Protein Recipes for Weight Loss, Muscle Gain, and Kids

Update 2/22/2011: With the addition of Shakeology, we now have 107 recipes including both the Greenberry and Chocolate flavors. There’s not too much nutrition information listed here, but you can figure out from the ingredients if the shake is meant for weight loss or weight gain… just use your brain.

Here are 70 107 different protein shake recipes. I have also included some links to a couple of the best protein powders on the market. Shakeology is nutritionally the healthiest protein powder I’ve ever found, while Optimum Nutrition produces the highest quality pure protein powder at an economical price. They have 1 lb, 2 lbs, 5 lbs, 10 lbs, and packets. Choose from over 20 flavors.

And now, without further ado…

Here is the List of 107 Protein Shake Recipes

** If instructions are not supplied, assume you should blend all ingredients together for a minute or so.

1. Shakeology – Greenberry

   The healthiest protein powder on the planet, Shakeology can be mixed with milk or water, or it can be used to make any of the recipes on this page. I recommend using the Greenberry flavored powder with any neutral flavored recipes, or anything containing fruits or vegetables.

   Click here for 30 Greenberry Protein Shake Recipes

2. Shakeology – Chocolate

   I recommend using the Chocolate flavored Shakeology protein powder with any neutral flavored recipes, or anything containing chocolate or peanut butter. Click here to order yourself some Shakeology today!

3. The Arnold Schwarzenegger Protein Shake

   The original whole foods protein shake used by the Austrian Oak back in his professional bodybuilding days.

   Read about the shake here: The Arnold Schwarzenegger Protein Shake

4. The Bad Girl

   Ingredients & Instructions:

   • 12 oz skim milk
   • 4-8 Thin Mint Girl Scout cookies
   • 4 ice cubes
   • 2 scoops chocolate protein powder

5. Ultimate Banana Milk Shake

   Ingredients & Instructions:

   • 2 bananas
   • 2 c. milk or water
   • 1/2 c. ice
   • 1 tsp. nutmeg
   • 1 scoop protein powder
   • 2 tbsp. honey
   • 1 tsp. lecithin
   • 2 scoops of ice cream (optional)
   • Mix in blender.

6. Chocolate Peanut Butter Supreme

   Ingredients & Instructions:

   • 12 oz. water
   • 4 ice cubes
   • 1 tablespoon heavy whipping cream
   • 1 tablespoon natural peanut butter
   • 2 scoops chocolate protein powder

7. Mocha Shake

   Ingredients & Instructions:

   • 6 oz. water
   • 4 ice cubes
   • 2 tablespoons heavy whipping cream
   • 6 oz.. coffee*
   • 2 scoops chocolate protein powder
   • *You may use 12 oz. coffee and no water for an extra pre-workout or morning kick!

8. Frozen Chocolate Banana

   Ingredients & Instructions:

   • 12 oz. Water
   • 4 to 5 ice cubes
   • 1 banana
   • 1 tablespoon heavy cream
   • 2 scoops chocolate protein powder

9. German Chocolate Cake

   Ingredients & Instructions:

   • 12 oz. water
   • 4 ice cubes
   • 1 tablespoon heavy cream
   • 1 tablespoon cream of coconut
   • 2 scoops chocolate protein powder

10. Tangerine Cream

    Ingredients & Instructions:

    • 12 oz. Tangerine Diet Rite
    • 4 Ice Cubes
    • 1 to 2 tablespoons heavy cream
    • 1 to 3 scoops vanilla protein powder

11. Root Beer Float

    Ingredients & Instructions:

    • 1 can Diet A&W Root Beer
    • 1 to 2 tablespoons Heavy Cream
    • 4 ice cubes
    • 1 to 3 scoops vanilla protein powder

12. Pineapple Blast

    Ingredients & Instructions:

    • 4 ice cubes
    • 12 oz. water
    • 2 scoops vanilla protein powder
    • 1/2 cup pineapple chunks

13. Pina Colada Passion

    Ingredients & Instructions:

    • 12 oz. water
    • 4 ice cubes
    • 3 scoops vanilla protein powder
    • 1/3 cup Pineapple chunks
    • 2 tsp. Coconut extract

14. Ultra Oatmeal

    Ingredients & Instructions:

    • 1 serving cooked plain oatmeal (1/2 cup precooked)
    • 1 to 1½ scoops vanilla protein powder

15. Power Fudge: Vanilla or Chocolate

    Ingredients & Instructions:

    • 1 scoop chocolate or vanilla protein powder
    • 3 to 4 tablespoons heavy whipping cream
    • *mix together in a bowl until Ingredients & Instructions reach consistency of cake icing. May be refrigerated or frozen.

