Protein shake in blender: How to Make Protein Shakes in a Blender

How to Make Protein Shakes in a Blender

Protein shakes are a popular and healthy post-workout drink or a convenient but nutritious breakfast on-the-go that you can make with your blender. Many creative recipes for protein shakes combine protein powder or natural protein with fruits, vegetables and other healthy options that elevate this simple, filling drink. Read this guide to learn more about protein shakes and how to make them in your blender.

WHAT IS A PROTEIN SHAKE? 

Protein shakes are often used after working out for extra nourishment or as a quick and easy snack or meal. They can range in their protein content, and may also contain some carbohydrates and fat. Protein shakes are often made using a blender and protein powder, mixed with other fresh ingredients like fruits, vegetables, liquids such as dairy or water, yogurts and more.

BENEFITS OF DRINKING PROTEIN SHAKES 

Protein shakes have many benefits. You can drink them after working out to help build and repair muscle, or enjoy them as a filling meal replacement. Protein shakes can also come in handy on a busy day when you might not have access to a meal or snack, but want to maintain a balanced diet or when you’d like to use up fresh produce from the garden.

WHAT ARE THE DIFFERENT TYPES OF PROTEIN USED FOR SHAKES?

Different ingredients can be used as the base protein for protein shakes. Depending on your preferences, you might use a protein powder, milk or other liquid, fruits, vegetables, nuts, other ingredients or a combination of these to create a protein-rich, delicious shake.

PROTEIN POWDER

Protein powder comes in a variety of different types. Whey protein is a common variety and is derived from milk. Casein is another protein that is derived from milk, but is different from whey protein because it may be digested and absorbed more slowly. Other less common but still widely used forms of protein include pea protein, egg-white protein and mixed plant protein.

NUTS OR NUT BUTTER

Nuts and nut butters are not only delicious but full of protein. Some common nuts and nut butters you might consider including in your shake are almonds, peanuts, cashew and walnuts. Nut butters may also have added sugar, so keep that in mind as you decide on ingredients. If you’d like to have more control over the ingredients in your shake, consider making your own homemade nut butter.

SEEDS

Seeds can be a great source of protein to add to the mix of your shake or even to sprinkle on top of the final product. Chia seeds, flax seeds or hemp seeds are all great high protein vegan and paleo options.

FRUITS AND VEGETABLES

Fruits and vegetables are great additions to protein shakes because of their flavor, but some are also rich in protein themselves and can be a great foundation for your shake. Some high-protein fruits include guava, avocado and kiwi. Some high-protein vegetables are spinach, kale and sweet potato.

OTHER PROTEIN SOURCES

Other great sources of protein for your shakes include garbanzo or lima beans, silken tofu, cottage cheese or Greek yogurt. Once you have a base recipe you enjoy, you can get creative with flavors and textures and levels of protein to achieve your desired outcome.

HOW TO MAKE A HOMEMADE PROTEIN SHAKE: STEP BY STEP

Follow the steps below to make a basic homemade protein shake in your blender. Experiment with fresh produce, different types of protein and sweet toppings to make it your own.

1. CHOOSE A BASE

Add ice or frozen fruit right to your blender. Frozen berries or bananas work well as a base if you want to opt for something more flavorful.

2. ADD PROTEIN

Next, decide what type of protein you’d like to use. You can use protein powder or a natural protein. You can also use a few different sources of protein such as nut butter, protein powder, chia seeds and greek yogurt.

3. ADD FRUITS AND VEGETABLES

Although adding fruits and vegetables is optional, they are a great way to add extra nutrients, incorporate fresh ingredients and add flavor and sweetness naturally. Fresh produce from the garden or the farmer’s market is a delicious and healthy addition to any shake.

4. ADD SWEETENER

If you’d like to add a bit of sweetness to your protein shake, you can add honey, agave, maple syrup or any other sweetener you prefer. You may not need to sweeten your shake at all depending on if you already added fruit or protein powder.

5. ADD LIQUID

Add a conservative amount of liquid at first to be sure your protein shake has the right consistency. Continue adding liquid as needed during the blending process. You can add milk, almond milk or another dairy-free alternative, or even water if you’d like to keep it simpler.

6. BLEND

Begin blending your protein shake on low, slowly increasing the speed based on how smooth you’d like it to be. You can use the Ice Crush, Icy Drinks and Smoothie settings on select KitchenAid® blenders to help make blending simple and smooth. Blend until it has your desired texture. Pour your protein shake into a glass or cup and enjoy.

7. CLEAN YOUR BLENDER

Be sure to clean your blender thoroughly when you are finished, so it is ready for your next protein shake creation.

PROTEIN SHAKE RECIPE IDEAS 

Protein shakes can range from basic ingredients like protein powder and water to creative, elevated takes that include fresh produce and natural sources of protein. Take a look at the recipe ideas below to spark your inspiration.

