Protein Breakfast Shake
During the week, I don't get a chance to eat lunch until around 1 and my breakfast time varies. Because I'm a teacher, it's not like I can pull out a snack whenever the urge strikes, so I'm always on the hunt for healthy breakfasts that will keep me full until my prep period.
Enter Slim Fast.
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| Protein Shake Recipes |
Now, I am NOT a Slim Fast person. Admittedly, I did it for my wedding and did see results, but that's not necessarily a road I plan to travel again; it just doesn't work for my lifestyle. But I found a can of their protein shake powder at the grocery store and thought I'd try it out.
I threw in some additions and am really satisfied with the result. I make it a few times a week, and it's just as delicious as it is filling. I drink it in my car around 7am, and with a fiber bar or some fruit around 10am, I'm good to go until lunch.
Protein Breakfast Shake
adapted from the SlimFast canister
8oz skim milk
1 scoop SlimFast High Protein Shake Mix
1 banana, broken into 3 or 4 pieces
1/4 cup peanut butter
1/2 cup crushed ice
Combine all ingredients in a blender (or in a large cup to use with an immersion blender) and blend until desired consistency.
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| Protein Shake Recipes |
Use any of these recipes to start your day, fuel up before a workout, or replenish your muscles after you've finished training. In any of the shakes, feel free to add 1 tablespoon of ground flaxseed and go with extra ice or no ice.
1. TD's Quickie
6 ounces water, juice, or almond milk
1 scoop egg white powder or whey protein isolate
6 ice cubes
Shake, stir, or blend, and enjoy!
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2. TD's Fat Burner
12 ounces water or unsweetened almond milk
2 scoops egg white powder or whey protein isolate
8 strawberries
1 tablespoon raw almond butter or ground flaxseed
6 ice cubes
Mix in a blender for 30 seconds.
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| Protein Shake Recipes |
3. TD's Preworkout Shake
8 to 12 ounces water
2 scoops egg white powder or whey protein isolate
1 banana
6 ice cubes
Mix in a blender for 30 seconds.
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4. TD's Daddy Shake (My kids love it!)
12 ounces fresh orange juice
2 scoops egg white powder or whey protein isolate
1 banana
2 tablespoons almond butter or natural peanut butter
6 ice cubes
Shake, stir, or blend.
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5. TD's Tropical Delight Shake
12 ounces water or orange juice
1 scoop whey protein isolate
1/4 cup each of as many fruits as you can find in the fridge
1 banana
6 ice cubes
Mix in a blender for 30 seconds.
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6. TD's Post-Game/Practice/Workout Recovery Shake
12 ounces water
2 scoops whey protein isolate
Before your event or workout, fill an empty water bottle with protein powder. After your event, add water and shake vigorously for 30 seconds.
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| Protein Shake Recipes |
7. TD's "Rise and Shine" Breakfast Shake
12 to 16 ounces fresh squeezed orange juice
2 scoops egg white powder or vanilla whey protein powder
1 banana
1/4 cup Greek yogurt
2 teaspoons organic vanilla extract
1 tablespoon ground flaxseed (optional)
1 tablespoon lecithin (optional)
Blend together for 30 seconds.
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8. Dr. Chris Mohr's Blueberry Blast
1 cup unsweetened vanilla almond milk
1 frozen banana (peel before freezing)
1/2 cup blueberries
1 scoop unflavored or vanilla protein powder
Mix in a blender for 30 seconds.
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| Protein Shake Recipes |
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9. Tropical Breeze
1 cup unsweetened vanilla almond milk
1 cup frozen pineapple
1 teaspoon shredded coconut or coconut milk
1/2 cup frozen blueberries
1 scoop unflavored or vanilla protein powder
Mix in a blender for 30 seconds.
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| Protein Shake Recipes |
10. Dr. Chris Mohr's Chocolate Chip "Ice Cream"
1 cup unsweetened chocolate almond milk
1 tablespoon natural almond or peanut butter
1 frozen banana (peel before freezing)
1 tablespoon cacao nibs
1 cup raw spinach
1 scoop chocolate protein powder
Dash of red pepper flakes (optional)
Mix in a blender for 30 seconds.