16. Chocolate Banana Shake

    Ingredients & Instructions:

    • 1 to 2 scoops of chocolate protein powder
    • 6 to 8 ounces of water
    • 4 to 6 ice cubes
    • 8 strawberries
    • Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

17. Chocolate Banana Shake

    Ingredients & Instructions:

    • 1 to 2 scoops of chocolate protein powder
    • 6 to 8 ounces of water
    • 4 to 6 ice cubes
    • 1 banana
    • Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

18. Chocolate Strawberry Blast

    Ingredients & Instructions:

    • 1 to 2 scoops of chocolate protein powder
    • 6 to 8 ounces of water
    • 4 to 6 ice cubes
    • 8 strawberries
    • Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

19. Vanilla Banana Creamy

    Ingredients & Instructions:

    • 1 to 2 scoops of vanilla protein powder
    • 6 to 8 ounces of water or whole (or 2%) milk
    • 6 ice cubes
    • 1 banana
    • Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

20. Rasberry Chocolate Thick

    Ingredients & Instructions:

    • 1 to 2 scoops of chocolate protein powder
    • 6 to 8 ounces of whole (or 2%) milk
    • 6 ice cubes
    • 8 rasberries
    • Mix in a blender on medium for 1 minute. Pour into a tall glass. Drink or eat with a spoon!

21. Banana Cheerio Quickfast

    Ingredients & Instructions:

    • Great for a super fast morning meal
    • 1 to 2 scoops of chocolate protein powder
    • 6 to 8 ounces of water
    • 4 to 6 ice cubes
    • 1 banana
    • 3/4 cup cup or original cheerios
    • Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

22. Orange Creamsicle

    Ingredients & Instructions:

    • 1 to 2 scoops of vanilla protein powder
    • 6 to 8 ounces of water
    • 4 to 6 ice cubes
    • 1 to 2 peeled oranges
    • Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

23. Blueberry Blaster

    Ingredients & Instructions:

    • 1 to 2 scoops of vanilla protein powder
    • 6 to 8 ounces of water
    • 4 to 6 ice cubes
    • 20-30 blueberries
    • Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Optimum Nutrition Protein Powder

24. Blastoff

    Ingredients & Instructions:

    • 1 single tall espresso shot
    • 12 oz milk
    • 2 scoops vanilla protein powder
    • scoop ice

25. Juicy Lucy

    Ingredients & Instructions:

    • 10 oz apple juice (can use orange/blend)
    • 1 scoop ice
    • 1/2 large banana
    • 4 frozen strawberries
    • 2 scoops vanilla protein powder

26. Peanut Butter Cup

    Ingredients & Instructions:

    • 2 scoops chocolate protein powder (you can also use vanilla protein powder + 1 tbsp cocoa powder)
    • 1 tbsp natural peanut butter (smooth or chunky)
    • 8 oz. water (or low-fat milk)
    • 3-5 ice cubes
    • add all Ingredients & Instructions to blender, whip, and serve.

27. Berries & Cream Shake

    Ingredients & Instructions:

    • 1 scoop of vanilla protein powder
    • 1 scoop of ice
    • 1 small can of pineapple juice (cook with boiling water)
    • 1 handful of mixed berries

28. Banana Bread Shake

    Ingredients & Instructions:

    • 2 scoops protein powder
    • 1 Banana
    • 1/2 cup Quaker Oatmeal (cook with boiling water)
    • 3/4 cup Kellogg’s Bran Flakes
    • 1 bottle of water
    • Sugar, Brown Sugar or Artificial Sweetener to taste

29. Banana Protein Shake

    Ingredients & Instructions:

    • 30g protein powder (plain or vanilla)
    • 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 TBSP low fat natural yoghurt (optional depending on diet)
    • Throw into blender for several minutes. Great as a meal replacement or after workout snack!

30. Orange Vanilla Shake

    Ingredients & Instructions:

    • mix 2 scoops of vanilla protein powder
    • 8 oz. Orange Juice
    • 4-5 ice cubes
    • 1 tsp. vanilla Extract
    • ½ banana
    • 2-3 frozen strawberries
    • 2 packets of sweetener

31. Berry Good Shake

    Ingredients & Instructions:

    • mix 2 scoops of Raspberry Yogurt and protein powder
    • 4 strawberries
    • 15 blueberries
    • 16 ounces of nonfat milk
    • 1.2 cup of ice cubes.

