Protein Shake with Skimmed Milk recipe

This is our most popular shake with the recipe lower down the page.

But a key element to make a shake or smoothie, is to decide which fluid to use.

The best liquid for shakes will depend on your own personal taste, objectives (and the smoothie recipe).

There are 2 main elements to consider:

• Protein
• Calories

Taking them in turn:

1. Protein levels in shake fluid

The amount of protein in a shake is very important for both weight loss, sport and taste. The amount of protein in you is individual to you – and selecting the right fluid for your shake is a very easy way to make sure you add protein.

2. Calorie levels in shake fluid

Similarly choosing the right fluid will have an impact on the amount of calories in your shake.

For example if you are looking to lose weight (or get better sport results) you might want to make your smoothies with high protein (but ‘low calorie’) liquids like skimmed milk or soya milk.

The shake mix powder

On this site we make the shakes using shake mix powder (shown on the right).

The advantage of the shake mix is that:

• You can blend it with water, juice or milk
• Ideal for weight loss, sport or even weight gain & body building
• Will make a creamy, delicious shake

Most Popular Liquid for shakes

Below you will find the most popular shake & smoothie liquid options, ranked by popularity

1. Water

Water is great as a base for smoothie as it’s great before sport or exercise (or if you have no appetite as the smoothies can be very ‘thin and runny’)

The ideal lunch time shake – quick & easy and great taste. Ideal shake for busy people.

Do make sure the water is cold, or add ice cubes.

Example water shake recipe

You will need:

• 2 tbsp Shake Mix Powder
• 250 ml Water

Instructions

• For best results blend with a hand whisk or blender.
• Please note – the nutritional information is based on the Shake Mix Powder . Values will change if you use one of the other specialised mixes – for example a mix designed for sport or one for muscle building, etc.
• If you prefer a ‘thicker & creamier shake (with more protein) – consider adding protein drink mix

2. Milk

It’s our second most popular shake liquid. Try to use skimmed or semi-skimmed as the flavour is less overpowering, and the liquid will also contain more protein.

Do note that many people are lactose intolerant (to some extent) and using milk can sometimes lead to side-effects like digestive issues, head aches, etc.

Quick & Easy shake, will fill you up, low in calories and ideal for busy people.

Example shake with semi skimmed milk

• 2 tbsp Shake Mix Powder
• 250 ml Semi-Skimmed Milk

Instructions

• For best results blend with a hand whisk or blender.
• Make Sure the Milk is Cold
• Any of the mix powder flavours will work
• Please note – the nutritional information is based on the Shake Mix Powder. Values will change if you use one of the other specialised mixes – for example a mix designed for sport or one for muscle building, etc.

3. Soya milk

Only consider the unsweetened version and it’s a great alternative to ‘cows milk’.  Fresh or Long Life versions are readily available in most supermarkets.

Lactose free and good for protein

4. Fruit Juice

There are very many different types of fruit juice you can use. For example the 2 most popular juices are:

4a. Orange juice

Again try to go for ‘natural unsweetened’ versions as they produce much nicer tasting smoothies.  Adding them can result in great tasting smoothies (but expensive), have a look at our recipes for ideas.

Great taste but low in protein

4b Cranberry juice

Lots of anti-oxidants & vitamins

5. Coconut water

Low in calories – great for exercise

6. Coconut milk

Lactose Free and low in calories