Cream cheese and vanilla whey shake

Why This Works for Intermittent Fasting

This shake packs a full-fat, high-protein punch into a single glass, making it an excellent way to break a fast without a blood sugar spike. The cream cheese adds a dense, satisfying texture and healthy fat that slows digestion and extends satiety, while the whey protein delivers a fast-absorbing amino acid load that supports muscle repair right when your eating window opens.

Ingredients

• 2 tablespoons full-fat cream cheese, softened
• 1 scoop (about 30g) vanilla whey protein powder
• 1 cup unsweetened almond milk
• 1/2 teaspoon vanilla extract
• 1/4 teaspoon ground cinnamon (optional)
• 4–5 ice cubes
• Stevia or monk fruit sweetener, to taste (optional)

Instructions

1. Add the softened cream cheese, whey protein powder, almond milk, and vanilla extract to a blender.
2. Blend on high for 20–30 seconds until the cream cheese is fully incorporated and the mixture is smooth.
3. Add the cinnamon and sweetener, if using, and blend again briefly.
4. Add the ice cubes and blend for another 20–30 seconds until thick and frothy.
5. Pour into a glass and serve immediately.

Nutrition Per Serving

Fasting Compatibility

This shake is ideal for breaking a 16:8 or 18:6 fast, or as a satisfying snack within an eating window. Its high fat and protein content, with minimal carbohydrate, means it won't cause a sharp insulin spike, making it compatible with keto-style eating during your feeding window.

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This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.