Classic recipe
Ingredients for cooking:
- milk - 250 ml;
- cottage cheese - 100 g;
- banana - 1 pc.
The preparation method is very simple, just beat all the ingredients in a blender.
A cocktail with banana and cottage cheese contains a large amount of protein with minimal calories. The energy value of the product will be only 70 kcal. The product is consumed immediately after preparation or stored in the refrigerator for a short time.
A cocktail of cottage cheese, milk and banana is a classic recipe that can be modified to suit your taste preferences. There are a huge number of options for preparing protein drinks from milk and cottage cheese.
The main ingredients will always be cottage cheese and kefir (or milk). Dairy products should be selected with a minimum percentage of fat content. Milk with a high fat content may not be easily absorbed by the body, so you should choose a low or medium percentage. It is better not to use a completely low-fat curd product, since after processing much less useful substances remain in it. In case of lactose intolerance, juice, fresh fruit juice, coconut or soy milk, and drinking water can be used as the main ingredient.
You can add any ingredients, depending on the time of day and taste preferences. A cocktail with cottage cheese in a blender can be the main dish for breakfast or dinner.
For breakfast, nutritious options are suitable, which, in addition to the main ingredients, contain products such as oatmeal or nuts. A protein shake made from cottage cheese and oatmeal will give you the energy you need for the whole day.
Protein shake with cottage cheese at home: 5 recipes
Milk curd shakes are very healthy due to their high protein content.
They are also called protein. Cocktails with cottage cheese help not only lose weight, but also build muscle mass. For those who lead a healthy lifestyle and go to a fitness club, it is recommended to drink protein drinks before and after visiting the gym, as the body experiences significant stress and stress. If you drink a protein drink a couple of hours before working out at the fitness club, your body will be able to stock up on the necessary beneficial elements. A person who plays sports will not experience fatigue; he will have enough energy for normal and useful exercises. Because protein is one of the main building materials for muscle growth.
Sports food supplements have a special place in the diet of those athletes who are engaged in structuring their own body and often wonder what kind of nutritional supplement to choose.
Breakfast Recipes
Several recipes that are perfect for the most important meal.
Kefir and cereal
- 100 g cottage cheese;
- 200 ml kefir;
- 3 tablespoons oatmeal;
- 1 teaspoon honey.
Strawberry and banana
- 2 bananas;
- 200 ml milk;
- 100 g cottage cheese;
- several fresh or frozen strawberries.
Honey and nuts
- 1 egg;
- 2 teaspoons honey;
- 5-6 walnuts;
- 250 ml kefir.
Muesli and kefir
- cottage cheese 150 g;
- muesli 50 g;
- kefir 100 ml.
Those with a sweet tooth can add cocoa or make a chocolate drink. These shakes contain a lot of calories, so they should be consumed after workouts.
With cocoa
- cottage cheese 200 g,
- milk 200 ml,
- water 150 ml,
- 2 tbsp. cocoa
With grated chocolate
And another delicious recipe with chocolate:
- 1 egg;
- 1/3 chocolate bar (grate);
- 1 tbsp. honey;
- 100 g cottage cheese;
- 1 banana.
Bread with banana and cottage cheese | The Dr. Oz Show
While banana bread isn't the healthiest thing, it's a great way to get rid of bananas and get some potassium into your body. Try this alternative recipe with cottage cheese for a moist, protein-packed bake. Pro tip: Buy whole-fat cottage cheese because most low-fat and low-fat cottage cheese contain preservatives and fillers.
Recipe from James Distefano and the Institute of Culinary Education
1.Preheat oven to 350°F.
2. Prepare an 8-inch loaf pan. Brush the loaf pan with melted butter and coat generously. Sprinkle three tablespoons of sugar over the inside of the pan. Shake off excess sugar and set pan aside.
3. Place the seeds on a cookie sheet and toast in the oven for seven to eight minutes until golden brown. Remove from oven and let cool to room temperature.
4.Combine all dry ingredients, including the cool toasted sunflower seeds, in a large bowl and whisk until smooth.
5. In a separate large bowl, whisk together the canola oil, cottage cheese, eggs and mashed bananas. Stir until smooth.
6. Mix the wet ingredients with the dry ingredients to form a thick dough (the dough will look stiffer than regular brownie dough, but banana bread contains a lot of moisture).
7. Place the dough in the prepared loaf pan. Bake at 350 degrees for about 45-60 minutes or until the bread is well risen, golden brown and the bread springs back slightly when touched.
