5 recipes. Clean ingredients. Real macros.

How to use this guide

These five recipes are built around one principle: the protein should work, and everything else in the glass should be food you recognise.

Each recipe is designed around either the Unflavoured or Cocoa Whey -- both are two-ingredient powders with nothing added that doesn't need to be there.

Macros are calculated per serving as shown. Adjust quantities to hit your daily protein targets -- increasing milk to whole or using Greek yoghurt will shift the numbers slightly.

The Recipes

01 - The Daily Driver

Unflavoured whey, banana, oats - simple, filling, done.

Kcal: 390 | Protein: 36g | Carbs: 42g | Fat: 7g

Ingredients

• 1 scoop Plain Protein Co. Unflavoured Whey (30g)
• 1 ripe banana
• 40g rolled oats
• 250ml whole milk (or oat milk)
• 1 tsp honey
• 4-5 ice cubes

Method

1. Add the oats to the blender first and pulse briefly to break them down - this gives a smoother texture.
2. Add the banana, milk, honey and ice.
3. Add the whey protein last, on top.
4. Blend on high for 30-40 seconds until fully smooth.
5. Serve immediately.

Tip: Freeze the banana the night before for a thicker, colder shake with no ice needed.

This is a snack replacement shake. The oats slow digestion and keep you full for 2-3 hours.

02 - Green & Clean

Spinach, apple, ginger - you won’t taste the greens.

Kcal: 310 | Protein: 32g | Carbs: 28g | Fat: 5g

Ingredients

• 1 scoop Plain Protein Co. Unflavoured Whey (30g)
• 2 large handfuls fresh spinach
• 1 green apple, cored and chopped
• 1cm fresh ginger, peeled
• 200ml cold water
• 1/2 lemon, juiced
• 4-5 ice cubes

Method

1. Blend the spinach and water first until fully liquid - no green chunks.
2. Add the apple, ginger, lemon juice and ice.
3. Blend again on high for 20 seconds.
4. Add the whey protein and blend for a final 10-15 seconds.
5. Taste - add a little honey if you prefer slightly sweeter.

Tip: Unflavoured whey is key here. A vanilla or sweetened powder would clash with the ginger and lemon.

Lower calorie option - well suited as a morning shake when you’re eating a proper breakfast alongside it.

03 - Cocoa Recovery

Post-training chocolate shake. Fast protein, real ingredients.

Kcal: 420 | Protein: 38g | Carbs: 38g | Fat: 9g

Ingredients

• 1 scoop Plain Protein Co. Cocoa Whey (30g)
• 1 banana
• 250ml whole milk
• 1 tbsp almond butter (or peanut butter)
• 1 Medjool date, pitted (optional - adds sweetness and fast carbs)
• 4-5 ice cubes

Method

1. Add all ingredients to the blender.
2. Blend on high for 30 seconds.
3. Check consistency - add a splash more milk if too thick.
4. Drink within 30-45 minutes of training.

Tip: The date is optional but earns its place post-training - natural sugars help replenish glycogen quickly alongside the protein.

Higher calorie profile makes this best placed after a hard session rather than as a casual snack.

04 - Berry & Yoghurt

Thick, high-protein, no banana. Proper texture.

Kcal: 350 | Protein: 40g | Carbs: 26g | Fat: 6g

Ingredients

• 1 scoop Plain Protein Co. Unflavoured Whey (30g)
• 150g frozen mixed berries
• 150g full-fat Greek yoghurt
• 100ml water or milk
• 1 tsp vanilla extract
  
• Small handful of ice

Method

1. Add the frozen berries and liquid first.
2. Add the Greek yoghurt and vanilla.
3. Blend on high for 20 seconds.
4. Add the whey protein and blend for a final 15 seconds.
5. This one is thick - eat with a spoon or add more liquid to thin it.

Tip: The combination of whey and Greek yoghurt brings this to ~40g protein - useful if you’re having a lighter food day.

Full-fat yoghurt gives a far better texture than low-fat. The fat content is not the enemy here.

05 - The Night Shake

Slow-digesting, calming, built for before bed.

Kcal: 360 | Protein: 34g | Carbs: 22g | Fat: 12g

Ingredients

• 1 scoop Plain Protein Co. Unflavoured Whey (30g)
• 200ml warm (not hot) milk
• 1 tbsp almond butter
• 1 tsp raw honey
• 1/2 tsp cinnamon
• 1/4 tsp turmeric (optional)

Method

1. Warm the milk gently - do not boil.
2. Add milk and remaining ingredients to a blender.
3. Blend for 15-20 seconds until smooth and frothy.
4. Pour and drink slowly. No ice - this is a warm shake.

Tip: Do not use hot milk - it can denature the whey protein and affect mixability. Warm is the sweet spot.

Whey alone is fast-absorbing. The fat from almond butter slows digestion here, making this a more sustained release than a standard post-workout shake.

Questions or feedback: hello@plainprotein.co.uk