My Breakfast Protein Shake Recipe

I have a protein shake for breakfast every single day. I’m a creature of habit and eating the same thing over and over doesn’t bother me one bit. About six months post op when I had finally dropped all of the Optifast shakes I was having a hard time meeting my protein requirements of 60-80 g of protein in three small meals a day. Post gastric bypass or other bariatric surgeries it is really, really important to meet you protein goals to stay healthy. Then I discovered The Honest Food Co’s Egg White Protein Powder with Organic Cacao and I haven’t looked back. This protein powder is amazingly concentrated and compared to all of the other ones I have investigated this one, in my opinion, packs the best protein punch.

There are four simple ingredients in this shake but feel free to only add the cereal occasionally:

1x Symbio Vanilla Yoghurt 150g (4.0 g of protein)

2x Tablespoons of The Honest Food Co Organic Cacao Egg White Protein Powder (14.1 g of protein)

50ml of Calcitrim Milk (2.9 g of protein)

I put the first three ingredients into a jug and mix them for about 10-20 secs with my stick blender. Then ta-daaaa you have a protein shake. Once I’ve put it in a glass I add the cereal on top.


These three ingredients net you 21 grams of protein. **Updated April 2016** I did have a cost analysis here but as time has moved on prices have changed and it has become irrelevant.

On the weekends I add a bit of cereal to make it a bit more interesting. It’s nice to have a bit of a crunch factor to it once in a while. Some Special K cereals have quite high (in relative terms in the world of cereals and carbohydrates) levels of protein in them. I add a quarter of a cup of cereal to the top of my shake and away I go. This adds another 1.9g of protein to the above total. I have to admit the main reason I don’t have cereal on the top during the week is because I don’t want to have to use a spoon and mess up my lipstick before work but I don’t think the cereal is necessary everyday because I try not to have too many carbs in my diet.

I wouldn’t recommend this shake too early on after bariatric surgery because while it is protein heavy it is not nutritionally complete like Optifast. This is a good option long term once you are sick and tired of Optifast. Unlike the packaged shakes this one doesn’t have a hint of the weird powdery taste that seems to pervade most protein supplement type products.

I have already converted a fair few friends to this protein powder and they love it too! Here’s a link to buy it online if you are inspired to give it a go! The Honest Food Co Let me know in the comments below if you have already tried this protein powder or if you try it out after reading this post I’d love to know what you think about it.

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There are 4 comments for this article
  1. Melissa Muckart at 2:23 pm

    Hi Melissa, thanks so much for sharing your breakfast shake recipe! I bought some Honest Food Co egg white protein powder in plain and in cacao, and I love them both.

    I do have question though, on the packs that I bought, it says a service size is 28 grams for 22.99g of protein. That’s a lot more than 1 tablespoon as I weigh it out into my protein shakes. I’m wondering if my labels are wrong?
    the other TTT Melissa 🙂

    • Melissa Peaks Author at 6:09 pm

      Hey Melissa!
      Thanks for checking out my blog I really appreciate it! I’ve never weighed a tablespoon of it out since I don’t have scales that weigh that small. The only thing I can think of is that maybe the weight is referring to a very compact tablespoon measure. I tend to push the tablespoon measure up against the side of the bag to make sure the measuring spoon is full and compacted down. If you have already been doing this then I have no idea!
      I’m glad to hear you like them. I have got quite a few people onto the Honest Food Co’s protein powder now and I think it’s such a great product and it’s perfect for us bariatrics.
      Melissa 😀

  2. Amanda @ MoveLoveEat at 8:45 am

    I haven’t tried the protein powder but I love the protein bars. I have been thinking about getting some of the protein powder to try and make my own bars but things have been so hectic lately it’s easier to just purchase them ready made.

    • Melissa Peaks Author at 11:04 am

      When you get the time you should really give it a go! What I love about the powder is that it’s so versatile and once you add it to thing you barely notice it which can’t be said about most other protein powders.

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