The average person needs about 45 – 55 grams of protein per day, and probably gets that fairly easily in their daily diet. Some people need extra protein, though. Last year I had a gastric bypass, and I learned that gastric bypass patients need a minimum of 60 grams of protein per day (some doctors and dietitians recommend more than that). Other weight loss surgery patients need more protein than that, as well; for instance, patients who have a vertical sleeve gastrectomy need closer to 100 grams of protein per day. Athletes are often advised to take in extra protein as well, although the recommended amount may vary depending upon who you talk to. Some other people may need added protein as well. Talk to your doctor or a registered dietitian if you have questions about how much protein you need.
If you do need extra protein, it can be hard to get it from food alone. Sometimes you just can’t eat enough to provide you with all the protein you need. If that’s the case, you may want to investigate the wonderful world of protein shakes. You can purchase flavored protein powders that you mix with milk or water to make protein shakes. They may not taste great, though. And even if you think they taste OK, you may get bored with the same flavor over and over again.
Here are some of my favorite protein shake and smoothie recipes. Try them out. You might also get inspired to create your own recipes.
Orange Julius
Combine 4 ounces skim milk, 4 ounces orange juice, one scoop vanilla protein powder, and a few ice cubes in a blender and blend until smooth and frosty.
Iced Vanilla Latte
Combine 8 ounces skim milk, one single-serving packet of General Foods International vanilla latte mix, one scoop vanilla protein powder, and a few ice cubes in a blender and blend until smooth and frosty.
Iced Café Mocha
Combine 8 ounces skim milk, one single-serving packet of General Foods International café mocha mix, one scoop chocolate protein powder, and a few ice cubes in a blender and blend until smooth and frosty.
Pina Cola Shake
Combine 8 ounces skim milk, ½ cup frozen pineapple, ½ teaspoon coconut extract, and one scoop vanilla protein powder in a blender and blend until smooth and frosty.
Berry Blast Smoothie
Combine 8 ounces skim milk, ½ cup frozen mixed berries (I like strawberries, raspberries, and blackberries), and one scoop strawberry protein powder (you can use vanilla if you don’t have strawberry) in a blender and blend until smooth and frosty.
Caramel Banana Shake
Combine 4 ounces skim milk, one single-serving size Dulce de Leche Jello pudding snack, ½ small banana, one scoop vanilla protein powder, and a few ice cubes in a blender and blend until smooth and frosty.
Sunrise Smoothie
Combine 4 ounces skim milk, 4 ounces orange juice, ½ small banana, ½ cup frozen strawberries, and one scoop vanilla protein powder in a blender and blend until smooth and frosty.
Chocolate Malt
Combine 8 ounces skim milk, one packet chocolate malt-flavored Carnation instant breakfast, one scoop chocolate protein powder, and a few ice cubes in a blender and blend until smooth and frosty. (This is a very tasty shake, but watch the sugar in the instant breakfast. It may be too high for some gastric bypass patients.)
