I do not “preach” about many things in life. Sure, I can suggest solutions on a myriad of subjects based on my personal experiences, and I do that here on my blog.. Travel. Eating out. How to avoid scammers. The importance of booking directly with a company rather than a via third party website. How to go from not running at all to running 5kms at a time without stopping – these are either already written posts or they are posts for another day.
I have struggled with my weight all my life. Guess what? It is no longer a struggle for me, and a big reason for it is my lunch time protein shake.
When I talk about protein shakes, I sometimes feel like I am trying to spread the good news and often folks just aren’t buying it. I want to be very clear about this.
Protein shakes changed my life forever
When I mention protein shakes to folks who ask me how I lost my 25kg (55 pounds), I will hear the same things over and over. They sound like this –
“I had a protein shake and it tasted terrible”
Yes, it probably did. I’m guessing you had a pre-flavoured protein shake. Those shakes contain artificial sweeteners and they all taste bad as a result. I do not know why flavoring must = sweetener, but apparently everyone involved in protein thinks it must be super sweet to make people drink it.
MY FIX – I buy raw protein without flavouring. I add my own flavour. I could serve my shake in a milkshake glass with whipped cream on top and you would have no idea that you were drinking a protein shake. You would think you are getting a frappe from Starbucks or Gloria Jean’s.
But unlike the frappe from Starbucks or Gloria Jeans which on average contains 30g of sugar, my shake has just 2 grams of sugar, which comes from the frozen banana. I do not add any sweetener to my shake because I feel the banana gives me all the sweetness I need, but if I did need to add some I would go with a touch of maple syrup.
Their shake might have between 6-10g of protein – mine will have 37g of protein. Their shake will have around whopping 30-40g of carbs, mine has just 13g. Their shake will be 300+ calories. Mine is 220.
“I can’t just have a shake for lunch”
Actually you can. I do it all the time. I tell you, if I drink the shake and wait 20 minutes, I will no longer be hungry and I will remain not hungry for at least 2-4 hours after I drink the shake, maybe even longer.
And you don’t have to just have a shake if you don’t want to. You can add healthy snacks on the side. My go-to snacks are usually olives, hommus with carrot sticks, or nuts of some kind. However all the nutrition you need is more than likely right there in that shake, and adding snacks adds extra calories.
“How can I do a shake at work?”
Preparation is key. If you are like me and you don’t mind taking a bag or box in with you, then you can take your Nutri-Ninja with you to work. I measure out my protein ahead of time and have that in small containers and I take a small freezer pack with my 1/2 frozen banana and frozen coffee ice cube. I drink my shake right out of the cup, rinse it in the sink when I am done, take everything home with me when I go, then wash the cup and blender attachment at home that night.
You could buy two Nutri-Ninjas and keep one at home and one at work, or you could invest in some kind of cheap second blender to keep at work.
“Shakes are so boring”
Shakes certainly do not have to be boring. I can drink a different flavoured shake every day of the week if I want to and I can get a little creative about it. Because my shake is so low in calories I do not mind adding something decadent to it once in a while.
I might throw in some dark chocolate to give an extra dimension. I like to add peanut butter powder for a bit of extra savory flavour and if I don’t have any PB2 on hand I might add in a scoop of peanut butter. I sometimes treat myself on weekends by adding a few teaspoons of whipped cream. Salted caramel sauce is a good way to add extra taste.
The bottom line is, I love how my shake tastes and I don’t see any need to change it. I am a big coffee lover, I love chocolate, I love cinnamon, put these things into my shake and I am happy.
I wrote back in 2016 about my adventures with protein. My current shake recipe looks like this –
40g RAW flavour WPI protein powder
1 teaspoon cocoa powder
1/4 teaspoon cinnamon
35g-40g frozen banana – I break them into pieces and freeze.
100mls almond milk.
100mls brewed espresso coffee
1 frozen espresso coffee icecube.
(instant or filtered coffee will also work)