How to Make a Protein Shake
15 DIY Protein Shake Recipes for a Healthy Boost
1. Indulgent Chocolate Protein Shake (Protein – 23.6 g)
For all the bitter chocolate enthusiasts, this protein shake is a perfect treat. It offers a sweet and aromatic flavor that instantly uplifts your mood while providing a good protein boost.
Ingredients:
– 1 apple, chopped
– 1 cup milk
– one tablespoon almond butter
– 1 tablespoon cocoa powder
– 1 tablespoon grated dark chocolate
– 2 pitted dates
– ½ cup yogurt
How to Prepare:
– Blend the chopped apple, pitted dates, milk, yogurt, cocoa powder, and almond butter.
– Pour the thick smoothie into a glass and garnish it with grated dark chocolate.
2. Low-Calorie Sattu (Roasted Gram Flour) Protein Shake (Protein – 16.65 g)
Sattu is an affordable plant-based protein powder made from roasted gram flour. This homemade shake provides energy and is a great source of protein.
Ingredients:
– 1 cup water
– 2 tablespoons chopped cilantro
– 4 tablespoons sattu powder
– ½ teaspoon roasted cumin powder
– Juice of half a lime
– Salt to taste
How to Prepare:
– Mix sattu powder, salt, roasted cumin powder, and chopped cilantro.
– Gradually add water while stirring to avoid lumps. Alternatively, you can use coconut water for a healthier touch.
– Pour the shake into a glass, add lime juice, and give it a final stir before enjoying.
3. Peanut Butter-Banana Protein Shake (Protein – 43.54 g)
This protein-packed smoothie is an excellent post-workout option to replenish your body.
Ingredients:
– 1 tablespoon chia seeds
– 2 cups Greek yogurt or almond yogurt
– two medium-sized bananas
– 2 tablespoons peanut butter
– ½ cup full-fat milk or soy milk
– Cocoa powder
How to Prepare:
– Blend bananas, yogurt, milk, and peanut butter until smooth and thick.
– Add chia seeds and sprinkle cocoa powder on top. Savor the goodness!
4. Oatmeal-Apple Protein Shake (Protein – 21.48 g)
This breakfast protein shake combines the phytonutrients of apples with the filling power of oatmeal to keep you satisfied throughout the morning.
Ingredients:
– 1 apple, peeled and chopped
– 2 cups milk
– 3 tablespoons almond butter
– 3 tablespoons oatmeal
– Cocoa powder
How to Prepare:
– Blend all the ingredients at high speed until you achieve a thick, smooth shake.
– Sprinkle cocoa powder on top for added flavor and enjoy.
5. Oatmeal, Blueberry, and Chia Seeds Protein Shake (Protein – 24.72 g)
Loaded with protein, this delicious smoothie serves as a great meal replacement and post-workout recovery drink.
Ingredients:
– 1 tablespoon chia seeds
– one tablespoon honey
– 1 tablespoon peanut butter
– 2 cups milk
– 2 tablespoons oatmeal
– ½ cup blueberries
How to Prepare:
– Blend all the ingredients on high speed until you get a thick, smooth shake.
– Add crushed ice for an extra refreshing touch.
– Pour into a tall glass and savor the goodness.
6. Blueberry, Almond Butter, and Banana Smoothie (Protein – 26.7 g)
This protein shake combines the antioxidant properties of blueberries with the richness of almond butter and Greek yogurt.
Ingredients:
– 1 banana
– one cup blueberries
– 1 cup Greek yogurt
– 2 tablespoons almond butter
How to Prepare:
– Pour the smoothie into a glass and enjoy!
– Puree all the ingredients at high speed in a blender.
7. Banana, Ragi, and Chia Seeds Shake (Protein – 15.5 g)
This shake combines the protein-rich finger millet (ragi) with the nutritional benefits of bananas and chia seeds.
Ingredients:
– 1 cup milk
– one tablespoon chia seeds
– 1 tablespoon powdered jaggery
– 2 small bananas
– 3 tablespoons sprouted finger millet (ragi) powder
– 6 almonds
– ¼ cup warm water
How to Prepare:
– Blend almonds and chia seeds into a smooth powder.
– Add the rest of the ingredients and blend on high speed until you get a smooth, thick shake.
– Drink it immediately for maximum freshness.
8. Alphonso Mango-Almond Milk Protein Shake (Protein – 24.84 g)
This post-workout shake replenishes glycogen stores with the help of Alphonso mangoes while providing protein through almond milk and chia seeds.
Ingredients:
– 1 cup almond milk
– one cup chilled Greek yogurt
– 1 cup chopped Alphonso mango
– 1 oz cashew nuts
– 2 tablespoons chia seeds
How to Prepare:
– Blend the chopped Alphonso mango, almond milk, and chilled yogurt.
– Pour the smoothie into a tall glass.
– Add chia seeds and stir well before enjoying.
9. Vegan Pea Protein Meal Replacement Protein Shake (Protein – 16.5 g)
This dairy-free and gluten-free shake is packed with protein and offers a delightful taste. Add blueberries or strawberries to enhance the flavor and consistency.
Ingredients:
– 1 cup almond milk
– 1 teaspoon powdered jaggery
– 3 tablespoons pea protein (homemade or store-bought)
– ½ cup strawberries
– A pinch of nutmeg powder
How to Prepare:
– Blend all the ingredients until well combined.
– Pour the shake into a glass, add ice cubes if desired, and enjoy.
10. Almond-Cocoa Protein Shake (Protein – 12.92 g)
Combining almonds, coconut, and milk results in a nutritious and delicious protein shake.
