Hey, Wheyt a Minute!

So there's no doubt about it: protein shakes are a processed food; but do they have a place in a Freed Animal's diet?

I think so, but in a very limited way. I'll have one about twice per week, usually on the morning after a previous day's workout for a real nice boost of good quality whey protein. Chris at Zen to Fitness lays out a lot of the nutritional benefits.

For me, sometimes it's by itself, and other times, along with something like maybe a few slices of bacon, a small 2-egger plain omelet, and/or a little fruit. The shake alone really appeals to me when I'm hungry but really feel like a very light meal — not so much in terms of calories, as just bulk. As far as the flavorings and sweeteners go, it's so infrequent, I don't do diet sodas or other artificially sweetened things, so it's one of those convenience flexibilities for me.

But as with all things, I just can't mix them like the package says (1 scoop in a cup of water). Yuko! Here's how it goes.

  • 2 eggs
  • 1 scoop of whey protein (chocolate or vanilla – I use Gold Standard) 
  • (if vanilla whey – a dash of vanilla extract) 
  • 1 heaping tsp to 1 heaping tbsp of Coconut Oil (critical secret ingredient — don't forget to lick the spoon clean) 
  • 1/2 cup heavy cream 
  • 1/2 cup whole milk (raw, non-homogenized, if you can get it)
  • a handful of ice cubes 

All that goes in the blender. Bonus if you can get yourself a smoothie maker with the spout at the bottom. That's what I use and it's really convenient and it breaks up all the ice easily. Have a supplemental handful of ice cubes that you can add in one at a time until it gets to your desired thickness. Sometimes if I really want it light, I'll just do 1/4 cup cream and 3/4 milk. Doesn't make a difference in taste or smoothness that I can tell.

So, what you get is either an amazingly delicious chocolate-coconut or vanilla-coconut. The flavor of the very healthful coconut oil really comes through. I guarantee you're gonna love it if you try it. It's whey good.

Richard Nikoley

I'm Richard Nikoley. Free The Animal began in 2003 and as of 2021, contains 5,000 posts. I blog what I wish...from health, diet, and food to travel and lifestyle; to politics, social antagonism, expat-living location and time independent—while you sleep—income. I celebrate the audacity and hubris to live by your own exclusive authority and take your own chances. Read More


  1. Kyle Bennett on October 12, 2008 at 18:32

    I've been having these since you first posted about it, and they're great. I added two additional things, a few berries, and some Fiber cereal.

    I still have a problem eating enough veggies, due to time and just not being in the habit, so I don't get enough fiber. I found the Fiber One 57% cereal gets far more bang for the buck than any other fiber cereal – more than half the carbs are fiber, and it is the only one over the 50% ratio, so I get the most fiber for the amount of carbs.

    I know it's still got corn syrup and wheat, but until I really get the veggie part of my diet under control, it's the best I can do. It adds a nice flavor and bulk to the shake, so it easily replaces a meal for me.

  2. Adam on October 13, 2008 at 12:27

    Try this one…
    ice, chocolate protein powder, tbsp nut butter of choice, coffee, heavy cream or whole milk or coconut milk…simply awesome!

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