2-Minute High-Protein Meal Replacement Shake

This is not a snack — it's a full meal replacement. When there's no time and no prepped food, this shake covers protein, carbohydrates, and fat in a complete macros package. The oats and yoghurt give it body and satiety that a standard protein shake can't match.

Ingredients

• 1 scoop (30g) vanilla or unflavoured whey protein
• 150g fat-free Greek yoghurt
• 40g rolled oats
• 1 medium banana
• 150ml skimmed milk
• 1 tbsp peanut butter
• Ice cubes (optional)

Method

1. Add all ingredients to a blender.
2. Blend for 45–60 seconds until completely smooth.
3. Drink immediately or refrigerate for up to 4 hours.

Nutrition Notes

This shake combines three protein sources — whey, Greek yoghurt, and peanut butter — providing a mixture of fast and slow-digesting proteins. The oats provide slow-release carbohydrates that sustain energy for 3–4 hours, making this a functional meal replacement rather than just a protein top-up.