Here are 105 different protein shake recipes compiled by experience as well as some of the greatest fitness and nutrition resources online!
Protein Smoothie Recipes for Weight Loss and Muscle Gain
Utilize all kinds of fruits, vegetables, spices, and fun ingredients like peanut and almond butter, honey, oatmeal, and flavor extracts. Whatever you have lying around probably can be used in one of these protein shakes.
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Without further adieu, here’s the list of protein shake recipes.
105 Protein Shake Recipes
Note: if instructions are not supplied, assume you should mix or blend all ingredients for a minute or two.
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The Arnold Schwarzenegger Protein Shake
The original whole foods protein shake was used by the Austrian Oak back in his professional bodybuilding days.
Read more about the shake here on Project Swole: The Arnold Schwarzenegger Protein Shake
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The Bad Girl
Ingredients & Instructions:
- 12 oz skim milk
- 4-8 Thin Mint Girl Scout cookies
- 4 ice cubes
- 2 scoops chocolate protein powder
-
Ultimate Banana Milk Shake
Ingredients & Instructions:
- 2 bananas
- 2 c. milk or water
- 1/2 c. ice
- 1 tsp. nutmeg
- 1 scoop protein powder
- 2 tbsp. honey
- 1 tsp. lecithin
- 2 scoops of ice cream (optional)
- Mix in blender.
-
Chocolate Peanut Butter Supreme
Ingredients & Instructions:
- 12 oz. water
- 4 ice cubes
- 1 tablespoon heavy whipping cream
- 1 tablespoon natural peanut butter
- 2 scoops chocolate protein powder
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Mocha Shake
Ingredients & Instructions:
- 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!
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Frozen Chocolate Banana
Ingredients & Instructions:
- 12 oz. Water
- 4 to 5 ice cubes
- 1 banana
- 1 tablespoon heavy cream
- 2 scoops chocolate protein powder
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German Chocolate Cake
Ingredients & Instructions:
- 12 oz. water
- 4 ice cubes
- 1 tablespoon heavy cream
- 1 tablespoon cream of coconut
- 2 scoops chocolate protein powder
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Tangerine Cream
Ingredients & Instructions:
- 12 oz. Tangerine Diet Rite
- 4 Ice Cubes
- 1 to 2 tablespoons heavy cream
- 1 to 3 scoops vanilla protein powder
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Root Beer Float
Ingredients & Instructions:
- 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
Ingredients & Instructions:
- 4 ice cubes
- 12 oz. water
- 2 scoops vanilla protein powder
- 1/2 cup pineapple chunks
-
Pina Colada Passion
Ingredients & Instructions:
- 12 oz. water
- 4 ice cubes
- 3 scoops vanilla protein powder
- 1/3 cup Pineapple chunks
- 2 tsp. Coconut extract
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Ultra Oatmeal Protein Shake Recipes
Ingredients & Instructions:
- 1 serving cooked plain oatmeal (1/2 cup precooked)
- 1 to 1½ scoops vanilla, chocolate, cinnamon bun, or any other favorite flavor protein powder
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Power Fudge: Vanilla or Chocolate
Ingredients & Instructions:
- 1 scoop chocolate or vanilla protein powder
- 3 to 4 tablespoons heavy whipping cream
- *mix in a bowl until the Ingredients & Instructions reach the consistency of cake icing. May be refrigerated or frozen.
-
Chocolate Banana Shake
Ingredients & Instructions:
- 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
Ingredients & Instructions:
- 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
Ingredients & Instructions:
- 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
Ingredients & Instructions:
- 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!
-
Raspberry Chocolate Thick
Ingredients & Instructions:
- 1 to 2 scoops of chocolate protein powder
- 6 to 8 ounces of whole (or 2%) milk
- 6 ice cubes
- 8 raspberries
- Mix in a blender on medium for 1 minute. Pour into a tall glass. Drink or eat with a spoon!
-
Banana Cheerio Quickfast
Ingredients & Instructions:
- 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
Ingredients & Instructions:
- 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
Ingredients & Instructions:
- 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!
