Healthy homemade Protein Shake in 3 Minutes!

If you are planning to bulk up, lose fat, or just stay healthy and full of energy, you will need to make a goal-specific meal plan to get results.  

Anyways, during workouts your body consumes more energy than usual, so you need to compensate it through energy-rich food.

This highly efficient and easy-to-make recipe is for those, who prefer natural nutrition. Add it in your regular meal plan and be sure, that your body gets what it needs.  

Ingredients: 

1 cup of low fat milk (~10fl.oz / ~300ml)

3 tablespoons of oat flower (~1oz / ~30gr)  (example: Bob's Red Mill, Whole Grain Oat Flour)

3 oz of low fat cottage cheese (~100gr) 

1 banana (~3oz / ~100gr) 

2 tablespoons of honey (~1oz / ~30gr) (optionally - sugar) 

How to make: Place all the ingredients in a power blender and blend until smooth.  

  

What you get: 

Protein – 30g 

Carbohydrates – 86

Fats – 10

Energy value: 450 kcal 

When to take: It is effective to take 1 or 2 portions of this energy shake per day, depending on how much energy you are using and how your body feels

- ½ portion before workout and ½ portion right after workout 

- 1 portion between meals during day-time (on workout-free days) 

- 1 portion 1 hour before going to bed   

Enjoy, stay healthy and reach your goals!