Protein powders are health supplements that contain plant-based or animal-based proteins. They can be your go-to solution for weight loss, as they are rich in proteins and very few in calories.
However, the healthiest protein powders are those you make at home. They are free of added sugars, thickeners, artificial flavours, and preservatives, unlike most commercial protein powders.
If you too are looking for ways to make your own protein powder, then we have brought for you 3 super easy and quick recipes for making your own protein powder for weight loss.
3 Home Made Protein Powder Shakes For Weight Loss
1. Whey Protein Powder Recipe
Whey protein powder is considered the best protein powder in India for reducing weight and has all the necessary amino acids. Here’s a quick and easy recipe to prepare it at home:
You just need these 3 ingredients to make your whey protein powder at home:
- 3.8 liter of low-fat milk
- 4-5 tsp of lemon juice or white vinegar
- 2 tsp of organic, unsweetened cocoa powder for flavour (optional)
Once you have gathered the ingredients, follow these instructions for preparation:
- In a large pot, add 3.8 liter of low-fat milk and turn on the heat to medium flame. Make sure you take a large pot as milk can rise on boiling and spill off from a small pot.
- When the milk begins to simmer, add 4-5 tsp of lemon juice or white vinegar and stir with a spoon. The acidic nature of lemon juice/vinegar will produce cheese and separate the whey (watery part) from the milk.
- Turn off the flame and cover the pot with a lid. Then let it sit for approximately 20-30 minutes.
- After this, transfer the milk into a bowl to separate the whey and cheese. For this, take a medium-sized pot and place a strainer on it. Also, place a cheesecloth in the strainer. If you don’t have a cheesecloth a muslin cloth will also work. Scoop the cheese with a spoon.
- Now, you need to dehydrate the whey. For this, heat a non-stick pan and add the whey into it. Stir it for 15-20 minutes on low to medium heat. Be careful not to burn it!
- Once it gets thick, spread it evenly on a tray. We recommend you use a stainless steel tray instead of a ceramic tray and line it up with butter paper. The dried protein tends to stick on a ceramic tray, making it harder to scrape off.
- Set your oven to 75° C and place the tray inside. Leave it for 4-5 hours to dehydrate.
- Now transfer the dehydrated whey protein powder into a mixer/blender and grind it. You can also add 2 tsp of cocoa powder for flavour into the mixer/blender.
- Transfer this protein powder to an airtight container. You can store it in your refrigerator for 3-4 months.
2. Plant-Based Protein Powder Recipe- 1
Plant-based protein powders (soy, peas, chia etc.) are good for people who prefer to avoid animal protein sources or for those who are lactose-intolerant. So if you too have the same concern, you can follow this recipe:
- 3 cups of low-fat milk powder. (If you’re a vegetarian, you can opt for soya milk powder)
- 1 cup of oats
- 1 cup of almonds
Here are the instructions for preparing vegan protein powder at home:
- Dry roast 1 cup of almonds and 1 cup of oats on low heat for 2-3 minutes.
- Now, add 1 cup milk powder and roasted oats and almonds into a blender/grinder.
- Grind it until it turns into a fine powder. Then, place the remaining instant dry milk in a blender and grind for a few times until blended.
- Place it in an airtight container and store it in a cool, dry place.
Once prepared, you can use this protein powder for up to 3 weeks at room temperature. If refrigerated, you can use it for up to 1 month.
Also, you can add it to your smoothies, cakes, bread, and yogurt, etc.
1 scoop of this protein powder contains 80 calories and 8-10 g of protein, including whey protein.
3. Plant-Based Protein Powder Recipe- 2
If you don’t wish to add almonds or any other nuts to your plant-based protein powder, you can also prepare it with mixed seeds instead. Here’s the recipe:
- ¼ tsp Pumpkin seeds
- ¼ tsp Sunflower seeds
- ¼ tsp Flaxseeds
- ¼ tsp Chia Seeds
- ½ Cup rolled oats
- ½ Cup milk powder (organic and unsweetened)
Now that you have gathered all the ingredients, let’s begin with the super easy recipe:
- Dry roast pumpkin seeds, flaxseeds, chia seeds, and sunflower seeds on low heat until they crackle. Transfer them to a plate and let them cool down.
- Similarly, dry roast oats for 2-3 minutes on medium to low flame. Then, keep it aside for cooling down.
- Once cool, grind the roasted nuts and oats. Make sure you don’t over-grind them or else, they will start extracting oils and become a paste.
- At last, add milk powder and grind/blend it to make a fine powder.
Your homemade protein powder is ready! It can be stored in your refrigerator for up to a month. Add this protein powder to your pancakes, bread, milkshakes, and yogurt, etc.
1 scoop (20 g) of this protein powder will give you around 15-16 g of protein.
1. Can my homemade whey protein powder go bad in heat?
Store your homemade protein powder in an airtight container in a cool and dry place. Otherwise, it can be spoiled by heat, moisture, and air, which can lead to mold growth.
2. How many grams of protein do I need a day to lose weight?
For reducing weight, you need to consume around 1.4 and 2.2 g of protein per kg of your body weight. However, if you’re doing heavy exercises daily, then you should consume 2.2-3.4 g of protein per kg of body weight for weight loss.
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Adding protein supplements to your diet will help you meet your daily protein requirements while also satisfying your hunger, which can help you reach your weight loss goals.
However, if you don’t want to consume the protein powders available in the market, you can simply make it at home following the above-mentioned recipes. After all, homemade protein powders are healthy and nutritious.
If you have any other questions, please type them comment section below. We will be happy to help you!