Whether you want to increase your muscle mass or shed some weight, you should make protein shakes an essential part of your diet. Why do I say this? Well, this is because they are filled with all the essential nutrients needed to maintain the health of your body and muscles. And the amazing part is that there are no clean-ups or prep work involved.
With that being said, you should not buy protein shakes from the store. This is because they usually contain more sugar than needed. You should, instead, make your own protein shake with the ingredients you like. When you do this, you will get the right nutrition using the flavors you love.
It’s now super easy to nourish your body! Here are my 10 best protein shake recipes that are guaranteed to give you a healthy body.
1. Fruity Coconut Smoothie
A tangy flavor for improved hydration
Do you want to try a different flavor? Then you should try this coconut water smoothie. Being a natural hydrator, coconut contains essential electrolytes needed to hydrate your body after your intense workout session.
A coconut water smoothie contains 480mg in an 8oz can, and that is more than the amount of potassium in a banana. This is why coconut water is good for maintaining your body’s electrolyte balance.
Also, experts say that coconut water is an antioxidant, that removes toxins from your body and prevents diseases like kidney stones, diabetes, high blood pressure, and more.
Ingredients
- Protein powder, preferably strawberry to add a fruity flavor – 2 scoops
- Mixed frozen berries – 1 cups
- Coconut water – 8oz
Most grocery stores have canned coconut water, so you can easily get it there. If you don’t see any, you can substitute it with cold fruit tea.
Then you should blend all the ingredients and enjoy this cold delight.
Nutrition
- Total calories – 135
- Carbohydrates – 50 grams
- Protein – 21 grams
And because this drink contains a lot of potassium, it is an excellent drink for an intense workout session.
2. Chocolate Protein Shake
For all the chocolate lovers
This protein shake is filled with lots of nutrients that are amazing for your body, mind, and senses. The taste is sweet, but not sugary and the ingredients will instantly boost your mood. Also, you’ll get a thank you message from your taste buds for this awesome chocolate flavor.
Ingredients
- A medium-sized apple (chopped) – 1
- Almond butter – 1 tablespoon
- Grated dark chocolate – 1 cup
- Cocoa powder – 1 tablespoon
- Yogurt – ½ cup
- Dates (pitted) – 2
- Protein powder – 1 scoop
You can choose to go for plain chocolate rather than the dark chocolate if you don’t want the bitter taste. Then blend all the ingredients except the dark chocolate. After that pour the smoothie into a glass and top it with grated chocolate.
Nutrition
- Calories – 270
- Protein – 26 grams
- Fat – 5 grams
In fact, this is a good way to make a tasty and rich protein shake without having to worry about gaining weight.
3. Vanilla Chai Protein Shake
A mouth-watering combination of flavors
The vanilla chai protein shake blends a wide variety of different flavors to provide an aftertaste that’s simply mind-blowing. Also, with its array of essential nutrients, it’s very good for your body. It contains potassium, fiber, and of course, protein, which are vital to your well-being.
Ingredients
- Unsweetened almond or soy milk – ½ cup
- Chai tea (brewed and chilled) – 1/4 cup
- Vanilla protein powder – 1 scoop
- Frozen banana (preferably squished before freezing) – 1
- Ground cinnamon – ½ teaspoon
- Unsalted natural almond butter – 1 teaspoon
- Ground walnuts – 1 tsp
All ingredients except walnuts should be blended. Then pour it into a glass and top it with walnuts for a wondrous new flavor.
Nutrition
- Total calories – 219
- Protein – 17 grams
- Fat – 9 grams
- Carbohydrates – 20 grams
- Fiber – 4 grams
With each sip, you’ll experience a different flavor, and the blend of everything really makes this drink a great idea after a workout session.
4. Peanut Butter and Jelly Shake
Bring out the child in you
If you love PB & J sandwiches, you definitely have to try this protein shake that has a salty-sweet flavor to it.
