protein shake recipes
Berries & Cream Shake
Ingredients:
* 1 Scoop Of Vanilla Whey Protein
* 1 Scoop Of Ice
* 1 Lil Can Of Pineapple Juice (cook with boiling water)
* 1 Handful Of Mixed Berries
Blend and enjoy!
Banana Bread Shake
Ingredients:
* 2 scoops Whey Protein
* 1 Banana
* 1/2 Cup Quaker Oatmeal (cook with boiling water)
* 3/4 Cup Kellogg's Bran Flakes
* 1 Bottle of Water
* Sugar, Brown Sugar or Artificial Sweetener to taste
Blend and enjoy!
Banana Protein Shake
Ingredients:
* 30g Protein Powder (plain or vanilla)
* banana1 medium to large banana
* 8 oz. light Soy Milk
* 1 TBSP Linseed, Soy and Almond Mixture
* 1 tsp Golden Syrup
* Few drops vanilla essence/extract
* 3-4 cubes ice
* 1 TBSP low fat natural yoghurt (optional depending on diet)
Throw into blender for several minutes. Solid filling shake with zero fat and PLENTY of energy. Great as a meal replacement or after workout snack.!
Chocolate Peanut Butter Supreme:
protein shakes(Lean Mass Gain)
* 12 oz. water
* 4 ice cubes
* 1 tablespoon heavy whipping cream
* 1 tablespoon natural peanut butter
* 2 scoops chocolate protein powder
Mocha Shake:
(Lean Mass Gain)
* 6 oz. water
* 4 ice cubes
* 2 tablespoons heavy whipping cream
* 6 oz.. coffee*
* 2 scoops chocolate protein powder
* *You may use 12 oz. coffee and no water for an extra pre-workout or morning kick!
Frozen Chocolate Banana
(Lean Mass Gain)
* 12 oz. Water
* 4 to 5 ice cubes
* 1 banana
* 1 tablespoon heavy cream
* 2 scoops chocolate protein powder
German Chocolate Cake:
(Lean Mass Gain)
* 12 oz. water
* 4 ice cubes
* 1 tablespoon heavy cream
* 1 tablespoon cream of coconut
* 2 scoops chocolate protein powder
Tangerine Cream:
(Maximum Fat Loss or Lean Mass Gain)
* 12 oz. Tangerine Diet Rite
* 4 Ice Cubes
* 1 to 2 tablespoons heavy cream
* 1 to 3 scoops vanilla protein powder
Root Beer Float:
(Maximum Fat Loss or Lean Mass Gain)
* 1 can Diet A&W Root Beer
* 1 to 2 tablespoons Heavy Cream
* 4 ice cubes
* 1 to 3 scoops vanilla protein powder
Pineapple Blast:
(Lean Mass Gain Fat Burning and off Season)
* 4 ice cubes
* 12 oz. water
* 2 scoops vanilla protein powder
* 1/2 cup pineapple chunks
Pina Colada Passion
(Lean Mass Gain Fat Burning and Off Season)
* 12 oz. water
* 4 ice cubes
* 3 scoops vanilla protein powder
* 1/3 cup Pineapple chunks
* 2 tsp. Coconut extract
Ultra Oatmeal: (mix ingredients after cooking)
(Lean Mass Gain Fat Burning and Off Season)
* 1 serving cooked plain oatmeal (1/2 cup precooked)
* 1 to 1½ scoops vanilla protein powder
Power Fudge: Vanilla or Chocolate
(Lean Mass Gain Fat Burning)
* 1 scoop chocolate or vanilla protein powder
* 3 to 4 tablespoons heavy whipping cream
* *mix together in a bowl until ingredients reach consistency of cake icing. May be refrigerated or frozen.
Peanut Butter Muscle Balls:
(Lean Mass Gain Off Season)
* Follow directions for power fudge. Form peanut butter into small balls slightly larger than a marble. Coat with Power Fudge by rolling together to create a chocolate covered peanut butter ball. Refrigerate for 2 hours. May be frozen to speed up process.
