Protein supplements have become the need of the hour today. But, the prices of supplements are away to high. Not everyone can afford to invest in them. So, does that mean that they need to compromise on their proteins?
NO!
Here is how you can make whey protein at home and get your daily dose of protein!
- Choose any milk product like yoghurt/curd, paneer (cottage cheese) or buttermilk.
- The curd is the easiest option available at home but you can choose any products mentioned above.
- Take a bowl and put a strainer on the top of it. (Strainer can be big or small)
- Take a small muslin cloth and place it over the strainer.
- Put 250 grammes of curd on the strainer and cover it with a plastic wrap. Keep it in the refrigerator overnight for 6-8 hours.
- Remove the bowl which was kept overnight. The solid part which is there on the top of the strainer is called as curd cheese and the liquid which will be collected in the bowlis called as home whey protein.
The shelf life of homemade whey protein: –
- If you refrigerate homemade whey protein, it can last up to 6 months.
- It can be stored in airtight bottles or glass jars.
- It is ideal to make a whey protein batch for a month and then prepare another fresh stock.
Nothing goes waste! You can use the curd cheese as well…
- Curd cheese can be mostly commonly used as a cheese dip or cheese spread. You can add milk according to your requirements. If you want to make a dense dip then milk should be less and vice versa.
- This curd cheese which is obtained has healthy fats which are required by the body.
- Apart from these dips, you can use curd cheese in baking cakes as well.
Benefits of homemade whey protein: –
– It has no additives. It is the source of pure whey protein!
– It is cost effective, unlike the supplements which are available in the market.
– It has abland taste so you can blend it into your own protein shake!
“ Now you can fulfil your protein needs with purest whey protein “
How much protein is there in homemade whey protein has and how to measure it?
1/2 cup = 15 grams.
1 cup = 30 grams.
Here are some interesting recipes to make your bland whey protein into tasty protein shakes!
(1) Peanut choco blast!
| Name of the ingredient | Quantity |
| Peanut butter | 2 tbsp. |
| Banana | 1 |
| Home Made whey protein | 1 cup |
| Curd | ½ cup |
| Skimmed Milk | 1 cup |
| Cocoa powder | ½ tbsp. |
| Nutrition Facts | |
| Nutrients | Nutrition per serving |
| Calories | 465 |
| Protein | 43 g |
| Carbohydrates | 39 g |
| Fats | 17 g |
* Nutrition facts are derived on the theoretical basis.
METHOD: –
– Blend all the ingredients together and serve it.
– It can be an excellent post workout supplement.
(2) Power Green!
| Name of the ingredient | Quantity |
| Spinach/Kale | 1 cup |
| Banana | 1 |
| Curd | ½ cup |
| Skimmed Milk | 1 cup |
| Nutrition Facts | |
| Nutrients | Nutrition per serving |
| Calories | 235 |
| Protein | 18 g |
| Carbohydrates | 38 g |
| Fats | 4 g |
* Nutrition facts are derived on the theoretical basis.
METHOD: –
– Blend all the ingredients together and serve it.
– It can be an excellent post workout supplement or can be used as a meal replacement also.
(3) Mango Rejoice!
| Name of the ingredient | Quantity |
| Apple Juice | 1 cup |
| Mango | 1 |
| Home Made whey protein | 1 cup |
| Curd | ½ cup |
| Orange Juice | 1 cup |
| Pineapple pieces | ½ cup |
| Nutrition Facts | |
| Nutrients | Nutrition per serving |
| Calories | 600 |
| Protein | 64 g |
| Carbohydrates | 79 g |
| Fats | 4 g |
* Nutrition facts are derived on the theoretical basis.
METHOD: –
– Blend all the ingredients together and serve it.
– It can be an excellent post workout supplement or can be used as a meal replacement also.
(4) Choco Shake!
| Name of the ingredient | Quantity |
| Skimmed Milk | 1 cup |
| Water | 1 cup |
| Home Made whey protein | 1 cup |
| Instant coffee | 1 tbsp. |
| Cocoa Powder | 1 tbsp. |
| Nutrition Facts | |
| Nutrients | Nutrition per serving |
| Calories | 350 |
| Protein | 32 g |
| Carbohydrates | 87 g |
| Fats | 8 g |
* Nutrition facts are derived on the theoretical basis.
METHOD: –
– Blend all the ingredients together and serve it.
– It can be an excellent post workout supplement or can be used as a meal replacement also.