CHOCOLATE PROTEIN SHAKE

Chocolate protein shakes can be made with chocolate protein powder and unsweetened almond milk. Other additions might include frozen bananas, homemade nut butters and cocoa powder. Top your chocolate protein shake with a bit of homemade whipped cream for some added sweetness. Add a shot of espresso to make it a mocha protein shake.

VANILLA PROTEIN SHAKE

Elevate your basic vanilla protein shake recipe with the addition of chia seeds or a sprinkle of freshly ground cinnamon. Unsweetened almond milk in place of water can help add just a bit of flavor and creaminess, too.

PEANUT BUTTER PROTEIN SHAKE

A peanut butter protein shake is packed with protein and has a thick, creamy flavor. Chocolate, vanilla or banana are great additions to a peanut butter shake, and you can even experiment with making your own peanut butter at home. Top your peanut butter shake with some dark chocolate chips for a little indulgence.

COFFEE PROTEIN SHAKE

A coffee protein shake is a great way to enjoy a post-workout recovery drink along with your morning coffee. Make a delicious homemade cup of coffee and allow it to cool before adding it to your protein shake. Raw honey is a great sweetener and vanilla almond milk can be a delicious addition, too.

MINT PROTEIN SHAKE

Start with a delicious chocolatey base and then add a hint of mint extract or even fresh mint from your garden to make this refreshing protein shake in your KitchenAid® blender. Get creative by sweetening it with diced medjool dates or adding cacao nibs for a bit of crunch.

COOKIES AND CREAM PROTEIN SHAKE

If you’re looking for some extra protein but also have a sweet tooth, a cookies and cream protein shake might be the perfect fit. Using vanilla protein powder, chocolate graham crackers and milk, you can create simple and delicious cookies and cream protein shakes at home with your KitchenAid® blender.

PUMPKIN SPICE PROTEIN SHAKE

With pumpkin pureé, pumpkin pie spice, vanilla protein powder, banana and almond milk, you can make this dessert-like protein shake. The thickness of this shake makes it creamy and delicious like you might imagine a pumpkin pie milkshake to be. You can even make your own homemade pumpkin pureé to add more authentic flavor.

TIPS FOR IMPROVING YOUR PROTEIN SHAKE RECIPE 

Once you’ve determined the best ingredient combination for your tastes, it’s time to mix them together to create a creamy, delicious shake. You can experiment with different flavors and thicknesses, as well as different sources of protein to find the right combination for you.

HOW TO MAKE PROTEIN SHAKES TASTE BETTER

  • Experiment with natural sources of protein instead of powders

  • Add a bit of sweetener, such as honey, agave, dates or maple syrup

  • Add milk to make it more like a milkshake

  • Combine it with your favorite smoothie recipe

  • Blend with fresh fruit

  • Mix unflavored protein powder with cocoa powder

  • Add toppings such as chocolate chips, fresh fruit and nuts

HOW TO MAKE A PROTEIN SHAKE THICKER

  • Use less liquid

  • Use milk or coconut cream instead of water

  • Add frozen banana or avocado

  • Add ice

  • Add nut butter

  • Add chia seeds, flax seed, or rolled oats

HOW TO MAKE PROTEIN SHAKES LESS CHALKY 

  • Use natural sources of protein rather than powder

  • Consider using milk or dairy-free milk instead of water

  • Add the liquid first and then slowly incorporate the protein powder

SHOP KITCHENAID® BLENDERS FOR MAKING PROTEIN SHAKES

KitchenAid® blenders come in a variety of speeds and capacities to ignite your imagination with the turn of a dial. With the four part blending system to take on tough ingredients and settings such as Ice Crush on select models to make your shakes smooth, the possibilities are endless. Mix up your next protein shake, homemade juice or milkshake creation with fresh ingredients from your garden and your favorite flavors.

KSB4026BE

KSB4027PA

KSB4028BM

KSB1332DG

LEARN MORE ABOUT HOW TO USE KITCHENAID® BLENDERS

  • How to Use a Blender

    Learn how to use a blender step by step. Discover multiple uses for your blender, including blending with dry & frozen ingredients, creating smoothies and more.

  • How to Make Juice in a Blender

    Enjoy the great taste of fresh juice with the help of your own blender. Learn how to make juice in your blender and start creating new flavor combinations.

  • How to Make the Perfect Smoothie at Home

    Want to enjoy a great smoothie without having to pay a lot for it? Follow our step-by-step instructions and recipes to make the perfect smoothie at home.


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How to Make a Protein Shake

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Protein shake 101! Everything you need to know about making a protein shake, the difference between shakes and smoothies, why protein shakes are good for weight loss and six protein shake flavors.

Protein shakes seem to have made a comeback in the health world! But gone are the days of putting protein powder and water into a blender bottle and shaking it up… the recipes I’m sharing are blended and packed with so many delicious ingredients!

Sure, you have to get your blender out, but I promise it’s worth it! These protein shakes are so simple to make, tasty and filling!

Protein Shake FAQs

What is a protein shake?

If the first thing that comes to mind when you think of protein shakes is body builders… you’re not wrong but also not 100% right! Protein shakes are essentially a blended drink like a smoothie that has high amounts of protein.