-
Blastoff
Ingredients & Instructions:
- 1 single tall espresso shot
- 12 oz milk
- 2 scoops vanilla protein powder
- scoop ice
-
Juicy Lucy
Ingredients & Instructions:
- 10 oz apple juice (can use orange/blend)
- 1 scoop ice
- 1/2 large banana
- 4 frozen strawberries
- 2 scoops vanilla protein powder
-
Peanut Butter Cup
Ingredients & Instructions:
- 2 scoops chocolate protein powder (you can also use vanilla protein powder + 1 tbsp cocoa powder)
- 1 tbsp natural peanut butter (smooth or chunky)
- 8 oz. water (or low-fat milk)
- 3-5 ice cubes
- add all Ingredients & Instructions to blender, whip, and serve.
-
Berries & Cream Shake
Ingredients & Instructions:
- 1 scoop of vanilla protein powder
- 1 scoop of ice
- 1 small can of pineapple juice (cook with boiling water)
- 1 handful of mixed berries
-
Banana Bread Shake
Ingredients & Instructions:
- 2 scoops protein powder
- 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
-
Banana Protein Shake
Ingredients & Instructions:
- 30g protein powder (plain or vanilla)
- 1 medium to large banana
- 8 oz. light Soy Milk
- 1 TBSP Linseed, Soy, and Almond Mixture
- 1 tsp Golden Syrup
- A few drops of vanilla essence/extract
- 3-4 cubes ice
- 1 TBSP low-fat natural yogurt (optional depending on diet)
- Throw into the blender for several minutes. Great as a meal replacement or after-workout snack!
-
Orange Vanilla Shake
Ingredients & Instructions:
- mix 2 scoops of vanilla protein powder
- 8 oz. Orange Juice
- 4-5 ice cubes
- 1 tsp. vanilla Extract
- ½ banana
- 2-3 frozen strawberries
- 2 packets of sweetener
-
Berry Good Shake
Ingredients & Instructions:
- mix 2 scoops of Raspberry Yogurt and protein powder
- 4 strawberries
- 15 blueberries
- 16 ounces of nonfat milk
- 1.5 cup of ice cubes.
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Protein-Carb Almond Blast
Ingredients & Instructions:
- mix 2 scoops of vanilla protein powder 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.
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Strawberry Nut Shake
Ingredients & Instructions:
- mix 2 scoops of vanilla protein powder or other protein with
- 1 cup of fat-free strawberry yogurt
- 6 shredded macadamia nuts.
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Plum Ice Shake
Ingredients & Instructions:
- mix 2 scoops of vanilla protein powder or other protein with
- 1 ripe plum (pitted) juice of 1 lemon
- 16 ounces of ice water
- 1/2 cup of ice cubes.
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Peppermint Oatmeal Shake
Ingredients & Instructions:
- mix 2 scoops of chocolate protein powder 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 & Instructions:
- mix 2 scoops of chocolate protein powder or other protein with:
- 1 cup of skim milk
- 5 ice cubes
- 1 cup of water
- 1 spoonful of instant coffee!
-
Plum-Lemon Cooler
Ingredients & Instructions:
- 2 scoops vanilla flavor protein powder
- 1 ripe plum, pitted
- juice of 1 lemon
- 1 tablespoon multi-vitamin powder
- 16 ounces of ice water
- 1/2 cup ice cubes
-
Wild Berry Boost
Ingredients & Instructions:
- 2 scoops vanilla flavor protein powder
- 8 raspberries
- 4 strawberries
- 15 blueberries
- 16 ounces of nonfat milk
- 1/2 cup ice cubes
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Peanut Butter Chocolate Truffle
Ingredients & Instructions:
- 2 scoops chocolate flavor protein powder
- 1 teaspoon creamy peanut butter
- 16 ounces of nonfat milk
- 1/2 cup ice cubes
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Creatine Catalyst
Ingredients & Instructions:
- 2 scoops vanilla flavor protein powder
- 5 Granny Smith apples
- 5 grams (one teaspoon) creatine powder
- 1/2 cup ice cubes
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-
Peanut Brittle Protein Shake
Ingredients & Instructions:
- 2 scoops vanilla protein powder
- 1 tbsp sugar-free instant butterscotch pudding mix, dry
- 1 tbsp natural peanut butter, chunky
- 8 oz. cold water or low-fat milk.
