After months of cooking and spending tons on ordering in for food, I decided to resurrect my convenient meal substitute from my early university days.
I don't have a name for it, but for the sake of this post I'd probably just call it... a protein smoothie. Boring, yeah, I know, but the name doesn't really matter, does it? Whatever the case, I'd say this protein smoothie works as a protein shake substitute, or a meal substitute... it works any way you want to take it.
It's filling (over 850 calories), easy to make, easy to consume, super affordable (costs around $1 depending on where you do your grocery of course), and it's arguably not any more unhealthy compared to your average greasy burgers.
All that's needed to make this protein smoothie is a blender and the following ingredients.
2 cups of Milk - 260 cal
- Protein: 18 grams
- Carbohydrates: 24 grams (24 g sugar, 0 g fiber)
- Fat: 5 grams
One-third of a cup of Peanuts - 310 cal
- Protein: 12 grams
- Carbohydrates: 11 grams (2 g sugar, 4 g fiber)
- Fat: 25 grams
Half a cup of Chocolate Granola - 200 cal
- Protein: 11 grams
- Carbohydrates: 31 grams (12 g sugar, 6 g fiber)
- Fat: 4 grams
Chocolate granola is my favorite ingredient in this recipe. They help add another layer of flavor to the smoothie, and I bet they help with satiation too.
1 tablespoon Peanut Butter - 90 cal
- Protein: 4 grams
- Carbohydrates: 3 grams (1 g sugar, 1 g fiber)
- Fat: 7 grams
Total Calories: 860 calories
Protein: 43 grams
Carbohydrates: 69 grams (39 g sugar, 13 g fiber)
Fat: 41 grams
In terms of protein content however, I'd say this smoothie serves as an excellent source of it.
You can certainly mix other ingredients such as fruits like bananas or strawberrries into the blend of the smoothie, but since I want to keep this recipe as simple as possible, using only 4 of these relatively long-lasting ingredients should give you a pretty decent-tasting protein smoothie.
You can also "meal-prep" a few servings in advance, store them in bottles, keep them in the refrigerator or the freezer, and just pop them out when you feel like having some. I find this super convenient as a meal substitute as I no longer need to spend a lot of time cooking or washing the dishes—it's a very easy "meal" to have when I'm pressed for time.
What do you think of this recipe? Do you think you will give it a try?
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