Food

How to get enough protein with regular foods

Hello dear readers!

Analyzing my diet, I have long noticed an imbalance in the ratio of proteins, fats and carbohydrates. I eat too many carbs and too little protein. I am sure that my results could be better if I properly monitored my nutrition. I'm sure many of you are in a similar situation.

Remembering (meat + fat), I drank a lot of drinks with milk. It was baby food, protein, gainer. Now I decided to make a similar drink from completely ordinary products: milk, cottage cheese, bananas for taste (you can replace it with berries).

Let's calculate its composition, calories and price.

We consider the composition, calories and price

Milk 900 g 42.5 rubles

b/w/y/kcal per 100 g 3.0/2.5/4.7/53
b/w/y/kcal per serving 27/22.5/42.3/477

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Cottage cheese 250 g. 75 rubles

b / w / y / kcal in 100 g. 16 / 5.0 / 3.0 / 120
b / w / y / kcal per serving 40 / 12.5 / 7.5 / 300

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Bananas 2 pcs. 261 g (400 g with peel) 28 rubles

b / w / y / kcal in 100 g 1.5 / 0.2 / 2.8 / 95
b / f / y / kcal per serving 3.9 / 0.5 / 7.3 / 248
The composition of the banana was taken at calorizator.ru.

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The price is 145.50 rubles. You can find cheaper ingredients.

Cocktail "Proteinchik"

b/w/y/kcal in a portion of the Proteinchik cocktail 70.9/35.5/57.1/1025
b / w / y / kcal in 100 g of the “Proteinchik” cocktail 5.0 / 2.5 / 4.0 / 72.6

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Portion weight \u003d 900 + 250 + 261 \u003d 1411 g, i.e. ~7 glasses of drink.
b / f / y / kcal in 1 glass (~ 200 ml) of the “Proteinchik” cocktail 10/5/8/145