- 3-6 ice cubes
- Add all Ingredients & Instructions to blender, blend, and serve.
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The Hulk
Ingredients & Instructions:
- 2 scoops vanilla protein powder
- 1/2 tbsp sugar-free pistachio pudding mix
- 1 mint leaf or a few drops of peppermint extract (optional)
- 1 few drops of green food coloring (optional)
- 8 oz. cold water or low-fat milk
- 3-5 ice cubes
- Add all Ingredients & Instructions to the blender, blend, and pour into a cup.
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Oatmeal Meal Replacement Shake
Ingredients & Instructions:
- 1 cup dry measure oatmeal, cooked in water and cooled
- 2 scoops vanilla protein powder
- 3 dashes cinnamon
- 1/8 c sugar-free maple syrup or an equivalent amount of brown sugar replacement
- 1 tbsp chopped almonds (or flaxseed oil or natural peanut butter)
- 12 oz. water or low-fat milk
- Add all Ingredients & Instructions to the blender, blend, and pour into a cup.
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Cinnamon Roll Protein Shake
Ingredients & Instructions:
- 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 of artificial sweetener
- a few dashes of butter flavor sprinkles or butter-flavor extract
- 8 oz. water (or low-fat milk)
- 3 ice cubes
- Add all Ingredients & Instructions to blender, whip, and serve.
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Nada Colada Protein Shake Recipes
Ingredients & Instructions:
- 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 of artificial sweetener
- 4 oz. water (or low-fat milk)
- 3-6 ice cubes
- Add all Ingredients & Instructions to blender, whip, and serve.
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Low Carb Nada Colada Protein Shake
Ingredients & Instructions:
- 2 scoops vanilla protein powder
- 1/2 tsp sugar-free pineapple-orange drink mix
- 1/4 tsp rum extract
- 1/4 tsp coconut extract (or 2 tbsp shredded coconut)
- 1 packet of artificial sweetener
- 8 oz. water (or low-fat milk)
- 3-6 ice cubes
- Add all Ingredients & Instructions to blender, whip, and serve.
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Thick Banana Protein Shake
Ingredients & Instructions:
- 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, cappuccino, French vanilla, chocolate malt) - Mix in a blender until ice is completely crushed and mixed well.
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Banana Delight
Ingredients & Instructions:
- 8 oz. pure water
- 1/2 banana (frozen)
- 2 oz. protein powder
- 2 tsp. flax seed oil
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Strawberry Cheesecake
Ingredients & Instructions:
- 10 oz pure water
- 8 frozen strawberries
- 4 tbs. low-fat sour cream
- 10-15 drops of liquid artificial sweetener (optional)
- 1.5 oz. protein powder
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Blueberry Dream
Ingredients & Instructions:
- 10 oz. Pure water
- 1/2 cup fresh or frozen blueberries
- 1.5 oz. protein powder
- 2 tsp. flax seed oil
- 15 drops liquid artificial sweetener (optional)
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Fat Burning Peaches and Cream
Ingredients & Instructions:
- 8 oz. pure water
- 1 ripe peach
- 2 tbs. low-fat sour cream
- 8 drops liquid artificial sweetener (optional)
- 1.5 oz protein powder
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Quick Start Protein Shake Recipes
Ingredients & Instructions:
- 3 oranges or other fruit (fresh juiced only, NOT canned or bottled)
- 6 drops liquid artificial sweetener (optional)
- 1 oz. protein powder
-
Tropical Treat
Ingredients & Instructions:
- 8 oz. pure water
- 1/2 banana (frozen)
- 2 tbs. low-fat sour cream
- 1 tsp. coconut extract
- 10-15 drops of liquid artificial sweetener (optional)
- 1.5 oz. protein powder (vanilla flavor)
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Tropical Pleasure
Ingredients & Instructions:
- 8 oz. pure water
- 1/2 tsp. pineapple extract
- 1/2 tsp. coconut extract
- 1 tbsp heavy cream
- 1/2 frozen banana
- 1 heaping scoop (1 oz) of protein powder
- artificial sweetener to taste (optional)
- 2-3 ice cubes (optional)
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Chocolate Almond Delight
Ingredients & Instructions:
- 10-12 oz. pure water
- 15 raw almonds
- 1/2 tsp. coconut extract
- 1.5 oz protein powder (chocolate flavor)
- artificial sweetener 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 & Instructions
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Chocolate Lovers
Ingredients & Instructions:
- 12 oz pure water
- 1 tsp. pure cocoa powder
- 2 tbs. low-fat sour cream
- 10-15 drops of liquid artificial sweetener
- 2 oz. protein powder (chocolate flavor)
- 2 tsp. flax seed oil
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High Energy Shake!
