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  1. #1
    Registered User Nate_Jackson's Avatar
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    How to make protein shakes without powder

    I cant afford to buy protein shakes anymore and im having trouble with taking in too many calories when im trying to get in all my protein for the day.
    Does anyone out there have a good protein shake recipe that I can make from ingredients that are at home or grocery store that aren't too expensive and has at least 25g of protein?
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  2. #2
    Banned ACE79's Avatar
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    Uh, milk+pb+oats, in a blender.....
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  3. #3
    Platinum Member eldawg's Avatar
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    Originally Posted by Nate_Jackson View Post
    I cant afford to buy protein shakes anymore and im having trouble with taking in too many calories when im trying to get in all my protein for the day.
    Does anyone out there have a good protein shake recipe that I can make from ingredients that are at home or grocery store that aren't too expensive and has at least 25g of protein?
    It'll end up costing you more and you will get more calories from carbs and maybe even fat. But you could combine the following in a blender:

    Milk/Yogurt
    Oats
    Peanut butter
    Banana
    Cocoa powder
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  4. #4
    Registered User specwar101's Avatar
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    What groceries do you have sitting around? Honestly, add protein to your shopping list. Getting it from different sources is more expensive than a shake anyway. (in most cases)
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  5. #5
    Registered User onemorep's Avatar
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    not a shake but 1 can of tuna is only 100 cals, 20g of protein, and less than 1 Carb.
    Greek yogurt and cottage cheese are also pretty good for protein sources.
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  6. #6
    Strongman TomMutaffis's Avatar
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    Originally Posted by Nate_Jackson View Post
    I cant afford to buy protein shakes anymore and im having trouble with taking in too many calories when im trying to get in all my protein for the day.
    Does anyone out there have a good protein shake recipe that I can make from ingredients that are at home or grocery store that aren't too expensive and has at least 25g of protein?
    Here are a few options:

    - Tuna + Orange Juice in a blender.
    - Cooked chicken and cranberry juice in a blender.
    - Egg Whites with a few whole eggs thrown in, can be mixed with skim milk (add some low sugar nesquick if the taste bothers you).
    - Lean red meat.
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  7. #7
    Registered User 0verc0m3's Avatar
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    Originally Posted by TomMutaffis View Post
    Here are a few options:

    - Tuna + Orange Juice in a blender.
    - Cooked chicken and cranberry juice in a blender.
    - Egg Whites with a few whole eggs thrown in, can be mixed with skim milk (add some low sugar nesquick if the taste bothers you).
    - Lean red meat.
    I've heard of tuna shakes quite a bit. I'd prolly hurl but it would definitely get the job done
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  8. #8
    Registered User swolejack5's Avatar
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    Dude seriously? You can get 5lbs of protein powder from higher power on bb.com for like 25 bucks, you are going to spend more money trying to use egg whites/oats/pb all that jazz... no excuses.
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  9. #9
    Registered User Adjusting's Avatar
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    Originally Posted by eldawg View Post
    It'll end up costing you more and you will get more calories from carbs and maybe even fat. But you could combine the following in a blender:

    Milk/Yogurt
    Oats
    Peanut butter
    Banana
    Cocoa powder
    Add cottage cheese and 1-2 cooked egg whites to that list.
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  10. #10
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  11. #11
    Platinum User™ seanb1979's Avatar
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    If your goal is hitting protein macros nothing is cheaper than whey in dollars per gram.
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  12. #12
    Registered User ronki23's Avatar
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    Originally Posted by Nate_Jackson View Post
    I cant afford to buy protein shakes anymore and im having trouble with taking in too many calories when im trying to get in all my protein for the day.
    Does anyone out there have a good protein shake recipe that I can make from ingredients that are at home or grocery store that aren't too expensive and has at least 25g of protein?
    Well you can do a 'clean' shake

