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 a vitally important ingredient in your diet, whether the goal is to lose weight and body fat, or build muscles and get stronger and bigger.
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.
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.
Protein Shake Recipes with Protein Powder
— Milk, 12 oz.
— Espresso, 1 tall shot
— Vanilla protein powder, 2 scoops
— Ice, 1 scoop
Blend and gulp down to kick-start the day with a bang!
— 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.
Blend and drink immediately.
— 2% Milk, 8 oz.
— Coffee, 8 oz.
— Chocolate whey protein powder, 2 scoops
— Caramel creamer, 2 tbsp. (International Delight: Caramel Macchiato flavor preferably)
Put everything in a shaker. Shake, shake, shake, and swig.
— Banana, 1
— Milk, 8 oz. (skim)
— Whey protein powder, 2 scoops
— Peanut butter, 1 tbsp.
Put all the ingredients in a blender and blend until smooth. And there you have it, a delicious homemade power protein shake drink.
— 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.
Place all the ingredients in a blender and blend until smooth.
— Ice cubes, 4
— Coffee, 6 oz. (brewed)
— Water, 6 oz.
— Chocolate protein powder, 2 scoops
— Heavy whipping cream, 2 tbsp.
Blend thoroughly and drink up for a super energetic morning!
— 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
Blend, drink, and experience the energy surging through your body!
— 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.
Process the fruit along with the rest of the ingredients in a blender until smooth.
— Vanilla almond milk, 1 cup (unsweetened)
— Pineapple, 1 cup (frozen)
— Blueberries, ½ cup (frozen)
— Vanilla protein powder, 1 scoop
— Coconut milk, 1 tsp. (unsweetened)
Blend for half a minute and serve fresh.
— 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
Combine all the ingredients in a blender and blend until thick and smooth.
— Orange juice, yield of 3 oranges (freshly squeezed)
— Protein powder, 1 oz.
— Liquid artificial sweetener, 6 drops
Blend the ingredients and serve. Drink up to build on muscle mass.
— 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.
Blend.
— Ice cubes, 6
— Strawberries, 4 (frozen)
— Banana, ½ (frozen)
— Mango, ½
— Water, 1¼ cups
— Pina colada mix, 2 tbsp. (frozen)
— Protein powder, 1 tbsp.
— Flax oil, 1 tsp.
Blend all the above ingredients in a blender until mixed thoroughly and serve in a tall glass.
— 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
Mix in a blender. Serves one.
— Granny Smith green apple, 5
— Ice cubes, ½ cup
— Vanilla whey powder, 2 scoops
— Creapurea creatine powder, 1 tsp.
Blend really fast and thoroughly before drinking.
— Ice cubes, 4
— Banana, 1
— Water, 12 oz.
— Chocolate whey protein powder, 2 scoops
— Heavy cream, 1 tbsp.
Blend until smooth and foamy. Also, if the banana is replaced with a tablespoon of cream of coconut, you will end up with a delicious protein shake tasting like German chocolate cake.
— 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
Blend all the ingredients together until smooth.
— 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.
Perfect for a summer day, just blend to perfection and drink up.
Protein Shake Recipes without Protein Powder
Before 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.
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.
For the protein source, you have plenty of options. You can opt 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.
Apart from this, you can even try almond butter or peanut butter as protein sources.
To make things interesting, you can add your favorite fruits to the shake. This includes bananas, watermelons, pumpkins, etc., that contain protein.
Add three tablespoons of oatmeal to your shake for extra protein. Powdered bran will also do the trick.
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.
— Kiwis, 2 (peeled)
— Banana, 1 (frozen)
— Nut milk, 1 cup
— Strawberries, ½ cup
Whizzzzzzzzzzzzzzz!
— 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.
Blend well and serve super chilled. Makes 4 servings.
— Kiwis, 2 (peeled)
— Banana, 1 (frozen)
— Nut milk, 1½ cups
Blend and enjoy.
— Eggs, 4
— Milk, 2½ cups
— Strawberries, 1 cup (frozen)
— Lemon cheesecake ice cream, 3 scoops
— Evaporated milk, 3 tbsp.
Put the milk and eggs first in a blender and blend them together. Then add the lemon cheesecake ice cream and continue blending. Lastly, add the evaporated milk and strawberries and blend.
— Banana, 1 (frozen)
— Blueberries, 1 cup (frozen)
— Strawberry Greek yogurt, 1 cup
— Milk, ½ cup
Blend and swig.
— Kiwis, 2 (peeled)
— Orange, 1 peeled
— Banana, 1 (frozen)
— Nut milk, 1 cup
Blend for a minute and you’re golden.
— 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.
Process in a blender and voila! Relish after a rigorous workout.
— Kiwis, 2 (peeled)
— Banana, 1 (frozen)
— Nut milk, 1 cup
— Cantaloupe, ½ cup
Blend well and drink.
— Banana, 1 (medium)
— Tuna, 1 can (packed in water, drained)
— 2% milk, 2 cups
— Peanut butter, 2 tbsp.
— Honey, 1 tsp.
Blend in a food processor until completely smooth and then consume.
— 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
Blend until smooth and serve this 500-calorie shake.
— Kiwis, 2 (peeled)
— Nut milk, 1 cup
— Raspberries, ½ cup
Put ingredients in the food processor, blend, drink.
— Banana, 1 (frozen)
— Milk, 2½ cups (skim)
— Oatmeal, 1½ cups (ground)
— Vanilla extract, 1 tbsp.
Soak the oats in a cup of milk for 10 – 15 minutes and then add in the rest of the ingredients and give the blender a spin.
— Dates, 4 (diced)
— Chocolate, 1½ oz. (organic, unsweetened, roughly chopped)
— Almond or soy milk, 2 cups
— Ice, ¾ cup (crushed)
Throw all the ingredients into the food processor, blend on low for 45 seconds, take the lid off and scrape the sides with a spatula, blend again for the same duration, and then drink this potion deeply.
— 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.
Place all the ingredients into the food processor, blend on low for 45 seconds, take the lid off and scrape the sides with a spatula, blend again for 50 seconds, and then drink up.
— Kiwis, 3 (peeled, diced)
— Nut milk, 1½ cups
— Strawberries, ½ cup (diced)
— Ice, ½ cup (crushed)
Blend on low for a minute and drink immediately.
— Apple Kiwi Strawberry Protein Shake:
— Kiwis, 2 (peeled)
— Apple, 1
— Nut milk, 1 cup
— Strawberries, ½ cup
Blend and enjoy.
So, the option to try out recipes containing protein powder or the ones with natural protein-rich ingredients are both available to you now. Keep trying new ingredients in your shakes and enjoy these tasty homemade protein drinks that help build mass and stay energized the natural way. Here’s to health, strength, and a good life!