32. Protein-Carb Almond Blast

    Ingredients & Instructions:

    • mix 2 scoops of vanilla protein powder or other protein with
    • 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.

33. Strawberry Nut Shake

    Ingredients & Instructions:

    • mix 2 scoops of vanilla protein powder or other protein with
    • 1 cup of fat-free strawberry yogurt
    • 6 shredded macadamia nuts.

34. Plum Ice Shake

    Ingredients & Instructions:

    • mix 2 scoops of vanilla protein powder or other protein with
    • 1 ripe plum (pitted) juice of 1 lemon
    • 16 ounces of ice water
    • 1.2 cup of ice cubes.

35. Peppermint Oatmeal Shake

    Ingredients & Instructions:

    • mix 2 scoops of chocolate protein powder or other protein with
    • 1 cup sugar free vanilla ice cream
    • 1 cup oatmeal
    • 2 cups non-fat milk
    • 1.2 cup water
    • a splash of peppermint extract!

36. Chocolate Coffee Shake

    Ingredients & Instructions:

    • mix 2 scoops of chocolate protein powder or other protein with:
    • 1 cup of skim milk
    • 5 ice cubes
    • 1 cup of water
    • 1 spoonful of instant coffee!

37. Plum-Lemon Cooler

    Ingredients & Instructions:

    • 2 scoops vanilla flavor protein powder
    • 1 ripe plum, pitted
    • juice of 1 lemon
    • 1 tablespoon multi-vitamin powder
    • 16 ounces ice water
    • 1/2 cup ice cubes

38. Wild Berry Boost

    Ingredients & Instructions:

    • 2 scoops vanilla flavor protein powder
    • 8 raspberries
    • 4 strawberries
    • 15 blueberries
    • 16 ounces nonfat milk
    • 1/2 cup ice cubes

39. Peanut Butter Chocolate Truffle

    Ingredients & Instructions:

    • 2 scoops chocolate flavor protein powder
    • 1 teaspoon creamy peanut butter
    • 16 ounces nonfat milk
    • 1/2 cup ice cubes

40. Creatine Catalyst

    Ingredients & Instructions:

    • 2 scoops vanilla flavor protein powder
    • 5 Granny Smith apples
    • 5 grams (one teaspoon) creatine powder
    • 1/2 cup ice cubes

Creatine monohydrate is a tried and true creatine supplement that has withstood the athletes’ test of time. It works, it works best, and it will work for you. Learn more about it here: creatine

Click here to get a free one-month trial of creatine monohydrate.

Click here to order a full supply of creatine monohydrate.


Kre-Alkalyn has a higher absorption so it doesn’t require front loading and reportedly causes less creatine bloating and stomach problems. Kre-Alkalyn offers you a creatine supplement that is 100% stable, will not break down into creatinine, and will absorb efficiently into the bloodstream.

Each gram of Kre-Alkalyn is equivalent to 10 grams of creatine powder.

Click here to order a bottle of Kre-Alkalyn.

41. Peanut Brittle Protein Shake

    Ingredients & Instructions:

    • 2 scoops vanilla protein powder
    • 1 tbsp sugar-free instant butterscotch pudding mix, dry
    • 1 tbsp natural peanut butter, chunky
    • 8 oz. cold water or lowfat milk.
    • 3-6 ice cubes
    • Add all Ingredients & Instructions to blender, blend, and serve.

42. The Hulk

    Ingredients & Instructions:

    • 2 scoops vanilla protein powder
    • 1/2 tbsp sugar-free pistachio pudding mix
    • 1 mint leaf or a few drops peppermint extract (optional)
    • 1 few drops green food coloring (optional)
    • 8 oz. cold water or low-fat milk
    • 3-5 ice cubes
    • Add all Ingredients & Instructions to blender, blend, and pour into cup.

43. Oatmeal Meal Replacement Shake

    Ingredients & Instructions:

    • 1 cup dry measure oatmeal, cooked in water and cooled
    • 2 scoops vanilla protein powder
    • 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
    • Add all Ingredients & Instructions to blender, blend, and pour into cup.

Optimum Nutrition Protein Powder

44. Cinnamon Roll Protein Shake

    Ingredients & Instructions:

    • 2 scoops vanilla protein 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
    • Add all Ingredients & Instructions to blender, whip, and serve.

