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January 18, 2018 By Trishala Chopra 50 Comments

Make your own whey protein at home

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!

Untitled

  • 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!

shejk

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!

About Trishala Chopra

Dr Trishala Chopra believes in fitness not because she is a lifestyle coach but because she has personally got into a fitness regime when she was constantly being ridiculed for being on the heavier side with extreme acne issues. The ridicule and criticisms were the tipping points for her to change herself and today she is glad she has reduced by more than 50%. By qualification she is a Doctor of naturopathy/alternative medicines, a post-graduate in Nutraceuticals and both these degrees has helped her gain extra knowledge about all fields in the Health Care industry. She has additional skills in the areas of Therapeutic nutrition and Ayurveda. Her fitness mantra is practice what you preach. She believes that for a healthy lifestyle, it is very important to have a healthy body and mind. This according to her can be attained through balanced nutrition and proper exercise. As a lifestyle coach, she helps individuals achieve their targets with respect to nutrition and exercise.

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Comments

  1. Aisha says

    April 4, 2017 at 9:08 pm

    This is too good!

    Your articles are amazing!

    Reply
  2. Highest Protein Foods Per Ounce says

    April 5, 2017 at 10:26 am

    Yeah bookmaking this wasn’t a high risk determination outstanding
    post!

    Reply
  3. Bheeshm Narayan says

    April 5, 2017 at 1:26 pm

    Excellent article

    Reply
  4. Priyam Sharma says

    April 5, 2017 at 6:15 pm

    Great article, I must say. This will give insights of whey protein to all.

    Reply
  5. Ritesh says

    April 6, 2017 at 12:08 am

    Mindblowing article!

    No more spending on whey supplements.

    Thank you for this!
    Yummy recipes

    Reply
  6. Shweta says

    April 8, 2017 at 8:29 am

    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!

    Reply
  7. financial advisor says

    April 11, 2017 at 1:16 am

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    Reply
  8. recommended financial advisors says

    April 12, 2017 at 8:40 pm

    Good day! I just wish to give you a big thumbs up for your great information you have got here on this post. I’ll be returning to your blog for more soon.

    Reply
  9. consumer finance says

    April 13, 2017 at 5:35 pm

    Hello, I enjoy reading through your article post. I like to write a little comment to support you.

    Reply
  10. student loans says

    April 13, 2017 at 5:58 pm

    Good day! Would you mind if I share your blog with my facebook group? There’s a lot of people that I think would really enjoy your content. Please let me know. Cheers
    http://educationhint.eu

    Reply
    • Trishala Chopra says

      April 18, 2017 at 10:15 am

      Sure!

      You can share ?

      Reply
    • Dhananjay says

      June 16, 2018 at 10:35 pm

      This was the best protein shake site thank u for your recips and sharing your ideas

      Reply
  11. Amit kumar sharma says

    April 18, 2017 at 10:03 am

    Usefull information.

    Reply
  12. Naman says

    June 17, 2017 at 10:42 am

    Hey Trishla nice one it is…..but will u pls tell me how much grams you mean by a cup of whey here….?

    Reply
    • Trishala Chopra says

      June 23, 2017 at 6:59 pm

      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 ?

      Reply
      • Sandeep says

        June 20, 2018 at 3:52 pm

        HI Trishala Can you also mention quantity of carbs and FAT in 50 ml of home made whey protein.

        Reply
      • Vamsi Krishna says

        December 10, 2018 at 9:36 am

        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?

        Reply
      • Ssunil says

        July 7, 2021 at 10:29 pm

        25 gm protein in the whey from 2 lt milk. I am not sure if its correct.

        Reply
      • Polymath says

        July 21, 2022 at 12:07 am

        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.

        Reply
  13. Prosoftwareforever says

    July 19, 2017 at 9:34 pm

    Hi Trishala Chopra, thanks for sharing this information with us very helpful information.
    prosoftwareforever

    Reply
  14. amanda says

    July 20, 2017 at 12:05 pm

    hello, Trishala Chopra thanks for sharing the best cookies and recipes.
    fullversionofgames

    Reply
  15. Total Garcinia Cambogia Trial says

    August 14, 2017 at 1:02 am

    Thank you for helping out, wonderful info.

