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!
