Protein Shake Ideas

The basic shake before adding any extras:

• 8-12 ounces of unsweetened nut or other non-dairy milk, cow’s milk, water, iced green tea
• 3 or 4 ice cubes
• 2 scoops quality protein powder (Anywhere from 20 grams to 40 grams is usually sufficient, depending on your size and activity level. Check your brand for proper measure.)

Protein powders come in all varieties. Find one that is easy for you to digest and that tastes good. Expect to pay more for a high-quality protein, i.e., whey protein from grass-fed cows, vegan proteins that are non-GMO and certified gluten-free. Some protein powders have been found to contain heavy metals. If you need assistance, let me know and I’ll give you a more personalized recommendation.   

Next, add a vegetable, like a handful or two of spinach, kale or other leafy greens. You won’t taste it, and you’ll add lots of nutrients and fiber to help keep you full longer. You could add a couple tablespoons of roasted sweet potatoes along with some cinnamon to vanilla protein.

Another layer to add are fruits. They provide great flavor and more fiber to keep you full. When using frozen fruit, you may not need as much ice. Experiment with a handful of berries, half a banana, mango, orange slices, apple.  A couple tablespoons of canned pumpkin and spices mimics pumpkin pie. Store leftovers in single serving baggies in the freezer for future shakes. Cucumbers are refreshing with iced green tea. (Yes, pumpkin and cucumbers are actually fruits!)

Nuts or nut butters, measure about a thumb-size worth, to provide good fat. Avocado adds a creamy texture and good fat as well.

To chocolate or vanilla protein try adding any of these options:

• peanut butter
• peppermint leaf or extract
• strawberries
• walnuts
• 1/2 a frozen banana
• 1/3-1/2 avocado

The more ice or frozen fruit you add, the thicker your shake will be.  The wand hand mixer should work well to blend any of these ingredients. For greens, a blender does a better job.

If you only have vanilla or unflavored protein and would like to try chocolate for a change, add a tablespoonful or so of cocoa/cacao powder.

Other fruits and vegetables work well too.  Have fun experimenting with your creative side.

A protein shake may be a meal replacement or healthy snack/treat (instead of ice cream).

Here are a few recipes to get you started. Blend ingredients until smooth and creamy. Adjust liquid or ice amounts as desired.

Peanut Butter & Jelly
9 oz. milk of your choice
2 scoops vanilla protein powder
Handful of greens
1 cup berries
1 T. natural peanut butter or powdered peanut butter
2 T. oats (optional, depending on carb need)
3-4 ice cubes

Fundango Mango
9 oz. milk of your choice
2 scoops vanilla protein powder
Handful of greens
½ cup blueberries
½ cup mango chunks (or peach if preferred)
3-4 ice cubes

Be My Valentine
9 oz. milk of your choice
2 scoops chocolate protein powder
Handful of greens
1 cup strawberries or raspberries
3-4 ice cubes

Happy Elephant
9 oz. milk of your choice
2 scoops chocolate protein powder
Handful of greens
1 T. natural peanut butter or powdered peanut butter
3-4 ice cubes