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IMPACT tip: Within 30 to 60 minutes after you train, have either a recovery shake or a meal. If you have a shake, give it a little "and then some" and add 5 to 10 grams of glutamine, an amino acid that helps in muscle building and recovery.
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| Protein Shake Recipes |
Protein Shake Recipes for muscle gain and fat loss.
Protein shakes are great additions to your meal plan. They can even be good meal replacements. Working for both muscle gain and fat loss. During my muscle-building phase, I had a shake every day. At morning and at night before I went to sleep. For me, it was the most convenient way of getting an additional 1000 Calories, without consuming what would be a lot of whole foods. There are a 100 recipes in this listing of protein shake recipes. If you can’t find what you like on this list, checkout my ultimate protein shake recipes list.
Here is my absolute favorite shake. If you don’t have any issues with Peanut Butter and Bananas this is the only shake recipe you will ever need.
Chocolate Banana Peanut Protein Shake
2 Scoops Chocolate Whey Protein Powder
1 Tbsp Cocoa Powder
1 Tbsp Peanut Butter
1 Large Banana
12 oz Milk
4-6 Ice Cubes
The process is simple. Put all the ingredients in a blender and blitz. You can add more ice cubes until you reach a consistency you are happy with. Some prefer the shake smoother, some prefer it thicker. You can add and subtract the quantities to get the desired nutritional profile. Building muscle phase? Add more milk, peanut butter, bananas. Weight loss? Swap water in for milk.
This is how I used the shake. During my muscle-building phase I needed calories badly. There was no way I could manage a surplus of 500 calories easily from whole foods. I upped the milk to 36 oz, added a second Banana, second tablespoon of Peanut butter and Cocoa powder. The upped the Calorie count to almost 1000. I made it in the morning and split the shake. Half in the morning, half at night. Some will know this as the LOMAD shake. LOMAD stands for Liter Of Milk A Day. GOMAD (gallon of milk a day).
When I was in fat loss mode, I made different changes. I wanted the protein to help maintain lean muscle, but I did not want a lot of carbs and/or fat. I switched to low-fat milk and had a smaller Banana. For fewer calories from fat and carbs and more from protein, replace the milk with water. This will give you a good protein boost.
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| Protein Shake Recipes |
The Best Protein Shake Ever
Ingredients:
2 scoops Chocolate Whey Powder
10 Ice Cubes
12 oz. fat-free milk
2 tbl spoon fat-free vanilla yogurt or Kefir
1 tbl spoon reduced fat peanut butter
2 tbl spoon hazelnut coffee
1/8 cup caramel ice cream topping
Lean Mass Banana Split Shake
1/2 frozen banana
2 Tbsp. Whipping cream (heavy cream, not cream out of a can)
2 Scoops Chocolate (no carb) Whey Powder
10-12 oz water
4-6 ice cubes
Heavy Gainer Protein Shake
3 scoops Chocolate Whey Powder
4 egg whites
1 tbls. Peanut Butter
8 oz. cold water
2 cups ice
Banana Bread Shake
Ingredients:
2 scoops Vanilla Whey Powder
1 Banana
1/2 Cup Rolled Oatmeal (cook with boiling water) or Bran
3/4 Cup Kellogg’s Bran Flakes
1 Bottle of Water
Sugar, Brown Sugar or Stevia Sweetener to taste
Banana Protein Shake
Ingredients:
1 scoop Vanilla Whey Powder
1 medium to large banana
8 oz. light Soy Milk
1 TBSP Linseed, Soy and Almond Mixture
1 tsp Golden Syrup
Few drops vanilla essence/extract
3-4 cubes ice
1 tb spoon low-fat natural yoghurt
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| Protein Shake Recipes |
Orange Vanilla Shake
Ingredients:
2 scoops Vanilla Whey Powder
8 oz. Orange Juice
4-5 ice cubes
1 tsp. Vanilla Extract
½ banana
2-3 frozen strawberries
2 packets of sweetener
Protein-Carb Almond Protein Shake Blaster
Ingredients:
2 scoops Vanilla Whey Powder
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.
