March 2016 Meal of the Month

This month I want to share a few uses for casein and whey protein! Casein and whey protein powders are great for convenience and can taste really good when used correctly. I generally recommend getting vanilla or chocolate flavors. Any other flavor can be a risk, so beware!

Casein Protein Pudding

This is probably one of the best tasting and easiest recipes you will find. I will offer a few options, one for gaining weight and one for losing weight. If you have a sweet tooth, this will be a great alternative to sugary and fatty junk foods. NOTE: Whey probably will NOT work.

Gain Weight

  • 4-8 tbsp. peanut butter (I use 12 tbsp. for the gains)

  • 1-2 scoops chocolate casein protein

  • milk (add until it reaches desired consistency)

  • top with whip cream and chocolate chips if you really struggle to gain weight

  1. Start by melting the peanut butter in a dish in the microwave for about 60 seconds

  2. Add your casein to the melted pudding

  3. Add a bit of milk (remember we want this to be pudding, not soup)

  4. Use a fork to stir and smash the casein protein to help blend it

  5. Add more milk if you need and continue to stir

  6. If you like cold pudding, place it in the fridge for 2-3 minutes

  7. Add toppings

  8. Eat with spoon

Lose Weight

  • 1-2 tbsp. PB substitute (powdered peanut butter like PB2)

  • 1-2 scoops chocolate casein protein

  • water (add until it reaches desired consistency)

  • no toppings, but if you need sweetness, add zero calorie sweeteners like Splenda

  1. Add your casein and pb powder to a dish

  2. Add a bit of water (remember we want this to be pudding, not soup)

  3. Use a fork to stir and smash the casein protein to help blend it

  4. Add more water if you need and continue to stir

  5. If you like cold pudding, place it in the fridge for 2-3 minutes

  6. Add sweetener if needed and stir some more

  7. Eat with spoon

Protein Oatmeal (Proatmeal)

This is an easy and tasty breakfast option. Oatmeal is great for keeping us full so this works well for those trying to lose weight. If you want to gain weight, add peanut butter!

  • .5-1 cup oats (steel cut or old fashioned oats)

  • .5-1 cup water

  • 1 scoop protein (whey or casein)

  • no toppings, but if you need sweetness, add zero calorie sweeteners like Splenda

  1. Mix your oats and cook them by following the directions on their container

  2. Add a scoop of protein

  3. Stir it up

  4. Eat it

Protein Coffee

This is a great pick-me-up. I grab this most days of the week on my way out the door. You can use cold brew coffee or hot. If you are using hot, do not shake it up in a blender bottle as it will likely explode. Luckily hot coffee dissolves protein powder easily so you can just stir it up with a spoon. Feel free to throw cold coffee and protein in a shaker bottle and shake away!

  • 8-16oz coffee

  • 1-2 scoops protein (more towards 1 scoop) (chocolate or vanilla taste best)

  1. Make coffee

  2. Add protein

  3. Mix it up

  4. Drink it


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