Basic chocolate protein shake
2 min · 35 g protein · 222 cals / serving
The everyday chocolate shake: a scoop of chocolate whey blended with cold milk, a spoonful of cocoa for real depth and a handful of ice until frothy and frosty, like a light chocolate milkshake that is ready in two minutes.
Ingredients
- 1 1/4 cups skim milk, cold
- 1 scoop whey protein, chocolate
- 2 tsp cocoa powder, unsweetened
- 4 ice cubes water
Steps
- Put the cold milk in the blender first, then the protein powder, cocoa and ice, so the powder does not stick to the bottom.
- Blend for 20–30 seconds until smooth, frothy and icy. Taste, add a few drops of sweetener if you like it sweeter, and drink straight away.
Good to know
Thicker and colder?
Use 6–8 ice cubes and blend a little longer, or swap a third of the milk for frozen milk cubes. Casein protein, or half whey and half casein, makes it thick enough to need a straw with some effort, at about the same score.
No blender?
Shake the milk, protein and cocoa hard in a shaker bottle for 20 seconds (mix the cocoa with a splash of hot water first so it does not clump) and pour over ice.
Shake or a meal?
A drink is quick to finish, so some people find a shake they eat with a spoon, or a meal they chew, more satisfying. The chocolate protein pudding is the spoonable cousin of this one.
Alternatives
Per
- Calories
- 50
- Protein
- (62%)
- 8 g
- Fat
- (6%)
- <1 g
- Carbohydrates
- (33%)
- 4 g
- of which sugar
- 4 g
- Fiber
- 1 g
- Sodium
- 39 mg
More breakfast
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.
As written, 222 kcal goes into the pot and 445 g of ingredients comes out as about 445 g of food: 50 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.