10 Nutritious and Delicious Protein Shake Recipes

10 Nutritious and Delicious Protein Shake Recipes

10 Nutritious and Delicious Protein Shake Recipes

Protein shakes seem like one of the trendiest foods today, and while I’m a big proponent of eating rather than drinking nutrients in the form of whole foods, I do think they have their place in the lives of those of us who are busy and/or very active. If you wake up early to work out and be to work by 8 am, a nutrient-rich shake may be the answer for you as you rush out the door. The same may be true if you regularly perform resistance or endurance workouts and have a protein goal that is difficult to consume through solid foods. Either way, consuming an adequate amount of protein during the day and at meals (whether in shake or food form) can help keep you satiated and maintain your blood glucose level, preventing you from eating more at a later time to compensate for skipping a meal.

It is important to note that most people easily consume the amount of protein recommended by the Academy of Nutrition and Dietetics and the American College of Sports Medicine. The recommended amount of protein for the average lightly-active person is .36 g/lb of body weight. For athletes, the recommendation ranges from .5-.8 g/lb of body weight, with endurance athletes requiring less and strength training athletes requiring more. Amounts above this have not been shown to provide any extra benefit and may actually be harmful to the kidneys over time (1).


The basic recipe I use for my protein shakes is as follows:

    • 1 cup frozen + 1 cup liquid OR 1 cup fresh + ¾ cup liquid (see below for clarification)
    • 1 scoop protein powder
    • Equal parts added wet and dry ingredients (optional)
      • Wet ingredients: yogurt, cottage cheese, nut butter, oil, extract, honey
      • Dry ingredients: flaxseed meal, chia seeds, coconut flakes, oats, nuts/seeds, quinoa, cacao nibs, chocolate chips, cocoa powder, cinnamon

Frozen = ice or frozen fruit/vegetables

Fresh = fresh fruit/vegetables

Liquid = water, milk, juice, coffee

For the sake of consistency with the nutrition information and because milk brands vary in nutrients, I will list water as the liquid used in most of my recipes, but you can substitute your favorite milk or other liquid in all of them.


Enjoy these treat-like shake recipes that are packed with protein, healthy fats, and micronutrients!

 

Apple Pie
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Ingredients
  1. ½ cup ice
  2. ½ peeled apple
  3. 1 cup water
  4. 50 g vanilla protein powder
  5. 2 tsp cinnamon
  6. 2 Tbsp oats
  7. 1 Tbsp honey
Notes
  1. Cinnamon protein powder may be used instead of vanilla.
Craving Wellness http://www.craving-wellness.com/
Chocolate-covered Berry
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Ingredients
  1. 1 cup frozen berries
  2. 1 cup water
  3. 50 g chocolate protein powder
Craving Wellness http://www.craving-wellness.com/
Choconut
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Ingredients
  1. 1 cup ice
  2. 1 cup water
  3. 50 g chocolate protein powder
  4. 2 Tbsp peanut butter
  5. 2 Tbsp coconut flakes
Craving Wellness http://www.craving-wellness.com/
Mocha
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Ingredients
  1. 1 cup ice
  2. 1 cup chilled coffee
  3. 50 g chocolate protein powder
  4. 1 tsp vanilla extract
Craving Wellness http://www.craving-wellness.com/
Orange Creamsicle
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Ingredients
  1. ½ cup ice
  2. ½ frozen banana
  3. ½ cup water
  4. ½ cup orange juice
  5. 50 g vanilla protein powder
Craving Wellness http://www.craving-wellness.com/
PB&J
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Ingredients
  1. 1 cup frozen berries
  2. 1 cup water
  3. 50 g vanilla protein powder
  4. 2 Tbsp peanut butter
  5. 2 Tbsp oats
Craving Wellness http://www.craving-wellness.com/
Peanut Butter Cup
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Ingredients
  1. 1 cup ice
  2. 1 cup water
  3. 50 g chocolate protein powder
  4. 1 Tbsp peanut butter
  5. 1 tsp vanilla extract
  6. 2 Tbsp chocolate chips
Notes
  1. Optional ingredients: 1/4 cup cashews, almonds, and/or walnuts
Craving Wellness http://www.craving-wellness.com/
Thin Mint
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Ingredients
  1. 1 cup ice
  2. 1 cup water
  3. 50 g chocolate protein powder
  4. 1 tsp mint extract
  5. 1 Tbsp chocolate chips
  6. 1 Tbsp cocoa powder
Craving Wellness http://www.craving-wellness.com/
Triple Berry
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Ingredients
  1. 1 cup frozen mixed berries
  2. 1 cup water
  3. 50 g vanilla protein powder
Craving Wellness http://www.craving-wellness.com/
Tropical Treat
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Ingredients
  1. ½ cup ice
  2. ½ cup mango
  3. ½ cup pineapple
  4. 1 cup water
  5. 50 g vanilla protein powder
  6. ¼ cup non-fat vanilla Greek yogurt
Craving Wellness http://www.craving-wellness.com/
 

References

  1. Nutrition and Athletic Performance

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Collette Sinnott, RD, CPT

Hi there! I am a registered dietitian & certified personal trainer with a love of cooking and the outdoors! I created this blog to share my nutrition and fitness expertise and promote healthy lifestyles focused on disease prevention. I advocate for variety in food choices without restriction and encourage others to eat mostly nutrient-dense foods while including enjoyable foods. I am also passionate about fitness and recognize the benefit in moving a little each day!

  • Continuing #tacotuesday with some shrimp tacos at home. Threw some brown rice, beans, and spinach together with shrimp and added minced garlic, salsa, tapatio, cumin, chili powder, and a little salt for some great flavor! Topped with plain Greek yogurt and mozzarella cheese on whole wheat tortillas.
👉HINT: plain yogurt tastes surprisingly like sour cream which means you can get an extra dose of probiotics, protein, and calcium by making this simple swap!
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🌰 Nuts/seeds
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