- 1). Combine one cup of water and six ice cubes in the blender first. You can use nonfat milk instead of water, unless you want to gain weight. In that case, bump it up to 2 percent milk for more fat. Add the water or milk slow;y, until you get the thickness of shake you want. Slowly add in two scoops of vanilla protein powder to the mixture.
- 2). Add a teaspoon of cocoa powder for the chocolate flavor. For a richer, mocha taste, add one-half cup of coffee along with the cocoa powder.
- 3). Boost the protein content by adding another scoop of whey protein into the blender, or throwing in nuts or chunky peanut butter. Natural peanut butter with omega-3 fat is a healthier choice.
- 4). Put in a tablespoon of dry, sugar-free instant pudding mix for a creamier shake. You can also use frozen fat free pudding to thicken a shake that comes out too thin.
- 5). Cut a slice or two of banana and add to the blender if you crave a sweeter taste. The body breaks down the fructose in fruit more slowly than it processes refined sugar. You can add fruits other than banana if you want.
- 6). Mix all ingredients in the blender for about one minute on the medium setting before pouring into a glass.
- 7). Make a frothier shake by whipping it in the blender longer. The more you mix the liquid with the powder, the frothier it should get.
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