Chocolate Banana Shake
* 1 to 2 scoops of chocolate protein powder
* 6 to 8 ounces of water
* 4 to 6 ice cubes
* 8 strawberries
* Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Chocolate Banana Shake
* 1 to 2 scoops of chocolate protein powder
* 6 to 8 ounces of water
* 4 to 6 ice cubes
* 1 banana
* Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Chocolate Strawberry Blast
* 1 to 2 scoops of chocolate protein powder
* 6 to 8 ounces of water
* 4 to 6 ice cubes
* 8 strawberries
* Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Vanilla Banana Creamy
* 1 to 2 scoops of vanilla protein powder
* 6 to 8 ounces of water or whole (or 2%) milk
* 6 ice cubes
* 1 banana
* Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Rasberry Chocolate Thick
* 1 to 2 scoops of chocolate protein powder
* 6 to 8 ounces of whole (or 2%) milk
* 6 ice cubes
* 8 rasberries
* Mix in a blender on medium for 1 minute. Pour into a tall glass. Drink or eat with a spoon!
Banana Cheerio Quickfast
* Great for a super fast morning meal
* 1 to 2 scoops of chocolate protein powder
* 6 to 8 ounces of water
* 4 to 6 ice cubes
* 1 banana
* 3/4 cup cup or original cheerios
* Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Orange Creamsicle
* 1 to 2 scoops of vanilla protein powder
* 6 to 8 ounces of water
* 4 to 6 ice cubes
* 1 to 2 peeled oranges
* Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Blueberry Blaster
* 1 to 2 scoops of vanilla protein powder
* 6 to 8 ounces of water
* 4 to 6 ice cubes
* 20-30 blueberries
* Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
Mocha Surprise
* Save some leftover coffee and add about 1/2 cup to your next chocolate shake. Adds 0 calories but lots of taste.
Orange Tangy
* Add a dash of sugar free Tang to a vanilla protein shake. Adds less than 10 calories and brings back childhood memories of enjoying the real thing.
Grasshopper
* A few drops of mint extract will turn your chocolate shake into a chocolate mint treat.
Eggnog
* Add a dash of cinnamon, a dash of nutmeg and a sprinkle of butter buds to a vanilla shake to create a yummy eggnog flavor.
Protein & Oatmeal Pancakes
Ingredients
* 1/3 cup oatmeal
* 2 or 3 egg whites scrambled (or 1/2 cupe eggbeaters)
* 1 scoop vanilla protein
* 1/2 tsp baking soda
* dash of pumpkin pie spice
* 1/8 tsp sweet-n-low brown
Mix all ingredients in a small bowl and allow mixture to thicken for 2 to 3 minutes. Pour onto preheated frying pan or griddle. Cook over medium heat until golden brown, about 2 minutes per side. Gamish with fresh strawberries or sugar free syrup. Makes 1 serving.
Variation- Add 1/2 pack sugar free apple cider mix. Lots of flavor and only 8 more calories.
Peanut Butter Balls
Ingredients
* 1/2 cup all natural creamy peanut butter
* 1/4 cup honey
* 1 1/2 scoop vanilla protein
Mix all ingredients in a small bowl. Roll by hand into 1" balls and chill until firm (about an hour). They make great high protein snacks and are an excellent source of healthy fats. Makes 4 servings.
Protein Pudding Shots
* Try mixing your scoop of protein with 2 tbs fat free, sugar free pudding mix and 1 oz ice water. Allow mixture to thicken and eat it with a spoon. Adds 50 calories and 6 grams of carbohydrates.
Orange Vanilla Shake
Ingredients:
* Mix 2 scoops of Vanilla Protein Powder
* orange8 oz. Orange Juice
* 4-5 ice cubes
* 1 tsp. Vanilla Extract
* ½ banana
* 2-3 frozen strawberries
* 2 packets of sweetener
This will get your taste buds going!
