Nourishing Drinks

Cow’s milk provides us with lots of valuable vitamins and minerals as well as calories and protein. Choose ‘milks’ that are fortified with extra vitamins and minerals (eg. Calcium, Vit D, B12, Iodine) to ensure you do not miss out on these. Organic dairy alternatives will not be fortified.

Where possible, choose milk alternatives that are higher in calories and protein:

100ml Alpro Soya ‘growing up’ milk: 64 calories, 2.5g protein
100ml Oat Barista Style: 59 calories, 1g protein
100ml Rude Health Almond milk: 54 calories, 0g protein
100ml Mighty Pea Barista M.LK: 52 calories, 1.1g protein
100ml Alpro Plant Protein (soya based): 57 calories, 5g protein
100ml Mighty Pea Protein Oat: 50 calories, 2.4g protein
100ml Rice milk: 49 calories, 0g protein
100ml Oat milk: 46 calories, 1g protein
100ml Soya milk (sweetened): 43 calories, 3g protein
100ml Soya Barista Style: 42 calories, 3.3g protein
100ml Pea milk: 35 calories, 2.4g protein
100ml Coconut Barista style: 30 calories, 1.5g protein
100ml Hazelnut milk: 29 calories, 0.4g protein
100ml Soya milk (unsweetened): 26 calories, 2g protein
100ml Almond milk (sweetened): 24 calories, 0g protein
100ml Almond Barista Style: 24 calories, 0.5g protein
100ml Cashew milk: 23 calories, 0.5g protein
100ml Coconut milk: 22 calories, 0g protein

Barista versions of dairy-free ‘milks’ tend to be higher in calories than their standard equivalents.

• 200mls dairy free milk
• Milkshake syrup or powder to taste
  (approx. 170 calories, 7g protein)

Add 1 or more variations:
1 tablespoon soya cream (plus 70kcal)
1 scoop of dairy free ice cream (plus 140kcal)
Pureed fruit eg. strawberries, blueberries, banana (plus 50 to 100kcal)
25g Milled seeds (plus 125kcal)
1 tablespoon of nut butters (plus 90kcal)
Half an Avocado (plus 130kcal)
1 tablespoon maple syrup (plus 50kcal)

• Half tin of soup (avoid low calorie / ‘diet’ versions. Opt for bean / pulse soups)
• 150ml barista soy milk
• 50ml dairy free cream / coconut cream

(approx. 275kcal, 12g protein)

• 180ml fruit juice (try fruit juice with added vitamins eg: Vitafit (Lidl) / Tropicana Multivitamins)
• 40ml undiluted high juice squash or cordial (not sugar free / diet / no added sugar)
• 10g plant based protein powder

Put protein powder in a glass. Gradually stir in undiluted cordial or squash. When mixed, gradually mix in fruit juice.

(approx 200kcal, 9g protein)

Vanilla soya milk 200ml: 114 calories, 6g protein
Chocolate soya milk 200ml: 136 calories, 6.6g protein
Chocolate oat milk 200ml: 138 calories, 2.6g protein
Alpro Caffe Ethiopian Coffee and Soya Caramel 235ml: 85 calories, 3.5g protein
Starbucks Oat Based Vanilla Macchiato 220ml: 132 calories, 1.7g protein
Mars Vegan Milkshake 250ml: 111 calories, 5.2g protein
Galaxy Vegan Milkshake 250ml: 147 calories, 2g protein
Smoothie 100ml: 51 calories, 0g protein
Orange juice 100ml: 43 calories, 0g protein
Apple Juice 100ml: 47 calories, 0g protein
Vegan hot chocolate 30g powder and 200ml ‘milk’: 170 calories, 7g protein
Vegan malt drink 25g powder and 200ml ‘milk’: 170 calories, 7g protein