Saturday, December 27, 2014

34 Nourishing Protein Shake Recipes

One common way to build lean muscle is to drink protein shakes. They are a fast and easy meal replacement that can provide everything you need in one glass in terms of vitamins, minerals, carbohydrates, fats, and protein. One problem with most protein shakes is that they don’t taste very good. These protein shake recipes show you how to make delicious protein shakes that you’ll look forward to drinking. This will result in you making them more often, improving your chances of success with your dieting and muscle-gaining strategy.

The best homemade protein shakes for after workout snacks, refueling and meal replacement…

1. French Toast Protein Shake

Here’s a great way to start your morning with the familiar taste of French toast, but with a lot more protein added and less of the bad stuff. She’s starting it off with fat free cottage cheese, which will provide texture, and plenty of protein on its own. If that wasn’t enough though it also has a scoop of vanilla protein powder which will likely also contain amino acids and other nutritious elements. Cinnamon and nutmeg combine to provide the classic taste of French Toast, and of course the vanilla flavor from the protein powder helps too.

butterscotch applepie protein shakes
Photo: Chelsea’s Messy Apron

2. Butterscotch Apple Pie Protein Shake

If apple pie is your thing, this protein shake has you covered with an added twist of butterscotch added to it. This is a great beverage to indulge in if you want to satisfy your sweet tooth without ruining your dieting efforts. These look so good you might not want to drink them, but we think you will. They contain a few different sources of protein, including yogurt, almond milk, and a banana, and for good measure they’ve included a good portion of vanilla flavored protein powder. Not all protein is created equally, so it’s good to include different foods that all contain it so you are getting a rounded dose of protein in one shake.

3. Mocha Breakfast Protein Shake

Here’s one way to have your morning coffee in a much healthier way, with the delicious taste of mocha combined with the benefits you’ll receive from a high-protein start to the day. Greek yogurt adds to the protein content, but we’d recommend adding the optional scoop of protein powder to really make sure that you’re getting the protein you need from this. This is especially true if you lift weights in the morning, as it will help you recover from your workout and feel less fatigued throughout the day. There will be a strong taste of coffee because you are adding ground coffee or espresso powder right to it.4. Blueberry Cheesecake Protein Shake

You won’t find cheesecake on many diet programs unless there is a free day when you can eat whatever you want. That’s why this protein shake is so special because it provides the flavor of a dessert along with the nutritional benefits of added protein and other good things for you. Real blueberries means you’re getting plenty of antioxidants, and since this isn’t an actual cheesecake you’ll get the benefits of those antioxidants since they won’t be battling through a bunch of sugar, butter, and cream cheese. A scoop of vanilla protein powder insures you’ll get the protein you need.

5. Dark Chocolate Peppermint Protein Shake

If you’re a fan of Thin Mint cookies or Andes Mints, you’ll want to try this dark chocolate peppermint protein shake because it combines the irresistible taste of chocolate with the cooling effect of peppermint. They’ve really gone gourmet with this protein shake, and they’re using Designer Whey Gourmet Chocolate Protein Powder to give it plenty of protein but still have it taste good. They’re also recommending a high quality cocoa powder, which will boost the chocolate taste drastically, and make you feel like you’re really cheating on your diet, though you won’t be.

6. Pina Colada Protein Shake

If you like pina coladas this is one protein shake you can get caught in the rain with. It provides the combination of pineapple and coconut along with plenty of protein so that you can feel energized and let your muscles heal if you are doing a strength training program. Actual pineapple gives it its pineapple flavor, and coconut milk as well as coconut extract give it the taste of coconuts. Vanilla protein powder gets the call as the main protein source, and is a popular choice because it blends up well with other ingredients without being overpowering.

blueberry maple protein shake
Photo: Minimalist Baker

7. Blueberry Maple Protein Shake

This protein shake advertises that it is like having a pancake in a class. That’s because it uses maple flavoring along with blueberries just like you find in blueberry pancakes with syrup on them. Frozen blueberries are a great item to keep stocked in your freezer because they come in handy in so many recipes. They’ll provide antioxidants, and the maple flavor comes from maple extract so you’ll get the flavor of maple syrup without the added sugar. There’s even flaxseed meal used here so you will be getting omega-3s as well as added protein.

