Written by Aanya Joshi · Reviewed by: pending (BAMS practitioner, decision D10) · Last updated 2026-08-14 · 5-min read · Cites 2 sources
Quick answer. One 25 g serving (about 2 tablespoons) of Body Balance Plus, five easy routes: shaken into 200 ml cold water, shaken into milk, blended into a mango-banana smoothie, stirred into a bowl of curd, or whisked into warm oats. Each takes under two minutes. Keep it to one serving a day, use the jar within 15 days of opening, and note that it contains milk (whey protein).
In this article
- Start here: the 25 g base serving
- Five two-minute ways to make your shake
- Which way fits your morning
- When NOT to use it
- Frequently asked questions
Article essentials - Primary topic: easy protein shake recipes for an Indian kitchen, built on one daily serving - Best for: anyone with a jar of Body Balance Plus and two spare minutes in the morning - Time to read: 5 min - Updated: 2026-08-14 - Sources: 2 cited - KayaSuddhi products mentioned: Body Balance Plus
Most protein shake recipes online assume a gym bag, a giant blender and a shelf of add-ins. An Indian kitchen at 7.45 am works differently: there is dahi in the fridge, oats in the dabba, maybe a banana, and about two minutes to spare.
So this post answers one narrow question: what are the easiest ways to take a daily nutrition shake, using nothing beyond the label's own directions and what is already in the kitchen?
You will leave with five ways, each under two minutes, one serving rule that covers all of them, and zero exotic ingredients.
Start here: the 25 g base serving
Every way on this page is the same base recipe wearing different clothes. The Body Balance Plus label directs: add 25 g (about 2 tablespoons) to 200 ml of water or milk, shake well, once daily. Use within 15 days of opening.
Here is what that one serving carries, exactly as printed:
| Per 25 g serving (~2 tbsp) | |
|---|---|
| Energy | 90 kcal |
| Whey protein | 9.0 g |
| Carbohydrate | 13.0 g |
| Dietary fibre | 3.0 g |
| Fat | 0.3 g |
Each serving also brings 10 vitamins and 7 minerals, in a mango flavour. And the allergen line, stated plainly: it contains milk (whey protein).
Two things to keep straight before the recipes. First, 9 g of protein is a top-up, not a protein plan: ICMR-NIN puts the adult RDA at 0.83 g per kilogram of body weight per day, roughly 50 g a day for a 60 kg adult, so your dal, curd and paneer stay the main act [1]. "Everyday Protein Support" on the label means exactly that. Second, at 90 kcal a serving this is not a meal replacement; the international standard for meal-replacing portions starts at 200 kcal [2]. We wrote a whole post on that line: nutrition shake vs meal replacement.
Five two-minute ways to make your shake
1. Shaken with cold water: the 30-second glass
You need a shaker, or any jar or bottle with a tight lid.
- Pour 200 ml cold water in first.
- Add 25 g of powder (about 2 tablespoons).
- Lid on, shake hard for 30 seconds.
The lightest of the five, and the fastest. Liquid before powder is the whole anti-lump trick.
2. Shaken with milk: the fuller glass
Same three steps, with 200 ml of milk instead of water. The glass turns creamier, and milk brings its own protein and calcium along. Both liquids are on the label; this is purely a taste-and-texture call.
3. The two-minute mango-banana smoothie
You need a blender.
- Add one 25 g serving, half a banana, and 200 ml milk or water.
- Drop in a few ice cubes.
- Blend for about a minute.
The powder is mango-flavoured, so banana and mango do the pairing work for you. On actual mango days, a few fresh cubes go in happily.
4. The curd bowl
No liquid at all: whisk one serving into a bowl of fresh dahi until smooth, then top with fruit or seeds. It eats like a flavoured yogurt bowl, beside your breakfast, never instead of it. Lighter, churned dairy has a long place at the everyday Indian table; our piece on takra, the after-meal buttermilk, covers that tradition.
5. Stirred into oats
Cook your oats, take them off the heat, and let them cool to warm before whisking in one serving; very hot porridge turns the powder lumpy. For overnight oats, just stir the serving in with the milk the night before. Either way the bowl picks up a mango note and the serving's 3 g of fibre joins the oats' own.
Whichever way you pick, it is still one 25 g serving a day, in total. The five ways are alternatives, not additions.
Body Balance Plus · ₹399 for a 200 g jar (8 servings) · mango-flavour daily shake that supports everyday nutrition alongside meals. View the product →
Which way fits your morning
Our take, morning by morning. On rushed days, the water shake wins: 30 seconds, done at the counter. If you are the kind who skips breakfast when late, do not let the shake become the excuse; blend the smoothie or the milk glass and have it alongside something, even a banana or a roti. Sit-down mornings belong to the curd bowl and the oats.
