Protein shake template (easy on low appetite days)

Base recipe

Pick one from each line:

Liquid

• 10–12 oz water, milk, or almond milk

Protein

• 1–2 scoops whey or casein, or
• 1 bottle ready-to-drink protein (then skip liquid)

Flavor

• 1 tbsp cocoa powder or
• 1/2 banana or
• A handful of frozen berries or
• 1 tsp instant coffee + cinnamon

Optional add-ons

• 1 tbsp peanut/almond butter (more calories)
• 1/2 cup Greek yogurt (thicker + more protein)
• Ice (helps nausea for some people)

Directions

1. Add liquid to blender.
2. Add protein + flavor.
3. Blend 20–30 seconds.

Note: If shakes make you nauseous

Try smaller portions (half shake), colder temperature, and sip slowly.

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