8. Chocolate Avocado Protein Shake

The avocado in this chocolate protein shake will make it extra smooth and creamy, while adding healthy polyunsaturated and monounsaturated fats to your diet. It also adds potassium and fiber to help your entire system. The chocolate flavor comes from chocolate protein powder, so it may not have as much of a chocolate taste as if you were using real chocolate. If you wanted to add some chocolate to it, be sure to use dark chocolate so you can avoid the dairy and sugar in milk chocolate and get the antioxidants of dark chocolate.

9. Peach Pie Protein Shake

Get the flavor of peach pie in liquid form with this protein shake that has real fruit added for extra nutrients and vitamins. Frozen peaches are used, which means you won’t have to add ice to this shake to make it cold. It also means you’ll be getting real food instead of an artificially flavored protein shake. Almond milk and vanilla protein powder provide all the protein you’ll need, and help to round this out as a great nutritional offering for anyone that is trying to be fit, healthy, and have enough energy to fuel them through a busy day.

10. Vanilla Cream Protein Shake

Vanilla is the name of the game with this protein shake, and it comes in many different forms so it will definitely be the dominating flavor instead of just a spectator. The use of vanilla yogurt, vanilla extract, and vanilla protein powder means you’ll taste the vanilla and pretty much nothing else, so make sure this is a flavor you enjoy before embarking on this shake. It also works as a nice base to any other kind of shake you want to make, for example, adding any other ingredient with a more powerful flavor will immediately change the dynamic.

11. Caramel Apple Pie Protein Shake

When you add caramel to apple pie you definitely enhance the flavor, and this caramel apple pie protein shake has flavor to spare. Like many of her shakes she gets things going with a serving of fat free cottage cheese, and then adds in a scoop of vanilla protein powder. Add to that the essential apple pie spices and caramel extract for caramel flavor without the added sugar and calories of actual caramel, and you’re onto something here. A dash of cinnamon will have you believing you’re really eating apple pie with caramel if you close your eyes and imagine.

banana bread protein shake recipe
Photo: Best Cleanse Recipes

12. Banana Bread Protein Shake

Nothing quite beats the smell of banana bread baking in the oven, and you can capture that essence with this protein shake which uses plenty of bananas along with the same sort of spices and seasonings in banana bread so it gets the flavor just right. Bran flakes mean that you’ll be getting added fiber, which is always helpful when you’re trying to lose weight and look your best. There’s cinnamon and vanilla extract, as well as added vanilla flavor from the vanilla protein powder. Banana bread has never been this healthy and this can help you build a lean figure.

13. Pumpkin Pie Protein Shake

This protein shake is perhaps best consumed during the fall season, but it can also be used year round as a way to get your protein fix. This is a fun one because you get to use your choice of milk, and they say you can use regular milk or opt for soy or almond milk if you want to change things up. Vanilla protein powder gets used here, and that’s something you can rely on anytime you want to make your own protein shake creation, since it will boost the amount of protein without getting in the way of the flavor of the other ingredients.

14. Peanut Butter Cup Protein Shake

This peanut butter cup protein shake is like eating a peanut butter cup, only you get to drink it and also it contains plenty more protein, making it actually good for you. They’re using peanut flour here, something you may have to seek out the next time you’re out shopping. When combined with chocolate protein powder you are going to get the taste of a peanut butter cup without using peanut butter or actual chocolate. Take them up on the idea of the optional chia seeds, as you’ll get added protein and omega-3s, making this an even healthier beverage any time of the day.

15. Mango Banana Protein Shake

Bananas are a great addition to any shake because they thicken it up while adding fiber and potassium as well as plenty of flavor. Mango is a more exotic fruit that you probably didn’t think would ever be used in a protein shake. But the real surprise ingredient is mung beans, which are used to give this the protein it needs to be called a protein shake. If you want, you can also add a scoop of vanilla protein powder to it to increase the protein content even more. Three bananas are in this as well for plenty of fiber and potassium and added flavor.

16. Juicy Pear Protein Smoothie

Get the fruity flavor of pear in this protein smoothie made from actual pears. Why is this important? Because so many commercial protein shakes include artificial flavors to get them to taste better, which doesn’t really coincide with healthier eating. By using natural, wholesome ingredients you end up with a better finished product. There is protein from protein powder, cottage cheese, Greek yogurt, egg whites, flaxseed, and pistachios. That’s a lot of protein in just one glass.

peanut butter and jelly protein shake
Photo: Dashing Dish

17. Peanut Butter and Jelly Protein Shake

If you been missing the taste of a peanut butter and jelly sandwich because it’s not allowed on your diet program this is the shake to go with. The jelly she’s using is sugar free, or no sugar added, so you won’t be adding a lot in the way of carbohydrates. And since you aren’t eating any bread with this PB&J you will naturally be getting fewer calories and carbs. She’s using PB2 for the peanut butter flavor, which is a powdered form of peanut butter that provides the benefits of peanut butter with far fewer calories from fat.

