homemade protein shakes protein shake recipes
Homemade Protein Shake Recipes
Here are some simple protein shake recipes that will guide you towards whipping up some extremely healthy yet tasty drinks. Who says health and taste cannot coexist in the same glass?
A good whey protein powder has no lingering bitter or sweet aftertaste. It must not contain any added fructose or sweeteners of any other type.
Making protein shakes at home is really easy and should be done rather often as that will allow you to monitor the ingredients you wish to use or not use. In this article, you will find 34 exquisite recipes that offer variety and health.
Importance of Homemade Protein Shakes
Just about anybody who is into bodybuilding or body-sculpting - and there are legions of them these days - is well aware of the importance of including protein shakes as a diet supplement. This is because protein is the vitally important ingredient in your diet, whether the goal is to lose weight and body fat, or increase the size of your muscles and get stronger and bigger. The building block of the muscles in our body is protein; hence, without adequate amounts of it, enough muscle simply will not be built by your body.
It is always best to get your protein from natural food products. This is what has created a great demand for protein shakes, and there are a plethora of them available commercially. But they are expensive, and many people find them too bland. Therefore, more and more people are opting for homemade protein shakes. So, here are a few easy-to-make and yummy, high-protein shake recipes that you can whip up in a jiffy at home.
Protein Shake Recipes with Protein Powder
- Milk, 12 oz.
- Espresso, 1 tall shot
- Vanilla protein powder, 2 scoops
- Ice, 1 scoop
- Banana, 1
- Milk, 1½ cups (skim)
- Blackberries, ½ cup (fresh or frozen)
- Oatmeal, ¼ cup (raw)
- Vanilla whey protein powder, 2 scoops
- Ice, ½ cup (crushed)
- Vanilla extract, 1 tsp.
- 2% Milk, 8 oz.
- Coffee, 8 oz.
- Chocolate whey protein powder, 2 scoops
- Caramel creamer, 2 tbsp. (International Delight: Caramel Macchiato flavor preferably)
- Banana, 1
- Milk, 8 oz. (skim)
- Whey protein powder, 2 scoops
- Peanut butter, 1 tbsp.
- Milk, 1½ cups (skim)
- Strawberries, 1 cup
- Yogurt, 1 cup (low-fat, vanilla flavor)
- Orange juice, ½ cup
- Whey protein powder, 2 scoops
- Honey, 1 tbsp.
- Ice cubes, 4
- Coffee, 6 oz. (brewed)
- Water, 6 oz.
- Chocolate protein powder, 2 scoops
- Heavy whipping cream, 2 tbsp.
- Banana, ½ (small)
- Natural Berry Flavor Barlean's Greens, ½ serving
- Spring water, 1 cup
- Raspberries, ¾ cup (organic, frozen)
- Vegan vanilla protein plus, 1 scoop
- Coconut butter, 1 tbsp. (blend a packet of unsweetened, shredded coconut from Let's Do...Organic really fast for 10 minutes in the food processor)
- Glutamine, 5 grams
- Strawberries, 6
- Apricot, 1 (fresh and diced)
- Water, 1½ cups
- Pineapple, ¼ cup (crushed)
- Milk powder, 1 tbsp. (skim)
- Protein powder, 1 tbsp.
- Flaxseed oil, 1 tsp.
- Vanilla almond milk, 1 cup (unsweetened)
- Pineapple, 1 cup (frozen)
- Blueberries, ½ cup (frozen)
- Vanilla protein powder, 1 scoop
- Coconut milk, 1 tsp. (unsweetened)
- Apple juice, 1 cup
- Banana, ½ (fresh)
- Peaches or blueberries, ⅓ cup
- Bran, 1 tsp.
- Protein powder, 1-3 tbsp. (made of milk and egg)
- Ice cubes, few
- Orange juice, yield of 3 oranges (freshly squeezed)
- Protein powder, 1 oz.
- Liquid artificial sweetener, 6 drops
- Almonds, 12 (shredded)
- Milk, 12 oz. (skim)
- Oatmeal, 1. 2 cups (dry)
- Raisins, 1. 2 cups
- Vanilla whey powder, 2 scoops
- Peanut butter, 1 tbsp.
- Ice cubes, 6
- Strawberries, 4 (frozen)
- Banana, ½ (frozen)
- Mango, ½
- Water, 1¼ cups
- Piña colada mix, 2 tbsp. (frozen)
- Protein powder, 1 tbsp.
- Flax oil, 1 tsp.
- Ice cubes, 6
- Sweetener, 1 packet
- Milk, ½ cup (nonfat)
- Coconut extract, ¼ tsp.
- Orange juice, ¼ cup
- Pineapple juice, ¼ cup
- Rum extract, ¼ tsp.
- Vanilla whey powder, 2 scoops
- Granny Smith green apple, 5
- Ice cubes, ½ cup
- Vanilla whey powder, 2 scoops
- Creapureä creatine powder, 1 tsp.