45. Nada Colada Protein Shake

    Ingredients & Instructions:

    • 2 scoops vanilla protein 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
    • Add all Ingredients & Instructions to blender, whip, and serve.

46. Low Carb Nada Colada Protein Shake

    Ingredients & Instructions:

    • 2 scoops vanilla protein powder
    • 1/2 tsp sugar-free pineapple-orange drink mix
    • 1/4 tsp rum extract
    • 1/4 tsp coconut extract (or 2 tbsp shredded coconut)
    • 1 packet artificial sweetener
    • 8 oz. water (or low-fat milk)
    • 3-6 ice cubes
    • Add all Ingredients & Instructions to blender, whip, and serve.

47. Thick Bananna Protein Shake

    Ingredients & Instructions:

    • 1 cup skim milk
    • 2 tsp. safflower oil
    • Several pieces of ice
    • 1 banana
    • 1 package of Carnation Instant Breakfast (there’s also a lo-carb mix)
      (any flavor–strawberry, chocolate, cappacino, French vanilla, chocolate malt)
    • Mix together in blender until ice is completely crushed and mixed well.

48. Banana Delight

    Ingredients & Instructions:

    • 8 oz. pure water
    • 1/2 banana (frozen)
    • 2 oz. protein powder
    • 2 tsp. flax seed oil

49. Strawberry Cheesecake

    Ingredients & Instructions:

    • 10 oz pure water
    • 8 frozen strawberries
    • 4 tbs. low fat sour cream
    • 10-15 drops liquid artificial sweetener (optional)
    • 1.5 oz. protein powder

50. Blueberry Dream

    Ingredients & Instructions:

    • 10 oz. Pure water
    • 1/2 cup fresh or frozen blueberries
    • 1.5 oz. protein powder
    • 2 tsp. flax seed oil
    • 15 drops liquid artificial sweetener (optional)

51. Fat Burning Peaches and Cream

    Ingredients & Instructions:

    • 8 oz. pure water
    • 1 ripe peach
    • 2 tbs. low fat sour cream
    • 8 drops liquid artificial sweetener (optional)
    • 1.5 oz protein powder

52. Quick Start Protein Shake

    Ingredients & Instructions:

    • 3 oranges (fresh juiced only, NOT canned or bottled
    • 6 drops liquid artificial sweetener (optional)
    • 1 oz. protein powder

53. Tropical Treat

    Ingredients & Instructions:

    • 8 oz. pure water
    • 1/2 banana (frozen)
    • 2 tbs. low fat sour cream
    • 1 tsp. coconut extract
    • 10-15 drops liquid artificial sweetener (optional)
    • 1.5 oz. protein powder (vanilla flavor)

54. Tropical Pleasure

    Ingredients & Instructions:

    • 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 protein powder
    • artificial sweetener to taste (optional)
    • 2-3 ice cubes (optional)

    Need protein powder?

    

    Check out Shakeology – it’s not just your average protein shake!

    • Whole-food ingredients curbs cravings and burn stored fat
    • Over 20 phytonutrients and antioxidants
    • Reduces risk of high blood pressure, heart disease, and stroke
    • Probiotics to assist digestion and nutrient absorption

    Click here to order or learn more about Shakeology.

    If you are looking for a pure protein powder, check out Optimum Nutrition. Optimum Nutrition protein powder comes in about 20 different flavors, and is available in 1 lb, 2 lb, 5 lb, and 10 lb containers.

    Click here to order or learn more about Optimum Nutrition.

55. Chocolate Almond Delight

    Ingredients & Instructions:

    • 10-12 oz. pure water
    • 15 raw almonds
    • 1/2 tsp. coconut extract
    • 1.5 oz protein powder (chocolate flavor)
    • artificial sweetener to taste (optional)
    • 3-5 ice cubes (optional)
    • first, blend the almonds until creamy smooth in 1/2 the water, then add the rest of the Ingredients & Instructions

56. Chocolate Lovers

    Ingredients & Instructions:

    • 12 oz pure water
    • 1 tsp. pure cocoa powder
    • 2 tbs. low fat sour cream
    • 10-15 drops liquid artificial sweetener
    • 2 oz. protein powder (chocolate flavor)
    • 2 tsp. flax seed oil

57. High Energy Shake!

    Ingredients & Instructions:

    • 10 oz pure water
    • 10 strawberries (Fresh or Frozen)
    • 1 tbs. flax seed oil
    • 1/2 tsp vanilla extract
    • 1 heaping scoop (1 oz) of protein powder
    • artificial sweetener to taste (optional)
    • 2-3 ice cubes (optional)

58. Super Slimmer

    Ingredients & Instructions:

    • 8 oz. pure water
    • 1 tbs. flax seed oil
    • 1/2 ripe peach (peeled)
    • 6 frozen strawberries
    • 1 heaping scoop (1 oz) of of protein powder
    • artificial sweetener to taste (optional)

59. Banana Almond Heavy Gainer

    Ingredients & Instructions:

    • 10-14 oz. of milk
    • 1/2 cup raw almonds – blend with water only until creamy smooth then add…
    • 1/2 large frozen banana
    • 2 level scoops protein powder
    • artificial sweetener to taste (optional)

60. Weight Gainer

    Ingredients & Instructions:

    • 14 oz. pure water
    • 2 bananas or 2 scoops YAM Power
    • 3 tbs. peanut butter
    • 6 drops liquid artificial sweetener (optional)
    • 2 oz. protein powder

61. Mineral Power

    Ingredients & Instructions:

    • 10 oz. pure water
    • 1 oz. liquid ionic plant source minerals
    • 1 packet knox gelatin
    • 1 tbs. flax seed oil
    • 1 heaping scoop (1 oz) of protein powder
    • artificial sweetener or to taste (optional)

62. Healthy Honey Banana Shake

    Ingredients & Instructions:

    • 1 cup of pure water
    • 1 big scoop of vanilla whey protein powder
    • 3/4 cup of natural yoghurt
    • 1 banana
    • 1 tsp of flax-seed oil
    • 2 tsp of honey
    • 1 tsp spirulena (optional)

63. Rock N’ Roll Protein Shake

    Ingredients & Instructions:

    • 1 cup of pure water
    • 1 big scoop of vanilla whey protein powder
    • 3/4 cup of natural yoghurt
    • 1 banana
    • 1 tsp of flax-seed oil
    • 2 tsp of honey
    • 1 tsp spirulena

64. Banana Almond Creme

    Ingredients & Instructions:

    • 1 Banana
    • 12 Cup Milk
    • 10 Almonds
    • 1 Serving protein powder
    • 5 Ice Cubes

65. Fruit Smoothie

    Ingredients & Instructions:

    • 2 scoops protein powder strawberry
    • 4 large strawberries
    • blueberries ( a small handful)
    • water (just a few drops)
    • 1/2 C ice
    • Splenda to taste
    • Start off by crushing the ice in the blender and then gradually add the
      fruit and enough water to get it smooth. Finish off with the two scoops of
      whey and enough Splenda to make it sweet.

66. Pineapple Power

    Ingredients & Instructions:

    • 1 cup of pineapple juice
    • 3 strawberries
    • 1 banana
    • 1 teaspoon of yogurt
    • 1 scoop of your choice of protein

67. Orange And Cream Delight

    Ingredients & Instructions:

    • 1 Bottle of Orange Gatorade
    • 1 packet vanilla meal replacer

68. Strawberry Savior

    Ingredients & Instructions:

    • 4 scoops vanilla protein powder
    • 8 fluid ounces water
    • 1 colombo strawberry yogurt
    • 3 frozen strawberries
    • 1 teaspoon creatine
    • 1 teaspoon flax seed oil

    If you’d prefer, you can take your creatine as Kre-Alkalyn pills. Get some Kre-Alkalyn creatine supplements here: Kre-Alkalyn

Optimum Nutrition Protein Powder

69. Vanilla Coffee Delight

    Ingredients & Instructions:

    • 10-12 oz. low-fat milk
    • 2 scoops vanilla protein powder
    • 1/2 cup low-fat coffee flavored ice cream

70. Heavy Gainer

    Ingredients & Instructions:

    • 3 scoops protein powder (vanilla/chocolate)
    • 2 eggs
    • 1 tbsp Peanut Butter
    • 8 oz. milk
    • 2 cups ice

71. Egg-cellent Shake

    Ingredients & Instructions:

    • 3 eggs
    • 1/2 cup milk or 3-4 scoops vanilla ice cream
    • 1 scoop egg protein powder

72. The Best Protein Shake Ever

    Ingredients & Instructions:

    • 2 scoops chocolate protein powder
    • 10 Ice Cubes
    • 12 oz. fat free milk
    • 2 tblsp fat free vanilla yogart
    • 1 tblsp reduced fat peanut butter
    • 2 tblsp hazelnut coffee
    • 1/8 cup caramel ice cream topping

