These high-protein recipes are provided by a registered dietician nutritionist
for patients at the Horizon Health Center for Weight Management. However,
its nutritional benefits make it a healthy choice for non-patients as well.
Mint Chocolate Shake
Yield: 1 cup
Protein per cup: 22 grams
Ingredients
4 to 6 oz skim milk
1/2 cup crushed ice
1 scoop chocolate protein powder
1 drop peppermint extract
Instructions
Mix protein powder into milk and place in blender. Add ice and peppermint extract.
Blend for 10 to 15 seconds, until a smooth consistency is reached.
Variation: Instead of peppermint, add 1 Tbsp PB2 (powdered peanut butter).
High-Protein Strawberry Lemonade
Yield: 3 cups
Protein per cup: 20 grams
Ingredients
24 oz cold water
2 single-serve, on-the-go packets of Crystal Light lemonade
3 scoops strawberry protein powder
Instructions
Measure 24 oz of cold water in a shaker bottle. Add Crystal Light packets
and shake to
dissolve. Add protein powder and shake until dissolved. Before serving,
shake again as
protein powder will settle at the bottom. Serve over ice.
Chocolate Peanut Butter Supplement
Yield: 1 cup
Protein per cup: 30 grams
Ingredients
1 scoop chocolate protein powder
6 to 8 oz cold fat-free milk
1 Tbsp PB2 powder
1 Tbsp chocolate fudge sugar-free pudding powder
Instructions
Mix all ingredients in a blender or shaker bottle until smooth.
High-Protein Pudding
Yield: 2 cups
Protein per cup: 28 grams
Ingredients
1 (4-servings) box sugar-free instant pudding
2 cups fat-free milk
2 scoops unflavored protein powder
Instructions Add 2 scoops of unflavored protein powder to 2 cups of cold milk. Pour
the instant pudding mix into a separate bowl. Pour in the protein powder-milk
mixture and combine.
High-Protein Fruit Punch
Yield: 3 cups
Protein per cup: 20 grams
Ingredients
3 cups cold water
2 single serve on-the-go packets of Crystal Light fruit punch
3 scoops unflavored protein powder
Instructions
Measure 3 cups of cold water in a shaker container. Add Crystal Light packets.
Shake until
dissolved. Add protein powder and shake until dissolved. Store in refrigerator and serve
over ice.
High-Protein Chocolate Milk
Yield: 1 cup
Protein per cup: 30 grams
Ingredients
1 cup skim milk
1 scoop chocolate protein powder
1 tsp vanilla extract
Instructions
Mix all ingredients in a blender or shake
Pumpkin Spice Smoothie
Yield: 1 cup
Protein per cup: 28 grams
Ingredients
1 scoop protein powder
3/4 to 1 cup light vanilla soy milk
1/2 tsp pumpkin pie spice
Dash ground nutmeg
Instructions Mix all ingredients in a blender or shaker bottle. Add ice if needed.
Creamy Chicken Soup
Yield: 2 cups
Protein per cup: 16 grams
Ingredients
1/2 cup fat-free Greek-style yogurt, plain
2 cups chicken broth
1 clove garlic, minced
1 scoop chicken soup-flavored protein powder
Dry seasonings or herbs to taste
Instructions Spray bottom of saucepan with cooking spray. Sauté garlic for 1
minute. Add chicken
broth and warm over medium heat, ensuring temperature does not go over
140 degrees
Fahrenheit. Remove from heat and mix in yogurt, protein powder, and seasonings.
Instructions Combine all ingredients in a bowl and chill.
High-Protein JELL-O
Yield: 2 cups
Protein per cup: 20 grams
Ingredients
1 (4 servings) box sugar-free flavored JELL-O
1 cup boiling water
1 cup cold water
2 scoops unflavored protein powder
Instructions Follow package directions to dissolve the JELL-O in 1 cup of boiling water.
After dissolving,
set aside to cool for 3 to 5 minutes. In a different bowl, measure 1 cup
cold water. Add 2
scoops of unflavored protein powder to cold water, 1 scoop at a time, stirring slowly to
dissolve. Stir into dissolved JELL-O. Chill quickly. The protein will settle
to create a smooth
cloud at the bottom. The taste is unchanged.
Instructions Mix the protein powder with milk in a shaker bottle or blender. Put the
sugar-free instant
pudding powder into a bowl and add the protein powder-milk mixture. Mix
for 2 minutes.
Pour into 6 small paper cups (3 oz per cup). Place popsicle sticks in the
center of each cup.
Place cups in freezer for at least 4 hours.
