Who wants a protein rich take on cookies and milk with a crunchy crumble topping without feeling like it’s a total cheat meal? With this recipe you can indulge in that craving adding extra protein and a lower added sugar option!

The following ingredients for 1-serving:

1 cup unsweetened almond milk (or any milk of your choice)
1 scoop Naked Shake Chocolate protein powder
2-3 Naked Cookies, crumbled
Ice cubes
Optional toppings: whipped cream, additional crumbled Naked Cookies

Directions:

In a blender, combine the unsweetened almond milk and Naked Shake chocolate protein powder. Blend until well combined and smooth.
Add a handful of ice cubes to the blender and continue blending until the shake reaches your desired consistency.
Take 1-2 Naked Cookies and crumble them into the blender. Pulse the blender a few times to incorporate the cookie pieces into the shake. You can also reserve some cookie crumbs for topping.
Once the shake is smooth and the cookies are well mixed in, pour the shake into a glass.
If desired, top the shake with a dollop of whipped cream and sprinkle some additional crumbled Naked Cookies on top.
Serve immediately and enjoy your indulgent yet protein-rich Cookies 'n Cream Shake!

Feel free to adjust the amount of Naked Cookies and protein powder based on your personal preference for cookie and protein flavor. You can also experiment with different types of milk or add a dash of vanilla extract for extra flavor. Enjoy your healthier cheat day treat!

Why High Protein

Having a higher protein content in your diet can have several benefits, including increased satiety and better energy stabilization, especially after consuming a calorie-heavy snack. Here's why:

1. Satiety: Protein is known to be more satisfying and filling compared to carbohydrates and fats. This is because protein takes longer to digest, and it triggers the release of hormones, such as peptide YY (PYY) and glucagon-like peptide-1 (GLP-1), which help to reduce appetite and promote feelings of fullness.

By incorporating protein into your diet, you can experience reduced cravings and the tendency to overeat, leading to better portion control and weight management.

2 .Thermic effect of food: Protein has a higher thermic effect compared to carbohydrates and fats. This means that the body requires more energy to digest and process protein.

By consuming more protein, you can increase your metabolic rate and burn more calories during digestion, which can aid in weight management.

3. Blood sugar regulation: Protein has a minimal impact on blood sugar levels compared to carbohydrates. When you consume a calorie-heavy snack that is high in carbohydrates or sugars, it can lead to a rapid spike in blood sugar levels, followed by a crash.

This fluctuation in blood sugar can leave you feeling hungry and fatigued. However, when you combine protein with carbohydrates, it helps slow down the absorption of sugars into the bloodstream, resulting in a more gradual release of energy and improved blood sugar control. This can help prevent energy crashes and maintain stable energy levels throughout the day.

4. Muscle preservation and repair: Protein is essential for the growth, repair, and maintenance of muscles. When you consume a calorie-dense snack, it may lack sufficient protein content. By incorporating more protein into your diet, you provide your body with the necessary building blocks to repair and preserve muscle tissue.

This is particularly important if you engage in physical activity or exercise, as protein aids in muscle recovery and helps prevent muscle loss.

How Much Protein Should I Eat

To calculate your daily protein needs, you can follow the guidelines using the Dietary Reference Intake (DRI). It is suggested a protein intake of 0.8 grams per kilogram of body weight (or 0.36 grams per pound).

However, if you are physically active or trying to build muscle, you may need a higher protein intake. Athletes and individuals engaging in intense exercise might aim for 1.2 to 2 grams of protein per kilogram of body weight (or 0.55 to 0.91 grams per pound).

How to Eat More Protein Every Day

Sometimes getting enough protein in your day can be difficult, this is why getting some extra protein at snack time can get you to your goals. Use these quick and easy ideas for inspiration!

Hard-Boiled Eggs: Hard-boiled eggs are a portable and protein-rich snack. Boil a batch in advance and store them in the refrigerator for quick and easy snacking.
Cottage Cheese: Cottage cheese is high in protein and can be eaten on its own or paired with fruits, vegetables, or whole grain crackers for added flavor and nutrients.
Jerky: Beef or turkey jerky is a portable and high-protein snack option. Look for varieties that are minimally processed and low in added sugars and preservatives.
Edamame: Frozen edamame is a protein-packed snack that only takes a few minutes to prepare. Steam or microwave them and sprinkle with a little sea salt for a nutritious and filling snack.
Cheese Sticks: Pre-portioned cheese sticks or cubes are a convenient and protein-rich snack option. Choose low-fat or reduced-fat options if you prefer.

How to "Cheat" Without Ruining Progress

Rather than completely depriving yourself of indulgent foods, allow yourself to enjoy them in moderation. Portion control is key here. Instead of consuming large quantities, have a smaller portion of your favorite treat.

For example, instead of having a whole slice of cake, opt for a smaller piece or share it with someone. This way, you can satisfy your cravings without going overboard on calories.

Best Time of the Day to Eat Protein

The best thing to do is spread protein intake evenly throughout the day to help keep the hunger pangs at bay. It is generally beneficial to distribute your protein intake evenly across your meals. This could look like 20 g reserved for snacks and about 25-30 g at each of the three meals, respectively.

This approach also helps provide a steady supply of amino acids for muscle synthesis and repair. Also consider consuming protein before and after exercise.. Consuming protein before a workout helps provide amino acids for fuel during the exercise session.

Having protein after a workout supports muscle recovery and repair within an hour before and after your workout.

How Much Protein Can I Eat at Once?

The human body has a limit to how much protein it can effectively utilize at once for muscle synthesis and other processes. While individual protein needs can vary, research suggests that the maximum amount of protein that can be effectively utilized per meal is around 20-30 grams for most individuals.

For personalized recommendations regarding your specific protein needs and meal planning, it's advisable to consult with a registered dietitian who can assess your individual factors and provide tailored guidance to ensure you’re consuming the right amount of protein!

Protein Cookies 'N Cream Shake Recipe