My Go-To Evening Protein Shake

My Go-To Evening Protein Shake

This is the protein shake I make almost every night. It feels like a little treat after my kids are in bed and helps me avoid searching the pantry for treats.

It's so easy and so delicious. I'll give you the recipe, but you hardly need one! I love that I can make it and clean up in just a minute or two

In a wide-mouth quart mason jar (or your blender), add

• 8 oz milk
• 20 g plain whey protein powder
• 1 tablespoons cocoa powder
• 2-3 teaspoons honey (see my post about sourcing honey)
• 2–3 drops vanilla extract

I blend it in the mason jar with an immersion blender which is so nice because I can just remove the attachment, rinse, and put it away. I recommend this immersion blender because everything that comes into contact with your food is stainless steel (I only use the whisk and blender blade attachments, not the mini food processor or any of the other pieces it comes with).

Sometimes I'll switch it up and swap the cocoa and honey for about ¼ cup fruit like frozen strawberries. I don't measure anything, but it's always delicious and satiating. It's nice to use a stainless steel straw. I have these ones. It feels even more like a treat that way!

For me, making an evening shake is great for two reasons:

It bumps my protein intake without effort. It satisfies the urge for something sweet in the evening.

I prefer a plain whey protein so I can customize my own flavor and so it's not too sweet. I love Simply Tera's, but I plan to try Raw Organic Whey since it is at a better price point. I don’t mind the stevia in general, but when it’s easy to limit extra additives, I try to. Cocoa, honey, milk, vanilla, fruit—simple ingredients I already keep on hand. I also think food just tastes better at its simplest with real food ingredients. There's something about putting food together at home that shelf-stable bottle or powdered mix can never compete with.

This is a perfect example for me of a clean swap. It's all about building in one small habit at a time that, because I'm being just a little more intentional, supports my health and goals. Then you look back one day and see that you've made a ton of progress building a healthier, cleaner lifestyle! That's what it's all about.