Ingredients & Instructions:
- 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 powder
- artificial sweetener to taste (optional)
- 2-3 ice cubes (optional)
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Super Slimmer
Ingredients & Instructions:
- 8 oz. pure water
- 1 tbs. flax seed oil
- 1/2 ripe peach (peeled)
- 6 frozen strawberries
- 1 heaping scoop (1 oz) of protein powder
- artificial sweetener to taste (optional)
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Banana Almond Heavy Gainer
Ingredients & Instructions:
- 10-14 oz. of milk
- 1/2 cup raw almonds – blend with water only until creamy smooth then add…
- 1/2 large frozen banana
- 2 level scoops of protein powder
- artificial sweetener to taste (optional)
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Weight Gainer
Ingredients & Instructions:
- 14 oz. pure water
- 2 bananas or 2 scoops YAM Power
- 3 tbs. peanut butter
- 6 drops liquid artificial sweetener (optional)
- 2 oz. protein powder
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Mineral Power
Ingredients & Instructions:
- 10 oz. pure water
- 1 oz. liquid ionic plant source minerals
- 1 packet gelatin or Jello
- 1 tbs. flax seed oil
- 1 heaping scoop (1 oz) of protein powder
- artificial sweetener or to taste (optional)
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Healthy Honey Banana Shake
Ingredients & Instructions:
- 1 cup of pure water
- 1 big scoop of vanilla whey protein powder
- 3/4 cup of natural yogurt
- 1 banana
- 1 tsp of flax-seed oil
- 2 tsp of honey
- 1 tsp spirulena (optional)
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Rock N’ Roll Protein Shake
Ingredients & Instructions:
- 1 cup of pure water
- 1 big scoop of vanilla whey protein powder
- 3/4 cup of natural yogurt
- 1 banana
- 1 tsp of flax-seed oil
- 2 tsp of honey
- 1 tsp spirulina
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Banana Almond Creme
Ingredients & Instructions:
-
Fruit Smoothie
Ingredients & Instructions:
- 2 scoops protein powder strawberry
- 4 large strawberries
- blueberries ( a small handful)
- water (just a few drops)
- 1/2 C ice
- Splenda to taste
- Start by crushing the ice in the blender and then gradually add the
fruit and enough water to make it smooth. Finish off with the two scoops of
whey and enough Splenda to make it sweet.