Plum Ice Shake
Ingredients:
2 scoops Vanilla Whey Powder
1 ripe plum (pitted) juice of 1 lemon
16 ounces of ice water
1.2 cup of ice cubes.
Plum-Lemon Cooler
Ingredients:
2 scoops Vanilla Whey Powder
1 ripe plum, pitted
juice of 1 lemon
1 tablespoon multi-vitamin powder
16 ounces ice water
1/2 cup ice cubes
Wild Berry Boost
Ingredients:
2 scoops Vanilla Whey Powder
8 raspberries
4 strawberries
15 blueberries
16 ounces non-fat milk
1/2 cup ice cubes
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| Protein Shake Recipes |
Creatine Catalyst
Ingredients:
2 scoops Vanilla Whey Powder
5 Granny Smith apples
5 grams (one teaspoon) Creapureä £reatine powder
1/2 cup ice cubes
Peanut Brittle Protein Shake
Ingredients:
2 scoops vanilla protein
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
The Hulk Protein Shake
Ingredients:
2 scoops vanilla protein
1 tbsp sugar-free pistachio pudding mix
1 mint leaf or a few drops peppermint extract
1 tbsp Match Green tea powder
1 few drops green food coloring (optional)
8 oz. cold water or low-fat milk
3-5 ice cubes
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| Protein Shake Recipes |
Oatmeal Meal Replacement Shake
Ingredients:
1 cup dry measure oatmeal, cooked in water and cooled
2 scoops vanilla protein
3 dashes cinnamon
1/8 c sugar-free maple syrup or equivalent amount brown sugar replacement
1 tbsp chopped almonds (or flaxseed oil or natural peanut butter)
12 oz. water or low-fat milk
Cinnamon Roll Protein Shake
Ingredients:
2 scoops vanilla Whey Powder
1 tbsp sugar-free instant vanilla pudding
1/4 tsp cinnamon
1/2 tsp imitation vanilla (or 1/4 tsp extract)
1 packet artificial sweetener
a few dashes butter flavor sprinkles or butter-flavor extract
8 oz. water (or low-fat milk)
3 ice cubes
Nada Colada Protein Shake
Ingredients:
2 scoops vanilla Whey Powder
1/2 c pineapple-orange juice*
1/4 tsp rum extract
1/4 tsp coconut extract (or 2 tbsp shredded coconut)
1 packet artificial sweetener
4 oz. water (or low-fat milk)
3-6 ice cubes
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| Protein Shake Recipes |
Tropical Treat
Ingredients:
8 oz. pure water
1/2 banana (frozen)
2 tbs. low-fat sour cream
1 tsp. coconut extract
Stevia (optional)
2 scoops Vanilla Whey Powder
Super Healthy Honey Banana Shake
1 cup of pure water
1 big scoop of vanilla Whey Powder
3/4 cup of natural yoghurt or Kefir
1 banana
1 tsp of flax-seed oil
2 tsp of honey
1 tsp Spirulina
Rock N’ Roll Protein Shake
Ingredients:
1 cup of pure water
1 big scoop of vanilla Whey Powder
3/4 cup of natural yoghurt
1 banana
1 tsp of flax-seed oil
2 tsp of honey
1 tsp Spirulina
Pineapple Protein Shake Power
Ingredients:
1 cup of pineapple juice
3 strawberries
1 banana
1 teaspoon of yogurt
1 scoop of your choice of protein
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| Protein Shake Recipes |
Strawberry Protein Shake Savior
Ingredients:
4 scoops vanilla Whey Powder
8 fluid ounces water
1 colombo strawberry yogurt
3 frozen strawberries
1 teaspoon creatine
1 teaspoon flax seed oil
Vanilla Coffee Delight
Ingredients:
10-12 oz. low-fat milk
2 scoops vanilla Whey Powder
1/2 cup low-fat coffee flavored ice cream
Iso-Egg Heavy Gainer
Ingredients:
3 scoops Whey Powder Vanilla
4 egg whites
1 tbls. Peanut Butter
8 oz. cold water
2 cups ice
Peanut Butter And Banana Shake
Ingredients:
2 scoops USN Vanilla Muscle fuel
100g almond flakes