Berry Good Shake
Ingredients:
* Mix 2 scoops of Raspberry Yogurt and protein powder
* 4 strawberries
* 15 blueberries
* 16 ounces of nonfat milk
* 1.2 cup of ice cubes.
It is so good that you should serve it with a little umbrella in it!
Protein-Carb Almond Blast
Ingredients:
* Mix 2 Scoops of Vanilla Econo Whey Meal or other protein with
* 10-12 oz of skim milk
* 1.2 cup of dry oatmeal
* 1.2 cup of raisins
* 12 shredded almonds
* 1 tbsp of peanut butter.
It's like pudding!
Strawberry Nut Shake
Ingredients:
* Mix 2 Scoops of Vanilla Isolean or other protein with
* 1 cup of fat-free strawberry yogurt
* 6 shredded macadamia nuts.
Plum Ice Shake
Ingredients:
* Mix 2 scoops of Vanilla ON 100% Whey or other protein with
* 1 ripe plum (pitted) juice of 1 lemon
* 16 ounces of ice water
* 1.2 cup of ice cubes.
Peppermint Oatmeal Shake
Ingredients:
* Mix 2 scoops of Alpine Milk Chocolate Protein Delite or other protein with
* 1 cup sugar free vanilla ice cream
* 1 cup oatmeal
* 2 cups non-fat milk
* 1.2 cup water
* a splash of peppermint extract!
Chocolate Coffee Shake
Ingredients:
* Mix 2 scoops of Alpine Milk Chocolate Protein Delite or other protein with:
* 1 cup of skim milk
* 5 ice cubes
* 1 cup of water
* 1 spoonful of instant coffee!
Tastes like a gourmet concoction!
Plum-Lemon Cooler
Ingredients:
* 2 scoops vanilla flavor whey protein powder (Whey Best, Scipro)
* 1 ripe plum, pitted
* juice of 1 lemon
* 1 tablespoon multi-vitamin powder
* 16 ounces ice water
* 1/2 cup ice cubes
Wild Berry Boost
Ingredients:
* 2 scoops vanilla flavor whey protein powder (Whey Best, Scipro)
* 8 raspberries
* 4 strawberries
* 15 blueberries
* 16 ounces nonfat milk
* 1/2 cup ice cubes
Peanut Butter Chocolate Truffle
Ingredients:
* 2 scoops chocolate flavor whey protein powder (Whey Best, Scipro)
* 1 teaspoon creamy peanut butter
* 16 ounces nonfat milk
* 1/2 cup ice cubes
Creatine Catalyst
Ingredients:
* 2 scoops vanilla flavor whey protein powder (Whey Best, Scipro)
* 5 Granny Smith apples
* 5 grams (one teaspoon) Creapureä £reatine powder
* 1/2 cup ice cubes
Special Thanks To Reformmag.com For These Recipes!
Peanut Brittle Protein Shake
This is a delicious favorite I discovered quite by accident as I sat staring at my "boring" vanilla protein powder and wanting something sweet. This mimics peanut brittle only in taste. It won't send your blood sugar soaring and it's a fun way to get in some healthy unsaturated fat.
Ingredients:
* 2 scoops vanilla protein
* 1 tbsp sugar-free instant butterscotch pudding mix, dry
* 1 tbsp natural peanut butter, chunky
* 8 oz. cold water or lowfat milk.
* 3-6 ice cubes
Directions:
Add all ingredients to blender, blend, and serve. I like to add the peanut butter in last so it stays a little chunky, just like the peanut brittle it is replacing.
Nutritional Information for added ingredients (excludes milk & protein powder):
Per Serving:
Calories - 108
Carbs - 6 g
Protein - 4g
Fat - 8 g
Fiber - 1g
Bodybuilding.com Shaker!
