To make a protein shake, follow these basic steps and ingredient ideas:
Basic Steps
- Choose your protein source: Most commonly protein powder (whey, vanilla, chocolate, or plant-based), Greek yogurt, silken tofu, or nut butters.
- Select a liquid base: Almond milk, cow’s milk, water, or non-dairy milk like oat or coconut milk.
- Add fruits or veggies: Frozen bananas, berries, spinach, or even cauliflower rice for extra nutrients.
- Add extras for flavor and nutrition: Cinnamon, vanilla extract, chia seeds, flaxseed, nut butters, cocoa powder, or honey.
- Blend: Combine all ingredients in a blender and blend until smooth. Adjust thickness with ice or more liquid as needed.
Example Protein Shake Recipes
Vanilla Protein Shake:
- 1 frozen banana
- 1 scoop vanilla protein powder (about 25g)
- 3/4 cup almond milk
- 1/4 tsp cinnamon and vanilla extract
- Optional: 1/2 tbsp chia seeds or flaxseed
- Handful of ice
Blend all ingredients until smooth
Chocolate Peanut Butter Shake:
- 1 scoop chocolate protein powder
- 1 frozen banana
- 3/4 cup milk (or non-dairy milk)
- 2 tbsp peanut butter
- 1/2 tbsp cocoa powder
- Handful of ice
Blend until creamy
Berry Vegan Protein Shake:
- 1 scoop vanilla protein powder
- 1 cup frozen mixed berries
- 1 cup non-dairy milk
- 1 tbsp almond or cashew butter
- Optional: handful of spinach, 1/2 tbsp chia seeds
Blend until smooth
High-Protein Smoothie (No Protein Powder):
- 3/4 cup almond milk
- 1/3 cup silken tofu
- 1/2 cup frozen mixed berries
- 1 tbsp chia seeds
- 1 tbsp agave syrup
Blend until combined
Tips
- Use frozen fruits to make the shake cold and thick.
- Adjust sweetness with honey or syrup if desired.
- Add greens like spinach for extra nutrients without affecting taste much.
- For weight gain, include calorie-dense ingredients like full-fat Greek yogurt, peanut butter, or avocado
In summary, making a protein shake involves blending a protein source with liquid and optional fruits, seeds, and flavorings until smooth. Customize ingredients based on your taste and nutritional goals