18. Red Velvet Protein Shake

If you love the taste of red velvet cake, but can’t have it because of the diet you’re on or because you’re just trying to eat better, this is a great compromise. It will provide you with the taste you love without damaging any of your plans. Chocolate protein powder provides all the protein you’ll need, plus there’s cottage cheese and skim milk adding even more protein, as well as calcium. Low-free cream cheese gives the taste of the cream cheese frosting. They’ve even taken the extra step of adding red food coloring so you’ll feel like you’re eating red velvet cake, even though you aren’t.

19. Healthy Double Chocolate Malt

The only thing better than a chocolate malt is a double chocolate malt, and this protein-packed concoction will have you wondering if you are really eating healthy. But don’t worry because they’ve provided the numbers on this one and you’ll stay well within the parameters of most healthy eating guides. The two forms of chocolate are chocolate almond milk and cocoa, and there’s also malted milk powder to give it the classic taste of a malted. The use of bananas is a common one, as its a great way to thicken things up, smooth things out, and add plenty of nutrition at the same time.

20. Chocolate “Protein” Milkshake

This protein shake drinks just like a milkshake, but contains plenty of protein so that you can drink it before or after a workout to help your muscles develop. They’ve added quite a bit of tofu to this, but you won’t be able to taste it with the other ingredients that are included, like cocoa powder and vanilla extract. Tofu has the knack for taking on the flavor of what it’s served with, and in this case after you get done blending it all up you’ll only feel like you’re drinking a classic chocolate milkshake, even though it’s loaded with protein.

21. Orange Date Coconut Smoothie

Here’s a smoothie that you won’t soon forget because it is full of delicious foods that also provide plenty of health benefits. It’s a nite fruity break from chocolate protein shakes, and there’s a lot going on in just one glass. You’ll get the requisite amount of protein thanks to Greek yogurt and whey protein. The orange gives it the Vitamin C it’s famous for, and the date works to give it fiber as well as a unique flavor that is hardly ever added to protein shakes. They were thinking outside the box on this one, and even included coconut milk and coconut water for good measure.

banana split protein shake
Photo: Dashing Dish

22. Banana Split Protein Shake

This protein shake really embraces the idea of making it tastes as good as possible, even just like a desert. Rather than killing your diet with a trip to Dairy Queen for a banana split Blizzard why not make this protein shake instead. It contains banana of course, as well as pineapples and strawberries so you’re getting the classic ingredients of a banana split, without the need of a spoon. Cocoa powder gives it a chocolatey taste, and vanilla protein powder helps give it the vanilla ice cream flavor for full effect.

23. Honey and Walnut Spiced Protein Shake

This is one protein shake that defies the laws of protein shakes in general. We had yet to see a protein shake that was made with honey and walnuts as its main selling feature, and it works. It gets the assistance of vanilla protein powder to make it a bona fide protein shake, and the honey gives it extra nutrition, as do the walnuts with their healthy fats. Cottage cheese is used, which gives it even more protein, but what it really does is serves as a thickening agent to make this feel like a rich dessert rather than a protein shake.

24. Lemon Meringue Protein Shake

If you love lemon meringue pie, this lemon meringue protein shake is really going to be something special. It takes the flavor of lemon meringue pie and puts it in shake form so you get a tart yet refreshing drink and plenty of protein at the same time. Sugar-free lemon pudding mix is the secret ingredient here, making sure that you won’t be short on lemon flavor, and giving it a thickness that you’d expect from a pie. There’s fresh lemon juice used as well, so you will be getting natural lemon flavor and Vitamin C along with it.

25. Lime, Ginger and Coconut Smoothie

Here’s a great smoothie to try when you are tired of the typical chocolate and vanilla varieties. It combines the citrus taste of lime with the spiciness of ginger and coconut to smooth things out. They’ve included avocado in this as well, which if you’ve never tried blending an avocado into a smoothie you simply must try it. It smooths it out, helping it live up to the name smoothie, but it also boosts up the nutrition giving you more protein, potassium, and fiber than you would have had otherwise.