Tired of making a big blendered up mess just to make a protein shake? Well, now you don't have to!
26 oz. Shaker
$5.95 $1.95 ?[Order]
The Hulk
This is a pistachio flavored shake that I came up with one busy morning for my son. He loved it because it was green and walked around the rest of the day doing lat spreads that "ripped" his shirt. I loved it because it only added 19 calories to my protein shake.
Ingredients:
* 2 scoops vanilla protein
* 1/2 tbsp sugar-free pistachio pudding mix
* 1 mint leaf or a few drops peppermint extract (optional)
* 1 few drops green food coloring (optional)
* 8 oz. cold water or low-fat milk
* 3-5 ice cubes
Directions:
Add all ingredients to blender, blend, and pour into cup. This tastes great without the mint so don't worry if you don't have it around. The shake is a light green even without the food coloring but if you want it green (like The Hulk!), you'll need a few drops.
Nutritional Information for added ingredients (excludes milk & protein powder):
Per Serving:
Calories - 19
Carbs - 5g
Protein - 0g
Fat - 0g
Fiber - 0g
Oatmeal Meal Replacement Shake
This is a homemade meal replacement that contains all the nutrition of a hearty bowl of oatmeal. It's got complex carbs, protein, and a little good fat to extend its contribution to your energy stores. If you expect the rest of the day to be hectic, why not double it up and take half of the shake to work to ensure you don't skip a meal just because you'll be stuck in a meeting.
Ingredients:
* 1 cup dry measure oatmeal, cooked in water and cooled
* 2 scoops vanilla protein
* 3 dashes cinnamon
* 1/8 c sugar free maple syrup or equivalent amount brown sugar replacement
* 1 tbsp chopped almonds (or flaxseed oil or natural peanut butter)
* 12 oz. water or low-fat milk
Directions:
Add all ingredients to blender, blend, and pour into cup. If your short on time, just use dry oatmeal or oat flour.
Nutritional Information for added ingredients (excludes milk & protein powder):
Per Serving:
Calories - 215
Carbs - 33g
Protein - 7g
Fat - 7g
Fiber - 5g
Cinnamon Roll Protein Shake
Ingredients:
* 2 scoops vanilla protein powder
* 1 tbsp sugar-free instant vanilla pudding
* 1/4 tsp cinnamon
* 1/2 tsp imitation vanilla (or 1/4 tsp extract)
* 1 packet artificial sweetener
* a few dashes butter flavor sprinkles or butter-flavor extract
* 8 oz. water (or low-fat milk)
* 3 ice cubes
Directions:
Add all ingredients to blender, whip, and serve.
Nutritional Information:
Aor added ingredients (excludes protein powder & use of milk)
Calories - 25
Carbohydrates - 5g
Protein - 0g
Fat - 0 g
Fiber - 0 g
Nada Colada Protein Shake
Ingredients:
* 2 scoops vanilla protein powder
* 1/2 c pineapple-orange juice*
* 1/4 tsp rum extract
* 1/4 tsp coconut extract (or 2 tbsp shredded coconut)
* 1 packet artificial sweetener
* 4 oz. water (or low-fat milk)
* 3-6 ice cubes
Low-carb version: Omit juice and use 1/2 tsp sugar-free pineapple-orange drink mix (dry). Increase water or milk to 8 oz.
Directions:
Add all ingredients to blender, whip, and serve.
Nutritional Information:
for added ingredients (excludes protein powder & use of milk)
Calories - 61
Carbohydrates - 15g
Protein - 0g
Fat - 1g
Fiber - 0g
Protein Shake
Ingredients:
* 1 cup skim milk
* 2 tsp. safflower oil
* Several pieces of ice
* 1 banana
* 1 package of Carnation Instant Breakfast (there's also a lo-carb mix)
(any flavor--strawberry, chocolate, cappacino, French vanilla, chocolate malt)
Directions:
Mix together in blender until ice is completely crushed and mixed well.
