PROTEIN MUG SHAKE

A Protein mug shake is a quick and convenient way to enjoy a protein-packed treat in minutes. It's essentially a single-serving protein shake that's prepared in a mug and cooked in the microwave. Protein mug shakes typically contain ingredients like protein powder, milk or a milk alternative, and flavorings like cocoa powder, peanut butter, or fruit.

Allergens commonly found in protein mug shakes may include dairy (if using dairy milk or whey protein), nuts (if using nut butter), and soy (if using soy-based protein powder). Here's a basic recipe for a chocolate protein mug shake:

Ingredients:
- 1 scoop chocolate protein powder
- 1 tbsp cocoa powder
- 1/2 cup milk or almond milk
- 1 tbsp honey or maple syrup (optional, for sweetness)
- Optional add-ins: 1 tbsp peanut butter, banana slices, chocolate chips

Instructions:
1. In a microwave-safe mug, mix together chocolate protein powder, cocoa powder, milk (or almond milk), and honey or maple syrup if using.
2. Stir until well combined and smooth.
3. If desired, add any optional add-ins like peanut butter, banana slices, or chocolate chips.
4. Microwave the mug on high for 60-90 seconds, or until the shake has risen and is cooked through. The cooking time may vary depending on your microwave's wattage.
5. Carefully remove the mug from the microwave (it will be hot!), give it a stir, and enjoy your protein mug shake straight from the mug.

Macros (for the basic recipe):
- Calories: around 150-200
- Protein: around 20-25 grams
- Carbs: around 10-15 grams
- Fat: around 3-5 grams (depending on type of protein powder and milk used)

Feel free to adjust the ingredients and proportions based on your taste preferences and dietary needs!