One quiet advantage of making this daily: the jar holds 8 servings and wants using within 15 days of opening, so a once-a-day habit finishes it comfortably in time. The habit is the point.
For the bigger picture around food, movement and routine, start with our complete guide to Ayurvedic weight management in India.
When NOT to use it
- Milk allergy or lactose intolerance: the product contains milk (whey protein). Skip it entirely.
- Kidney conditions: speak to your physician before adding any protein-containing supplement to your day.
- Pregnancy or lactation: consult your doctor before use.
- Children: only if a paediatrician or qualified practitioner advises it.
- Managing blood sugar: each serving carries 13 g of carbohydrate. Check with your doctor before making it a daily habit.
- Do not double up: the label direction is once daily. Two ways in one day means two servings; pick one.
If you are managing a chronic condition or taking prescription medication, please consult your doctor before starting any new supplement.
Frequently asked questions
Is it better to drink a protein shake with milk or water?
Neither is better; they do different jobs. Water keeps the glass lightest and quickest, and adds nothing to the serving's 90 kcal. Milk makes it creamier and brings its own protein and calcium on top. The Body Balance Plus label allows both: 25 g in 200 ml of either, once daily. Pick by taste and how full you want the glass to feel.
Can you mix protein powder with curd (yogurt)?
Yes. Whisk one serving into a bowl of fresh dahi until smooth, then top with fruit or seeds. Curd is thicker than milk, so a whisk or fork works better than a spoon. Think of the bowl as an add-on beside breakfast, not a meal on its own, and count it as your one serving for the day.
How do you mix protein shakes without clumps?
Liquid first, powder second; that order alone fixes most lumps. Then lid on and shake hard for 30 seconds; any jar or bottle with a tight lid works as a shaker. For bowls of curd or oats, whisk instead of stirring. And keep the liquid cool or warm, not hot, because heat is what turns whey-based powders lumpy.
Is it okay to drink protein shakes every day?
This shake is designed for it, within one clear limit: a single 25 g serving a day, taken alongside normal meals and never in place of them. It is a daily top-up of 9 g whey protein, fibre, vitamins and minerals, not a substitute for food. If you are pregnant, managing a chronic condition or on regular medication, check with your doctor first.
Can I mix it into hot milk, coffee or hot oats?
Hot liquid is the one thing to avoid, purely for texture: whey-based powder clumps in it. Cook your oats, take them off the heat, and stir the serving into a warm, not steaming, bowl. Same logic for milk or coffee: let the cup cool until comfortably drinkable first. Cold and room-temperature liquids give the smoothest glass.
Does Body Balance Plus contain dairy?
Yes. Whey is a milk protein, and the label declares it plainly: contains milk (whey protein). If you have a milk allergy, skip this product entirely. If you are lactose intolerant, whey-based powders may still trouble you, so speak to your doctor before trying it.
Related reading
- Nutrition Shake vs Meal Replacement: The Honest Difference
- Takra: Why Ayurveda Ends a Meal With Buttermilk
- Ayurvedic Weight Management: The Complete India Guide - the full guide
Sources
- ICMR-National Institute of Nutrition. Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements, A Brief Note. 2020. https://www.nin.res.in/rdabook/brief_note.pdf
- Codex Alimentarius Commission (FAO/WHO). CXS 181-1991: Standard for Formula Foods for Use in Weight-Control Diets. https://www.fao.org/input/download/standards/295/CXS_181e.pdf
About the author. Aanya Joshi researches and writes KayaSuddhi's wellness library, translating classical Ayurvedic sources and modern clinical research into plain, honest guidance for Indian readers. Every clinical claim in her posts is pinned to a specific published study.
Reviewed by: pending (BAMS practitioner review, decision D10). This draft does not publish until a qualified practitioner has verified its claims.
Article details: Status draft · Last updated 2026-08-14 · Sources: 2 cited · About KayaSuddhi: an Ayurvedic wellness brand from Delhi-NCR.
About this content. This article is for educational purposes only and is not medical advice. The statements have not been evaluated by AYUSH or FSSAI as treatment claims. KayaSuddhi products are not intended to diagnose, treat, cure or prevent any disease. Results may vary. Please consult a qualified healthcare provider or BAMS-certified Ayurvedic practitioner before starting any new supplement, especially if you are pregnant, lactating, on prescription medication, or managing a chronic condition. Consult your physician.
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We are a small team of Ayurveda writers, researchers and reviewers in Delhi NCR. We track the health questions real people are asking, read the latest studies, and turn them into honest, practical guides — so you can make informed choices, not follow hype.
