Shakes are an efficient way to incorporate nutritious ingredients into your diet, especially for those looking to increase protein intake without relying on protein powders. Natural options such as Greek yogurt, milk, peanut butter, oats, and silken tofu can significantly enhance the protein content of shakes. For instance, Greek yogurt provides 2.6 grams of protein per tablespoon, while whole cow's milk offers 3.4 grams per 100 ml, making it a more protein-rich choice compared to many plant-based milks. Peanut butter is another excellent source, delivering 3.6 grams of protein per tablespoon, along with healthy fats that support energy levels during workouts. Silken tofu stands out with 8.1 grams of protein per 100 grams and can be easily blended into shakes without overpowering their flavor. Additionally, kefir, a probiotic-rich drink, contains about 8.3 grams of protein per 250 ml, enhancing both nutrition and digestive health. By combining these ingredients, one can create a nutritious and satisfying shake that serves as a complete meal.