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Pineapple Power
Ingredients & Instructions:
- 1 cup of pineapple juice
- 3 strawberries
- 1 banana
- 1 teaspoon of yogurt
- 1 scoop of your choice of protein
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Orange And Cream Delight
Ingredients & Instructions:
- 1 Bottle of Orange Gatorade
- 1 packet vanilla meal replacer
-
Strawberry Savior
Ingredients & Instructions:
- 4 scoops vanilla protein powder
- 8 fluid ounces water
- 1 Colombo strawberry yogurt
- 3 frozen strawberries
- 1 teaspoon creatine powder
- 1 teaspoon flax seed oil
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Vanilla Coffee Delight
Ingredients & Instructions:
- 10-12 oz. low-fat milk
- 2 scoops vanilla protein powder
- 1/2 cup low-fat coffee-flavored ice cream
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Heavy Gainer
Ingredients & Instructions:
- 3 scoops protein powder (vanilla/chocolate)
- 2 eggs
- 1 tbsp Peanut Butter
- 8 oz. milk
- 2 cups ice
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Egg-cellent Shake
Ingredients & Instructions:
-
The Best Protein Shake Ever
Ingredients & Instructions:
- 2 scoops chocolate protein powder
- 10 Ice Cubes
- 12 oz. fat-free milk
- 2 tbsp fat-free vanilla yogurt
- 1 tbsp reduced-fat peanut butter
- 2 tbsp hazelnut coffee
- 1/8 cup caramel ice cream topping
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Peanut Butter And Banana Shake
Ingredients & Instructions:
- 2 scoops vanilla protein powder
- 100g almond flakes
- 1 tablespoon peanut butter
- 500ml skim milk
- half banana
- 1 tablespoon honey
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The Best Overall Tasting Homemade Protein Shake
Ingredients & Instructions:
- 16 oz. skim milk
- 2 cups no-fat cottage cheese
- 3 scoops whey protein powder (vanilla)
- 1/2 cup non-fat, reduced-sugar vanilla yogurt scoop of your favorite fruit
(I like frozen strawberries & banana) - Splenda or Sweet-n-Low to taste (about
2 packets) - Handful of Ice
- Blend and chill. Makes 3 two-cup servings.
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Snickers® Protein Shake
Ingredients & Instructions:
- 3 Snickers® Bars
- 4 eggs
- 3 cups milk
- 2 tablespoons evaporated milk
- Chop the candy into cubes. Add the milk, and eggs, then mix; add the evaporated milk and mix.
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Butterfinger® Protein Shake Recipe
Ingredients & Instructions:
- 3 Butterfinger® Bars
- 4 eggs
- 3 cups milk
- 2 tablespoons evaporated milk
- Chop the candy into cubes. Add the milk, and eggs, then mix; add the evaporated milk and mix.
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Muscle Shake
Ingredients & Instructions:
- 1 c. low-fat milk
- 1/2 c. plain low-fat yogurt
- 1 banana, sliced
- 2 tbsp. protein powder
- 6 strawberries, sliced
- 1 tsp. wheat germ
- 1 tbsp. Honey or maple syrup
- 1/4 c. natural berry juice
- Pinch of nutmeg or carob powder
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Ginger Bread Man
Ingredients & Instructions:
- 1 packet of vanilla protein powder
- 1 graham cracker
- 1/2 tsp cinnamon
- 1 capful of vanilla extract
- 12oz. of water
- 4 Ice Cubes
- Blend 45 seconds
-
Creamy Coffee Ice Cream
Ingredients & Instructions:
- 1 packet of vanilla protein powder
- 13 oz ice cubes
- 3 oz water
- 2 tsp ground coffee
- Blend the ice cubes until you get snow. Add the protein, the ground coffee, and the water and blend for 5-10 minutes to a smooth consistency. Freeze for 30 – 60 minutes for thicker ice cream.
-
Apple Pie Delight
Ingredients & Instructions:
- 1 packet of vanilla protein powder
- 1 peeled and cored apple, cut into pieces
- 1 1/2 cups of milk
- 1/2 tsp cinnamon
- 1/2 tsp nutmeg
- 5 Ice Cubes
- Microwave the apple pieces for 2 minutes on high.
- Add all ingredients to blender, and puree for 30 seconds.
