🔥 Why It’s Great:
- High-quality protein for muscle repair (whey casein mix)
- Carbs + electrolytes to restore energy and hydration
- Low fat so it’s light but still filling
Ideal right after workouts or as a tasty snack between meals.
🥛 Ingredients (1 serving)
| Ingredient | Amount |
|---|---|
| Low-fat milk (1% or skim) | 1 cup (240 ml) |
| Unsweetened cocoa powder | 1 tbsp |
| Natural sweetener (honey, stevia, or maple syrup) | 1 tsp (adjust to taste) |
| Vanilla extract (optional) | ½ tsp |
| Pinch of salt | A tiny pinch |
👨🍳 How to Make It
Step 1: Mix the cocoa
- In a small bowl or glass, mix cocoa powder with a little warm water (2 tbsp) to make a smooth paste—no lumps!
Step 2: Add milk & sweetener
- Pour the low-fat milk into the cocoa paste and stir well.
- Add your sweetener and vanilla extract, then mix until everything is blended.
Step 3: Chill or serve cold
- You can enjoy it immediately or refrigerate for 30 mins to make it extra refreshing.
🍴 Nutrition Info (Approximate per serving):
| Nutrient | Amount |
|---|---|
| Calories | 120–150 kcal |
| Protein | 8–10g |
| Carbs | 15–20g |
| Fat | 1–2g |
| Sugar | 10–12g (depends on sweetener) |
🕒 When to Drink This?
- Post-workout recovery – Carbs + protein combo helps muscles rebuild and refuel.
- Mid-afternoon snack – Keeps your energy steady and satisfies sweet cravings healthily.
- Before bed (if you want a light protein boost for overnight recovery).
💡 Pro Tips:
- Use unsweetened almond or oat milk if you want a dairy-free version (adjust protein accordingly).
- Add a scoop of protein powder for an extra boost.
- Blend with ice for a cool chocolate shake vibe.