Why would you want to add more protein to your diet?

So many reasons! It’s great for balancing out your snacks and meals so you feel fuller and more satisfied. It can help you build muscle, increase energy and can help with weight management.

What’s the difference between a protein shake and smoothie?

The biggest difference is the protein! Both are blended drinks that can contain a variety of ingredients, but smoothies don’t always include protein and they tend to be very fruit forward.

Are protein shakes good for weight loss?

Yes! Protein shakes are amazing for weight loss and weight management. My recipes are made with whole food ingredients and packed with nutrients and protein. Enjoy one for a snack or replace a meal with a protein shake.

How to Make a Protein Shake Without Banana

A lot of protein shake recipes call for a frozen banana which gives the shake that thick and creamy texture. They also add a bit of sweetness, without being too overpowering, as well as, extra nutrients like potassium.

That said, I know that some people simply don’t like bananas, need a low-sugar option and/or are allergic so I have some options for how to make shakes without banana:

  • ice – replace the frozen banana with additional ice (about 1 cup). It will give the shake volume and add a nice, frozen slushy texture.
  • frozen milk ice cubes – this is the same concept, but instead of using regular ice cubes, make frozen cubes using your favorite non-dairy milk (like almond or coconut) and use about 1 cup of these cubes instead of the frozen banana.
  • frozen cauliflower rice – I use frozen cauliflower rice in my shakes all the time and it works as a low-sugar replacement for frozen banana. I do find that it adds a different texture to shakes, especially if you use a large amount. I’d start with 1/4 cup, give the shake a taste and then add more if needed.
  • frozen zucchini – Like frozen cauliflower, frozen zucchini works great as a low-sugar replacement for frozen banana. It also doesn’t add a ton of flavor! You can blanch or steam your zucchini before freezing if you want to make it easier to digest, but I don’t find this necessary.
  • frozen fruit – other frozen fruit options like frozen berries or frozen peaches work great as a substitute for frozen banana, but they usually have more flavor and can change the taste of your smoothie more than banana does. Just keep that in mind if you’re planning to use them as a sub.

How to Incorporate Protein Shakes into a Healthy Diet

While protein shakes are a great addition to your diet they are just one piece of the puzzle! Make sure you are getting a variety of nutrients in through a balance of fruit, vegetables, lean proteins and healthy fats. Here’s an example meal plan that includes a protein shake:

  • Breakfast: I have been hooked on oatmeal for breakfast lately! So many different ways to enjoy this yummy breakfast.
  • Lunch: I typically have a salad for lunch – it’s always a mixture of lots of vegetables, protein and healthy fats.
  • Snack: Protein shake – make a protein shake for an energy boost to get over the afternoon slump. You’ll get energy and feel satisfied until dinner.
  • Dinner: Take your pick when it comes to dinner options! Again, make sure there’s a mixture of vegetables, protein and fat.

Ways to Add Protein

While your mind might go straight to “protein powder”, there are actually multiple ways to add protein to your shake!

  • Protein powder – I’m hooked on Nuzest protein powder because of their minimal, clean ingredient list but check out my full post about protein powder as well.
  • Greek yogurt – yogurt packs a punch when it comes to protein!
  • Cottage cheese – just like yogurt, you can add cottage cheese to shakes for an added protein boost.
  • Nuts – add nuts or nut butter to your shake for added protein. Add peanuts, almonds or cashews for the most protein.
  • Seeds – seeds also have protein! Add pumpkin, hemp, flax or chia seeds to your smoothie for an extra protein boost.

More High Protein Snacks to Try

  • No Bake Protein Balls
  • Protein Overnight Oats
  • Peanut Butter Protein Cookies
  • Peanut Butter Chocolate Protein Bars
  • Protein Cookie Dough
  • High Protein Blueberry Muffins
  • Double Chocolate Protein Muffins
  • Protein Waffles

Be sure to check out my full collection of high protein snacks as well.