Jay Robb Whey & Egg White Protein Shake Recipes
Banana Delight
Ingredients:
* 8 oz. pure water
* 1/2 banana (frozen)
* 2 oz. protein of choice
* 2 tsp. flax seed oil
Strawberry Cheesecake
Ingredients:
* 10 oz pure water
* 8 frozen strawberries
* 4 tbs. low fat sour cream
* 10-15 drops liquid stevia (optional)
* 1.5 oz. protein of choice
Blueberry Dream
Ingredients:
* 10 oz. Pure water
* 1/2 cup fresh or frozen blueberries
* 1.5 oz. protein of choice
* 2 tsp. flax seed oil
* 15 drops liquid stevia (optional)
Fat Burning Peaches and Cream
Ingredients:
* 8 oz. pure water
* 1 ripe peach
* 2 tbs. low fat sour cream
* 8 drops liquid stevia (optional)
* 1.5 oz protein of choice
Quick Start
Ingredients:
* 3 oranges (fresh juiced only, NOT canned or bottled
* 6 drops liquid stevia (optional)
* 1 oz. protein of choice
Tropical Treat
Ingredients:
* 8 oz. pure water
* 1/2 banana (frozen)
* 2 tbs. low fat sour cream
* 1 tsp. coconut extract
* 10-15 drops liquid stevia (optional)
* 1.5 oz. protein of choice (vanilla flavor)
Tropical Pleasure
Ingredients:
* 8 oz. pure water
* 1/2 tsp. pineapple extract
* 1/2 tsp. coconut extract
* 1 tbs heavy cream
* 1/2 frozen banana
* 1 heaping scoop (1 oz) of Egg Protein
* Stevia or Agave to taste (optional)
* 2-3 ice cubes (optional)
Chocolate Almond Delight
Ingredients:
* 10-12 oz. pure water
* 15 raw almonds
* 1/2 tsp. coconut extract
* 1.5 oz protein of choice (chocolate flavor)
* Stevia to taste (optional)
* 3-5 ice cubes (optional)
(first, blend the almonds until creamy smooth in 1/2 the water, then add the rest of the ingredients)
Chocolate Lovers
Ingredients:
* 12 oz pure water
* 1 tsp. pure cocoa powder
* 2 tbs. low fat sour cream
* 10-15 drops liquid stevia
* 2 oz. protein of choice (chocolate flavor)
* 2 tsp. flax seed oil
High Energy Shake!
Ingredients:
* 10 oz pure water
* 10 strawberries (Fresh or Frozen)
* 1 tbs. flax seed oil
* 1/2 tsp vanilla extract
* 1 heaping scoop (1 oz) of protein of choice
* Stevia to taste (optional)
* 2-3 ice cubes (optional)
Super Slimmer
Ingredients:
* 8 oz. pure water
* 1 tbs. flax seed oil
* 1/2 ripe peach (peeled)
* 6 frozen strawberries
* 1 heaping scoop (1 oz) of of protein of choice
* Stevia to taste (optional)
Heavy Gainer
Ingredients:
* 10-14 oz. pure water
* 1/2 cup raw almonds - blend with water only until creamy smooth then add...
* 1/2 large frozen banana
* 2 level scoops (2 oz) of protein of choice
* Stevia to taste (optional)
Weight Gainer
Ingredients:
* 14 oz. pure water
* 2 bananas or 2 scoops YAM Power
* 3 tbs. peanut butter
* 6 drops liquid stevia (optional)
* 2 oz. protein of choice
Mineral Power
Ingredients:
* 10 oz. pure water
* 1 oz. liquid ionic plant source minerals
* 1 packet knox gelatin
* 1 tbs. flax seed oil
* 1 heaping scoop (1 oz) of protein of choice
* Stevia or to taste (optional)
Special Thanks To Jay Robb For His Protein Shake Recipes! Be Sure To Check Out His Website, http://www.jayrobb.com!