73. Peanut Butter And Banana Shake

    Ingredients & Instructions:

    • 2 scoops vanilla protein powder
    • 100g almond flakes
    • 1 table spoon peanut butter
    • 500ml skim milk
    • half banana
    • 1 table spoon honey

74. The Best Overall Tasting Homemade Protein Shake

    Ingredients & Instructions:

    • 16 oz. skim milk
    • 2 cups no-fat cottage cheese
    • 3 scoops whey protein powder (vanilla)
    • 1/2 cup non-fat, reduced-sugar vanilla yogurt scoop of your favorite fruit
      (I like frozen strawberries & banana)
    • Splenda or Sweet-n-Low to taste (about
      2 packets)
    • Handful of Ice
    • Blend together and chill. Makes 3 two-cup servings.

75. Snickers® Protein Shake

    Ingredients & Instructions:

    • 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.

76. Butterfinger® Protein Shake

    Ingredients & Instructions:

    • 3 Butterfinger® 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.

77. Muscle Shake

    Ingredients & Instructions:

    • 1 c. lowfat milk
    • 1/2 c. plain lowfat yogurt
    • 1 banana, sliced
    • 2 tbsp. protein powder
    • 6 strawberries, sliced
    • 1 tsp. wheat germ
    • 1 tbsp. honey or maple syrup
    • 1/4 c. natural berry juice
    • Pinch of nutmeg or carob powder

78. Ginger Bread Man

    Ingredients & Instructions:

    • 1 packet of vanilla protein powder
    • 1 graham cracker
    • 1/2 tsp cinnamon
    • 1 capful vanilla extract
    • 12oz. of water
    • 4 Ice Cubes
    • Blend 45 seconds

79. Creamy Coffee Ice Cream

    Ingredients & Instructions:

    • 1 packet of vanilla protein powder
    • 13 oz ice cubes
    • 3 oz water
    • 2 tsp ground coffee
    • Blend the ice cubes until you get a snow. Add the protein, the ground coffee, the water and blend for 5-10 minutes to a smooth consistency. Freeze 30 – 60 minutes for thicker ice cream.

80. Apple Pie Delight

    Ingredients & Instructions:

    • 1 packet of vanilla protein 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
    • Microwave the apple pieces for 2 minutes on high.
    • Add all ingredients to blender, puree for 30 seconds.

81. Chocolate Banana Chunk

    Ingredients & Instructions:

    • 3 bananas
    • 6 eggs
    • 4 tablespoons cocoa/hot chocolate powder
    • 2 1/2 tablespoons peanut butter (chunky or creamy)
    • 4 1/2 cups milk
    • 3 tablespoons evaporated milk or powder milk
    • Pour the milk into blender, add 3 of the eggs and mix.
    • Add 2 tablespoons of cocoa powder and mix.
    • Add 2 bananas and 3 tablespoons of evaporated milk and mix.
    • Add 2 tablespoons of cocoa powder, 3 eggs and mix.
    • Add remaining banana, 2 1/2 tablespoons of peanut butter creamy or chunky, whatever suites your taste, and mix.
    • This shake is for bodybuilders or athletes; NOT for couch potatoes.

82. Fruit and Fiber Protein Shake

    Ingredients & Instructions:

    • 1 c. nonfat milk or apple juice
    • 1/2 fresh banana
    • 3-4 fresh or frozen strawberries or 1/3 c. blueberries or peaches
    • 1 tsp. wheat germ or bran
    • 1-3 tbsp. protein powder made from milk & egg
    • A few ice cubes if fruit isn’t frozen
    • Combine all in blender. Whip until smooth and thick.

83. CINNAMON MOCHA PROTEIN SHAKE

    Ingredients & Instructions:

    • 1 scoop of protein powder
    • 1 cup of 1%, skim, Lactaid, Rice, or soy milk
    • 1/4-1/2 packet of sugar free chocolate Carnation instant breakfast, sugar free cocoa, or 1 tbsp. of sugar free Hershey syrup
    • 1/2 tsp. cinnamon
    • 1 tsp.
    • decaffeinated instant coffee

84. DREAM CREAM PROTEIN SMOOTHIE

    Ingredients and Instructions:

