Protein shakes without protein powder

How is it possible to make protein shakes without using whey-like protein powders? In addition to the exorbitant cost of protein powders, which to be safe must necessarily cost a lot (at your own risk there are also cheap ones), to make protein and low carb shakes, protein powders are even useless . Sure, they’re practical, but it’s possible to make protein shakes with fresh, low-calorie ingredients, with a protein content of over 30 grams per serving, without spending a lot of money on protein powders. I’ll show you this starting from four categories of ingredients, for a smoothie of about 300 ml. in volume and about 200 calories, with 26 grams of total protein.
– the basic ingredient:100 ml of skimmed milk or 100 grams of soy or almond milk gives us 3 gr. about protein

– the first ingredient: 100 gr. of whole Greek yogurt are about 10 grams of protein or alternatively 100 grams of cottage cheese or creamy tofu.
– the second ingredient: ten grams of unsweetened cocoa give about 2 g grams of protein , the same as 10 grams of peanut butter.
– the third ingredient: three very cold egg whites (about 100 grams of egg whites) from organic and pasteurized eggs (raw) or 3 egg whites whipped until stiff, cooked by spoonfuls in hot milk and drained, for 12grams of protein and fifty calories, or a pound of lupins soaked with 16 grams of protein .
– the fourth ingredient: 100 grams of fresh fruit including apricots, kiwis or raspberries. About 1 gram of protein .
To sweeten the smoothie you can use stevia or erythritol (sukrin) It would be
enough to drink two similar protein shakes to get to 50 grams of protein in a day. The vegan version is absolutely the same in protein level. The ingredients would always be fresh!
It is possible to customize the recipe with spices such as cinnamon, dehydrated fruit instead of fresh fruit (triple protein content), coffee powder, chia seeds or dried fruit.