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High-Protein Breakfast Shake

Global

High-Protein Breakfast Shake

A filling breakfast shake with sustained energy. Keeps you full longer, supports muscle and metabolism with balanced macros.

~5 mintotal~385 kcalper serving~35g protein~29g carbs~16g fat

Estimated. Worked out from the ingredients using the UK food composition tables, so treat it as a guide rather than a measurement. A typical recipe lands within about a quarter of the true figure. Makes about 1.

Ingredients

  • 1 cup milk or soy milk
  • 1 scoop protein powder
  • 2 tbsp oats
  • 1 tbsp nut butter
  • ½ tsp vanilla (optional)

Cooking Steps

  1. Add the milk to the blender first, then the oats; letting them sit for a minute softens them for a smoother blend.

  2. Add the protein powder, nut butter and vanilla, if using.

  3. Blend on high for 45-60 seconds until the oats are fully broken down and the shake is thick and smooth.

  4. Add a splash more milk or water if it is too thick to drink comfortably.

  5. Pour and serve immediately.

Optional Enhancements

  • Soak oats overnight for smoother texture
  • Use store-brand vanilla
  • Rotate nut butters

Plant & Growing Tips

Mint

  • Not in the recipe, but grow it to garnish your shake or add a refreshing note to other drinks.
  • Plant mint in a pot or contained area as it spreads aggressively in garden beds.
  • Give it partial to full sun and keep the soil consistently moist.

Raspberries

  • Not in the recipe, but grow them for fresh fruit to blend into your shake or enjoy as a side.
  • Plant dormant canes in early spring in full sun and well-drained, slightly acidic soil.
  • Provide a trellis or support system for the canes to grow on, as most varieties are vining.

Natural Pest Control

  • Regularly inspect mint for spider mites and aphids, washing them off with a strong spray of water.
  • Use companion planting with garlic or onions near raspberries to deter Japanese beetles.
  • Netting can protect ripening raspberries from birds and other small animals.
  • For mint, maintain good air circulation to prevent powdery mildew, a common fungal issue.

Harvest

Mint

  • Snip sprigs or leaves as needed, harvesting up to one-third of the plant at a time to encourage bushier growth.

Raspberries

  • Pick ripe berries when they are fully colored, plump, and easily detach from the plant without tugging.

Storing & Freezing

Best fresh. Can be refrigerated up to 24 hours.

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