26. Mango Strawberry Protein Shake

Mangos and strawberries go together great, but they are not a flavor combination that you see too often in terms of protein shakes. You’ll be getting antioxidants from the strawberry and mango, as well as the fiber and potassium from a banana. There is protein powder used so you won’t be short on protein, and there’s almond milk used as the liquid to blend it all up in. Between the protein powder and the almond milk you’ll have the protein you need, but they also combine to make a nice thick shake.

homemade espresso protein shake
Photo: Cook Eat Paleo

27. Espresso Protein Shake

This protein shake combines your morning coffee with your desire to get fit and healthy. They’re using cashew milk, something you might have to get from your local health food shop, or opt for almond milk instead. They’ve added brewed espresso to this, and they also point out that you can use any other strong coffee to get similar results. The caffeine from the coffee will give you the same jolt, but the added protein from the protein powder will help sustain that energy with no crash later.

28. Charissa’s Favourite Superfood Smoothie

There are basically two types of protein shakes out there, ones that use protein powder to provide the protein, and others that rely on superfoods high in protein to deliver the goods. She’s gone the superfood route on this one, but has also helped them out with a scoop of protein powder. The superfoods she’s using are blueberries, strawberries, avocados, flaxseed, spinach, chia seeds, and if that wasn’t enough she’s using a scoop of greens as well. This is a big nutrient shot to your system.

29. Chunky Monkey Breakfast Shake

This protein shake is meant to be a healthy start to your day, and includes ingredients you typically find in Chunky Monkey ice cream. This includes banana as well as chocolate, and they’ve decided not to include any protein powder, although a scoop of chocolate protein powder could easily be added. The other ingredients are all so healthy, you can mix this up whenever you feel like a monkey, or at least a chunky monkey start to your day.

30. Chocolate & Pear Protein Shake

Chocolate and pear is an interesting combination, one that you don’t often see when it comes to protein shakes. It’s always good to keep your taste buds guessing as to what’s next, and happy when they realize that eating right doesn’t have to taste bad. What’s interesting is that she’s managed to sneak some spinach into this shake, adding greatly to the number of nutrients it contains, without messing up the delicious flavor. The pear and chocolate outdo the taste of the spinach, so you’re getting all of the value without the famous spinach flavor.

31. Dark Chocolate Protein Shake

Dark chocolate has many benefits, and perhaps most importantly is loaded with plenty of antioxidants. In this protein shake recipe she’s started it with cottage cheese, and for the milk she’s going with almond milk. She’s recommending that you use chocolate protein powder to enhance this with, and adding cocoa powder to it so that you have real chocolate flavor and not the strange tasting chocolate that accompanies most protein powders. She’s even included a raw organic egg for good measure.

blueberry smoothie
Photo: The Healthy Foodie

32. Blueberry Pancake Batter Smoothie

Here is a smoothie that gives you plenty of protein while tasting like blueberry pancake batter. If you always find yourself licking the spoon after mixing up a batch of blueberry pancakes, this is going to be right up your alley. It contains coconut water, one of the trendier items going around health food circles, as well as cottage cheese and Greek yogurt for a good amount of protein. If you were to add protein powder to this one vanilla would be the best flavor to use to keep the right taste going on.

33. Chocolate Hazelnut Coffee Protein Shake

This protein shake blends the addicting taste of coffee with chocolate and hazelnut to provide a unique protein shake experience. Be sure to use cold coffee in this one so that it blends up right. She’s saying you can use whey protein powder as an optional ingredient, and if you’re after a bona fide protein shake then you’d have to add the extra protein because there might not be enough protein filled ingredients in this to call it a protein shake without the help of protein powder, if you’re trying to build muscle.

34. A Dozen More Protein Shakes

You can find 12 more protein shake ideas at the Dashing Dish website. The great part is once you learn how to make a base protein shake bass you can doctor it up with a few simple ingredients and have a totally different tasting shake than before. It also gives you the know-how to try experimenting with your own shakes using the ingredients you prefer. That’s because you’re sure to get enough protein from a combination of protein powder and cottage cheese. Some of the offerings include Peanut Butter Maple, Superman-Ice Cream, Oatmeal Cookie, Cookies and Cream, and Strawberry Cheesecake.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.


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