Vanilla Protein Shake
  • ▢ 1 frozen banana, in chunks
  • ▢ 1 scoop (25g) vanilla protein powder
  • ▢ 3/4 cup almond milk
  • ▢ 1/4 teaspoon cinnamon
  • ▢ 1/4 teaspoon vanilla extract or scraped vanilla bean
  • ▢ 1/2 Tablespoon chia seeds or flaxseed, optional
  • ▢ handful of ice
Coffee Protein Shake
  • ▢ 1/2 cup cold brew
  • ▢ 1/2 cup non-dairy milk, I like oat or coconut milk for extra creaminess
  • ▢ 1 frozen banana, in chunks
  • ▢ ¼ cup frozen cauliflower rice, or ice
  • ▢ 1 scoop (25g) vanilla protein powder, (or chocolate protein powder)
  • ▢ 1/2 Tablespoon chia seeds
  • ▢ 1/4 teaspoon cinnamon
  • ▢ 1 Tablespoon almond butter
Banana Protein Shake
  • ▢ 1 frozen banana, in chunks
  • ▢ 1 scoop (25g) vanilla protein powder
  • ▢ 3/4 cup milk
  • ▢ 1/4 cup Greek yogurt, or more milk
  • ▢ 1/2 Tablespoon chia seeds or flaxseed, optional
Chocolate Protein Shake
  • ▢ 1 scoop (25g) chocolate protein powder
  • ▢ 1/2 Tablespoon cocoa powder
  • ▢ 1 frozen banana, in chunks
  • ▢ 3/4 cup milk
  • ▢ 1/2 Tablespoon chia seeds or flaxseed,, optional
  • ▢ handful of ice
  • ▢ coconut whipped cream, for topping, (optional)
Vegan Berry Protein Shake
  • ▢ 1 scoop (25 g) vanilla protein powder
  • ▢ 1 cup frozen mixed berries
  • ▢ handful of spinach, optional
  • ▢ 1 cup non-dairy milk
  • ▢ 1 Tablespoon cashew or almond butter
  • ▢ 1/2 T chia seeds or flaxseed, optional
  • ▢ ice,, if necessary
Peanut Butter Protein Shake
  • ▢ 1 scoop (25g) vanilla protein powder
  • ▢ 2 Tablespoons peanut butter or peanut butter powder, + more for drizzling
  • ▢ 1 frozen banana, in chunks
  • ▢ 3/4 cup almond milk
  • ▢ handful of ice, if necessary
  • Add all ingredients except any toppings to a blender.

  • Blend until smooth. Taste and adjust ice or ingredients if needed. Add toppings (if using) and enjoy!

Serving: 1vanilla protein shake | Calories: 237kcal | Carbohydrates: 31g | Protein: 23g | Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 496mg | Potassium: 575mg | Fiber: 5g | Sugar: 15g

Nutrition information is automatically calculated, so should only be used as an approximation.

  • blender

Additional Info

Course: Breakfast/Snack

Cuisine: American

Keyword: protein shake

Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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20 excellent recipes for protein shakes

Photo: Murziknata, AdobeStock

Protein shakes are indispensable for those who adhere to proper nutrition and a healthy lifestyle. They help to get the norm of protein, improve digestive and metabolic processes, promote weight loss. We tell 20 best recipes at home!

1. Banana Protein Shake

Photo: gastrolabweb.com

This shake doesn’t even require powdered protein.

You will need: 100 g cottage cheese, 250 ml milk, 2 egg whites, 50 ml yogurt, 200 g banana.

Preparation: Whisk the egg whites until fluffy and puree the rest of the ingredients in a blender. Gently mix both masses.

2. Oatmeal Protein Shake

Photo: pinterest.com

Add a tablespoon of protein powder if desired.

You will need: 200 ml milk, 2 tsp. cocoa, 3 tbsp oatmeal, 3 dates, 1 tbsp. peanuts.

Preparation: Blend oatmeal, peanuts and dates in a blender until smooth. Add cocoa with milk and whisk again thoroughly.

3. Protein shake with cottage cheese and berries

Photo: mobillegends.net

Very tasty with blackberries or currants.

You will need: 200 g cottage cheese, 2 tbsp. honey, 500 g berries, 2 tbsp. protein, 250 ml of milk.

Preparation: Blend cottage cheese with protein and berries in a blender until smooth. Add honey with milk and whisk again.

4. Protein cocktail with egg, grape juice and carrots

Photo: about-tea.ru

Unusual fruit and vegetable cocktail when you want variety.

You will need: 1 apple, 1 egg, 1 carrot, 1 tbsp. honey, 1 tbsp. peanuts, 1 glass of grape juice.

Preparation: Grind the peanuts in a blender, finely grate the apple and carrot and beat the egg. Mix all the ingredients and, if desired, smash again with a blender.

5. Protein shake with milk

Photo: pinterest. ru

The best recipe for a hearty and healthy protein shake.

You will need: 1 tbsp. protein, 1 tbsp. oatmeal, 250 ml milk, 1/2 banana, 1/2 peach, 1 pinch of cinnamon.

Preparation: Grind fruit, protein and oatmeal in a blender, add cinnamon with milk and blend again. Drink the cocktail cold.

6. Protein shake with kefir

Photo: anekdotok.ru

Perfectly digestible and suitable even for mild lactose intolerance.

You will need: 200 ml kefir, 1 apple, 1 tbsp. honey, 2 tbsp. oatmeal.

Preparation: Grate the apple on a fine grater, grind the flakes into flour and mix everything with honey. Add kefir and shake the cocktail.

7. Protein shake with strawberries

Photo: 1zoom.ru

This delicate cocktail is equally good for breakfast and dinner.

You will need: 200 g cottage cheese, 300 ml milk, 500 g strawberries, 60 g protein.

Preparation: Wash and dry the strawberries thoroughly. Place all ingredients in a blender and blend until smooth.

8. Protein Shake with Cocoa

Photo: chloehowl.com

A natural protein shake that will diversify your daily diet.

