Boost your daily protein intake with these tasty whey recipes.
Whey Protein is one of the most versatile supplements you can have in your cupboard. Not only is it one of the most highly bioavailable sources of protein there is, which delivers a readily usable source of amino acids to aid recovery and repair after exercise, but it can also be used in a number of ways to boost your daily protein intake.
“The amino acids that make up complete proteins, of which there is an abundance in whey, are essential for the repair and development of muscle tissue following intense resistance exercise.”
1. Coffee-To-Go Morning Snack
Get your coffee and breakfast on the go!
Ingredients:
- 2 Scoops Primal Whey Protein Powder
- 1 Cup ice
- ½ Cup low-fat or fat-free milk
- 1/3 Cup rolled oats
- 1 Banana
- 2 Espresso shots
Directions:
Combine all the ingredients and blend at high speed.
Drink and enjoy!
2. Peanut Butter And Jam Smoothie
Ingredients:
- 1 Scoop Primal Whey Protein Powder
- ½ Cup almond milk (Counting calories? Substitute this with fat-free milk)
- 1 Tbsp natural peanut butter
- ¼ Cup raspberries
- ¼ Cup blueberries
- 1 Cup ice
Directions:
Combine all the ingredients and blend at high speed.
Drink and enjoy!
3. Protein Muffins
Ingredients:
- 1 Cup rolled oats
- 5 Egg whites (from large eggs, or 6 smaller eggs)
- 1 Large whole egg
- 1 Scoop Primal Whey Protein Powder
- 1 Tsp baking powder
- ½ Tsp of cinnamon
- ½ Cup apple sauce
- ¼ Cup chopped nuts
Directions:
- Blend all the ingredients together.
- Use a non-stick muffin tray and divide the mixture into four equal amounts.
- Bake at 180°C for 15-20 minutes until brown.
- Remove and leave to cool.
4. Layered Primal Whey Protein Powder Pancakes
Pancake Ingredients:
- 1/3 Cup rolled oats
- 1 Scoop Primal Whey Protein Powder
- ¼ Cup ground flaxseed
- ½ Tsp baking powder
- 1 Egg white
- ¼ Cup cold strongly brewed coffee
- ½ Tsp vanilla extract
- ½ Cup water
- 1/3 Cup skim milk
Filling ingredients:
- 1/3 Cup low-fat cottage cheese
- ½ Banana
- 1 Tsp instant coffee
- Cocoa powder for dusting
- Honey for final dressing
Directions for pancakes:
- Blend the oats until fine at high speed. Whisk the egg in a separate bowl until frothy, then add the coffee, water, milk and vanilla extract.
- Combine the grounded oats, flax seed and Primal Whey Protein Powder in a bowl. Then add the egg and coffee mixture and stir in well. Once mixed, let the batter stand for 5 minutes before cooking, giving a final stir to the mixture prior to cooking.
- Spoon batter into a non-stick pan and cook through on medium heat until golden brown both sides.
Directions for filling:
Combine all the filling ingredients and blend at high speed until smooth.
Once the pancakes are cooled, layer them with the banana filling and sprinkle with cocoa and honey for dressing.
5. Fat-free thick sticky pudding
Ingredients:
- ¼ Cup liquid egg white
- 1 Scoop Primal Whey Protein Powder
- 1 Fat-free fruit flavoured yoghurt
- Sliced banana and/or berries to garnish
Directions:
- Mix the Primal Whey Protein Powder and yoghurt together.
- Whisk the egg whites till fluffy and add to the mixture.
- Should your mixture be too runny, add more Primal Whey Protein Powder.
- Spoon pudding into small serving trays and refrigerate for 30min before serving.
- Upon serving, add sliced fruit as garnish.