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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Tired of plain milk? Here’s a super easy, high-protein milk recipe that’s tasty, filling, and great for muscle recovery.
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Protein supports muscle repair, satiety, and energy levels. This milk is perfect for post-workout, midday hunger, or a healthy breakfast.
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- 1 glass milk (dairy or unsweetened soy/almond) - ½ banana (optional for creaminess) - 1 tbsp peanut butter or almond butter - 1 scoop unflavoured or vanilla protein powder - 1 tsp flaxseed - A drizzle of honey (optional)
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Go for cow’s milk for natural protein or soy milk for plant-based options. Almond milk works too, but has less protein, so balance with your protein powder either, whey, soy or a blend of plant proteins.
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Whey, casein, or plant protein, choose what suits your goals. Stick to 1 scoop (around 20–25g protein) for best taste and nutrition.
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Add all ingredients to a blender. Blend for 30–40 seconds until smooth and creamy. Add ice cubes if you want it chilled.
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Want a chocolate flavour? Add raw cacao powder or use chocolate-flavoured protein. For more fiber, toss in some oats, chia seeds or fruits.
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It can be consumed for post-workout recovery, for morning energy boost, as a mid-evening snack or a pre-bedtime muscle fuel (casein protein works best for this)
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Calories: 250–350 kcal Protein: 25–30g Healthy fats: 8–12g Fiber: 4–5g (Averages depend on your ingredients, the types and amount)
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One glass of this protein-rich milk can keep you full, fuel your body, and support your fitness goals. Make it daily or whenever you need a protein punch.
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