1 1/2 scoops of whey protein
1 banana
1 cup of yogurt
8 ounces of water
Totals: Calories - 420, Protein - 42, Carbs - 50, Fat - 10

Protein shakes are an excellent way to get quality protein as well as carbohydrates and fats. Making protein shakes takes much of the guess work out of counting the content of your meal. You know exactly what you're getting and how much. It's also a quick means of providing your body with essential nutrients. Nothing replaces whole foods, but protein shakes are good for pre and post workout times and can be a convenient snack between meals.

2 scoops of whey protein
1/2 cup of oatmeal
1 banana
1 teaspoon of peanut butter
10 ounces of 2% milk
Totals: Calories - 620, Protein - 55, Carbs - 65, Fat - 14

1 1/2 scoops of whey protein
1 banana
10 ounces of skim milk
Totals: Calories - 380, Protein - 45, Carbs - 47, Fat - 3

Protein Shake Recipes

1 1/2 scoops of whey protein
1 banana
8 ounces of water
Totals: Calories - 300, Protein - 37, Carbs - 35, Fat - 3

Basic Protein Shake

Basic Protein Shake II

Power Protein Shake

Mass Protein Shake

2 scoops of whey protein
1/2 cup of oatmeal
1 banana
1 teaspoon of honey
12 ounces of whole milk
Totals: Calories - 820, Protein - 60, Carbs - 80, Fat - 16