    600ml/over 1 pint skimmed milk

    Calories 248 roughly
    Carbohydrate 30g
    Protein 20g
    Fat 0.6g
    Fibre 0.0g

    and 5 tablespoons of skimmed milk powder

    90 Calories
    Total Carbohydrates 13.0g
    Protein 9.0g

    That would be 338 calories,29g protein and 43g carbs

    ^Stuart McRobert recommended something like that in FLEX


    If you're bulking, you can do a 'dirty bulk shake':

    300ml/half pint skimmed milk

    Calories 124 roughly
    Carbohydrate 15g
    Protein 10g
    Fat 0.3g
    Fibre 0.0g

    with 2 tablespoon peanut butter for proper quality protein/complex carbs

    188 Calories
    16g Fat (1.25 Saturated,3.8 Monounsaturated)
    12.6g Carbs (3g Sugar)
    8g Protein


    with Ice Cream for calories (1/4 of a pint of Ben and Jerry's)

    Chocolate Chip Cookie Dough 270 calories 14g fat 33g carbs 25g sugars 4g protein

    That's almost 25g protein-just add heaped spoons of peanut butter. 30g fat (a bit much I guess-should be meal replacement),60g carbs (almost 30g sugars). 528 calories though lol!

    ^ That's if you do stuff like Rippetoes/5x5- want to get big at any cost

    But it's cheaper buying Whey/Casien; 2lbs/908g for £10-15/$18-25 for a combination of fast/slow proteins/average 'no frills' brand

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  13. #13
    Registered User Nate_Jackson's Avatar
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    Originally Posted by swolejack5 View Post
    Dude seriously? You can get 5lbs of protein powder from higher power on bb.com for like 25 bucks, you are going to spend more money trying to use egg whites/oats/pb all that jazz... no excuses.
    Broke college student looking for stuff i can take from the cafeteria back to the room
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  14. #14
    Registered User onemorep's Avatar
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    Originally Posted by Nate_Jackson View Post
    Broke college student looking for stuff i can take from the cafeteria back to the room
    hmmm.... That is gonna be tough. You could always get a job.
    The college I went to always had fresh tuna and chicken salad on the salad bar and I used to hit that up quite often. College cafe food is perfect for a good ole' bulk, so grab two plates and take advantage of it! The protein is definitely available in there.
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  15. #15
    Grrr... RAWBERRY. Ameinseto's Avatar
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    Originally Posted by Nate_Jackson View Post
    Broke college student looking for stuff i can take from the cafeteria back to the room
    Just go there and get a glass of milk every hour. That should do it.
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  16. #16
    Registered User Nate_Jackson's Avatar
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    Originally Posted by onemorep View Post
    hmmm.... That is gonna be tough. You could always get a job.
    The college I went to always had fresh tuna and chicken salad on the salad bar and I used to hit that up quite often. College cafe food is perfect for a good ole' bulk, so grab two plates and take advantage of it! The protein is definitely available in there.
    haha ya my job pays for the things that are needs not my wants. I eat as much as i can and only protien rich foods but the calories are the problem plus i cant control how they cook the food so not always the best nutrition wise. i just need something i can mix up and take with me to the gym and classes in between meals and after workouts
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  17. #17
    Evolutionary Muse dsade's Avatar
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    Go donate plasma once a month. Spend the money on a cheap 5 pounds WPC.
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  18. #18
    Registered User Nate_Jackson's Avatar
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    Originally Posted by dsade View Post
    Go donate plasma once a month. Spend the money on a cheap 5 pounds WPC.
    HAHAHAHA! i swear all bodybuilding guy think alike! Im a regular plasma donor, thought about doing the whole semen thing but theres not a clinic near me. Also thought about doing those new drug experiments but i dno about all that you might wake up one morning green or with an extra testicle
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  19. #19
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    once you start donating plasma they prefer you do it weekly. it's good cash, a lot of people i went to college with did it.