(5) Pro-Oats shake!
| Name of the ingredient | Quantity |
| Skimmed Milk | 1 cup |
| Dry Oats/ Steel cut oats | 1 cup |
| Home Made whey protein | 1 cup |
| Cinnamon | ½ tsp |
| Honey | 2 tbsp. |
| Almonds (Chopped) | 5-8 pcs. |
| Nutrition Facts | |
| Nutrients | Nutrition per serving |
| Calories | 580 |
| Protein | 44 g |
| Carbohydrates | 92 g |
| Fats | 12 g |
* Nutrition facts are derived on the theoretical basis.
METHOD: –
– Blend all the ingredients together and serve it.
– It can be an excellent post workout supplement or can be used as a meal replacement also.
Now enjoy your daily protein source without worrying about the cost and nasty ingredients!
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post!
Excellent article
Great article, I must say. This will give insights of whey protein to all.
Mindblowing article!
No more spending on whey supplements.
Thank you for this!
Yummy recipes
This is too good. Is it that simple? I remember we make one homemade recipe called “shrikhand” there we use hung curd. My mom used to use the water for making chapatis dough/ soup / dal etc.
Great!
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This was the best protein shake site thank u for your recips and sharing your ideas
Usefull information.
Hey Trishla nice one it is…..but will u pls tell me how much grams you mean by a cup of whey here….?
Hi Naman!
Thanks ?
Well if you take a small cup of say 50ml and if you fill it completely that should give you 25 grams of protein ?
HI Trishala Can you also mention quantity of carbs and FAT in 50 ml of home made whey protein.
About to ask the same question. Thanks for the additional information about the measurement of the cup. One more question though.. Will I get the same nutrition ( same amount of protein) if I obtain whey through milk by adding lemon and straining it?
25 gm protein in the whey from 2 lt milk. I am not sure if its correct.
Trishala,please do your esearch before misleading people. 50ml contains only 0.5g protein. If it’s contain 25g protein, nobody would buy concentrated whey protein powder.
Hi Trishala Chopra, thanks for sharing this information with us very helpful information.
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Thank you for helping out, wonderful info.
Very good information in simple language
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is very instructive! Keep on putting up.
Incredible Post! Can you please make a Video on this.
Will surely do that ?
Great article, I just have a simple question. Do you use the whey in its liquid form or do you dehydrate it to later make it a powder?
Hi Vanessa!
I use the whey in natural liquid form.
Nice article. But I have a problem. The Whey protein liquid we gaet after making hung curd is having an unpleasant smell. What to do with it?
Thanking You
GG
Hi, Trishala, Thank you for an amazing and simple description .
Here I go, could you please suggest me a home made diet to reduce weight, specially belly fat . I am trying hard, following some diet plan, but no results.
One more question , Can I use this natural whey protein instead of the one that I purchased frm store?
Hi Aniket!
I am glad you liked the article!
Well, i dont really believe that diet works for any weight loss. Just have a balanced meal.
Secondly, yes you can use this as a substitute to the powder purchased from the store. But you need to measure your proteins properly otherwise the error might make you end up consuming less proteins!
Hello ,
trishala chopra i want to make muscular physic with natural Diet please suggest me Best diet for Fat Loss and muscle gain. my age 23 and weight 67 Kg, and Height 5.7 inch.
Hello Trishala ,
Just a little doubt
What if we only blend solid form whey protein and peanut butter
How many days will it last long ??
For example -solid whey protein can last long for 6 months
Then what about this mixture ?
Thank you
Hi. I love this article. I had a question. For a 50ml cup whey, how many grams of curds do I need?
About 2 liters of curd !
Please tell me one thing
The liquid is whey protein na ! We can drink that liquid !
Yes, that liquid part is the whey protein 🙂
Hi there. Thanks for this info! Great article.
Hello. Thanks a lot! Love your blog!.
250 gm curd means how many whey liquid and in that how many quantity of protein.
Id have to check with you here. Which is not something I usually do! I enjoy reading a post that will make people think. Also, thanks for allowing me to comment!
Hey! Nice content. Can you please mention other nutrients apart from protein. How much carbs and fat in one cup??
Helpful but i think its more useful to use liquid whey extracted from milk
Good post. Do you have any other ones you can put? I dig it. 🙂
Really good article and the recipe part was awesome.
appreciate your team work keep it up and keep posting such a informative articles…
The whey protien will be liquid form, how can we make it in powder form..tell this also plz.
Thankyou so much
HI Trishala,
Excellent article. Very well explained. 🙂
Thanks a lot for posting it up.
I have some queries.
Could you please tell me for 1 LITRE of milk, how much ML whey liquid we will get?
And in that how much ever ML of whey Liquid which we are getting, how much would be protein content in that ?
It would be of great help if you could clarify these two queries as well please.
Doctor trish, loved all the recipes !!!
It’s way to easy to incorporate into our daily meals.
Thanks a ton for sharing 😊