Proteins have been adorned as a quick fix for people who want to be healthy, they are aware of the importance of healthy eating but don’t always have the time to prepare a holistic meal because of their rigid lifestyle. This is where protein shakes come in. It serves as a nutritious way to increase their protein intake, and provides a swift and easy solution.

How are protein shakes helpful?

A study from Harvard University shows that the recommended daily allowance of protein is 46 grams per day for women and 56 grams per day for men over 19 years of age. Protein is built from amino acids which are received either from animals or via fruits, vegetables, nuts and seeds.

Protein shakes consist of protein in powdered form such as soy or whey, which is a by-product of the cheese-making process. Flavours are added to resemble a milkshake-like drink when it’s added with milk or water.

Protein can be substituted for carbohydrates. Where carbohydrates give you an immediate energy boost; proteins, take time to be digested before it can give you energy, making it a better source for longer term. This slow burn helps a great deal in losing weight can also help lower the levels of the hunger-stimulating hormone Ghrelin, effectively suppressing the appetite. It also aids in fat loss, while supporting muscle maintenance. Its niche feature i.e. convenience, has made protein shakes popular.

And when protein shakes are coupled with healthy weight loss recipes, there’s no glitch you would find in waking up early.


A cup of raspberries delivers a whopping 8 grams of fiber (that’s double the amount of fiber in a cup of strawberries or beans) and prevents weight gain. The soluble fiber in oatmeal will keep you full well past the time you usually start thinking about lunch.

  • 100 gms Oats
  • 1 cup warm milk
  • 1/2 cup raspberries
  • Raisins
  • Sugar or honey

Use milk to prepare oatmeal according to package directions, and mix in raspberries, and sugar or honey as per preference.

Calories: 350


Eggs deliver protein, which is great for dieters. Plus spinach as we know is a power generator rich in iron and tomatoes will keep you refreshed all day long.

  • 1 egg
  • 1 Tbsp olive oil
  • 1 cup sliced tomatoes
  • 2 cups spinach
  • Sesame seeds

Add half the olive oil to a heated frying pan, sauté tomato and spinach. Crack egg into the pan, and cook sunny-side up. Add egg to vegetables. Sprinkle with sesame seeds.

Calories: 250


Yogurt derives its source from milk, ergo its high in Vitamin D, strengthens immune system and is rich in proteins.

  • 2 cups yogurt
  • Chopped fruits
  • 3 tbsps honey
  • 2 drops vanilla essence

Combine yogurt and honey in a bowl. Add 2 drops of vanilla essence to yogurt mixture. Freeze the mixture for 3 hours until firm. Serve immediately with chopped fruits of your choice.

Calories: 235-250


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