1 table spoon peanut butter
500ml skim milk
half banana
1 table-spoon honey
The Best Overall Tasting Homemade Protein Shake
Ingredients:
16 oz. skim milk
2 cups no-fat cottage cheese
3 scoops vanilla Whey Powder
1/2 cup non-fat, reduced-sugar vanilla yogurt scoop of your favorite fruit
(I like frozen strawberries & banana)
Stevia (optional)
Handful of Ice
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| Protein Shake Recipes |
PB&J Protein Shake
2 Scoops Vanilla Whey 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
Fruity Carbohydrate High Protein Shake – (Post or Pre-Workout)
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 Whey Powder
Tropical Protein Pina Colada Shake
2-3 scoops Vanilla low carb Whey Powder
4 oz water
1/3 cup pineapple chunks (canned in water, or fresh) – freeze them for 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
Root Beer Float
12 oz can of diet Root Beer
2 scoops Vanilla Whey Powder (carb-free)
4-6 ice cubes
2 Tbsp Whipping cream (heavy cream, not from a can)
Mango Madness
2-3 scoops Vanilla Whey 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
Dreamsicle Protein Shake
2-3 Scoops Vanilla Whey 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 can)
1/2 cup vanilla yogurt (or frozen vanilla yogurt)
Ice cubes at end to add desired consistency
Mineral Power
10 oz. pure water
1 oz. liquid ionic plant source minerals
1 packet knox gelatin
1 tbs. flax seed oil
1 big scoop of vanilla Whey Powder
Stevia (optional)
Rock N’ Roll Protein Shake
1 cup of pure water
1 big scoop of vanilla Whey Powder
3/4 cup of natural yoghurt
1 banana
1 tsp of flax-seed oil
2 tsp of honey
1 tsp Spirulina
Strawberry Savior
4 scoops vanillaWhey Powder
8 fluid ounces water
1 colombo strawberry yogurt
3 frozen strawberries
1 teaspoon creatine
1 teaspoon flax-seed oil
Vanilla Coffee Delight
10-12 oz. low-fat milk
2 scoops vanilla Whey Powder
1/2 cup low-fat coffee flavored ice cream
Peanut Butter And Banana Shake
2 scoops vanilla Whey Powder
100g almond flakes
1 table-spoon peanut butter
500ml skim milk
half banana
1 table-spoon honey
The Best Overall Tasting Homemade Protein Shake
16 oz. skim milk
2 cups no-fat cottage cheese
3 scoops vanilla Whey Powder
1/2 cup non-fat, reduced-sugar vanilla yogurt scoop of your favorite fruit
Stevia (optional)
Handful of Ice
Ginger Bread Man
1 scoop vanilla Whey Powder
1 graham cracker
1/2 tsp cinnamon
vanilla extract
12oz. of water
4 Ice Cubes
Blend 45 seconds
Creamy Coffee Ice Cream
1 scoop vanilla Whey Powder
13 oz ice cubes
3 oz water
2 tsp ground coffee
Apple Pie Delight
1 scoop vanilla Whey 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
Holiday Pumpkin Spice Shake (low carb/ diet shake)
2 Scoops Vanilla Whey Powder
8 oz. water
1 Tbsp. Flax oil
1 Tsp. Pumpkin pie spice
Stevia (optional)
8 oz. Yogurt
4-6 ice cubes
Fruit Smoothie
2 scoops Strawberry Whey Powder
4 large strawberries
blueberries ( a small handful)
water (just a few drops)
1/2 C ice
Stevia (optional)
Egg-cellent Shake
3 eggs
1/2 cup milk or 3-4 scoops vanilla ice cream
Tropical Pleasure
Ingredients:
8 oz. pure water
1/2 tsp. pineapple extract
1/2 tsp. coconut extract
1 tbs heavy cream
1/2 frozen banana
1 heaping scoop (1 oz) of Egg Protein
Stevia (optional)
2-3 ice cubes (optional)
Egg-cellent Shake
Ingredients:
3 eggs
1/2 cup milk or 3-4 scoops vanilla ice cream
Add all ingredients in blender. Blend and enjoy.
