Never underestimate the power nor the satisfaction of a decent protein milkshake. Good for any meal or snack. If you have this as a meal, you will be hungry within about 3-4 hours so keep that in mind.
frozen strawberries and/or raspberries (enough to fill your glass)
1/2 – 1 banana (riper = better, for shakes. More flavour.)
1 scoop vanilla whey protein mix (keep an eye on them in the health food section – they occasionally go on sale and you can save $10+ on a big tub)
apple juice, milk, almond milk, soy milk, etc.
opt. couple spoons of yogourt, a spoon of nut butter, a teaspoon of honey or jam
Put all ingredients except liquid in a blender, then pour liquid in until 1″ below top of ingredients. Only add more if not blending properly. (I love a good, thick shake.)
Cost – Super Cheap (bulk berries & protein cost $$ but last a long time.)
Time – <10min (5 min prep, 5 min cleanup)
Nutrition – 20+ grams protein, vitamins & minerals from fruit & juice