-
Chocolate Banana Chunk
Ingredients & Instructions:
- 3 bananas
- 6 eggs
- 4 tablespoons cocoa/hot chocolate powder
- 2 1/2 tablespoons peanut butter (chunky or creamy)
- 4 1/2 cups milk
- 3 tablespoons evaporated milk or powdered milk
- Pour the milk into a blender, add 3 of the eggs, and mix.
- Add 2 tablespoons of cocoa powder and mix.
- Add 2 bananas and 3 tablespoons of evaporated milk and mix.
- Add 2 tablespoons of cocoa powder, and 3 eggs and mix.
- Add the remaining banana, 2 1/2 tablespoons of peanut butter creamy or chunky, whatever suits your taste, and mix.
- This shake is for bodybuilders or athletes; NOT for couch potatoes.
-
Fruit and Fiber Protein Shake
Ingredients & Instructions:
- 1 c. nonfat milk or apple juice
- 1/2 fresh banana
- 3-4 fresh or frozen strawberries or 1/3 c. blueberries or peaches
- 1 tsp. wheat germ or bran
- 1-3 tbsp. protein powder made from milk & egg
- A few ice cubes if the fruit isn’t frozen
- Combine all in a blender. Whip until smooth and thick.
-
CINNAMON MOCHA PROTEIN SHAKE
Ingredients & Instructions:
- 1 scoop of protein powder
- 1 cup of 1%, skim, Lactaid, Rice, or soy milk
- 1/4-1/2 packet of sugar-free chocolate Carnation instant breakfast, sugar-free cocoa, or 1 tbsp. of sugar-free Hershey syrup
- 1/2 tsp. cinnamon
- 1 tsp.
- decaffeinated instant coffee
-
DREAM CREAM PROTEIN SMOOTHIE
Ingredients and Instructions:
- 1 scoop of protein powder
- 1/4 cup of orange Gatorade or orange Crystal Light
- 1 cup 1%, skim, Lactaid, Rice, Soy milk
- 1/4-1/2 packet of sugar-free vanilla Carnation instant breakfast
- 1 tsp. orange flavoring (optional)
-
BANANA SPLIT PROTEIN SHAKE RECIPE
Ingredients & Instructions:
- 1 scoop of protein powder
- 1/4-1/2 packet of sugar-free vanilla or chocolate Carnation instant breakfast
- 1/2 banana
- 2 cubes of fresh pineapple or 1 slice of canned pineapple in juice
- 1-2 strawberries fresh or frozen
- 3 ice cubes
-
CHOCOLATE MOCHA MINT PROTEIN SHAKE
Ingredients & Instructions:
- 1 scoop of protein powder
- 1/4-1/2 packet of sugar-free chocolate Carnation instant breakfast
- 1 tsp. instant decaffeinated coffee
- 2 drops of peppermint extract
- 1 cup 1%, skim, Lactaid, Rice, Soy milk
- 2 ice cubes
-
KEY LIME PIE PROTEIN SHAKE
Ingredients & Instructions:
- 1 scoop protein powder
- 1/4-1/2 packet of sugar-free vanilla Carnation instant breakfast
- 1-2 tsp lime juice
- 1 graham cracker (2-3 small squares)
- 2-3 ice cubes
- 1 cup 1%, skim, Lactaid, Rice, or Soy milk
-
STRAWBERRY BANANA FROST MILKSHAKE
Ingredients & Instructions:
- 1 scoop protein powder
- 1/4-1/2 packet of sugar-free strawberry Carnation instant breakfast
- 1/2 banana and 1-2 fresh or frozen strawberries
- 2-3 ice cubes
- 1 cup 1%, skim, Lactaid, Rice, or Soy milk
-
EGGNOG PROTEIN SHAKE
Ingredients & Instructions:
- 1 scoop protein powder
- 1/4-1/2 packet of sugar-free vanilla Carnation instant breakfast
- 1/2 tsp. allspice
- 1 graham cracker (2 small squares)
- 2-3 ice cubes
- 1 tbsp. sugar-free vanilla Coffee Mate creamer
- 1 cup 1%, skim, Lactaid, Rice, or Soy milk
-
TROPICAL FRUIT BREEZE PROTEIN SHAKE
Ingredients & Instructions:
- 1 scoop protein powder
- 1/4-1/2 packet of sugar-free strawberry Carnation instant breakfast