- Ice cubes, 4
- Banana, 1
- Water, 12 oz.
- Chocolate whey protein powder, 2 scoops
- Heavy cream, 1 tbsp.
- Milk, 2 cups (nonfat)
- Oatmeal, 1 cup
- Water, 1 cup
- Vanilla ice cream, 1 cup (sugar-free)
- Chocolate protein powder, 2 scoops
- Peppermint extract, a dash
- Plum, 1 (ripe, pitted)
- Lemon juice, yield of 1 lemon
- Water, 16 oz. (iced)
- Ice cubes, ½ cup
- Vanilla whey powder, 2 scoops
- Multivitamin powder, 1 tbsp.
Protein Shake Recipes without Protein Powder
Before the whey protein powder was invented, people still whipped up protein shakes. They made these drinks using natural ingredients found in their personal larder. Here are some basic pointers that will help you do the same.
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First, you need to fix your shake base. This means you can either use whole milk, skim milk, or nonfat skim milk. Lactose-intolerant people can substitute dairy milk with soy milk, plain yogurt, or Greek yogurt.
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For the protein source, you have plenty of options. You can go in for the all popular eggs that contain about 5.5 grams of proteins. If you have an aversion to eggs, you can try cottage cheese as it contain about 14 grams of protein. If this sounds too high for you, try using low-fat or low-sodium cottage cheese varieties.
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Apart from this, you can even try almond butter or peanut butter as protein sources.
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To make things interesting, you can your favorite fruits to the shake. This includes bananas, watermelons, pumpkins, etc., that contain protein.
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Add three tablespoons of oatmeal to your shake for extra protein. Powdered bran will also do the trick.
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Once you have decided your ingredients, pour them in a blender and blend till a thick shake is formed. Pour your milkshake in a glass and drink it immediately.
Here are a few recipes you should definitely try out.
- Kiwis, 2 (peeled)
- Banana, 1 (frozen)
- Nut milk, 1 cup
- Strawberries, ½ cup
- Great Northern beans, 1 16-oz. can (rinsed and drained)
- Pineapple juice, 1 6-oz. can
- Strawberry-banana yogurt, 4 oz. (nonfat)
- Strawberries, 1 cup (frozen)
- Ginger, ¾ tsp. (ground)
- Nutmeg, ¼ tsp. (ground)
- Honey, 1 tsp.
- Kiwis, 2 (peeled)
- Banana, 1 (frozen)
- Nut milk, 1½ cups
- Eggs, 4
- Milk, 2½ cups
- Strawberries, 1 cup (frozen)
- Lemon cheesecake ice cream, 3 scoops
- Evaporated milk, 3 tbsp.
- Banana, 1 (frozen)
- Blueberries, 1 cup (frozen)
- Strawberry Greek yogurt, 1 cup
- Milk, ½ cup
- Kiwis, 2 (peeled)
- Orange, 1 peeled
- Banana, 1 (frozen)
- Nut milk, 1 cup
- Egg whites, 2 (from boiled eggs)
- Egg, 1 (boiled)
- Lemon juice, yield of 1 lemon
- Coconut water, 1 cup
- Blueberries, ¾ cup (frozen)
- Chia seeds, 1 tbsp.
- Kiwis, 2 (peeled)
- Banana, 1 (frozen)
- Nut milk, 1 cup
- Cantaloupe, ½ cup
- Banana, 1 (medium)
- Tuna, 1 can (packed in water, drained)
- 2% milk, 2 cups
- Peanut butter, 2 tbsp.
- Honey, 1 tsp.
- Avocado, ½
- 1% cottage cheese, ½ cup
- 1% milk, ½ cup
- Liquid egg whites, ¼ cup
- Natural peanut butter, 2 tbsp.
- Baker's cocoa, 1 - 2 tbsp.
- Xanthan gum, ¼ - ½ tsp.
- Ice cubes
- Agave nectar, to taste
- Kiwis, 2 (peeled)
- Nut milk, 1 cup
- Raspberries, ½ cup
- Banana, 1 (frozen)
- Milk, 2½ cups (skim)
- Oatmeal, 1½ cups (ground)
- Vanilla extract, 1 tbsp.
- Dates, 4 (diced)
- Chocolate, 1½ oz. (organic, unsweetened, roughly chopped)
- Almond or soy milk, 2 cups
- Ice, ¾ cup (crushed)
- Banana, 1
- Spinach, 1½ cups
- Kefir, 1 cup
- Quinoa, ¼ cup (cooked with milk)
- Flaxseed, 2 tbsp. (ground)
- Peanut butter, 1 tbsp.
- Vanilla extract, 1 tsp.
- Kiwis, 3 (peeled, diced)
- Nut milk, 1½ cups
- Strawberries, ½ cup (diced)
- Ice, ½ cup (crushed)
- Kiwis, 2 (peeled)
- Apple, 1
- Nut milk, 1 cup
- Strawberries, ½ cup