Low sugar protein shake that tastes good?

PeggySull

Can anyone recommend an easy recipe for this kind of shake?



I wake up ravenous and if I don't have something made the night before I end up eating muffins and other east to grab things that defeat my purpose in getting and staying well.



When I go to the health food store I a overwhelmed by the many protein shake powders mostly meant for weight lifters and end up leaving empty handed.



Any suggestions would be great!



Thanks, Peggy

Linda-n3

Peggy, I struggled with good nutrition through treatment as I am a vegetarian, so those smoothies were very important. I also didn't want sweet things then (that has really changed!!! I have an eternal sweet tooth now, LOL!!!)



Try basic non-fat plain Greek yogurt (20+ grams protein per cup)

Fresh fruit - frozen strawberries, blueberries, mixed berries, bananas, pineapple

I use flax seed (not the oil) for my omega 3, and it adds 3 gm protein and some fiber - this is controversial for some folks with ER+, although I am not convinced enough to discontinue

You can use wheat germ instead

Add just enough orange juice to thin it down in the blender



You can make a coffee with or without cocoa smoothie

Plain non-fat Greek yogurt

Powdered cocoa mix, swiss mocha mix, other flavored coffee mix

Thin with water, coffee, or milk

Sweeten to taste



For an afternoon treat on warm days (this is one of my absolute favorites!)

2 avocados

1 cucumber

plain non-fat Greek yogurt

Lime juice (about 1-2 tablespoons)

1 scallion

1 jalapeno pepper (with or without seeds, depending on what you like)

Salt to taste

Blend thoroughly; add water to thin to make smoothie or soup

Or don't add water and use as a dip



I found the pre-made supplements disgusting, too sweet, fake flavors, so these helped a lot. They can be made up ahead of time, and I have actually frozen them if I made too much.



If you need to sweeten, use a bit of honey or all-fruit jam.



Do you like puddings? I made puddings from package mixes with the recommended amount of milk, then added powdered milk for a protein boost. Flavor was definitely compromised, but no one else in the house ate my high-protein snacks, LOL!



I saw a nutrition advisor after I had lost a lot of weight on treatment (I had requested it at the beginning of treatment, but it took 3 months to get the referral and to get in), and she pushed a lot of those commercial supplements. She also gave me a few recipes. The best information I got from her was that I needed to bump my protein intake up by 50% during treatment.



Please feel free to PM me for anything else - I may not be monitoring some of these threads daily. Best wishes!