Ingredients:
– 10 almonds
– 1 cup milk or almond milk
– one teaspoon cocoa powder
– 1 teaspoon vanilla extract
– 2 pitted dates
– 2 tablespoons grated fresh coconut
– ¼ cup cashew milk
How to Prepare:
– Blend the almonds, coconut, milk, and dates.
– Pour the shake into a glass.
– Stir in cashew milk, cocoa powder, and vanilla extract. Sip and enjoy!
11. Hemp Green Protein Shake (Protein – 17.9 g)
This protein shake combines hemp powder, spinach, and sunflower seeds to provide a healthy dose of protein and dietary fiber.
Ingredients:
– 1 cup baby spinach
– 1 tablespoon ground sunflower seeds
– 3 tablespoons hemp powder
– A pinch of salt
How to Prepare:
– Blend the baby spinach into a smooth paste.
– Pour it into a glass and add salt, hemp powder, and ground sunflower seeds.
– Stir well before drinking.
12. Vegan Raspberry-Banana Protein Shake (Protein – 16.88 g)
This protein shake offers a wide range of nutrients, including antioxidants, protein, calcium, and iron.
Ingredients:
– 1 cup almond milk
– one medium banana
– 1 tablespoon ground flaxseed
– 1 tablespoon hemp protein powder
– 2 tablespoons almond butter
– ¼ cup water
– ½ cup raspberries
How to Prepare:
– Add all the ingredients except water to a high-speed blender and puree until smooth.
– Add water to adjust the thickness and pulse for a couple of seconds.
– Chill and enjoy.
13. Soy Milk-Strawberry Protein Shake (Protein – 24.72 g)
This delightful vegan protein shake, packed with soy milk and strawberries, is a hit among all age groups.
Ingredients:
– 1 tablespoon ground almond
-one tablespoon ground melon seeds
– 1 teaspoon cocoa powder
– 2 cups soy milk
– ½ cup chopped strawberries
How to Prepare:
– Combine all the ingredients in a blender and blend until you achieve a thick, smooth consistency.
– Pour the shake into a glass. Add ice cubes if desired and enjoy!
14. Hot Chocolate-Cashew Meal Replacement Protein Shake (Protein – 16.35 g)
This lip-smacking protein shake is an excellent breakfast replacement meal, rich in cashews and cocoa.
Ingredients:
– 1 banana
– 1 cup full-fat milk
– 2-3 tablespoons cashew nuts
– 2 tablespoons grated dark chocolate
– 2 teaspoons cocoa powder
How to Prepare:
– Blend all the ingredients until you obtain a thick and smooth paste.
– Pour the shake into a glass and enjoy.
15. Almond-Coconut Protein Shake (Protein – 23.53 g)
This protein shake combines almonds, coconut, flax seeds, and milk for a nutritious and satisfying drink.
Ingredients:
– 1 tablespoon honey
– 1 teaspoon cinnamon powder
– 20 almonds
– 2 ½ cups water
– two cups milk
– 2 tablespoons ground flax seeds
– ½ cup unsweetened dried coconut
How to Prepare:
– Soak the almonds and dried coconut in water overnight, then discard the water.
– Blend the almonds and coconut into a coarse powder.
– Add milk and blend until you achieve a thick, smooth shake.
– Stir in cinnamon powder, ground flaxseed, and honey.
– Serve the shake in a tall glass, garnished with a dash of cinnamon powder.
Frequently Asked Questions:
Can protein shakes be consumed daily?
Ans – Yes, it is safe to consume protein shakes daily, especially after a workout for muscle recovery. They provide essential nutrients and support overall health.
Can protein shakes replace meals?
Ans – Protein shakes can be used as a meal replacement, but it’s important to ensure you are receiving a balanced diet with all necessary nutrients. Consulting a nutritionist is advisable.
Can protein shakes help with weight loss?
Ans – Protein shakes can aid in weight loss by promoting satiety and supporting muscle growth, which increases metabolism. However, they should be incorporated as part of a well-rounded diet and exercise regimen.
What are some alternatives to protein powder in recipes?
Ans – Nuts, seeds, soy milk, almond milk, figs, and dates are excellent alternatives to protein powder in recipes.
Can protein shakes make you sleepy?
Ans – Protein shakes contain the amino acid tryptophan, which promotes sleep. Consuming protein shakes before bedtime may contribute to feelings of sleepiness.
Are two protein shakes a day too much?
Ans – It depends on individual needs, goals, and overall dietary intake. It’s recommended to consult a healthcare professional or nutritionist for personalized advice.
Do protein shakes taste good?
Ans – Yes, homemade protein shakes can be delicious. Experiment with different flavors and ingredients to find combinations that suit your taste preferences.
Is it better to have protein shakes with milk or water?
Ans – The choice between milk or water depends on personal preference. Milk creates a creamier consistency, while water provides a lighter texture. Consider your dietary needs and taste preferences when making a decision.
What happens if you drink protein shakes without working out?
Ans – Drinking protein shakes without engaging in physical activity may lead to excess calorie consumption and weight gain. Protein shakes are designed to support muscle recovery and growth, which is best achieved through exercise.
Can you lose weight by drinking protein shakes alone?
Ans – Relying solely on protein shakes for weight loss is not recommended. A balanced diet, regular exercise, and a holistic approach to nutrition are crucial for sustainable weight loss.
Remember to consult a healthcare professional or nutritionist before making significant changes to your diet or incorporating protein shakes into your routine.
