My Go-To Chocolate Protein Shake

If you are looking for a quick and easy way to get in some extra protein, I recommend experimenting with protein shakes. They are quick to throw together and are super versatile. By adjusting just a few ingredients, you can make them fit any day of your carb cycle.

Over the years I have tried several different combinations of ingredients and types of protein powders, but I have FINALLY created the BEST! Okay….at least to me it is!

Since I have PCOS (polycystic ovarian syndrome) I try to stick with snacks & meals that are fairly balanced in proteins, fats and carbs to keep my insulin from spiking and to keep me feeling full and energized for hours at a time. No one likes to be hangry, am I right?

What is Carb Cycling?

Before we get to my chocolate protein shake recipe, I want to explain why I’m offering different variations of this recipe. In the FASTer Way to Fat Loss, we variate our carb intake throughout the week depending on our activity level. On a day where we will be working our muscles hard in the gym lifting weights, we want to increase our carb intake so that our bodies can build and repair our lean muscle mass. This higher carb intake also helps rev up our metabolism and keeps our hormones functioning at an optimal level.

On a day where we are participating in a spring or high intensity interval training (HIIT), we want to consume less carbs and more fats so that during our workout, we burn body fat, called glycogen for fuel.

Finally, on the two days a week that we rest, we consume less of each macronutrient (protein, fats, and carbs) because our bodies do not need the excess energy from our food.

Carb cycling may seem overwhelming at first, bit with a bit of practice, you will become a pro. Carb cycling also can improve insulin levels (excellent for those of us with PCOS!), helping your body to store less fat.  When paired with intermittent fasting and effective workouts, carb cycling can help you break through those dreaded plateaus so you can truly look and feel your very best.


For a Low Carb Day Shake:

Additional recommendations:

  • 1 cup frozen cauliflower to add volume

  • 1/2 avocado to boost fats


For a Regular Macro or Low Macro Day Shake


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