Healthy Protein Shakes Recipes

Healthy Protein Shakes Recipes to try

Protein shakes and smoothies are all the rage these days. These popular pre- and post-workout shakes can include almost any ingredient under the sun, so if you have diabetes, it’s natural to wonder how they’ll affect your blood sugar.

There’s no reason to shy away from these shakes. There are countless healthy recipes available to try.

This article analyzes the benefits, ingredients, directions (how to prepare) of protein shakes recipes for losing weight, athletes, bodybuilders and healthy living.

Liquid forms of protein shake recipes

In general, protein drinks are made from protein powder and a liquid. Depending on your dietary needs, this liquid may be:

  • Water
  • Dairy milk
  • Nut milk
  • Rice milk
  • Seed milk

Sources of fat

Eating fat with carbohydrates may help slow digestion. This can slow down the length of time it takes sugar to hit your bloodstream. Sources of fat that taste great in protein drinks include:

  • Nut butters
  • Raw nuts
  • Hemp seeds
  • Flaxseeds
  • Chia seeds
  • Avocados

Fibers that suite your protein shakes recipes

If possible, add fiber to your protein drink. It helps slow your body’s absorption of sugar. Oatmeal, ground flaxseed, chia seeds, and wheat bran are high in fiber and are protein-shakes friendly.

Some protein drink recipes call for maple syrup or Stevia. Maple syrup is high in sugar, but can be enjoyed sparingly.

Stevia is a non-nutritive, no-calorie sweetener that won’t raise your blood sugar. When making shakes and smoothies, use the least amount of possible sweeteners

Some recipes to try at home

Many pre-made protein shakes and smoothies are loaded with refined sugar. Your best bet is to make them at home where you can control the ingredients.

  • Avocado and Ginger Protein Shake

The dates in this shake curb a sweet tooth while packing in vitamin B6, iron, calcium, potassium, magnesium and fiber.

Ingredients

  • 11/2 cup almond milk
  • 2 scoops protein powder
  • 2 teaspoon flax seeds
  • 1/2 avocado
  • 3 pitted dates
  • 1 lime, juiced
  • 2 teaspoon chopped ginger

Directions

Put all the ingredients in a blender until it smooth and makes 2 cups.

  •         “Beanie” Chocolate Protein Shake

The black beans add protein and special support for digestive tract health. The protein in this shake kick-starts your morning and helps you pick up some energy throughout the day.

Ingredients

·        1 cup milk

·        1 cup cooked black beans

·        2 teaspoon ground flax seeds

·        1 teaspoon raw unsweetened cocoa powder

·        2 teaspoonful raisins

·        1/4 teaspoon cinnamon

Directions

Blend all ingredients until smooth and makes 2 cups.

·        Blueberry Avocado Protein Shake

Avocado delivers healthy fats and a velvety texture to this smoothie.

Ingredients

·        Cup milk

·        1/4 cup avocado

·        1 lemon, juiced

·        2 teaspoon cashew butter

·        1/2 cup blueberries

·        1/2 banana

Directions

Blend all ingredients and enjoy makes 2 servings.

·        Fruity Chia Protein Shake

Not only does this shake pack a fruity punch, it is also loaded with vitamins and nutrients. According to the USDA, one ounce of chia seeds contains 11 grams of dietary fiber, 4 grams of protein and 18% of the daily recommended intake of calcium.

Ingredients

  • 1 cup milk
  • 1/2 cup diced watermelon
  • 1/4 cup raspberries
  • 1/2 cup diced pineapple
  • 1/4 cup chia seeds
  • 2 scoops protein powder

Directions

Blend ingredients until smooth and makes 2 servings.

  • ·        Melon Raspberry Shake

This recipe is not scarce on flavor or nutrition. The combination of vitamins, antioxidants and protein powder can stave off hunger and fuel your body for many hours.

Try this smoothie for breakfast or lunch or drink it between meals to prevent yourself from unhealthy snacking.

Ingredients

  • 11/2 cups diced watermelon
  • 1/2 cup diced cantaloupe
  • 1/2 cup raspberries
  • 1/2 cup diced pineapple
  • 2 scoops protein powder
  • 1 teaspoon raisins

Directions

Blend all ingredients until smooth and makes 2 cups.

  • ·        Sparkling Peach Protein Smoothie

Ditch the high-calorie cocktail and trade up for this protein-rich and delicious sparkling smoothie.

Perfect for any time of day, this drink gives your body a refreshing boost of vitamins and minerals and your taste buds a treat with the sweet flavors of peaches and coconut milk.

