Protein Shake Recipes & Ideas
Protein shakes do not have to be boring. You can spice things up a bit with just a few additions
to your normal regimen and this can help you to meet your protein goals, beat hunger and
remain satiated, as well as entice your taste buds, all at the same time.
*High Protein Hot Chocolate
1 scoop chocolate flavored protein powder (i.e. Unjury)
1 cup skim milk or water, warmed to liking (~130°F)
*Pineapple Blast
4 ice cubes
6 oz. water
1 scoop vanilla flavored protein powder
1/3 cup pineapple chunks
*Mocha Frappuccino
1 scoop chocolate flavored protein powder
½ cup cold water
1 tsp sugar free chocolate syrup
1 tsp decaffeinated instant coffee
1 cup ice
Mocha Shake
4 ice cubes
1 tbsp milk
6 oz. decaffeinated coffee
1 scoop chocolate whey/soy protein powder
Frozen Chocolate Banana
8 oz. water
4 to 5 ice cubes
½ medium banana
1 scoop chocolate flavored protein powder
Chocoholic
1 scoop chocolate flavored protein powder
½ cup cold water
1 tsp sugar free chocolate syrup
¼ tsp butter extract
1 cup ice
Lemon Chiffon
1 scoop vanilla flavored protein powder
½ cup cold water
¼ tsp sugar free lemon gelatin powder
1 tsp sugar free lemon pudding powder
1/8 tsp vanilla extract
1 cup ice
Peppermint Chocolate Shake
1 scoop chocolate flavored protein powder
¼ cup skim milk
¾ cup ice
1 drop peppermint extract (additional peppermint can be added for a stronger mint taste)
Blueberry Blaster
1 scoop vanilla flavored protein powder
6 oz of water
4-6 ice cubes
¾ cup blueberries
Orange Creamcicle
1 scoop vanilla flavored protein powder
½ cup cold water
¼ tsp sugar free orange gelatin powder
1/8 tsp vanilla extract
1 cup ice
Limealicious
1 scoop vanilla flavored protein powder
½ cup cold water
¼ tsp sugar free lime gelatin powder
1/8 tsp vanilla extract
1 cup ice
Vanilla Cherry Delight
1 scoop vanilla flavored protein powder
½ cup cold water
¼ tsp sugar free cherry gelatin powder
1/8 tsp vanilla extract
1 cup ice
Very Vanilla Yum
1 scoop vanilla flavored protein powder
½ cup cold water
¼ tsp sugar free vanilla pudding powder
1/8 tsp vanilla extract
1 cup ice
Peanut Butter Delight
1 scoop vanilla/chocolate flavored protein powder (Unjury)
1 cup unsweetened almond milk
½ TB peanut butter
Optional: ½ cup ice
BONUS RECIPES!!!
Peanut Butter-Chocolate Dessert (No Sugar Added)
This dessert is great for the peanut butter & chocolate lover in all of us!
1- 8 oz block fat free cream cheese
½ cup reduced fat peanut butter
1 ¼ -1 ½ cups Splenda (¾-1 cup Splenda for bottom layer; ½ cup for top layer)
2 scoops vanilla Unjury (or other vanilla protein powder of your choice)
32-ounces Cool Whip Free (16 oz for bottom layer and 16 oz for top layer)
One 4-serving size package Jell-O instant sugar-free chocolate pudding mix
2 scoops chocolate Unjury (or other chocolate protein powder of your choice)
1 cup skim milk
For bottom layer, mix 1 block fat free cream cheese with ½ cup reduced fat peanut butter, ¾-1 cup
Splenda. Mix 16 oz Cool Whip Free with 2 scoop vanilla Unjury and fold into peanut butter/cream
cheese mixture. Spread on bottom of square dish.
For top layer, mix 1 box sugar free chocolate pudding, 1 cup skim milk, ½ cup Splenda, and 2 scoops
chocolate Unjury. Fold in 16 oz Cool Whip Free.
Pour & spread on top of base layer.
Refrigerate for 3 hours before serving.
Makes 20 servings.
Calories 101.8; Protein 7.6 grams; Fat 2.4 grams; Carbs 12.6 grams; Sugar 3.3 grams; Sodium 131 mg
Protein Hot Chai Mix
-6 scoops vanilla protein powder
-1.5 cups non-fat powdered milk
-3/4 cup instant unsweet tea mix
-3/4 cup Splenda
-1T. chai spice mix (or use half cinnamon and half ground ginger)
-1t. ground cloves
-1t. cardamon (I skipped it)
Mix all dry ingredients in bowl until well blended. Add 1/2 cup of mixture to mug and add either splash
of cold milk or water -- stir to create smooth paste (so you don't get lumpy protein powder). Add 8oz
hot water and mix well. You can top with Light Redi Whip and a sprinkle of chai spice or drink it naked.
*Recipe makes 7 half-cup servings. Calculation below is without the "splash of milk" when you're mixing
the tea. If you use RediWhip -- it adds about 20 calories.
Calories 146; Protein 27 grams; Fat 1 grams; Carbs 9 grams