    Reply
  16. Bharat says

    August 15, 2017 at 6:33 pm

    Very good information in simple language

    Reply
  17. VB Garcinia Cambogia says

    August 16, 2017 at 8:04 am

    I was reading some of your posts on this internet site and I think this internet site
    is very instructive! Keep on putting up.

    Reply
  18. Mahi says

    August 26, 2017 at 1:22 am

    Incredible Post! Can you please make a Video on this.

    Reply
    • Trishala Chopra says

      August 27, 2017 at 9:28 am

      Will surely do that ?

      Reply
  19. Vanessa says

    September 4, 2017 at 11:11 pm

    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?

    Reply
    • Trishala Chopra says

      September 15, 2017 at 10:45 pm

      Hi Vanessa!

      I use the whey in natural liquid form.

      Reply
      • GG says

        October 17, 2019 at 10:03 am

        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

        Reply
  20. Aniket says

    September 15, 2017 at 10:32 pm

    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?

    Reply
    • Trishala Chopra says

      September 15, 2017 at 10:47 pm

      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!

      Reply
      • nitin pal says

        June 24, 2019 at 7:03 pm

        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.

        Reply
  21. Shikhar says

    October 25, 2017 at 1:20 pm

    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

    Reply
  22. Kavitha says

    February 16, 2018 at 2:28 pm

    Hi. I love this article. I had a question. For a 50ml cup whey, how many grams of curds do I need?

    Reply
    • Trishala Chopra says

      March 2, 2018 at 2:18 pm

      About 2 liters of curd !

      Reply
  23. Puneet says

    February 25, 2018 at 10:16 pm

    Please tell me one thing
    The liquid is whey protein na ! We can drink that liquid !

    Reply
    • Trishala Chopra says

      March 2, 2018 at 2:17 pm

      Yes, that liquid part is the whey protein 🙂

      Reply
  24. Business Cash Advance says

    March 16, 2018 at 7:12 pm

    Hi there. Thanks for this info! Great article.

    Reply
  25. Business Cash Advance says

    March 31, 2018 at 4:32 am

    Hello. Thanks a lot! Love your blog!.

    Reply
  26. Jay says

    May 7, 2018 at 5:25 pm

    250 gm curd means how many whey liquid and in that how many quantity of protein.

    Reply
  27. Beta Alanin says

    June 16, 2018 at 2:53 am

    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!

    Reply
  28. Pruthvish says

    September 13, 2018 at 11:15 pm

    Hey! Nice content. Can you please mention other nutrients apart from protein. How much carbs and fat in one cup??

    Reply
  29. Angelina says

    August 13, 2019 at 4:20 am

    Helpful but i think its more useful to use liquid whey extracted from milk

    Reply
  30. Barton Melroy says

    September 29, 2019 at 4:11 am

    Good post. Do you have any other ones you can put? I dig it. 🙂

    Reply
  31. Tishar says

    October 2, 2019 at 5:43 pm

    Really good article and the recipe part was awesome.

    Reply
  32. Kasauti Zindagi Ki says

    January 26, 2020 at 3:46 pm

    appreciate your team work keep it up and keep posting such a informative articles…

    Reply
  33. Samar says

    May 30, 2020 at 9:49 pm

    The whey protien will be liquid form, how can we make it in powder form..tell this also plz.

    Reply
  34. Boby says

    January 8, 2021 at 2:56 pm

    Thankyou so much

    Reply
  35. Vishal says

    May 8, 2021 at 5:32 pm

    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.

    Reply
  36. Shweta lokhande says

    June 18, 2021 at 11:41 am

    Doctor trish, loved all the recipes !!!
    It’s way to easy to incorporate into our daily meals.
    Thanks a ton for sharing 😊

    Reply

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