Hey There, In the last article we had covered full day eating up to 2000 calories.In this article we will make protein shake at home which will help you to boost your metabolic rate.
The normal Basal metabolic Rate (BMR) is 1800 calories for men and 1500 calories for women.you can consume this protein shake after workout.it will be testy and refreshing so without wasting time let's see the recipe.
protein shake
Protein shake

Recipe For Protein Shake


  1. Egg White
  2. Oats
  3. Milk
  4. Cookies or Biscuit
  5. Honey
  6. Banana
  7. Almonds
  8. Peanut Butter 


  1. First of all take one mixer pot & fix it on mixer machine.
  2. Take two biscuit and place it in pot.If you want then you can replace it with coffee because cookie is just for test.
  3. take some oats and place it in pot.
  4. start the mixer and make biscuit and oats like  powder.
  5. take two or three egg whites and place it in powder of biscuit and oats.start the mixer and make it like a paste.
  6. Now the time is banana.take only two small banana and throw it in pot.start the mixer for 15 seconds and stop it.
  7. Then throw 7-8 drops of honey for sweet test . in this recipe honey is an option.if you want you can avoid it.
  8. If you have peanut butter then use it.just take one spoon of peanut butter.this is also optional.
  9. Now the time is main ingredient is milk.take one glass of milk and place it in pot.start the mixer for 20 seconds.
  10. Now the protein shake is ready.

Now Let's see the Nutrition of  Protein Shake.

Nutrition value of Banana

calories - 144
protein - 2.2 gm
Fiber - 5.2 gm

Nutritious value of Oats

calories - 117 gm
Protein - 5.07 gm
Fiber - 6.5 gm

Nutrition value of Peanut butter

calories - 96
protein - 3.5 gm
Fiber - 1.6 gm

Nutrition Value Of Milk

calories - 149
Protein - 8 gm
Fiber - 0

Nutrition Value Of Egg Whites

Calories -  16
Protein - 8 gm
Fiber - 0


Calories - 522
Protein - 27 gm
Fiber - 13.3 gm

So this is a homemade protein shake. protein shake without any side effects fully natural.in this protein shake you get 522 calories 27 gm of protein and 13.3 gm of fiber which is high amount.one scope of whey protein give us only 25 gm of protein.which is less amount as compare to our protein shake protein amount.you can consume it without workout or protein shake after workout.
Know you BMR(Basal Metabolic Rate) Metabolic Rate calculator Click on link and know metabolic rate by age.
benefits of protein shake
Benefits of protein shake

Protein shake Benefits

1.Help to improve digestive system
2.Great in test
3.Stay refreshing
4.Fully Natural
5.Give More Energy

This is our protein shake .so try it and give feedback in comments section.If you want more articles related nutrition then you can visit our site www.TheFitnessTime.com Now you can attach us via telegram join our Telegram Group .you can share this article with your friends and family. 
Thank YOu!