Ways to use your Protein Powder

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Protein powders have been starting to become part of the average person’s diet in the last couple of years.  It is no longer just meant for the gym rats and body builders.  Here at Weigh to Wellness Denver we believe these powders can be used to help with weight loss, calorie control and overall health and wellness.

Using protein powders can help you build muscles, meet your macronutrient needs while also having calorie control.  Protein shakes can also help you fit in other nutrients such as fruits and vegetables, healthy fats and powdered supplements.

There are many different sources of protein for these powders.  The one you choose depends on your preference.  Some examples of protein sources: Whey, Soy, Pea, Hemp, Egg and Nut.  If you are a vegan, you want to use a Hemp, Pea, Soy, or Nut based protein powder. Whey and egg are derived from animals so they won’t be considered vegan.

High Protein Smoothie

  • 2 scoops of protein powder of your choice
  • 1 cup mix of kale and spinach
  • 1/2 cup mixed berries
  • 1/4th of an avocado
  • 4 or 5 ice cubes
  • 6 ounces of almond milk

Directions:

Place all ingredients in a blender and blend until smooth.

Calories: 405kcal  Protein: 46gm Carbs: 30gm Fat: 13gm

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High Protein Chia Seed Pudding Snack

  • 5 scoops of vanilla protein powder 
  • 1/2 cups milk (unsweetened almond, cashew, soy or dairy)
  • 1/4 cup chia seeds
  • 1/2 cup raspberries
  • tablespoons sliced almonds
  • tablespoons pecans

Directions:

Mix all ingredients together into a tupperware.  Let this sit refrigerated for up to 7 days.  Can separate into 5 jars if desired.

Makes 5 servings:  Calories per serving: 219 kcal  Carbs: 22gm  Protein: 14gm  Fat: 18gm  Dietary fiber: 9gm

 

High Protein Lemon Poppy Seed Bites

  • 1/2 cup, Rolled Oats
  • 1 tbsp poppy seed
  • 1 tbsp Truvia
  • 1 tsp Lemon zest
  • 6 tbsp, Lemon juice, raw
  • 6 tbsp, Water
  • 4 scoops, Protein Powder- Vanilla

Directions:

Combine all ingredients together and shape into 15 equal sized bites.  Keep them refrigerated.

Calories per bite: 31 kcal Carbs: 5gm  Protein: 3gm Fat 1gm

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Add Some Variety!

Here are some ways to add flavor to your shakes to switch it up and prevent getting bored.

Sugar Free Jello Pudding Powders (35kcal for 1 tbsp)

  • Pistachio
  • Lemon
  • Chocolate
  • Vanilla
  • Butterscotch

Extracts (0 kcal)

  • Almond
  • Orange
  • Coconut
  • Hazelnut
  • Lemon

Spices (o kcal)

  • Pumpkin spice blend
  • Nutmeg
  • Cinnamon
  • Cardamon
  • Anise
  • Cocoa Powder
  • Tumeric
  • Ginger

Fiber (calories vary)

  • Chicory root
  • Benefiber
  • Metamucil

Other Healthful Additives (calories vary)

  • Matcha Powder
  • Probiotic Powder
  • Lion’s mane Powder
  • Hemp seeds
  • Chia seeds
  • Super food powder
  • Flax Seed

 

We hope that this helps give you some inspiration and helps you start implementing protein powders into your diet.