The formula for a protein shake that works: a protein base + fruit for flavor + some fat or fiber for satiety. From there, the combinations are endless. And if you do not take protein powder, Greek yogurt and cottage cheese do the job perfectly.
3 Shakes WITHOUT Protein Powder
- Green protein: 200 g Greek yogurt + spinach + ½ banana + 1 tbsp peanut butter (~25 g protein)
- Red creamy: 150 g cottage cheese + mixed berries + milk + cinnamon (~25 g protein)
- Oat and banana: 200 g Greek yogurt + 30 g oats + ½ banana + milk (~24 g protein)
3 Shakes WITH Protein Powder
- Classic chocolate: 1 scoop chocolate protein + milk + ½ banana + ice (~30 g protein)
- Protein coffee: 1 scoop vanilla + cold coffee + milk + ice (~28 g protein)
- Tropical: 1 scoop neutral/vanilla + mango + light coconut milk + lime (~26 g protein)
When to Have Them
| Moment | Idea | Why |
|---|---|---|
| Quick breakfast | Oats + Greek yogurt + fruit | Energy + protein without cooking |
| Post-workout | Protein powder + fruit | Convenient recovery |
| Satisfying snack | Cottage cheese + berries | Cuts afternoon hunger |
| Light express dinner | Greek yogurt + fruit + nuts | When you do not feel like cooking |
Log your shake with Renzy: the AI estimates the macros and you can see at a glance how much protein it provides and whether it fits your daily calories.
Scan your food with a photo. Calories, macros and micronutrients in 3 seconds.
Protein shakes are a convenient tool, not an obligation: real food in liquid form. Make them with quality ingredients, control the calories if you are trying to lose weight, and use Renzy to make sure they work toward your goal.
Renzy calculates all of this for you
Scan your food with a photo. Calories, macros and micronutrients in 3 seconds.