Ingredients

  • 2 teaspoon protein powder (whey or egg white)
  • 1 teaspoon pumpkin seeds
  • 1/2 cup tofu
  • 2 cups spinach
  • 1 cup frozen peaches
  • 2 cups dairy-free coconut milk
  • ice (as needed)
  • splash sparkling water

Directions

  • Blend protein, seeds, tofu, spinach, peaches, milk and ice until smooth.
  • Top with a splash of sparkling water for fizz.
  • ·        Strawberry and Tahini Protein Shake

The flax seeds in this shake give a dose of omega 3s and dates provide natural sweetness with a boost of iron, potassium, calcium and fiber.

Ingredients

  • 1 cup milk
  • 2 whey protein powder
  • 1 cup frozen strawberries
  • 4 dates, pitted
  • 2 teaspoon ground flax seeds
  • 2 teaspoon tahini

Directions

Blend all ingredients until smooth and makes 2 cups.

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Protein shakes recipes for weightloss

Everyone loves a good protein shake. Thanks to their high protein content, they aid rapid weight loss efforts by boosting calorie burn and satiety and preserving lean muscle mass.

  • Peanut butter and jelly protein smoothie

If you’re a big fan of the classic childhood sandwich, you’ve got to give this recipe a try—it’s like sipping a little bit of salty-sweet heaven through a straw.

Blending frozen berries with all-natural peanut butter, vanilla protein, rolled oats and soy milk helps create the protein-packed delicious taste—without tons of excess calories.

If you’re not a fan of soy milk, feel free to sub in any type of unsweetened milk you prefer. It won’t alter the taste or nutrition profile

Protein Source: Soy milk, peanut butter and protein powder

Ingredients

  • 1 cup frozen berries
  • 1 tablespoon all-natural peanut butter
  • 1 scoop Vanilla Bean, Designer Whey Sustained Energy
  • 2 tablespoons rolled oats
  • 1 cup soy milk

Instructions

Place all ingredients in a blender and mix until smooth

  • Spinach Flax Protein Smoothie

This is the spinach smoothie for people who don’t like spinach, but want to. Thanks to the addition of mango, pineapple and banana, you won’t even taste the leafy green, but you’ll still reap all of its health benefits.

In fact, this drink serves up 33 percent of the day’s vitamin A, most of which comes from the leaves.

The addition of chia seeds and flax provides four grams of satiating fiber so be sure to keep those in the mix if you’re looking to sip as much protein as possible.

Protein Source: Almond milk, spinach, optional protein powder, flax meal, chia seeds

Ingredients

  • 1 cup unsweetened almond milk (or any kind)
  • 1 large handful of organic baby spinach, washed
  • ¼ cup frozen mango chunks
  • ¼ cup frozen pineapple
  • ½ of a banana (fresh or frozen)
  • 1 Teaspoon flax meal (optional)
  • 1 Teaspoon chia seeds (optional)
  • 1 scoop vanilla protein powder (optional)

Instructions

  • Combine all ingredients into a blender
  • Blend until smooth
  • Pour into a glass & serve immediately
  • Sunrise Smoothie/shake

You’ll be whisked away on a mini mental-vacation the second you start sipping this tropical-tasting smoothie.

Don’t let the high carb and sugar count scare you off; it’s coming from berries, an orange and banana—all vitamin- and fiber-rich produce that will keep you trim and healthy.

Protein Source: Greek yogurt

Ingredients

  • 1 cup organic frozen mixed berries
  • 1 frozen banana
  • 1 orange, peeled and segmented
  • 4 – 6oz Vanilla Greek Yogurt

Direction

Combine all ingredients in a blender then blend until smooth.

  • Key Lime Pie Protein Shake

Key Lime pie may taste great, but with ingredients like heavy cream, sweetened condensed milk, butter and sugar.

This shake, on the other hand, is low in sugar and overflowing with 42 grams of muscle-building protein.

The addition of cottage cheese may sound a bit strange, but that’s what gives this drink its satisfying milkshake-eques consistency.

If you’re sensitive to dairy, swap in tofu to achieve the same texture.

Protein Source: Fat-free cottage cheese and protein powder

Ingredients

  • 1/2 cup Fat free cottage cheese
  • 1 Scoop vanilla protein powder
  • 1 teaspoon Lime juice (fresh or bottled, I personally like key lime juice best!)
  • 5-10 Ice cubes (Depending on how thick you like it, use less for a thinner consistency)
  • 1/2-1 cup Water (Alter this according to desired consistency)
  • 2-4 packets Stevia (or 1/4-1 tsp sweetener of choice)
  • 2-3 drops Green food coloring, or a handful of spinach to make it green!
  • 1 teaspoon sugar free vanilla instant pudding mix(optional)
  • 1/2 teaspoon xanthan gum, 1 graham cracker, crushed into crumbs(optional)

Instruction

Put everything into a blender and blend until creamy consistency is reached! Top with a crushed graham cracker if desired!

