 43 g;
Fiber 8.3 g;
Sugar 2 g.
7 - WHIPPED VANILLA AND BERRY SORBET:
It turns out that sweet sorbet can taste great and be good for you. Indulge in this protein-based take on the traditional recipe. This twist packs in all the taste without the added sugar.
Ingredients:
1 scoop COR-Performance Whey Whipped Vanilla;
3/4 cup frozen berries;
4 oz 2% or nonfat plain Greek yogurt;
1 tablespoon unsweetened almond milk;
Directions:
Blend all ingredients together until they reach a whipped, thick consistency.
If needed, place blended mixture in freezer for additional 15-20 minutes to increase sorbet-like texture.
NUTRITION FACTS:
Amount per serving:
Calories 245;
Total Fat 2 g;
Total Carbs 19 g;
Protein 38 g;
Fiber 6 g;
Sugar 10 g.
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