A whey protein shake is a good snack when you need something substantial until your next meal.
Studies show that whey protein can help you gain muscle, lose fat, and improve body composition.
Many great whey protein supplements are available online. Look for types without added sugar.
Here's a recipe for a shake that contains about 150–200 calories and 20–25 grams of protein, depending on the type of protein powder used.
Whey protein shake
8 ounces (225 ml) of unsweetened almond milk
1 scoop (30 grams) of whey powder
A pinch of stevia or other healthy sweetener, if desired
1/2 cup (140 grams) of crushed ice
For this recipe, combine all ingredients in a blender and process until smooth.