8. Cool the bread in the pan for 20 minutes before removing it from the pan. It's important to cool it in the pan first as this allows the texture of the bread to harden and set. If you put it in too early while it's still hot, the bread will crumble and you'll be left with a big pile of banana breadcrumbs.
9. After 20 minutes, remove the banana bread from the pan and continue to cool on a wire rack to room temperature.
**Note: This cake is best eaten the day it is made, however, if well wrapped, it will last for three days. Thanks to the butter, cottage cheese and mashed bananas, this bread will stay moist when wrapped well. This bread is also delicious lightly toasted, served with your favorite jam, enjoyed with a hot cup of coffee or tea, or in the company of good friends and family.
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Cocktails for lunch
The following cocktail recipes are suitable for lunch:
Egg with nuts and kefir
- 1 egg.
- 200 ml kefir;
- walnuts 5 pcs;
- 1 tbsp. honey
Orange-almond
- 100g low-fat yogurt;
- almonds 30 g;
- 100 ml orange juice,
- 1 tbsp. honey
Vanilla coffee
- 200 ml milk;
- a teaspoon of finely ground coffee;
- a pinch of vanillin;
- walnuts 5 pcs.
Invigorating mint
- 100 ml milk;
- 100 ml cooled coffee;
- a few mint leaves;
- 1 egg.
Recipe Kefir-curd cocktail with banana. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “Kefir-curd cocktail with banana.”
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 89.3 kcal | 1684 kcal | 5.3% | 5.9% | 1886 |
| Squirrels | 6.2 g | 76 g | 8.2% | 9.2% | 1226 g |
| Fats | 1.9 g | 56 g | 3.4% | 3.8% | 2947 g |
| Carbohydrates | 11.3 g | 219 g | 5.2% | 5.8% | 1938 |
| Organic acids | 0.5 g | ~ | |||
| Alimentary fiber | 0.5 g | 20 g | 2.5% | 2.8% | 4000 g |
| Water | 57.7 g | 2273 g | 2.5% | 2.8% | 3939 g |
| Ash | 0.5425 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 5.8 mcg | 900 mcg | 0.6% | 0.7% | 15517 g |
| beta carotene | 0.035 mg | 5 mg | 0.7% | 0.8% | 14286 g |
| Vitamin B1, thiamine | 0.028 mg | 1.5 mg | 1.9% | 2.1% | 5357 g |
| Vitamin B2, riboflavin | 0.083 mg | 1.8 mg | 4.6% | 5.2% | 2169 g |
| Vitamin B4, choline | 20.16 mg | 500 mg | 4% | 4.5% | 2480 g |
| Vitamin B5, pantothenic | 0.201 mg | 5 mg | 4% | 4.5% | 2488 g |
| Vitamin B6, pyridoxine | 0.133 mg | 2 mg | 6.7% | 7.5% | 1504 g |
| Vitamin B9, folates | 6.022 mcg | 400 mcg | 1.5% | 1.7% | 6642 g |
| Vitamin B12, cobalamin | 0.161 mcg | 3 mcg | 5.4% | 6% | 1863 |
| Vitamin C, ascorbic acid | 3.16 mg | 90 mg | 3.5% | 3.9% | 2848 g |
| Vitamin E, alpha tocopherol, TE | 0.115 mg | 15 mg | 0.8% | 0.9% | 13043 g |
| Vitamin K, phylloquinone | 0.1 mcg | 120 mcg | 0.1% | 0.1% | 120000 g |
| Vitamin RR, NE | 0.6218 mg | 20 mg | 3.1% | 3.5% | 3216 g |
| Niacin | 0.213 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 159.01 mg | 2500 mg | 6.4% | 7.2% | 1572 g |
| Calcium, Ca | 50.73 mg | 1000 mg | 5.1% | 5.7% | 1971 |
| Magnesium, Mg | 17.73 mg | 400 mg | 4.4% | 4.9% | 2256 g |
| Sodium, Na | 29.09 mg | 1300 mg | 2.2% | 2.5% | 4469 g |
| Sera, S | 11.69 mg | 1000 mg | 1.2% | 1.3% | 8554 g |
| Phosphorus, P | 44.3 mg | 800 mg | 5.5% | 6.2% | 1806 |
| Chlorine, Cl | 44.35 mg | 2300 mg | 1.9% | 2.1% | 5186 g |
| Microelements | |||||
| Iron, Fe | 0.217 mg | 18 mg | 1.2% | 1.3% | 8295 g |
| Yod, I | 3.63 mcg | 150 mcg | 2.4% | 2.7% | 4132 g |
| Cobalt, Co | 0.403 mcg | 10 mcg | 4% | 4.5% | 2481 g |
| Manganese, Mn | 0.0817 mg | 2 mg | 4.1% | 4.6% | 2448 g |
| Copper, Cu | 4.03 mcg | 1000 mcg | 0.4% | 0.4% | 24814 g |
| Molybdenum, Mo | 2.016 mcg | 70 mcg | 2.9% | 3.2% | 3472 g |
| Selenium, Se | 1.094 mcg | 55 mcg | 2% | 2.2% | 5027 g |
| Fluorine, F | 8.7 mcg | 4000 mcg | 0.2% | 0.2% | 45977 g |
| Chromium, Cr | 0.81 mcg | 50 mcg | 1.6% | 1.8% | 6173 g |
