A cocoa protein shake that contains 30 grams of protein for about 250 calories: ideal for those who train, it is made without protein powder but can also be taken as a meal replacement for those on a diet. The additional ingredients (cinnamon, cocoa, coffee) make this smoothie very useful for those who want to increase insulin sensitivity and reduce blood sugar and for those who have to eat a reduced-fat diet.

COCOA PROTEIN SMOKE WITHOUT PROTEIN POWDER
(the dose is for two full glasses) 

100 gr of low-fat cottage cheese 
50 ml of water
170 gr of 0% fat Greek yogurt
stevia to taste 
20 gr (a generous spoon) of unsweetened cocoa
a small cup of coffee
cinnamon a large pinch
a pinch of salt
Just blend the ingredients with 3/4 ice cubes to obtain a frothy protein shake, starting first with the cottage cheese with cocoa, coffee, stevia, salt and cinnamon. When the flakes have become creamy, add the yogurt and only then water and ice. If you don’t have to consume it right away, simply avoid ice and shake vigorously before drinking.

Tip: Adding a medium banana will make the smoothie more complete as a meal replacement. The proteins go up to 32 grams, the use of banana, especially if ripe, makes it perfect as a breakfast smoothie if you work out in the morning and reduces the aftertaste of stevia (cocoa also helps). The calories go up to 350.