Here is the main recipe for a basic shake that I modified a little. You’re supposed to use all cottage cheese instead of yogurt but to be honest, cottage cheese creeps me out. I tried half cottage cheese and half yogurt for a while but the cottage cheese never blended well enough and every once in a while I would get a salty cheese explosion, which is why I mainly use the yogurt. I also like a thick shake, so I put more ice cubes in it, but the less you put in, the thinner the shake will be. You could also add more yogurt depending on how you want it to taste.
Base Ingredients
6 ice cubes
½ cup water
¼ cup plain Chobani
1 scoop protein powder
1 tbsp sugar free Jello powder or pudding mix similar flavor to protein powder
Optional: sprinkle of sugar to taste (Katie uses sweetener to reduce calories but I use real sugar because I worry about cancer and chemicals and all that good stuff)
Here are some variations that I’ve tried with different powders and add-ins, etc. These are just my varations and the more shakes I make, the more I play with the ingredients to get different consistencies and flavors.
Mocha Shake
Ingredients | Calories | Protein |
6 ice cubes | 0 | 0 |
½ cup coffee | 1 cal | 0 |
¼ cup plain Chobani | 35 cal | 7g |
1 scoop Designer Whey Protein in Double Chocolate | 100 cal | 18g |
1 tbsp Jello chocolate pudding mix (sugar free) | 30 cal | 0g |
Optional: sprinkle of sugar to taste | 7 cal | 0 g |
TOTAL | 173 cal | 25g |
*I think that the Designer Whey Protein doesn’t mask the protein flavor as well as some other brands so sometimes I add some Hershey’s syrup to make it more chocolate-y. But the coffee instead of water gives it a little extra kick and the caffeine is great for when I have a class right after practice.
Vanilla Shake
Ingredients | Calories | Protein |
6 ice cubes | 0 | 0 |
½ cup water | 0 | 0 |
¼ cup plain Chobani Greek Yogurt | 35 cal | 7g |
1 scoop Platinum Hydro Whey protein powder in Velocity Vanilla | 140 cal | 30g |
1 tbsp Jello vanilla pudding mix (sugar free) | 30 cal | 0g |
Optional: sprinkle of sugar to taste | 7 cal | 0 g |
TOTAL | 212 cal | 37g |
*This one is my favorite! And it’s the only one that all three of my shake-drinking housemates will eat, so I often double the recipe and divide it between the three of us.
Banana Cream Shake
Ingredients | Calories | Protein |
6 ice cubes | 0 | 0 |
½ cup water | 0 | 0 |
¼ cup plain Chobani Greek Yogurt | 35 cal | 7g |
½ medium sized banana | 52 cal | .5 |
1 scoop Gold Standard Casein in Banana Creme | 120 cal | 24g |
1 tbsp Jello vanilla pudding mix (sugar free) | 30 cal | 0g |
Optional: sprinkle of sugar to taste | 7 cal | 0 g |
TOTAL | 244 cal | 31.5 g |
*The change in protein is on purpose. Unlike whey, casein is a slow acting protein which takes longer to digest, which helps me not wake up from my nap marathons ready to eat my entire refrigerator.
Berry Berry Shake
Ingredients | Calories | Protein |
4 ice cubes | 0 | 0 |
½ cup water | 0 | 0 |
¼ cup plain Chobani Greek Yogurt | 35 cal | 7g |
1 scoop Platinum Hydro Whey protein powder in Velocity Vanilla | 140 cal | 30g |
1 cup Stop and Shop frozen berry mix | 65 cal | 0g |
Optional: sprinkle of sugar to taste | 7 cal | 0 g |
TOTAL | 247 cal | 37g |
*The best thing about this one is that it can be made with any kind of fruit, frozen or not. I use the frozen kind because it’s cheaper and then I don’t have to use as many ice cubes or yogurt to make the shake thicker.
Cookies and Cream Shake
Ingredients | Calories | Protein |
6 ice cubes | 0 | 0 |
½ cup water | 0 | 0 |
¼ cup plain Chobani Greek Yogurt | 35 cal | 7g |
1 scoop Platinum Hydro Whey protein powder in Velocity Vanilla | 140 cal | 30g |
2 Oreo cookies | 106 cal | 0g |
I tbsp. Jello chocolate pudding mix (sugar free) | 30 cal | 0 g |
TOTAL | 311 cal | 37g |
*So this one is definitely less healthy than the other ones, but after a really hard workout, I figure I deserve it. I consider this shake to be a “once in a while treat”, but I look forward to it because it’s so good and almost makes the pain of an awful erg workout worth it. Almost.
Other things that I’ve added to various shakes:
· almonds
· chocolate chips
· caramel creamer
· lemon jello mix
· strawberry jello mix
· oatmeal
· cinnamon
DashingDish also has a lot more variations here, most of which I plan on trying in the near future. BodyBuilding.com also has some good looking recipes here. It’s amazing how versatile this can be and basically anyone can make a shake that fits their taste preference and calorie needs.
However, unlike Katie from DashingDish, I don’t consider these a meal replacement. Whether you do would depend on how often and how intensely you’re working out. I usually eat two big meals a day (breakfast and dinner) with three or four smaller meal/snack type things in between, so I consider the shake to be a small meal.
I have to say that my favorite thing about the shake is how quick it is. I can roll out of my nap ten minutes before I have to head to class and I have a quick and easy on-the-go snack AND I can make them from easy ingredients that I almost always have around the house.
It should be noted I am not any kind of nutritionist or expert, just someone who likes to eat and is interesting in staying healthy! All the calorie and protein counts are done by me, according to the information on the packaging. Please let me know if you find any mistakes or if you make a great new shake that I have to try!
**Special thanks to my art major friend Angie for teaching me Photoshop....hopefully my pictures will be cooler now!
Chobani yogurt is the BEST! For someone who’s not an athlete and doesn’t need protein powder, do you think these shakes can be made the same way, just without the powder? Or should I toss something in them to thicken them up?
ReplyDeleteI would say you would be fine to keep them the same and if they seem a little thin to you, just add more ice =)
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