    • 1 scoop of protein powder
    • 1/4 cup of orange Gatorade or orange Crystal Light
    • 1 cup 1%, skim, Lactaid, Rice, Soy milk
    • 1/4-1/2 packet of sugar-free vanilla Carnation instant breakfast
    • 1 tsp. orange flavoring (optional)

85. BANANA SPLIT PROTEIN SHAKE

    Ingredients & Instructions:

    • 1 scoop of protein powder
    • 1/4-1/2 packet of sugar-free vanilla or chocolate Carnation instant breakfast
    • 1/2 banana
    • 2 cubes of fresh pineapple or 1 slice canned pineapple in its own juice
    • 1-2 strawberries fresh or frozen
    • 3 ice cubes

86. CHOCOLATE MOCHA MINT PROTEIN SHAKE

    Ingredients & Instructions:

    • 1 scoop of protein powder
    • 1/4-1/2 packet of sugar-free chocolate Carnation instant breakfast
    • 1 tsp. instant decaffeinated coffee
    • 2 drops of peppermint extract
    • 1 cup 1%, skim, Lactaid, Rice, Soy milk
    • 2 ice cubes

87. KEY LIME PIE PROTEIN SHAKE

    Ingredients & Instructions:

    • 1 scoop protein powder
    • 1/4-1/2 packet of sugar-free vanilla Carnation instant breakfast
    • 1-2 tsp lime juice
    • 1 graham cracker (2-3 small squares)
    • 2-3 ice cubes
    • 1 cup 1%, skim, Lactaid, Rice, or Soy milk

88. STRAWBERRY BANANA FROST MILK SHAKE

    Ingredients & Instructions:

    • 1 scoop protein powder
    • 1/4-1/2 packet of sugar-free strawberry Carnation instant breakfast
    • 1/2 banana and 1-2 fresh or frozen strawberries
    • 2-3 ice cubes
    • 1 cup 1%, skim, Lactaid, Rice, or Soy milk

89. EGGNOG PROTEIN SHAKE

    Ingredients & Instructions:

    • 1 scoop protein powder
    • 1/4-1/2 packet of sugar-free vanilla Carnation instant breakfast
    • 1/2 tsp. allspice
    • 1 graham cracker (2 small squares)
    • 2-3 ice cubes
    • 1 tbsp. sugar-free vanilla Coffee Mate creamer
    • 1 cup 1%, skim, Lactaid, Rice, or Soy milk

90. TROPICAL FRUIT BREEZE PROTEIN SHAKE

    Ingredients & Instructions:

    • 1 scoop protein powder
    • 1/4-1/2 packet of sugar-free strawberry Carnation instant breakfast
    • 2 slices of frozen peaches
    • 2 chunks of fresh pineapple
    • 3 ice cubes
    • 1 cup 1%, skim, Lactaid, Rice, or Soy milk

91. PROTEIN FRUIT SMOOTHIE

    Ingredients & Instructions:

    • 1 scoop of Anywhey powder
    • 1/2 cup low-fat plain or vanilla yogurt
    • 2 fresh or frozen strawberries or any other fresh or frozen berries
    • 1/2 banana
    • 3 ice cubes
    • 1/4 cup 1%, skim, Lactaid, Rice, or Soy milk
    • 1 packet Splenda or any other sugar substitute desired

92. HAZELNUT MOCHA CAPPUCCINO SHAKE

    Ingredients & Instructions:

    • 1 scoop protein powder
    • 1/4-1/2 packet of both vanilla and chocolate sugar-free Carnation instant breakfast
    • 1/2 cup water
    • 1 cup 1%, skim, Lactaid, Rice, or Soy milk
    • 3-4 drops of Hazelnut mocha sugar-free flavoring
    • 2 tsp. of decaffeinated instant coffee
    • 2-3 ice cubes

93. SNICKERS BAR MOCHA PROTEIN SHAKE

    Ingredients & Instructions:

    • 1 scoop protein powder
    • 1/2 cup cold coffee
    • 1/2 cup 1%, skim, Lactaid, Rice, or Soy milk
    • 3-4 drops of sugar-free caramel flavoring
    • 1/4-1/2 packet of sugar-free chocolate Carnation instant breakfast
    • 3 ice cubes
    • 1 tsp. butternut flavoring extract

94. BUTTERMILK FRUIT SHAKE

    Ingredients & Instructions:

    • 1 scoop protein powder
    • 1 cup buttermilk
    • 1/2 cup frozen fruit
    • 1tsp vanilla flavoring extract
    • 1 packet of Splenda or any other sugar substitute