Ingredients
- Frozen berries – 1 cup
- All-natural peanut butter – 1 or 2 spoons
- Protein powder – ¼ cup
- Rolled oats – 1-2 spoons
- Soy milk – 1 cup
Soy milk can be substituted with any other unsweetened milk like almond milk or rice bran milk. It would definitely not change the taste. Then blend all the ingredients in a blender to enjoy this amazing flavor.
Nutrition
- Total Calories – 228
- Fat – 7.5 grams
- Saturated fat – 1.3 grams
- Carbohydrates – 23 grams
- Fiber – 5 grams
- Sugar – 11 grams
- Protein – 16 grams
This protein shake does not only remind you of your childhood days, it is also a good post-workout drink.
5. Vanilla Coffee Shake
For an energetic morning start
This is an excellent protein shake to help you get going in the morning. Also, it’s a wonderful alternative to the sugary coffee drinks that are sold in coffee shops.
Ingredients
- Vanilla protein powder – 2 scoops
- Milk–regular, soy milk, or any other variant of your choice – 1½ cups
- Coffee-flavored ice-cream (low-fat preferably) – 1½ cups
Mix all the ingredients in a blender and blend them very well to get that awesome shake that is guaranteed to wake your muscles and senses in the morning.
Nutrition
- Calories – 482
- Carbohydrates – 39 grams
- Protein – 66 grams
- Fat – 7 grams
Depending on your choice of milk, the nutritional value may vary slightly. The above values are calculated for 1½ cups of fat-free milk.
6. Spinach Smoothie
Tastes nothing like spinach
Are you among the spinach haters? Well, there’s bad news! Spinach is great food and it contains a lot of essential vitamins and minerals that are necessary for your body. And there’s the good news!
The ingredients in this drink totally mask the flavor of spinach, so you won’t taste the spinach flavor, but your body will get the required nutrients from it. Double bonanza!
Ingredients
- Unsweetened milk (almond, soy or anything you prefer) – 1 cup
- Spinach, preferably organic. Washed and rinsed – 1 cup
- Mango pieces (frozen is fine too) – ¼ cup
- Pineapple pieces (fresh or frozen) – ¼ cup
- Banana – ½ big banana or 1 small banana
- Flax meal – 1 tablespoon
- Chia seeds – 1 tablespoon
- Vanilla protein powder – 1 scoop
The flax meal and chia seeds provide you with an extra dash of protein, but they’re optional. They can be replaced with nuts or anything else you like.
Nutrition
- Total calories – 231
- Fat – 8 grams
- Saturated fat – 0 grams
- Carbohydrate – 23 grams
- Fiber – 9 grams
- Sugar – 11 grams
- Protein – 19 grams
This drink is a perfect lunch for those who are constrained by time and it can also be taken after a workout session.
This protein shake provides 33% of the required daily vitamin A, plus a lot of micronutrients in the form of minerals present in spinach, mango, pineapple, and banana.
7. Key Lime Creamy Shake
Enjoy a satisfying meal
Everyone loves to have a creamy key lime pie protein shake. It’s a wonderful alternative if you like key lime pie, but don’t want to take one because you’re watching your weight.
This drink has every flavor of key lime pie, but it contains little to no sugar and calories. That’s why it’s a great after-workout snack.
Ingredients
- Cottage cheese (fat-free) – ½ cup
- Protein powder – 1 scoop
- Stevia or any other sweetener – 2 packets. You can choose to make it sugarless as well.
- Spinach – a handful for the green color. Alternately, you can also go in for a green food color.
- Vanilla pudding mix – 1 tablespoon
- Graham cracker – 3 pieces crushed
The last two ingredients are not compulsory and can be replaced with almonds or walnuts. It might be weird to add cottage cheese, but it adds a lot of depth to the consistency of the shake. If you are allergic to dairy products or if you want to go vegan, you can replace cottage cheese with tofu.
