A good protein shake is one of the most effective ways to up your daily protein intake. Not only do they keep you pretty full, but they allow you to control how much protein you want to consume. There are plenty of pre-mixed protein shakes you can purchase from your grocery store or gas station, but you don’t always know what ingredients are in there and whether or not they are good for you. By making your protein shakes at home, you’ll be able to control exactly what goes in them and how much of each ingredient you want. Additionally, making your own protein shake is much more cost efficient, as you can just use the ingredients you have in your fridge. If you don’t know where to start when making your shake, here are five protein shake recipes you can follow to help keep your protein intake up.
Chocolate, Peanut Butter, and Banana Shake
This protein packed and delicious shake could be the perfect start to your morning, or an excellent way to refuel your body after your workout. For this protein shake, you’ll need 12 ounces of water, milk, or yogurt, 2 scoops of chocolate flavored whey protein powder, 1 banana, 1 cup of spinach, 2 tablespoons of natural peanut butter, and 1 tablespoon of cacao nibs or dark cocoa powder. Put all of your ingredients in your blender and mix until well combined. You can adjust your ingredients to find your ideal shake texture. This protein shake packs 59 grams of protein in 585 calories and 38 grams of carbohydrates. With all of the delicious chocolate and peanut butter goodness in this smoothie, you won’t be able to tell that there is an entire cup of nutritious spinach hiding in the shake.
Vanilla Chai Shake
If you’re looking for a sweet and spiced protein shake to start off your morning, this protein shake is the perfect recipe for you. For this protein shake, you’ll need ¼ cup of unsweetened almond milk or unsweetened vanilla almond milk for additional flavor, ¼ cup of chai tea, brewed from a teabag and chilled, 1 scoop of whey or plant-based vanilla protein powder, ½ of a frozen banana, ¼ teaspoon of ground cinnamon, ½ tablespoon of unsalted natural almond butter, and some optional water to help blend the ingredients together more smoothly. Combine your ingredients into your blender and mix until smooth. You can once again adjust the amount of these ingredients as needed to comply with texture preferences. This protein shake contains 17 grams of protein in just 219 calories and 9 grams of fat.
Green Monster Smoothie
If you’re looking for a green smoothie that will take care of your daily vitamin and nutrient needs, you need to try this protein shake. For this recipe, you’ll need ¼ cup of no-sugar-added apple juice, ¼ cup of water, 1 scoop of whey or plant-based vanilla protein powder, ½ of a Bosc pear, chopped, ½ cup of baby spinach, loosely packed, ¼ of a ripe avocado, and ½ of a frozen banana. Combine all of your ingredients into your blender and mix until smooth. You can adjust the amount of these ingredients as needed to comply with your own texture preferences. This smoothie combines many delicious flavors into one protein and nutrient packed shake, which contains 15 grams of protein in just 271 calories, 6 grams of fat, while giving you an additional 8 grams of dietary fiber.
Very Berry Super Shake
This shake is packed with protein, fiber, healthy fats, phytonutrients, and probiotics, giving you all of the nutrients and energy to get you through the day and through your next workout. This powerful protein shake can definitely be used as a meal replacement for anyone who needs a quick meal that you can eat on the go. For this protein shake, you’ll need 12 ounces of water, 1 cup of spinach, 2 cups of frozen mixed berries, 1/2 cup of plain low-fat greek yogurt, 2 scoops of vanilla whey protein powder, 1 tablespoon of walnuts, and 1 tablespoon of ground flaxseed. Mix all of your ingredients in a blender until you reach your desired consistency. Adjust your ingredients as necessary for your optimal shake texture. This fruity protein shake is completely packed with nutrients and will keep you feeling full for hours. This shake contains a whopping 57 grams of protein in just 500 calories, 11 grams of fat, and also provides you with 11 grams of dietary fiber.
Superfood Protein Shake
This final protein shake is the ultimate shake to help you get all of your nutrients in. Additionally, this shake still packs a powerful protein punch while still being fairly low in calories. For this shake, you’ll need 1/2 cup of frozen cherries, 8 ounces of water, 1/2 cup of chopped raw beets, 1/2 cup of frozen strawberries, 1/2 cup of frozen blueberries, 1/2 of a banana, 1 scoop of vanilla or chocolate whey or plant-based protein powder, and 1 tablespoon of ground flaxseed. Put all of your ingredients in your blender and mix until well combined and smooth. You can adjust your ingredients to find your ideal shake texture. This shake will give you a good mix of vitamins and antioxidants to help fuel your body throughout the day. This packed protein shake contains 28 grams of protein in only 329 calories, 4 g fat, 52 g carbs, and also provides you with 11 grams of dietary fiber.
Nutrient packed protein shakes you make at home can be the perfect way to start off your day or the perfect way to refuel your body after an intense workout without all of those excess sugary and unhealthy ingredients. By following a protein shake recipe, or even creating your own, you’ll be able to pack your body with the nutrients you need while also maintaining your protein intake. Hopefully this list gives you the perfect starting point for you when you go to make your next protein shake.
Lara Hill is a senior Public Relations major at Emerson College from Groton, Massachusetts. She has contributed to several college publications, holding multiple editing positions and focusing mainly on sports journalism. When she is not in class or writing, she loves to sail, watch sports with her friends and family, sing with her sisters, and play with her dog, Cassie.