TLDR: What you need to know

• Protein fluff is a delicious, healthy version of ice cream that I eat every single day. It will help you lose weight, and gain muscle. Seriously, it's a secret weapon. -Protein fluff is made by combining protein powder, ice, frozen fruit and blending it in a specific way to create a huge creamy fluffy "thing."
• It tastes like a creamier sorbet.
• It is high protein and low in calories.
• It makes you REALLY full.
• I love it and eat it every day.

Ray's Take

I love protein fluff.

I discovered it 15 years ago, and have had it almost every single day at home.

I loved it so much that when I was working at Mckinsey, I would buy a small blender to make it in hotel rooms.

So what is protein fluff?
It is a creamy ice cream like thing that probably tastes like a combo of ice cream, sorbet, and whipped cream.

Does it taste as good as full fat regular ice cream?
No. Lol. Of course it doesn't but it tastes really good. If gelato in italy is 10/10 delicious, I'd say protein fluff is 7/10.

I'm happy to eat gelato when in italy, but if i'm not, I'm having protein fluff. Every night.

Is it actually healthy?
Yes. It will 100% help you lose weight

What are the macros?
Just like everything else, it depends on how much of this and that you put in, but for A LARGE AMOUNT (so much you probably cannot finish in one sitting) you could estimate:
200 calories
25g protein
15g carb
13g net carb
almost no fat

Why is it a secret weapon?
- It tastes really good
- It satisfies sweet tooth
- It has protein, and is low in calories.
- It makes you super full. You can have so much you can't breathe
- You'll wake up looking and feeling super jacked

Ray's current method for making protein fluff

I don't ever measure anything. Here is background on how I cook (no recipes / just go off of feel), but here are general steps for how I make protein fluff today (Jan 2024).

Equipment:
- Vitamix blender (you can use any blender but i like the Vitamix)

Ingredients:
- Optimum Nutrition 100% Gold Standard Whey protein powder
- Frozen strawberries (10-12 medium, 6-8 large, 20 small)
- Frozen banana slices (2 small slices)
- Unsweetened almond milk
- Ice
- Liquid stevia

Method (follow this exact order)
Take blender container
- Add 1/4 cup (just a small splash) of unsweetened almond milk
- Add one scoop of protein powder
- Add whole ice cubes - 1 cup (you'll have more ice than almond milk)
- Add frozen strawberries
- Add banana slices
- Add stevia (as much as you want, i do probably 4-6 drops)

Put blender on the base
- Start blending at the lowest speed
- Let the ice crunch and break down to small consistent pieces while everything mixes together (be patient. i'd say leave for 20-30 seconds)
- Turn the blender up slowly to middle speed and let it blend for like 5-10 seconds (everything should be mixing smoothly. if not, you need to leave it on low for longer)
**You may stop here. Taste it - it will taste like a thicker yogurt like consistency with stronger flavor. Many people like this consistency. I continue to get more volume...
- Turn slowly up to blender to high speed (the key is everything is mixing smoothly. You don't hear the blender just blending air on the bottom. You see a vortex of blending with the fluff).
**You may stop here. The volume should be 2x what it was on medium. I continue to get more volume...
- With Vitamix, I turn on the max speed. It will increase in size by another 50%. (The blender will get to a point where its just blending air - you're done).

Taste it
- As always with the Ray Wu cooking method. You must taste your food.
- Do you like it?
- How could it be better?
- Not sweet enough? Add more stevia next time
- Too sweet? Add less stevia next time
- Too watery? You added too much ice or took too long to blend so the ice melted before you fluffed
- Not enough flavor? Add more berries or a sprinkle of salt
The point it, remember how you did it, and either fix it now, or improve tomorrow. That's how you get better at making anything.

After this, I usually pour out 2/3 of the fluff into a bowl and put it into the freezer. I eat the 1/3 remaining in the container out of the container.

Sometimes, i'll go back into the freezer and eat the rest. Other times, i'll just eat it the next day. Of note, its way better day-of bc it gets completely frozen for the next day, but feel free to choose your own adventure.

FAQs / Troubleshooting

Did you follow the instructions above exactly?
- If no, try that first
- Making fluff is an art so learn the basic way and then feel free to innovate

Fluff doesn't fluff
- Not enough ice
- Not enough berries
- Too much almond milk
- Wrong protein powder
- Didn't time the blending speed right

What proteins can I use?
- Most whey proteins will work. Casein is supposedly better but makes my stomach hurt
- I've used ON, Isopure, Musclepharm, etc. Will plan on doing taste test sometime.

What frozen fruit can i use?
- Berries are best
- Strawberries are my go to - it works and tastes good and low net carbs
- Raspberries are very very good - it works, actually blends and fluffs better than strawberry and lower net carbs
- Blueberries are very good - it works, slightly more net carbs than strawberries
- Blackberries - never tried but almost sure it will work

• Other fruit
• Banana - I slice bananas and freeze them. I use 2 slices every time. Bananas in general are bad bc they are very high in sugar and carb, but even just 2 slices enhances flavor and texture so I do it without regret. I don't add more.
• Mango - I skip - v high in sugar
• Avocado - I've tried - didn't like it. Makes it 2-3x in calories and not worth it

Can I combine fruit?
- Yes you should try and experiment

What other things can I add?
- peanut butter powder (enhances fluff)
- cocoa powder
- cinnamon
- salt (enhances flavor, don't add too much)

Ray eating gelato in Italy

I love gelato and yes I eat it when in Italy.

Yes, I ate all that.