Nutrition
- Total calories – 180
- Protein – 36 grams
- Sugar – 4 grams (none if you go sugarless)
- Fiber – 0 grams
- Carbohydrate – 7 grams
- Fat – 0 grams
Savor the amazing taste of this sugar-free and fat-free protein shake and get the essential nutrients while enjoying the flavor of lime pie.
8. Tropical Smoothie Shake
Takes you on a tropical vacation
Immediately you take a sip of this refreshing protein shake, your mind will take you on a little vacation to the tropics. To add to that, all the nutrients in it are essential to your body, especially vitamin C and potassium.
Ingredients
- Frozen berries – 1 cup
- Frozen banana – 1 small. Freeze the banana for a few hours before you make this smoothie. You should blend the banana before freezing, for a smooth blend of flavors.
- Orange (peeled, deseeded, and cut) – 1
- Plain or vanilla Greek yogurt – 4 to 6oz
- Protein powder (vanilla/strawberry) – 1 scoop
You should blend all the ingredients in a blender, using the right setting to achieve the consistency you desire, and voilà! your tropical smoothie is ready to be taken. This drink is best taken when cold.
This protein shake is perfect for a hot day or after a strenuous workout session at the gym. Not only does it cool your body, but it also replenishes essential nutrients like potassium to your body.
Nutrition
- Calories – 350 (could change depending on the size of banana and orange)
- Fat – 1 gram
- Fiber – 14 grams
- Protein – 22 grams
Take a sip of this tropical protein shake and get taken to a tropical island where you are basking on the sunny beach.
9. French Toast Shake
Take a walk down the memory lane
Do you still have that memory of waiting in the kitchen for a slice of warm French toast accompanied by the scent of cinnamon and dripping with maple syrup? It sure does make you want to back to your mom’s house. But what if you can make something similar by yourself? Amazing, right? It’s possible with these ingredients.
Ingredients
- Cottage cheese (fat-free) – ½ cup
- Vanilla protein powder – 1 scoop
- Sugar-free maple syrup – 1 to 2 teaspoon
- Cinnamon – ½ teaspoon
- Nutmeg or pumpkin pie spice – just a dash
- Butter – ½ teaspoon
- Water – ½ to 1 cup, depending on the consistency you want.
Then add all the ingredients except nutmeg and blend properly. Pour into a glass and sprinkle the pumpkin spice powder on top of it all.
Nutrition
- Total calories – 180
- Protein – 36 grams
- Sugar – 4 grams
- Carbohydrates – 7 grams
- Fat – 0 grams, if you use fat-free cottage cheese
This protein shake with its creamy taste will definitely bring back a lot of your fond childhood memories.
10. Lean Green smoothie
A real time saver
This protein shake is good for those who are pressed for time and will be skipping breakfast. It can be easily made within a few minutes. With the natural ingredients in this drink, you can keep going for a few hours while adding giving you a lot of essential nutrients.
Ingredients
- Vanilla protein powder – 1 scoop
- Barley grass powder – 1 teaspoon
- Wheatgrass powder – 1 teaspoon
- Flaxseed powder – 1 teaspoon
- Sugar-free vanilla flavoring (optional) – 1 teaspoon
You should put all these ingredients in a blender, and in no time, your nutrient-filled breakfast will be ready.
Nutrition
- Total calories – 162
- Fat – 3 grams
- Carbohydrates – 7 grams
- Protein – 25 grams
This protein shake that’s low in calories is an excellent way to kickstart your body and day.
Conclusion
In fact, protein shakes replenish a lot of the nutrients we fail to take on a daily basis due to heavy workout sessions and other stressful activities. Oftentimes we are unable to prepare healthy food, or we tend to skip meals, or even go for the “unhealthy foods“.
These protein shakes are an excellent idea if you want to gain those needed nutrients without spending a lot of time in the kitchen. And of course, they all have amazing taste.
So, enjoy these protein shakes while staying healthy!