As a personal trainer and private cook, I needed to be able to prepare protein shakes for myself and my clients that weren’t just delicious and simple, but also pure and nourishing.
I felt deeply concerned about some of the ingredients in conventional protein powders and began experimenting with natural protein sources found in the fridge.
I found myself whipping up concoctions that made me (and my clients) moan.
Hence the name. No recipe gets published unless it makes me moan out loud. 🙂
They can be! So yes, yes, and yes. There are options for all. I honor any choice that encourages a deeper connection and mindfulness with whole, real foods. We’re all different and there is no one-size-fits-all approach.
The protein sources are eggs, Greek yogurt, cottage cheese, gelatin, and select protein powders that are soy-free, gluten-free, non-GMO, and comprised of primarily organic ingredients.
I prefer to use organic and pastured dairy and eggs when possible.
I also use lots of plants that contain protein, like chia and hemp seeds and avocados.
I know, I was a bit skeeved out by the idea too at first. But bodybuilders and natural food enthusiasts have been touting the benefits of raw eggs for many, many years.
Even those with egg allergies are typically not allergic to eggs in their raw form, since their chemical structure changes during the cooking process.
Consider all the other food that’s eaten raw and without incident, like raw cookie dough, sushi, steak tartar, caviar, and Caesar salad dressing! Even those orange drinks at the mall have an egg in them.
To get a creamy texture in your shakes, try adding a little avocado or banana in addition to your alternate protein source (a quality powder, Greek yogurt, or cottage cheese).
The process of pasteurization in dairy unfortunately destroys the beneficial enzymes and bacteria.
Dairy from raw, grass-fed cows is best and ensures that all of the delicious nutrition is still in tact.
Greek yogurt and cottage cheese are still beneficial because they’re fermented, which means they’re loaded with good, quality bacteria that makes them much, much easier to digest.
And they’re loaded with protein!
Try to stick to organics when you can to avoid hormones and antibiotics commonly used in conventional farming.
If you can’t tolerate any kind of dairy, stay tuned for the new dairy-free version of Moan Out Loud Protein Shakes. 🙂
When I first created the book Moan Out Loud, I happened to have plenty of coconut milk (unsweetened of course!) on hand.
But lots of other milks work too.
I use it in place of regular milk, because, well, see above!
I also enjoy unsweetened almond, cashew, or any nut milk in my recipes.
Hemp milk is nice and making your own milks is easy to do, too.
At any rate, substitute as you wish!
I’m also in love with raw milk and highly recommend if it’s available in your state.
Each shake includes a touch of stevia—an all-natural herb native to the western United States, South America, and Asia that is absolutely sugar-free.
You can find stevia at your local grocery store or order it online.
Trader Joe’s sells an organic jar in the supplement aisle that has a teeny little scoop inside.
Stevia is 300 times sweeter than sugar, so start with a teeny little pinch and sweeten to taste from there.
Since there are a variety of companies that sell stevia, and some are in different concentrations, I can’t give an exact measurement or conversion.
As noted above, try the organic jar from Trader Joe’s since it has a little scoop inside.
You can also try the liquid variety that comes in flavors like vanilla to add an interesting twist.
Stevia can be an acquired taste and each brand tastes a little different. So try a few different brands before you give up.
But if you just can’t get into it and still need a little more sweetness, try adding a bit more fruit in your recipe, a little dab of honey (raw and organic), or even a couple of dates in your shakes.
Also, a crack of quality Pink Himalayan or Celtic salt really brings out the flavors and sweetness.
Cacao is what cocoa powder or chocolate is before it gets processed into cocoa powder or chocolate. Raw cacao is loaded with antioxidants and healthy fats.
However, depending on where you live it can be hard to find or expensive, so unsweetened organic cocoa powder is totally fine too.
Organic cocoa powder is also a nice choice if you’re counting macronutrients and trying to keep your overall counts lower. It’s lower in calories (though also lower in nutrition).
Definitely! Although be warned that in my opinion, chocolate shakes do not go well with Greek yogurt. 🙂
But I have some readers and clients who do like that taste, so experiment away!
These shakes are perfect for playing around and substituting to your tastes.
The recipes are just suggestions and inspiration, not law. 😉
If you need to muscle up your shake a bit, add an egg!
Or egg whites, or a single or double scoop of a super quality protein powder.
Feel free to play! It’s fun.
Because if you eat real food (unprocessed, no added sugar) in a balanced manner and keep your body moving you shouldn’t have to worry about calories.
Just enjoy it and the benefits of eating real food. Need a little more explanation? It’s sort of a hunter/gatherer approach to food: proteins, fruits, vegetables, nuts, and seeds.
That said, due to popular demand, all shakes going forward will have calories, protein, fat, and carbs content listed.
Because beautiful ingredients deserve a beautiful glass! We eat with our eyes first and deserve a little something special.
Just say no to shaker cups. 🙂
Use your finest stemware!
I don’t recommend it because the shake will thaw unevenly and slowly.
And you’ll want to drink your shake before it’s ready and will be a clumpy pain in the neck.
And you might lose your patience and become hangry.
I do recommend making shakes ahead though and keeping them in the fridge in portable glass containers that can withstand shaking, like this mason jar I’m using here:
I pack my shake for the day in a little insulated lunch bag with an ice pack. They won’t have the same creamy texture, but will have more of a chocolate milk consistency.
I keep my shakes in the fridge up to three days.
That is my intention. 🙂
But since I don’t personally make your shakes, I can’t vouch for each ingredient that’s used.
But I am all about not consuming pesticides and simply just eating real food.
I recommend spending a little extra for a better quality product.
The products I recommend in my shop are as clean as I can find, even if they aren’t all organic. Do your best. Pair non-organics with organics. Read labels. Looks for labels stating non-GMO (genetically modified organism).
Everything I recommend is something I would personally eat.
Thank you & enjoy!
Order the original Moan Out Loud Protein Shakes here.