- 2 slices of frozen peaches
- 2 chunks of fresh pineapple
- 3 ice cubes
- 1 cup 1%, skim, Lactaid, Rice, or Soy milk
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PROTEIN FRUIT SMOOTHIE
Ingredients & Instructions:
- 1 scoop of Anywhey powder
- 1/2 cup low-fat plain or vanilla yogurt
- 2 fresh or frozen strawberries or any other fresh or frozen berries
- 1/2 banana
- 3 ice cubes
- 1/4 cup 1%, skim, Lactaid, Rice, or Soy milk
- 1 packet Splenda or any other sugar substitute desired
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HAZELNUT MOCHA CAPPUCCINO SHAKE
Ingredients & Instructions:
- 1 scoop protein powder
- 1/4-1/2 packet of both vanilla and chocolate sugar-free Carnation instant breakfast
- 1/2 cup water
- 1 cup 1%, skim, Lactaid, Rice, or Soy milk
- 3-4 drops of Hazelnut mocha sugar-free flavoring
- 2 tsp. of decaffeinated instant coffee
- 2-3 ice cubes
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SNICKERS BAR MOCHA PROTEIN SHAKE
Ingredients & Instructions:
- 1 scoop protein powder
- 1/2 cup cold coffee
- 1/2 cup 1%, skim, Lactaid, Rice, or Soy milk
- 3-4 drops of sugar-free caramel flavoring
- 1/4-1/2 packet of sugar-free chocolate Carnation instant breakfast
- 3 ice cubes
- 1 tsp. butternut flavoring extract
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BUTTERMILK FRUIT SHAKE
Ingredients & Instructions:
- 1 scoop protein powder
- 1 cup buttermilk
- 1/2 cup frozen fruit
- 1tsp vanilla flavoring extract
- 1 packet of Splenda or any other sugar substitute
-
Boysenberry Smoothie
Ingredients & Instructions:
- 1 scoop protein powder
- 1 cup fresh or frozen boysenberries
- 1 cup plain or vanilla low-fat yogurt
- 1/3 cup 100% apple juice
- 3-4 ice cubes
-
Frozen Fruit Glaze Protein Shake
Ingredients & Instructions:
- 1 scoop protein powder
- 1/4-1/2 packet of vanilla sugar-free
Carnation instant breakfast - 1/2 cup water
- 1/2 cup 100% orange juice
- 1/2 banana
- 2-3 frozen or fresh strawberries
- 2-3 ice cubes
-
Peanut Butter and Banana Protein Shake
Ingredients and Instructions:
- 1 scoop protein powder
- 1 cup 1%, skim, Lactaid, Rice, or Soy milk
- 1-2 tbsp. Skippy Natural peanut butter
- 1/2 banana
-
Holiday Pumpkin Spice Shake
Ingredients & Instructions:
- 2 scoops vanilla protein powder
- 8 oz. water
- 1 Tbsp. Flax oil
- 1 Tsp. Pumpkin pie spice
- 1 Tsp. Splenda Brown Sugar
- 8 oz. Yogurt
- 4-6 ice cubes
-
Dreamsicle
Ingredients & Instructions:
- 2-3 scoops vanilla protein powder
- Seeds from half a length of real vanilla bean
- 1 Tsp. Vanilla extract (real not imitation)
- 4 oz. water
- 6 oz. Orange juice + zest from half orange
- 3 Tbsp Whipping cream (heavy cream, not from a can)
- 1/2 cup vanilla yogurt (or frozen vanilla yogurt)
- Ice cubes at the end to add the desired consistency
-
Mango Madness
Ingredients & Instructions:
- 2-3 scoops vanilla protein powder
- 1/2 to 1 cup mango pieces frozen or freshly sliced natural mango
- 1 cup Brown Cow Vanilla cream top yogurt
- 1 Tbsp Flax seed oil
- 6-8 oz water
-
Tropical Protein Pina Colada
Ingredients & Instructions:
- 2-3 scoops vanilla low-carb protein powder
- 4 oz water
- 1/3 cup pineapple chunks (canned in water, or fresh) – freeze them for an icy texture