| Zinc, Zn | 0.2044 mg | 12 mg | 1.7% | 1.9% | 5871 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 0.575 g | ~ | |||
| Mono- and disaccharides (sugars) | 8.4 g | max 100 g | |||
| Sterols (sterols) | |||||
| Cholesterol | 1.21 mg | max 300 mg | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.3 g | max 18.7 g |
The energy value of the kefir-curd cocktail with banana is 89.3 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
Dinner Recipes
For dinner, it is better to use berries and fruits as additives.
The most suitable for this are strawberries or pineapple, as they are fat burners. It is recommended to drink a protein shake half an hour after exercise.
It is not recommended to add sugar, honey, ice cream and other easily digestible carbohydrates to a protein shake made from cottage cheese, which replaces dinner. The drink should be consumed no later than 6 pm.
Kiwi and banana
- 200 g cottage cheese;
- kiwi;
- banana;
- 1 glass of juice (or water).
Cherry cocktail
- 150 ml cherry juice;
- 1 egg;
- cottage cheese 100 g.
Bran and milk
- bran - 2 tsp;
- baked milk 200 ml;
- cottage cheese 100 g;
- linseed oil - 1 tbsp.
Honey cocktail with milk and eggs
For the cocktail you will need: a glass of milk, 2 eggs, 50 g of cottage cheese, a banana and 2.5 tsp. honey. It is better to take milk and cottage cheese with a fat content of up to 1.5%. Place all products in a blender and beat for 30 seconds.
Drink the cocktail half an hour before training - it increases endurance and productivity.
How else to diversify cocktails
It is known that men and women have different taste preferences. Therefore, the recipes for them will be different. Girls will more like recipe options using a large number of berries and fruits. Strawberries, currants, cherries, bananas, persimmons, kiwis - you can use these and other fruits to make protein shakes.
For men, there are interesting recipe options that involve ingredients such as nuts, bran and even red pepper. There are many cooking recommendations. Once you try a few options, you can create your own cottage cheese protein shake recipe. You can add ingredients such as fruits, herbs, cereals, coffee, chocolate, nuts, honey, cinnamon, ginger, cardamom and other spices to the low-calorie milk base.
Who shouldn't drink protein shakes?
Protein shakes are not suitable for everyone; contraindications:
- lactose intolerance;
- stomach diseases;
- recent poisoning;
- renal failure or genetic predisposition to it;
- hormonal imbalances;
- heart diseases;
Any protein shake recipe for muscle growth prepared at home is prohibited for use with arthritis - arthritis;
- age up to 20 years.
Energy drinks are high in calories and can cause stomach problems due to indigestion. A weakened body will not be able to process large amounts of protein. Intake of large amounts of protein from food increases the load on the kidneys.
Until the age of 20, the body is not fully formed, so taking a protein shake in adolescence can cause developmental pathologies (in some cases, obesity).
No matter how strong your body is, you need to meet your daily protein intake. It depends on professional activity. Knowledge workers (teachers, educators) should consume 80 g of protein per day (of which 40 g is animal protein).
Those engaged in physical work (cooks, waiters) 75 g per day (including 45 g of plant-based protein). Those performing physically demanding work (builders, painters) 85 g (plant origin - 50 g).
Protein shakes will help you gain a slim figure and accelerate muscle growth only if taken correctly. Drink recipes for preparing at home will help diversify your diet and increase the effectiveness of physical activity. If you don’t skip workouts, your body will quickly take on the desired shape.