Recipes Sent In By Bodybuilding.com Visitors
Super Healthy Honey Banana Shake
Super healthy shake that tastes pretty damn good - the flax seed oil helps the nutrients digest gradually so you get a steady supply of protein, I always put some honey in, cause it's healthier than sugar, and after a workout it will feed your body's need for simple sugar.
Ingredients:
* 1 cup of pure water
* 1 big scoop of vanilla whey protein powder
* 3/4 cup of natural yoghurt
* 1 banana
* 1 tsp of flax-seed oil
* 2 tsp of honey
* 1 tsp spirulena
The spirulena definately changes the color and flavor of this shake alot! So if you cant get used to the taste simply leave it out. The shake provides carbs, protein and plenty of vitamins/minerals, so you can easily use it as a meal replacement.
Rock N' Roll Protein Shake
Here is my favorite protein smoothie I have for breakfast a few times a week! If you are close to a show, knock out the banana and essence! This shake gives you a good start to the day with high protein, good fats, good carbs giving potassium.
Ingredients:
* 1 cup of pure water
* 1 big scoop of vanilla whey protein powder
* 3/4 cup of natural yoghurt
* 1 banana
* 1 tsp of flax-seed oil
* 2 tsp of honey
* 1 tsp spirulena
Banana Almond Creme
Ingredients:
* 1 Banana
* 12 Cup Milk
* 10 Almonds
* 1 Serving Protein
* 5 Ice Cubes
Fruit Smoothie
Ingredients:
* 2 scoops Designer Whey Strawberry
* 4 large strawberries
* blueberries ( a small handful)
* water (just a few drops)
* 1/2 C ice
* Splenda
Start off by crushing the ice in the blender and then gradually add the fruit and enough water to get it smooth. Finish off with the two scoops of whey and enough Splenda to make it sweet.
Pineapple Power
Ingredients:
* 1 cup of pineapple juice
* 3 strawberries
* 1 banana
* 1 teaspoon of yogurt
* 1 scoop of your choice of protein
Orange And Cream Delight
Ingredients:
* 1 Bottle of Orange Gatorade
* 1 Packet Vanilla myoplex
Simple, yet tasty!
Strawberry Savior
Ingredients:
* 4 scoops vanilla designer whey
* 8 fluid ounces water
* 1 colombo strawberry yogurt
* 3 frozen strawberries
* 1 teaspoon creatine
* 1 teaspoon flax seed oil
Tastes great and is an awesome mass gaining combination!
Vanilla Coffee Delight
Ingredients:
* 10-12 oz. low-fat milk
* 2 scoops vanilla protein powder
* 1/2 cup low-fat coffee flavored ice cream
Add all ingredients in blender. Blend and enjoy.
Iso-Egg Heavy Gainer
Ingredients:
* 3 scoops Isopure Whey Protein (Vanilla/Chocolate)
* 4 egg whites
* 1 tbls. Peanut Butter
* 8 oz. cold water
* 2 cups ice
Put all in blender, and mix, mix, mix!
Egg-cellent Shake
Ingredients:
* 3 eggs
* 1/2 cup milk or 3-4 scoops vanilla ice cream
Add all ingredients in blender. Blend and enjoy.
The Best Protein Shake Ever
Ingredients:
* 2 scoops chocolate protein
* 10 Ice Cubes
* 12 oz. fat free milk
* 2 tblsp fat free vanilla yogart
* 1 tblsp reduced fat peanut butter
* 2 tblsp hazelnut coffee
* 1/8 cup caramel ice cream topping
You can add more or less caramel topping, depending on how sweet you want your shake.
Peanut Butter And Banana Shake
Ingredients:
* 2 scoops USn Vanilla Muscle fuel
* 100g almond flakes
* 1 table spoon peanut butter
* 500ml skim milk
* half banana
* 1 table spoon honey
