20 Great Protein Shake Recipes
Source: Murziknata, AdobeStockProtein shakes are essential for anyone following a healthy diet and lifestyle. They help meet protein requirements, improve digestion and metabolism, and promote weight loss. We share 20 of the best homemade recipes!
1. Banana Protein Shake
Source: gastrolabweb.comYou don't even need protein powder for this shake.
You will need: 100g cottage cheese, 250ml milk, 2 egg whites, 50ml yogurt, 200g banana.
Preparation: Whisk the egg whites until fluffy, and blend the remaining ingredients in a blender. Gently combine both mixtures.
2. Oatmeal Protein Shake
Source: pinterest.comOptionally, add a scoop of protein powder.
You will need: 200ml milk, 2 tsp cocoa, 3 tbsp rolled oats, 3 dates, 1 tbsp peanuts.
Preparation: Blend the oats, peanuts, and dates until smooth. Add cocoa with milk and blend thoroughly again.
3. Cottage Cheese and Berry Protein Shake
Source: mobillegends.netIt tastes delicious with blackberries or currants.
You will need: 200g cottage cheese, 2 tbsp honey, 500g berries, 2 tbsp protein, 250ml milk.
Preparation: Blend the cottage cheese with protein and berries until smooth. Add honey with milk and blend again.
4. Egg, Grape Juice, and Carrot Protein Shake
Source: about-tea.ruAn unusual fruit and vegetable shake when you want variety.
You will need: 1 apple, 1 egg, 1 carrot, 1 tbsp honey, 1 tbsp peanuts, 1 glass grape juice.
Preparation: Blend the peanuts, finely grate the apple and carrot, and whisk the egg. Mix all ingredients and, if desired, blend again.
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5. Milk Protein Shake
Source: pinterest.ruThe best recipe for a hearty and healthy protein shake.
You will need: 1 tbsp protein, 1 tbsp rolled oats, 250ml milk, 1/2 banana, 1/2 peach, 1 pinch cinnamon.
Preparation: Blend the fruits, protein, and oats, add cinnamon with milk, and blend again. Drink the shake cold.
6. Kefir Protein Shake
Source: anekdotok.ruEasily digestible and suitable even for mild lactose intolerance.
You will need: 200ml kefir, 1 apple, 1 tbsp honey, 2 tbsp rolled oats.
Preparation: Grate the apple finely, grind the oats into flour, and mix everything with honey. Add kefir and shake the cocktail.
7. Strawberry Protein Shake
Source: 1zoom.ruThis delicate shake is equally good for breakfast or dinner.
You will need: 200g cottage cheese, 300ml milk, 500g strawberries, 60g protein.
Preparation: Thoroughly wash and dry the strawberries. Put all ingredients into a blender and blend until smooth.
8. Cocoa Protein Shake
Source: chloehowl.comA natural protein shake that will nicely diversify your daily diet.
You will need: 250g cottage cheese, 350ml milk, 3 tbsp cocoa, 5 walnuts, 2 tsp honey, 1/2 banana, 2 ice cubes.
Preparation: Blend the cottage cheese with milk until smooth. Separately blend the walnuts, banana, cocoa, and honey, and separately – the ice. Mix all ingredients for the shake together.
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9. Kiwi Protein Shake
Source: kleo.ruNot only healthy, but also very refreshing. You can add syrup or another sweetener.
You will need: 200ml coconut milk, 2 kiwis, 1 tbsp grated ginger, 5 sprigs parsley, 1 tbsp flax seeds.
Preparation: Blend the parsley, ginger, and seeds. Add kiwi and coconut milk, and blend again.
10. Coffee Protein Shake
Source: skgdt.ruEspecially good with vanilla protein powder.
You will need: 150ml coffee, 60g protein, ice.
Preparation: Shake the coffee with protein powder until smooth. Add crushed ice to the shake.
11. Spirulina Protein Shake
Source: pinterest.seA double dose of benefits, because spirulina is rich in many vitamins and trace elements.
You will need: 250ml plant-based milk, 1 handful spinach, 1 tsp spirulina, 1 tbsp protein, 1 banana, 1 handful berries, 1 tsp lemon juice.
Preparation: Blend everything except the plant-based milk until smooth. Pour in the milk and shake the cocktail again.
12. Chia Seed Protein Shake
Source: pinterest.ruYou can soak chia seeds in water or milk for a couple of hours beforehand.
You will need: 1 banana, 1 handful spinach, 1 tbsp protein, 1 cup plant-based milk, 1 basil leaf, 1 sprig mint, 1 tbsp chia seeds, 1 tbsp protein, 1 tbsp lemon juice.
Preparation: Blend all the greens with bananas until smooth. Add the remaining ingredients to the blender and blend the shake again.
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13. Cherry Protein Shake
Source: alpsko.siYou need pitted cherries, whether fresh or frozen doesn't matter.
You will need: 100g cherries, 100ml yogurt, 150ml milk, 2 tbsp protein.
Preparation: Blend the protein with cherries. Add milk with yogurt, and blend again.
14. Chocolate Protein Shake
Source: ignorelimits.comThe secret is that natural dark chocolate is used instead of cocoa.
You will need: 1 banana, 50g dark chocolate, 2 tbsp flax seeds, 40g rolled oats, 2 tbsp peanut butter, 1 tbsp chia seeds, 450ml plant-based milk, 2 dates.
Preparation: Peel the banana, chop it coarsely, put it in a bag, and place it in the freezer to chill. Put all ingredients into a blender and blend the shake until smooth.
15. Spinach and Date Protein Shake
Source: rozumnehubnuti.czSpinach-based protein shakes look very appealing due to their bright green color.
You will need: 1 banana, 2 dates, 40g spinach, 1 tsp flax seeds, 30g protein, 100ml milk.
Preparation: Peel the banana, remove pits from dates, wash and dry the spinach. Put all ingredients into a blender and blend until smooth.
16. Peanut Butter Protein Shake
Source: youtube.comIf you don't like fruit and vegetable shakes, this option is for you.
You will need: 300ml milk, 100g cottage cheese, 60g peanut butter, 60g peanuts, 1 pinch cinnamon, 2 tbsp honey.
Preparation: Blend the peanuts with honey and peanut butter until smooth. Add cinnamon, cottage cheese, and milk, and blend the shake again.
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17. Avocado Protein Shake
Source: blog.mybalancemeals.comThe simplest recipe with just three main ingredients! You can also add a scoop of protein powder.
You will need: 1 banana, 1 avocado, 1 cup milk.
Preparation: Chop the banana with avocado, and blend until smooth. Pour in cold milk and blend everything again.
18. Pear Protein Shake
Source: ufkis33.ruWe recommend choosing a sweet and juicy pear.
You will need: 250ml milk, 100g cottage cheese, 1 tbsp protein, 100g banana, 100g pear.
Preparation: Blend the peeled fruits with cottage cheese and protein. Add milk and blend the shake.
19. Walnut Protein Shake
Source: chocoladstvo.ruWe recommend preparing it with soy or nut milk.
You will need: 300g cottage cheese, 300ml plant-based milk, 10 walnuts, 2 tbsp cocoa.
Preparation: Toast the walnuts in a dry pan and blend them. Add the remaining ingredients and blend the shake until smooth.
20. Apple Protein Shake
Source: almased.comOne of the classic protein shake recipes for every day.
You will need: 250g milk, 150g apples, 100g cottage cheese, 20g peanut butter.
Preparation: Peel the apple and blend it. Add the remaining ingredients and thoroughly blend the shake.
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