The Best And Most Delicious Diet/Macro Friendly Shake Ever!

Throughout my progression in bodybuilding I have drank a lot of weird concoctions to try and maximize how much muscle I gain.

Aside from liquifying chicken and drinking it (which I strongly considered at one point), I’ve done it all.

One major issue I had with the macro friendly shakes though was that they all tasted like complete shit.

Typically, the higher the quality the shake was, the worse it tasted unfortunately. Have you ever tried Hydrolyzed Whey? It’s one of the highest quality protein powders on the market, but of course it tastes like ass.

I eat mostly for performance, but I still prefer to have something that doesn’t make me gag obviously.

My Go To Shake

After a while, I have started to find new ways to make my healthy clean food still taste good, and I have a specific shake that is definitely one of my favourite diet/macro friendly shakes that I have on a regular basis which tastes exactly like chocolate milk!

The macros are as follows: 240 calories, 56 grams protein, 0 grams sugar, 0 grams carbs, 0 grams fat.

The protein source is 100% bioavailable as well (all the protein is used in the body).

There are only 2 ingredients in this concoction: Pasteurized liquid egg whites, and Walden Farms Calorie Free Chocolate Syrup.


All you need to do if you want a delicious on the go shake with the highest quality macro breakdown out there is pour 2 cups (500 ml) liquid egg whites into a cup, and then add some Walden Farms Zero Calorie Chocolate Syrup. Mix it up, and that’s it, you have yourself a diet/macro friendly delicious chocolate milk tasting shake exploding with the high quality protein.

Safety Of Drinking Liquid Egg Whites Vs. Raw Eggs

There is a common myth about drinking eggs, and many people think that you will get Salmonella if you drink them in any form in general.

While drinking raw whole eggs absolutely isn’t recommended because the bacteria is still in it and that CAN make you sick and give you Salmonella, it is absolutely safe to drink liquid egg whites.

The difference between liquid egg whites and raw eggs is that liquid egg whites are pasteurized, meaning they have had the bacteria completely cooked out of them already, making them safe to drink. Pasteurization kills bacteria and neutralizes Avadin.

Egg Whites Are My Key To Getting To The 300 Gram+ Protein Mark Daily

I used to have major issues getting in 300 grams+ of protein each day (how much I needed when I was more serious about bodybuilding and competing), and had no idea how anybody could regularly consume that much meat and whey each day consistently.

A few years ago, a veteran national level bodybuilding competitor told me that almost all of the protein in his diet comes from drinking liquid egg whites.

I never even thought of it before, but it seemed like a damn good idea, and since then I have had at least 750ml-1L of egg whites each day and haven’t looked back.

They already taste fine on their own (kind of like milk or sugar water), but once you add the Calorie Free Chocolate Syrup, it literally tastes like having a cheat meal every time you have it.

The cheapest place to get liquid egg whites is probably Costco.

You can get Walden Farms Calorie Free Chocolate Syrup By CLICKING HERE

Tip About Drinking Liquid Egg Whites If You Have Never Had Them Before

It's not for everyone. Some digestive systems can take it, others can't. If you are shitting immediately after intake, or constantly having liquid shits, then you aren't absorbing them properly.

Usually there is an adjustment period though where your body acclimates to having a bunch of liquid protein added to its' diet, and eventually your digestive system will start to handle it properly.

If the worst you are experiencing is farts though, welcome to the world of protein farts.
Would I ever lower my protein to stop farting…… thought wouldn’t cross my mind.

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About Derek

After dedicating over 8 years to extreme self-improvement, I have created "More Plates More Dates" as a one stop shop for helping you to get yourself on the right path to the "best you" possible too.


4 thoughts on “The Best And Most Delicious Diet/Macro Friendly Shake Ever!”

  1. I drink MuscleEgg bro but that shit cost $40.00 a gallon I guess going to Costco would be cheaper or SAMs huh but them egg whites are also good if you add rolled oats(oatmeal) you will gain some serious ass weight (clean weight too);)

  2. Great idea, thanks.

    Quick note on raw eggs, though:
    Salmonella WAS a problem- now its just left over hype.
    Farmers are much better about keeping chickens/eggs separately clean so the bacteria does not spread among the whole batch.

    I downed raw eggs every day freshman year (only real option once mess halls closed) and never had a problem.

    1. Even so, it isn’t very diet friendly as eggs are actually pretty calorie dense with the fats from the yolks. Egg whites are a much better alternative for dieting down. To get 56 grams protein from egg whites = 240 calories, to get 56 grams from whole eggs = 640 calories.

  3. Hi Derek,

    Hope you are well. Love the convenience and taste of this shake. Still going through the adaptation period of having this much liquid protein, it’s intense.

    I’m finding info online suggesting that cooked v raw egg white results in 90% absorption of protein v 50% absorption.

    Do you have any views?

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