You will need: 250 g cottage cheese, 350 ml milk, 3 tbsp. cocoa, 5 walnuts, 2 tsp. honey, 1/2 banana, 2 ice cubes.

Preparation: Grind cottage cheese with milk until smooth. Separately grind walnuts, banana, cocoa and honey, and separately – ice. Mix all ingredients for the cocktail together.

9. Kiwi protein shake

Photo: kleo.ru

Not only healthy, but also very refreshing. You can add syrup or other sweetener.

You will need: 200 ml coconut milk, 2 kiwis, 1 tbsp. grated ginger, 5 sprigs of parsley, 1 tbsp. flaxseeds.

Preparation: Grind parsley, ginger and seeds in a blender. Add kiwi fruit and coconut milk and whisk again.

10. Protein shake with coffee

Photo: skgdt.ru

It works especially well with vanilla protein powder.

You will need: 150 ml coffee, 60 g protein, ice.

Preparation: Shake coffee with protein powder until smooth. Add crushed ice to the cocktail.

11. Protein shake with spirulina

Photo: pinterest.se

A double serving of benefits, because spirulina is rich in vitamins and microelements.

You will need: 250 ml vegetable milk, 1 handful of spinach, 1 tsp. spirulina, 1 tbsp protein, 1 banana, 1 handful of berries, 1 tsp. lemon juice.

Preparation: Grind everything except vegetable milk in a blender until smooth. Pour in the milk and shake the cocktail again.

12. Protein shake with chia seeds

Photo: pinterest.ru

Chia seeds can be soaked in water or milk for a couple of hours in advance.

You will need: 1 banana, 1 handful of spinach, 1 tbsp. protein, 1 glass of vegetable milk, 1 basil leaf, 1 sprig of mint, 1 tbsp. chia seeds, 1 tbsp. protein, 1 tbsp. lemon juice.

Preparation: Grind all greens with bananas until smooth. Put the rest of the ingredients in the blender and whisk the cocktail again.

13. Protein shake with cherries

Photo: alpsko.si

Cherries are pitted, fresh or frozen, it doesn’t matter.

You will need: 100 g cherries, 100 ml yoghurt, 150 ml milk, 2 tbsp. protein.

Preparation: Whisk protein with cherries in a blender. Add milk with yogurt and beat again.

14. Protein shake with chocolate

Photo: ignorelimits.com

The secret is that instead of cocoa there is natural dark chocolate.

You will need: 1 banana, 50 g dark chocolate, 2 tbsp. flax seeds, 40 g oatmeal, 2 tbsp. peanut butter, 1 tbsp. chia seeds, 450 ml vegetable milk, 2 dates.

Preparation: Peel the banana, chop it coarsely, put it in a bag and send it to the freezer to freeze. Put all the ingredients in a blender and whisk the cocktail until smooth.

15. Protein shake with spinach and dates

Photo: rozumnehubnuti.cz

Spinach-based protein shakes look very attractive due to their bright green color.

You will need: 1 banana, 2 dates, 40 g spinach, 1 tsp. flax seeds, 30 g protein, 100 ml milk.

Preparation: Peel the banana, remove the pits from the dates, rinse and dry the spinach. Place all ingredients in a blender and blend until smooth.

16. Protein shake with peanut butter

Photo: youtube.com

If you do not like fruit and vegetable cocktails, then this option is for you.

You will need: 300 ml milk, 100 g cottage cheese, 60 g peanut butter, 60 g peanuts, 1 pinch of cinnamon, 2 tbsp. honey.

Preparation: Grind peanuts with honey and peanut butter until smooth. Add cinnamon, cottage cheese and milk, and shake the cocktail again.

17. Avocado Protein Shake

Photo: blog.mybalancemeals.com

The simplest recipe with only three main ingredients! You can add another scoop of protein powder.

You will need: 1 banana, 1 avocado, 1 glass of milk.

Preparation: Grind the banana and avocado and blend in a blender until smooth. Pour in cold milk and grind everything again.

18. Protein shake with pear

Photo: ufkis33.ru

We advise you to choose a sweet and juicy pear.

You will need: 250 ml milk, 100 g cottage cheese, 1 tbsp. protein, 100 g banana, 100 g pear.

Preparation: Grind peeled fruit with cottage cheese and protein in a blender. Add milk and shake the cocktail.

19. Protein shake with walnuts

Photo: chocoladstvo.ru

We recommend preparing it with soy or nut milk.

You will need: 300 g cottage cheese, 300 ml vegetable milk, 10 walnuts, 2 tbsp. cocoa.

Preparation: Toast the walnuts in a dry frying pan and grind in a blender. Add the rest of the ingredients and whisk the cocktail until smooth.

20. Protein shake with apple

Photo: almased.com

One of the classic protein shake recipes for every day.

You will need: 250 g milk, 150 g apples, 100 g cottage cheese, 20 g peanut butter.

Preparation: Peel the apple and grind it in a blender. Add the rest of the ingredients and shake the cocktail thoroughly.