- Coconut milk or coconut extract (again, from a can for more fat or extract for low cal)
- 1/2 cup 2% milk + 1/2 cup pineapple low carb drink (like Diet V-8 tropical)
- 4-6 ice cubes
-
Fruity Carbohydrate High Protein Shake
Ingredients & Instructions:
- 1 banana (cut in pieces and frozen)
- 4-6 whole strawberries (from frozen berry package)
- 1/2 cup low-fat yogurt (or Brown Cow cream top for more calories)
- 1 cup orange or pineapple juice
- 2 scoops vanilla protein powder
-
PB&J Protein Shake
Ingredients & Instructions:
- 2 scoops vanilla protein powder
- 8-12 oz water (add 1% milk if you want a little creamier texture)
- 1 Tbsp. Natural (smooth) Peanut Butter
- 1 Tbsp. Flax oil or Flax meal
- 1 Tsp. No sugar Strawberry Jam
-
Chocolate Peanut Butter Cup
Ingredients & Instructions:
- 2 scoops chocolate protein powder
- 2 Tbsp Whipping Cream (heavy cream, not cream out of a can)
- 1 Tbsp. Peanut Butter
- 12 oz. water
- 1 Tbsp. Flax Meal
- 4-6 ice cubes
-
Carnation Protein Shake
Ingredients & Instructions:
- 1 cup skim milk
- 2 tsp. safflower oil
- Several pieces of ice
- 1 banana
- 1 package of Carnation Instant Breakfast (regular or low-carb)
-
The Balanced Meal Shake
Ingredients & Instructions:
- 1 cup milk
- 1 serving vanilla or chocolate protein powder
- 1 banana
- 1 Tbsp sugar-free pudding mix or 2 Tbsp regular pudding mix
- 3 oz. carrot
- 1 oz. raw spinach
- 3/4 cup ice
Blend everything but the ice until smooth. If it’s not sweet enough, add a packet of stevia. Then add the ice and blend again until smooth.
-
The Balanced Meal Weight Gain Shake
Ingredients & Instructions:
- 1 cup milk
- 1 serving vanilla or chocolate protein powder
- 1 banana
- 1 tbsp sugar-free pudding mix or 2 Tbsp regular pudding mix
- 3 oz. carrot
- 1 oz. raw spinach
- 3/4 cup ice
- 1/2 cup oatmeal
Blend everything but the ice until smooth. If it’s not sweet enough, add a packet of stevia. Then add the ice and blend again until smooth.
Final Thoughts
Protein shake recipes are powerful tools for achieving your fitness goals, whether you’re aiming to lose weight, build muscle, or enhance overall health. Lower-calorie protein shakes, packed with high-quality protein and minimal added sugars or fats, can support weight loss by keeping you full, preserving lean muscle mass, and reducing cravings. On the other hand, higher-calorie protein shakes serve as an excellent option for those looking to gain muscle and strength by providing the extra energy and nutrients needed for muscle repair and growth.
Choosing the right shake based on your specific needs and combining it with a well-structured diet and workout plan, will help you to optimize your progress and performance. Experiment with different ingredients, adjust portion sizes and find the perfect balance that aligns with your fitness journey. No matter your goal, the right protein shake recipe can be a convenient and delicious way to fuel your body and take your results to the next level!
This list is compiled from a bunch of sites including:
Bodybuilding.com
CriticalBench.com
EnergyFirst.com
Cooks.com
MuscleMaster.com
LifeBridgeHealth.org
Tags: creatine, creatine monohydrate, Diet, dieting, gain mass, gain muscle, kre-alkalyn, protein, protein shake, protein shakes, Recipes, Supplements