95. Boysenberry Smoothie

    Ingredients & Instructions:

    • 1 scoop protein powder
    • 1 cup fresh or frozen boysenberries
    • 1 cup plain or vanilla low-fat yogurt
    • 1/3 cup 100% apple juice
    • 3-4 ice cubes

96. Frozen Fruit Glaze Protein Shake

    Ingredients & Instructions:

    • 1 scoop protein powder
    • 1/4-1/2 packet of vanilla sugar-free
      Carnation instant breakfast
    • 1/2 cup water
    • 1/2 cup 100% orange juice
    • 1/2 banana
    • 2-3 frozen or fresh strawberries
    • 2-3 ice cubes

97. Peanut Butter and Banana Protein Shake

    Ingredients and Instructions:

    • 1 scoop protein powder
    • 1 cup 1%, skim, Lactaid, Rice, or Soy milk
    • 1-2 tbsp. Skippy Natural peanut butter
    • 1/2 banana

98. Holiday Pumpkin Spice Shake

    Ingredients & Instructions:

    • 2 scoops vanilla protein powder
    • 8 oz. water
    • 1 Tbsp. Flax oil
    • 1 Tsp. Pumpkin pie spice
    • 1 Tsp. Splenda Brown Sugar
    • 8 oz. Yogurt
    • 4-6 ice cubes

99. Dreamsicle

    Ingredients & Instructions:

    • 2-3 scoops vanilla protein 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

100. Mango Madness

     Ingredients & Instructions:

     • 2-3 scoops vanilla protein 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

101. Tropical Protein Pina Colada

     Ingredients & Instructions:

     • 2-3 scoops vanilla low carb protein 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

102. Fruity Carbohydrate High Protein Shake

     Ingredients & Instructions:

     • 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 protein powder

103. PB&J Protein Shake

     Ingredients & Instructions:

     • 2 scoops vanilla protein 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

104. Chocolate Peanut Butter Cup

     Ingredients & Instructions:

     • 2 scoops chocolate protein powder
     • 2 Tbsp Whipping Cream (heavy cream, not cream out of a can)
     • 1 Tbsp. Peanut Butter
     • 12 oz. water
     • 1 Tbsp. Flax Meal
     • 4-6 ice cubes

105. Carnation Protein Shake

     Ingredients & Instructions:

     • 1 cup skim milk
     • 2 tsp. safflower oil
     • Several pieces of ice
     • 1 banana
     • 1 package of Carnation Instant Breakfast (regular or low-carb)

106. The Balanced Meal Shake

     Ingredients & Instructions:

     • 1 cup milk
     • 1 serving vanilla or chocolate protein powder (=
     • 1 scoop of Muscle Milk whey, Jay Robb, etc.).
     • 1 banana
     • 1 Tbsp sugar-free pudding mix or 2 Tbsp regular pudding mix
     • 3 oz. carrot
     • 1 oz. raw spinach
     • 3/4 cup ice

     Blend everything but the ice until smooth. If it’s not sweet enough, add a packet of stevia. Then add the ice and blend again until smooth.

107. The Balanced Meal Weight Gain Shake

     Ingredients & Instructions:

     • 1 cup milk
     • 1 serving vanilla or chocolate protein powder
     • 1 banana
     • 1 tbsp sugar-free pudding mix or 2 Tbsp regular pudding mix
     • 3 oz. carrot
     • 1 oz. raw spinach
     • 3/4 cup ice
     • 1/2 cup oatmeal

     Blend everything but the ice until smooth. If it’s not sweet enough, add a packet of stevia. Then add the ice and blend again until smooth.

Again, I recommend Optimum Nutrition protein powders. They are definitely one of the top 3 protein powder manufacturers on the market. Optimum Nutrition produces the best quality protein powder for the price you pay. They have 1 lb, 2 lbs, 5 lbs, 10 lbs, and packets. Choose from 16 flavors.

This list compiled from a bunch of sites including:

Bodybuilding.com
CriticalBench.com
EnergyFirst.com
Cooks.com
MuscleMaster.com
LifeBridgeHealth.org

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5. The Hulk: A Pistachio Protein Shake Recipe

Tags: creatine, creatine monohydrate, Diet, dieting, gain mass, gain muscle, high-protein, kre-alkalyn, protein, protein shake, protein shakes, Recipes, Supplements

This entry was posted on Tuesday, December 21st, 2010 at 8:12 am and is filed under Diet, Recipes. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.