Protein shake, recipes at home

Every gym has a mystery man with a protein shake in a shaker. What are the benefits of these cocktails? How to create your own protein bar and not go broke, read this article.

Small eyeliner

The easiest way to reach your goal is with canned proteins. Protein powder is becoming more affordable: it can be found in sports nutrition stores, online stores and popular marketplaces (like Iherb or Ozon).

There are whey and egg proteins.

It’s worth noting that alcohol negates the benefits of protein, so it’s best to limit your drinking on your way to a great athletic future.

The rate of digestible protein is calculated for each individual, based on weight, intensity of physical activity. Approximate values, of course, can be obtained using reference books and calculators, but in this case it is better to contact a specialist so as not to catch a blow to the kidneys.

Yes, too much protein can put a lot of stress on the kidneys, so it’s important to drink plenty of water, exercise, and take good care of your own well-being.

Protein powder shakes

Let’s say right away: protein powders can be diluted with milk or water, as you like. Dairy products are usually tastier, but higher in calories (which is not critical, but not suitable for vegetarians and lactose-free dieters), and they are combined with fewer products.

So, for example, if you take sour berries as the main ingredient, then the milk may curdle into flakes. Doubtful pleasure.

There are flavored proteins like chocolate, vanilla or strawberry that make a complete shake on their own and don’t require any extra equipment. If this protein option is not suitable, you can always take the protein without taste.

Good summer

  • Sweet and hearty
  • Ripe fruits are hard to find out of season

This cocktail takes 7 minutes to prepare and a blender will help mix all the ingredients well into a smooth homogeneous mass.

Ingredients:

  • Milk or water – 250 ml
  • Protein powder – 2-3 scoops
  • Banana – ½ medium or 1 small
  • Peach – ½ medium
  • Sweet strawberries – 2-3 large berries

How to cook:

  1. Blend all ingredients in a blender for 5-6 minutes and pour into a shaker.

For those who like cocktails with chunks:

  1. Blend all ingredients except the banana in a blender.
  2. Banana should be cut into small cubes and thrown into a shaker, pour over a cocktail and mix.

The result is a sweet protein shake with a mild fruit flavor. It is easy to drink, well saturates the body with protein and healthy carbohydrates.

Recipe parameters Proteins Fats Carbohydrates Energy value
KBJU with milk 2.5% 35 72 8. 3 479 kcal
Complexity Plain
Time 7 minutes
Portions 1 (300ml)

A shake is approximately 25% of the recommended daily calorie intake (RDA = 1900 kcal).

Detox smoothies, important details

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Detox smoothie to cleanse the body and lose weight at the same time!

Detox smoothie to cleanse the body and lose weight at the same time!

Lagoon Blue

  • Vivid Blue
  • Large portion
  • Expensive superfoods

A distinctive feature of this cocktail is its bright blue color and light fresh taste. This drink contains a popular superfood. It just gives a special blue color. From the tools you only need a blender and 5-6 minutes of free time.

What we cook with:

  • Milk or water – 250 ml
  • Protein powder – 2-3 scoops
  • Blueberries – handful
  • Irga – handful
  • Blue Spirulina – 1.5-2 teaspoons

How to prepare:

  1. Blend everything with a blender.
  2. Decorate the finished cocktail with blue powder.
Recipe parameters Proteins Fats Carbohydrates Energy value
KBJU with milk 2.5% 35.4 7.7 34.6 339 kcal
Complexity Plain
Time 5-6 minutes
Portions 1 (280 ml)

Triple chocolate

  • Chocolate flavor
  • Available Ingredients
  • Dairy-free version is inferior in taste to

This is the name of the favorite of all the sweet tooth. Healthy, milky and chocolate – these three words most accurately describe the taste of a cocktail. One swipe of the shaker and you’re done, no blender or other kitchen gadgets needed.

What you need:

  • Milk 2.5% – 250 ml
  • Chocolate flavored protein powder – 2-3 scoops
  • Cocoa without sugar – 1 teaspoon
  • Powdered milk – 1 teaspoon

How to make:

  1. Shake all the ingredients in a shaker for 5 minutes.
Recipe parameters Proteins Fats Carbohydrates Energy value
KBJU with milk 2.5% 33.5 13 19 334 kcal
Complexity Plain
Time 7 minutes
Portions 1 (270 ml)

Ice latte

  • Light coffee flavor
  • Nice texture
  • Dairy-free version inferior in taste parameters
  • Need extra sugar

Any iced coffee lovers? After a hot workout, you want to drink something light, but satisfying, in this case, 260 ml of a cold coffee cocktail is at your service. You only need 6 minutes of time and a shaker.

