The Perfect 1-Minute Protein Shake – 220 kcal, 27g Protein, 3 Ingredients

Know that feeling when you have to run out the door but never got around to eating lunch? You’re already picturing that sad gas-station sandwich with zero nutritional value, and you already know today isn’t going to be a very protein-rich day…

No worries – here’s an easy, filling, simple, quick recipe with just over 200 kcal and about 27g of protein.

Ingredient List (for 1 serving)

• 70ml water
• 70ml milk (regular/soy or whatever you like – the values here are based on 3% milk)
• 3 ice cubes
• Half a frozen banana (want another ~50 calories and a more ice-cream-like texture? Use a whole banana)
• 1 scoop protein powder, whichever flavor you love

Instructions

1. Prep the blender cup

Pour about a third of a cup of water (70ml) into the blender cup, along with the same amount of milk.

2. Add the rest of the ingredients

Add 3 ice cubes, half a frozen banana, and a scoop of your favorite protein powder.

3. Blend and serve

Blend for about 20–30 seconds and you’re ready to head out the door!

Enjoy a creamy, satisfying drink with excellent nutritional value.

Tips

• No frozen banana on hand? Fresh works too – the texture will just be a bit less ice-cream-like.
• Vegan twist: Swap the milk for soy/almond/oat milk and the protein powder for a plant-based one (pea, soy, etc.) – and your shake becomes 100% plant-based with similar nutritional values.