  • Dark Chocolate Peppermint Shake

This minty sweet shake allows you to enjoy the taste of Chocolate Peppermint Bark no matter what time of year it is.

It may taste like dessert, but thankfully, it doesn’t have the same waist-expanding effects. Top your drink with a dollop of Greek yogurt to take the presentation and protein count to the next level.

Protein Source: Protein powder and optional Greek yogurt

Ingredients

  • 1 large banana, frozen
  • 2-3 large ice cubes
  • 1 cup non-dairy milk of choice
  • 1 scoop Whey Protein Powder
  • 2 tablespoons cocoa powder (high quality)
  • Pinch of sea salt
  • 1/4 tablespoon pure peppermint extract
  • 1 tablespoon dark/vegan chocolate chips( optional)
  • Toppings: homemade whipping cream, vegan whipped topping, or Greek yogurt

Instruction

Place all ingredients in a blender or magic bullet and blend until smooth

  • Almond Butter Protein Smoothie

Made with just four ingredients, this smoothie will take you no time at all to whip up. The almond milk and nut butter provide a solid hit of natural protein while the chia seeds lend a boost of antioxidants and heart-protecting omega-3s.

Enjoy this as a healthy breakfast on the go or an afternoon snack. To kick your shake up a notch, add a few shakes of cinnamon.

It will not only heighten the drink’s taste, but also zap stubborn belly fat and help stabilize your blood sugar, which can ward off diet-derailing cravings.

Protein Source: Almond milk, almond butter, chia seeds

Ingredients

  • 1 large ripe banana, peeled and frozen
  • 1 cup unsweetened almond milk
  • 1 tablespoon unsweetened almond butter
  • 1 tablespoon chia seeds

Optional Add-ins:

  • Ground cinnamon
  • Maca Powder
  • Cacao Powder
  • Blueberries (or fruit of choice)
  • Spinach (or leafy green of choice)

Instruction

Put them all in a blender and blend until smooth.

  • Chocolate Peanut Butter Banana Breakfast Shake

Frozen bananas and peanut butter team up to give this smoothie a rich, milkshake-like consistency that will make you think it’s sinful.

When you use unsweetened almond milk, though, it’s packed with protein without sky-high sugar counts found in other smoothies

Ingredients

  • 2 large overripe bananas, peeled, sliced and frozen
  • 1 cup original almond milk (or more to thin as desired)
  • 3/4 cup ice
  • 1/4 cup creamy peanut butter
  • 2 Tablespoon unsweetened cocoa powder
  • 1/2 tablespoon vanilla extract

Directions

  • Add all ingredients to a blender, blend until well pureed. Serve immediately.

NB: The overripe bananas will add the sweetness for the smoothie so use some that have a generous amount of speckles, don’t use black bananas though those are just gross.

  • Grape and Blueberry Protein Smoothie

If you’re not big into the idea of using nutrition powders or you’ve simply run of out your go-to, you’ll love this creative recipe.

The egg’s protein aids muscle recovery and the choline in the yolk fights fat cells to give you that lean look you crave.

As an added bonus, the berries and grapes provide more than a day’s worth of vitamin C, which aids trim-down efforts further by warding off cortisol, a pesky stress hormone that triggers the storage of fat.

Protein Source: Cooked and cooled scrambled eggs, almond milk

Ingredients

  • 1 egg, beaten, scrambled, and cooled
  • 1 ripe banana, peeled and frozen
  • 1/2 cup fresh blueberries
  • 1/2 cup frozen red grapes
  • 3 large ice cubes
  • 1 cup unsweetened almond milk
  • 1/4 cup orange juice
  • 1/8 to 1/4 teaspoon ground cinnamon

Instructions

  • In a small skillet, scramble the egg over medium heat until fluffy and cooked through.
  • Remove from heat and set on a plate. Allow egg to cool to room temperature.
  • Add all ingredients for the smoothie to a blender and blend until completely smooth.

Best Protein shakes recipes for athletes

Right after a workout, the muscle building and repair process begins. The longer you wait to take in nutrients, the longer it will take your body to absorb them and your window for recovery closes.

Each recovery protein shakes recipes below include some sort of protein, whether it’s yogurt, milk or whey protein. Protein repairs muscle tissue damage and stimulates growth after a workout.

Anything with a high fat content in the shake isn’t ideal because it takes longer to break down. So try not to go overboard on the peanut butter or use ice cream.

A shake is ideal for athletes after their workouts because it will digest quickly and will get nutrients in their systems right away.