We need:

  • Milk or water – 250 ml
  • Chocolate flavored protein powder – 2-3 scoops
  • Instant coffee – 1 teaspoon
  • Maple syrup/honey/other sweetener – 1 teaspoon

Step by step:

  1. Mix everything in a shaker except the instant coffee.
  2. Coffee should be dissolved in a small amount of warm water.
  3. Then stir in the rest of the ingredients.
Recipe parameters Proteins Fats Carbohydrates Energy value
KBJU with milk 2.5% 27.5 9,25 25.15 292 kcal
Complexity Plain
Time 6 minutes
Portions 1 (260 ml)

Milkshakes without ice cream – 10 recipes for every taste

A great alternative to your favorite drinks. A variety of recipes will satisfy even the most demanding sweet tooth.

Oatmeal milkshake recipes

Milkshakes are one of the best breakfast options, especially if you are on a diet. And one of the best ingredients for a cocktail is oatmeal.

Vegetable protein

Vegetable protein can be found in fresh produce. Protein is found in large quantities in legumes, seeds and nuts.

Of course, it would be difficult to make a delicious protein shake from seeds and legumes, so plant-based protein powder was invented, it is extracted from different components. (It can be hemp, soy or any other seed powder) It is suitable for vegetarians, vegans and people with lactose intolerance.

Cocktails with it are one to one similar to whey or egg proteins. Therefore, the previous recipes can be repeated with a vegetable analogue.

But this is not about that now. Who said you can’t make your own protein shakes? They are a little more difficult to make and inferior in terms of protein to carbohydrates, but they are high in fiber and healthy fats. Among this list there are products with not quite familiar names.

apples are rich in antioxidants, help relieve allergy symptoms and even fight cancer! Sesame seeds are high in vitamin B, calcium and iron. It helps keep bones strong and lowers cholesterol levels. Carrot is a strong helper in the fight against old age, it contains a lot of vitamins A, K, C and B6.

Gabriella Mlynarczyk in her book Clean and Dirty Drinking about herbal products.

This book also talks about good flavor combinations that can and should be used in cocktails. So, for example, apples are combined with all spices and ginger, and carrots with apple and parsley. Well, let’s take these tips into account.

Protein content per 100 grams:

Spirulina – 57.47

Pumpkin seeds – 33

Almonds – 18.6

Tofu – 17.9

Chia seeds – 15.62

Mycoprotein – 14, 5

Lentils – 9. 02

What are mycoprotein and spirulina?

Mycoprotein is a protein powder derived from mushroom protein. It is more and more often called a competent substitute for meat. Unlike soy analogues, mycoprotein contains a large amount of fiber, which helps to reduce blood cholesterol levels.

Spirulina is a green or blue powder obtained from seaweed. It is high in fiber and antioxidants that help the body detoxify quickly.

Protein shakes from the usual products

The trend to avoid animal products is also coming to sports. Is it possible to make a protein shake with only vegetable ingredients? Will it be inferior in quality? All answers are in the recipes.

Tropical morning

  • Yogurt cocktail
  • Lactic acid bacteria
  • Gets bored quickly
  • Sour berries can spoil the taste

It’s a hot morning in the tropics, in addition to a light breakfast, a soft fruit protein shake will fit well, you need a blender and 5-6 minutes of free time.

What you need:

  • Liquid yogurt – 100 grams
  • Chia seeds – 2 tablespoons
  • Peach – 1 medium
  • Berries – handful
  • Sesame seeds – for decoration (1 teaspoon)

Step-by-step recipe:

  1. Mix yogurt with seeds and let them swell a little.
  2. In a blender, puree fruit until smooth.
  3. Mix ingredients together, drink chilled and in good spirits.
Recipe parameters Proteins Fats Carbohydrates Energy value
KBJU 12.31 16 55 389 kcal
Complexity Plain
Time 5-6 minutes
Portions 1 (150-170 gr)

There are plain high protein yogurts available at your local grocery store. If you use them, you can achieve even more protein content.

Cereals

  • Dietary fiber
  • Good for digestion
  • Bran – a product for everyone
  • Reduced Portion

Grains in smoothies are a source of healthy fats, fiber and carbohydrates. Their valuable properties can and should be used in combination with cocktails. It will only take 5 minutes.

Ingredients:

  • Wheat bran or crumbled rice cakes – 2 tablespoons
  • Yogurt – 150 grams
  • Honey or other sweetener – 1 tablespoon
  • Strawberries or raspberries – handful

To prepare , you need to mix all the ingredients, after mashing the berries into a smooth puree with a fork. No blender or other kitchen appliances needed.

This shake has approximately 11 grams of dietary fiber and no cholesterol.

Recipe parameters Proteins Fats Carbohydrates Energy value
170 ml KBJU 17. 2 5.8 43 310 kcal
Complexity Plain
Time 5 minutes
Portions 1 (170 ml)

Charge for the day

  • Orange color and fresh taste
  • Blender not required
  • Extra sugar needed

This is what gives energy to run in the morning on business, work productively all day and enjoy all these processes.

Ingredients:

  • Freshly squeezed carrot juice – 200 ml
  • Fresh orange juice – 50 ml
  • Chia seeds – 2 tablespoons
  • Pumpkin seeds – 1 tablespoon
  • Honey or other sweetener – 1 tablespoon

Honey helps offset the acidity of orange juice, but honey can be omitted if the citrus is sweet enough.

