Things You'll Need

Instructions

1

Pour 8 oz. of skim milk into your blender. Use more or less skim milk if you want a bigger shake or a smaller shake. Use 2 percent milk or whole milk if you prefer. If you have lactose intolerance or prefer not to consume dairy products, use soy milk or almond milk.
2

Add one serving of protein powder to your blender. Choose whatever flavor you prefer. Vanilla protein powder works well with lots of other ingredients but chocolate is a popular flavor, too. Look for a protein powder that is low in sugar.
3

Add any other ingredient you like to provide flavor (other than the fresh or frozen fruit; you will add that in a moment). For additional flavor, consider ingredients such as a spoonful of instant coffee (decaffeinated if preferred), sugar-free flavored syrups (the kind found in the coffee aisle of most grocery stores), extracts such as vanilla or almond, a spoonful of peanut butter or a spoonful of sugar-free dry pudding mix.
4

Put the lid on your blender and blend your shake for 1 minute.
5

Add fresh or frozen fruit to your blender. Frozen fruit will create a frosty shake that resembles a milk shake. Fresh fruit will produce a breakfast shake that resembles a smoothie. Add as much fruit as you like, keeping in mind that the more fruit you add, the thicker your shake will become.
6

Put the lid on your blender and blend your shake for 1 to 3 minutes, until relatively smooth.