  • Strawberry Banana Orange Smoothie

This shake contain banana and orange which are the major ingredients of the shake. Below is the list of ingredients;

Ingredients

  • 1 cup Greek yogurt for protein and probiotics
  • 8 oz. of orange juice for Vitamin C
  • 1/2 banana for potassium
  • 1/2 cup of strawberries for Vitamin C and fiber

Instruction: put all the ingredients in a blender and blend until it becomes smooth.

  • Very Berry Smoothie

This is majorly a berry smoothie; it acts as antioxidant which helps to fight against diseases and makes an athlete stronger.

Ingredients

  • 1 cup Greek yogurt
  • 8 oz. skim milk
  • 1/4 cup frozen blackberries for antioxidants
  • 1/4 cup frozen blueberries for antioxidants
  • 1/2 frozen strawberries for Vitamin C and some fiber

Instruction: put all the ingredients in a blender and blend until it becomes smooth

  • Chocolate Banana Shake

Ingredients

  • 8 oz. low-fat chocolate milk
  • 1/2 frozen banana
  • 1 scoop of 100 percent chocolate whey protein
  • Ice

Instruction: put all the ingredients in a blender and blend until it becomes smooth

  • Strawberry Banana Shake

Ingredients

  • 1 scoop of 100 percent vanilla whey protein
  • 1/2 cup frozen strawberries
  • 1/2 frozen banana
  • 1-2 tsp. of honey
  • 8 oz. of orange juice or skim milk

Instruction: put all the ingredients in a blender and blend until it becomes smooth.

  • ·        Nut Butter Smoothie Recipe

Ingredients

·        ¾ cup (6 oz.) Reduced Fat Milk Soy Milk, or Almond Milk (Plain, Vanilla, or Chocolate)

·        ½ cup (4 oz.) Greek Yogurt

·        2 Tablespoon Nut Butter (Peanut, Almond, or Sun Butter)

·        1 Tablespoon Honey

·         ¾ cup (6 oz.) Ice

Instruction: put all the ingredients in a blender and blend until it becomes smooth

Best Protein Shakes Recipes for bodybuilders

Switch up your nutritional routine and step out of the mundane with these fresh takes on shakes.

Looking for a new muscle-building shake to jump-start your nutrition plan? Bypass the basic “add water and mix” shakes, and pack some serious power and flavor into your protein with these simple but delicious recipes.

  • ·        Pumpkin Spice Smoothie

To prepare this shake, add some cacao powder to the mix. The benefits are twofold: the added cacao enhances taste and delivers healthy antioxidant power.

If you want a lean shake that’ll keep you burning fat and build your muscle, this is a great go-to recipe!

Ingredients

·        Vanilla 1 scoop

·        Carob/cocoa powder 1 tablespoon

·        Pumpkin 1/4 cup

·        Spinach 1 cup (or 1 scoop greens powder)

·        Water 8 oz.

·        Ice

·        Pumpkin spice to taste

·        Toffee-flavored Stevia to taste

Direction

Place all ingredients in a blender and pulse blend until desired consistency is reached.

  • Chocolate Peanut Butter Smoothie

Within 2-3 minutes, you can prepare this shake means there’s no excuse not to fuel your body with healthy fats, energy-boosting carbs, and a little extra protein.

Ingredients

·        Whey Milk Chocolate 2 scoops

·        Water 8 oz.

·        Ice 1/4 cup

·        Natural peanut butter 2 tablespoon

·        Banana 1

·        Greek yogurt 1/4 cup

Directions

·        Place all ingredients in a blender.

·        Pulse blend until desired consistency is reached. Serve immediately.

  • ·  Peanut Butter Cup Bliss Smoothie

This chocolate and peanut butter combo is a great lower-carb option that fits well into just about any diet plan!

Ingredients

·        Iso-Whey Gourmet Chocolate 1 scoop

·        Unsweetened almond milk 4 oz.

·        Peanut butter (or powdered peanut butter if preferred) 1 tablespoon

Directions

Place all ingredients in a blender. Blend until desired consistency is reached.

  • Orange Cream shake

When it comes to his protein shakes, this shake takes clean indulgence to a whole new level. Whip this recipe up to keep sweet-tooth cravings at bay.

Not a fan of orange and vanilla? Change up the flavor profile and create the clean, frothy shake of your dreams.

Ingredients

·        Whey Vanilla Cake 1 scoop

·        Artic Zero Orange Dream ice cream 2 scoops

·        Vanilla almond or coconut milk 16 oz

·        Sugar-free whipped cream to top

·        Orange zest to top

Directions

  • Blend the protein powder, ice cream, and milk together.
  • Pour the mixture into a tall glass, and top with whipped cream and orange zest
Discover the best quality protein powders to make your own protein shake for bodybuilding and fitness. Click here to learn more

More resources: Protein powders: The good and the badBuy Dianabol online

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