How to:

  1. Pumpkin seeds need to be crushed.
  2. Then mix all the ingredients together and wait until the chia seeds disperse a little.
  3. Stir well before use.
Recipe parameters Proteins Fats Carbohydrates Energy value
KBJU for 270 ml cocktail 13.55 19.56 51.02 419 kcal
Complexity Medium
Time 15-20 minutes
Servings 1 (270 ml)

Green fitness

  • Large portion
  • Fast satiety + detox
  • Requires 15-20 minutes of free time

Detox cocktail in the heat? Simply and easily.

Ingredients:

  • Celery – 1 stalk
  • Apple – 1 medium
  • Green Spirulina – 1-2 teaspoons
  • Mint or lemon balm – 2-3 leaves
  • Water – 250 ml
  • Chia seeds – 2 tablespoons

Preparation order:

  1. Blend the green ingredients in a blender until smooth.
  2. Add seeds and garnish with mint leaves. It takes 15-20 minutes for the seeds to swell.

Chia seeds and spirulina help to provide the body with sufficient protein. Spirulina in addition colors the cocktail in a pleasant rich green color.

Recipe parameters Proteins Fats Carbohydrates Energy value
KBJU for 300 ml cocktail 27.64 1.31 24.49 214 kcal
Complexity Medium
Time 15-20 minutes
Portions 1 (300 ml)

Berry shaker

  • No blender required
  • Fast Protein
  • Requires 15-20 minutes of free time
  • Berries in season
  • Small portion

Suitable for those who love berries in all their manifestations. This is a sweet, aromatic drink with a touch of sunny summer. You can do without additional equipment, you will need a fork and a glass.

We take the following products:

  • Blackberry – handful
  • Blueberries – handful
  • Raspberries – handful
  • Water – 100 ml
  • Honey – 1 tbsp. spoon
  • Chia seeds – 1-2 tablespoons

Step by step:

  1. Mash all the berries with a fork until smooth.
  2. Shake in a shaker with honey and water.
  3. Add seeds and let steep.

With RSK = 1900 kcal, serving will be 19% of the recommended daily calorie intake.

Recipe parameters Proteins Fats Carbohydrates Energy value
KBJU for 170 ml cocktail 14.5 10.8 55.1 358 kcal
Complexity Plain
Time 15-20 minutes
Portions 1 (170 ml)

Gingerbread

  • Spicy flavor
  • Digestive benefit
  • Promotes detoxification of the body
  • Cinnamon and ginger – aggressive ingredients

Any gingerbread lovers? Then a spicy cereal cocktail will be a good option to saturate the body. You only need 7 minutes of free time.

Products:

  • Fresh ginger/powder – 0.5 tsp/on the tip of a knife
  • High protein yoghurt – 200 ml
  • Cinnamon – 3-4 pinches
  • Wheat bran – 1-2 tablespoons
  • Honey – 1 tablespoon

How to prepare:

  1. Mix all ingredients in a blender.
  2. Let it brew a little. Consume cool.
Recipe parameters Proteins Fats Carbohydrates Energy value
KBJU for 215 ml cocktail 20.1 6.72 31.6 255 kcal
Complexity Plain
Time 7 minutes
Portions 1 (215 ml)

Cinderella carriage

  • Fast digestion
  • Lightweight
  • For those who love pumpkin

Pumpkin fresh with a high protein content will not only help you cool down, but also brighten up your training days with a bright spicy cocktail. 5 minutes and voila!

Ingredients:

  • Pumpkin seeds – 1 tablespoon
  • Pumpkin juice – 100 ml
  • Cinnamon – 1 teaspoon
  • Sesame seeds – 10 grams
  • Water – 50 ml

Cooking process:

  1. Grind the seeds and mix them with the rest of the ingredients.
  2. Stir well before use.
Recipe parameters Proteins Fats Carbohydrates Energy value
KBJU for 170 ml cocktail 9.52 14.47 16.2 221
Complexity Plain
Time 5 minutes
Portions 1 (170 ml)

Q&A

Is it true that vegetable protein is worse than animal protein?

No, no, and again no. The only thing that can confuse when choosing a suitable vegetable protein is the ratio of amino acids. Some of them are not synthesized by the body, so you need to eat them. It’s just easier to get valuable amino acids with animal protein, but it’s also possible with a plant-based protein.
By the way, vegetable protein is digested faster and does not cause flatulence.

How much protein do you need per day?

Approximate calculation directly depends on body weight and intensity of sports. So, for example, for a person with a body weight of 75 kg and an average intensity of exercise, the daily norm of protein (in addition to being consumed with food) is 60-83 grams.

Which protein should I choose?

Depending on the chosen goals. For athletes who are constantly involved in the gym, it is easiest to use powdered proteins. Their significant disadvantages are the price and monotony of tastes, so beginners are advised to get by with natural ingredients. But this makes it possible to create a variety of variations of cocktails with different tastes and textures.