High-Protein Shake Recipe and Macros

High-Protein Shake Recipe and Macros

Ingredients:

• 200g Peanut Butter

• 30g Hemp Hearts

• 15g Chia Seeds

• 3 Scoops Protein Powder (99g total)

• Water (enough to achieve desired consistency)

• Optional: 2 cups lactose-free milk (for added creaminess and nutrition)

Instructions:

1. First Shake:

• Blend 200g peanut butter, 30g hemp hearts, 15g chia seeds, 1 scoop protein powder (33g), and 600ml water.

• Drink half of this shake.

2. Second Shake:

• Add the remaining half of the first shake back into the blender.

• Add 2 additional scoops of protein powder (66g total).

• Add 2 cups of lactose-free milk (optional) or water to achieve a drinkable consistency.

• Blend until smooth.

Macros Breakdown:

First Shake (Total):

• Calories: 1,590 kcal

• Fat: 117.0 g

• Carbohydrates: 64 g

• Protein: 90 g

After Drinking Half:

• Calories: 795 kcal

• Fat: 58.5 g

• Carbohydrates: 32 g

• Protein: 45 g

Second Shake (Half + 2 Scoops Protein Powder):

• Macros from Half of First Shake:

• Calories: 795 kcal

• Fat: 58.5 g

• Carbohydrates: 32 g

• Protein: 45 g

• Macros from 2 Additional Scoops Protein Powder (66g):

• Calories: 280 kcal

• Fat: 7.0 g

• Carbohydrates: 4 g

• Protein: 48 g

• Optional Add-On: 2 Cups Lactose-Free Milk:

• Calories: 260 kcal

• Fat: 10 g

• Carbohydrates: 24 g

• Protein: 18 g

• Total for Second Shake with Milk:

• Calories: 795 + 280 + 260 = 1,335 kcal

• Fat: 58.5 + 7.0 + 10.0 = 75.5 g

• Carbohydrates: 32 + 4 + 24 = 60 g

• Protein: 45 + 48 + 18 = 111 g

Macros (Total Intake with Milk):

• Calories: 1,590 (Full First Shake) + 280 (Additional Protein) + 260 (Milk) = 2,130 kcal

• Fat: 117.0 + 7.0 + 10.0 = 134.0 g

• Carbohydrates: 64 + 4 + 24 = 92 g

• Protein: 90 + 48 + 18 = 156 g

Macros (Total Intake Without Milk):

• Calories: 1,870 kcal

• Fat: 124.0 g

• Carbohydrates: 68 g

• Protein: 138 g

Optional Note: Adding lactose-free milk will make the shake creamier and provide additional protein, carbohydrates, and fat. Let me know if you’d like further adjustments!