    powder is the cheapest method to get protein anywhere.
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  20. #20
    Registered User Nate_Jackson's Avatar
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    Originally Posted by Ameinseto View Post
    Just go there and get a glass of milk every hour. That should do it.
    I hate milk havent drank it since i was 8yrs old i even eat cereal with water. guess i gotta stomach it didnt realize there was 8g protein in just one cup
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  21. #21
    is addicted to PB&Co Avaric3's Avatar
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    1 single serve of greek yogurt
    1 cup skim milk
    and throw in your fruit of choice like banana, strawberry, etc

    put you at about 250 cals with 23g protein
    cutting down and just wanna bulk again!
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    Evolutionary Muse dsade's Avatar
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    Originally Posted by ratmonkey View Post
    once you start donating plasma they prefer you do it weekly. it's good cash, a lot of people i went to college with did it.

    powder is the cheapest method to get protein anywhere.
    I did it every 2 weeks when I was a E2 in the Army. It brought in enough for me to take my wife out to a decent dinner once a month.
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    Registered User Nate_Jackson's Avatar
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    Originally Posted by Avaric3 View Post
    1 single serve of greek yogurt
    1 cup skim milk
    and throw in your fruit of choice like banana, strawberry, etc

    put you at about 250 cals with 23g protein
    perfect
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  24. #24
    Registered User Nate_Jackson's Avatar
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    Originally Posted by dsade View Post
    I did it every 2 weeks when I was a E2 in the Army. It brought in enough for me to take my wife out to a decent dinner once a month.
    ya thats just extra bill money for me haha plus i like seeing all the variety of druggies in there and watching them go nuts when they get there money haha
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    Originally Posted by Nate_Jackson View Post
    might wake up one morning with an extra testicle
    Would that really be so bad?
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    i used to make blend milk,oats and chocolate syrup
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    Eat Sleep Lift and Poop Killshot1's Avatar
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    Originally Posted by Nate_Jackson View Post
    I cant afford to buy protein shakes anymore and im having trouble with taking in too many calories when im trying to get in all my protein for the day.
    Does anyone out there have a good protein shake recipe that I can make from ingredients that are at home or grocery store that aren't too expensive and has at least 25g of protein?

    1 Cup Light yogurt (plain would be less fat), personally i love dannon light n fit vanilla, 1 cup skim milk, 2 eggs. About a little more than 30g protein if i believe (too lazy to do math :P)
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    10 30 10 shadar's Avatar
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    Originally Posted by Killshot1 View Post
    1 Cup Light yogurt (plain would be less fat), personally i love dannon light n fit vanilla, 1 cup skim milk, 2 eggs. About a little more than 30g protein if i believe (too lazy to do math :P)
    Originally Posted by Avaric3 View Post
    1 single serve of greek yogurt
    1 cup skim milk
    and throw in your fruit of choice like banana, strawberry, etc

    put you at about 250 cals with 23g protein

    Except both of these cost a lot more than a scoop of protein powder....

    As people keep saying, nothing is cheaper for a lean protein source than a cheap tub of protein. If you eat out, stop. If you get fast food stop. If you buy coffee out stop. If you buy snack foods, stop. If you buy steak, switch to chicken and save money, etc.

    It's all about choices. Protein powder is the cheapest option available... so I never believe people cannot afford it if they truly desire it over other things.
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  29. #29
    Registered User INSERT_NAME's Avatar
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    i dont know about a shake but you could start buying quinoa and use it to bake "protein" bars
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  30. #30
    Registered User Nate_Jackson's Avatar
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    Originally Posted by shadar View Post
    Except both of these cost a lot more than a scoop of protein powder....

    As people keep saying, nothing is cheaper for a lean protein source than a cheap tub of protein. If you eat out, stop. If you get fast food stop. If you buy coffee out stop. If you buy snack foods, stop. If you buy steak, switch to chicken and save money, etc.

    It's all about choices. Protein powder is the cheapest option available... so I never believe people cannot afford it if they truly desire it over other things.
    Im a coupon king i can get yogurt for 10cents a cup ill get 100 dollars in grocerys for the month for like 10 dollars haha. Trust me i know protein isnt that expensive for a months worth but it is when you dont have the money thats why im trying to go with just food sources cause i can get all that stuff for basically free with coupons. People who all went to college know how it is, hard knock life for four years haha.
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