Banana Almond Creme
Ingredients:
1 Banana
12 Cup Milk
10 Almonds
1 Serving Protein
5 Ice Cubes
Chocolate Coffee Shake
Ingredients:
Mix 2 scoops of Milk Chocolate Protein
1 cup of skim milk
5 ice cubes
1 cup of water
1 spoonful of instant coffee!
Peppermint Oatmeal Shake
Ingredients:
Mix 2 scoops of Milk Chocolate Protein
1 cup sugar-free vanilla ice cream
1 cup oatmeal
2 cups non-fat milk
1.2 cup water
a splash of peppermint extract!
Banana Almond Creme
1 Banana
12 Cup Milk
10 Almonds
1 Serving Protein
5 Ice Cubes
Snickers® Protein Shake
3 Snickers® Bars
4 eggs
3 cups milk
2 tablespoons evaporated milk
Chop the candy into cubes. Add the milk, eggs, then mix; add the evaporated milk and mix.
Protein Bars Shake
3 Protein Bars
4 eggs
3 cups milk
2 tablespoons evaporated milk
Chop the Protein Bars into cubes. Add the milk, eggs, then mix; add the evaporated milk and mix.
Muscle Shake
1 c. low-fat milk
1/2 c. plain low-fat yogurt
1 banana, sliced
2 tbsp.Whey Powder
6 strawberries, sliced
1 tsp. wheat germ
1 tbsp. honey or maple syrup
1/4 cup of any frozen berries
Pinch of nutmeg or carob powder
Mineral Power
Ingredients:
10 oz. pure water
1 oz. liquid ionic plant source minerals
1 tbs. flax-seed oil
1 heaping scoop (1 oz) of protein of choice
Stevia (optional)
Weight Gainer
14 oz. pure water
2 bananas or 2 scoops YAM Power
3 tbs. peanut butter
Stevia (optional)
1 scoop of your choice of protein
Pineapple Power
1 cup of pineapple juice
3 strawberries
1 banana
1 teaspoon of yogurt
1 scoop of your choice of protein
Banana Delight
Ingredients:
8 oz. pure water
1/2 banana (frozen)
2 oz. protein of choice
2 tsp. flax-seed oil
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| Protein Shake |
Strawberry Cheesecake
Ingredients:
10 oz pure water
8 frozen strawberries
4 tbs. low-fat sour cream
Stevia (optional)
1.5 oz. protein of choice
Blueberry Dream
Ingredients:
10 oz. Pure water
1/2 cup fresh or frozen blueberries
1.5 oz. protein of choice
2 tsp. flax-seed oil
Stevia (optional)
Peaches and Sour Cream
Ingredients:
8 oz. pure water
1 ripe peach
2 tbs. low-fat sour cream
Stevia (optional)
1.5 oz protein of choice
Quick Start
Ingredients:
3 oranges (fresh juiced only, NOT canned or bottled
Stevia (optional)
1 oz. protein of choice
High Energy Shake!
Ingredients:
10 oz pure water
10 strawberries (Fresh or Frozen)
1 tbs. flax-seed oil
1/2 tsp Matcha Green Tea Powder
1/2 tsp vanilla extract
1 heaping scoop (1 oz) of protein of choice
Stevia (optional)
2-3 ice cubes (optional)
Super Slimmer
Ingredients:
8 oz. pure water
1 tbs. flax-seed oil
1/2 ripe peach (peeled)
6 frozen strawberries
1 heaping scoop (1 oz) of protein of choice
Stevia (optional)
Heavy Gainer
Ingredients:
10-14 oz. pure water
1/2 cup raw almonds – blend with water only until creamy smooth then add…
1/2 large frozen banana
2 level scoops (2 oz) of protein of choice
Stevia (optional)
Weight Gainer
Ingredients:
14 oz. pure water
2 bananas or 2 scoops YAM Power
3 tbs. peanut butter
Stevia (optional)
2 oz. protein of choice
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