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Homemade High Protein & Low Carb Drinks

By Jennifer Andrews ; Updated July 18, 2017

High-protein, low-carb diets are a common weight loss method that has shown successful results. A study in "The New England Journal of Medicine" found that low-carb diets may be an effective diet alternative to low-fat diets with no adverse effect on blood lipid profiles. High-protein drinks are commonly advocated on these diets as a quick and easy method of consuming protein that aids in the growth, repair and maintenance of muscle. Unlike simple carbs that increase insulin production in the body, protein aids in keeping blood sugar levels steady, which prevents cravings and the consumption of excess calories. You can make high protein, low carb drinks at home to save time and money.

  1. Pour 1 cup of nonfat or low-fat milk into a blender. Add 1/2 cup of plain nonfat or low-fat yogurt.

  2. Add 1 cup of frozen mixed berries such as blueberries, raspberries and/or strawberries.

  3. Add 1/2 chopped banana for additional sweetness.

  4. Measure out 30 g, roughly two scoops, of protein powder of your choice. Add 1 tbsp. of peanut butter.

  5. Blend mixture on high for approximately 30 seconds to 1 minute or until thoroughly combined. Pour into a large glass and drink immediately or chill covered in the refrigerator for consumption later that day.

  6. Tip

    Try different types of fruit as an alternative to low-sugar berries. Stick to one serving such as 1/2 cup of melon or papaya chunks.

    Substitute almond butter, coconut butter or a seed butter for peanut butter.

    Try different protein powder brands for taste preferences in plain, vanilla or chocolate flavorings.


    Replace dairy milk and yogurts with a nondairy alternative such as almond milk or soy milk if you have allergies or are lactose intolerant.

    Be aware of any nut allergies. Substitute sunflower seed butter for the peanut butter or omit from recipe.

    Consult a health professional prior to initiating any dietary changes.

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