11 Protein Shake Recipes from Diet and Fitness Experts

11 Protein Shake Recipes from Diet and Fitness Experts

First, there’s the experimentation aspect: trying out wonderful combinations of the nutrient-packed ingredients that you love. There’s also the satisfaction that comes with easily meeting your RDA of fruits, vegetables and protein in a way that’s as delicious as it is convenient.

However, if you have particular goals in mind — perhaps you want to lose weight, pack on a little muscle, or spike your metabolism — it’s a good idea to be a little less ad hoc with your concoctions and see how diet and fitness experts do it. That’s what we did, and listed recipes below for your convenience. Aren’t we nice?

1 High-Protein Shake
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by Toby Amidor, MS, RD, CDN

“This shake contains no added sugar, only natural sugar from fruit which comes along with many vitamins, minerals, and antioxidants. I use a combination of milk and Greek yogurt to get 20 grams of protein per 12-fluid ounce drink.”

What you need:
½ cup fresh or unsweetened frozen strawberries
½ cup fresh or unsweetened frozen mango
½ cup fresh or unsweetened frozen pineapple
½ cup nonfat milk or almond milk
½ cup nonfat plain Greek yogurt
2 tablespoons oat bran
2 pitted dried dates

How to make it:
Combine the fruit, milk, yogurt, oat bran, and dates in a blender and blend until smooth. Pour into a tall glass and serve.

Nutrition: 373 calories, 2 g fat, 82 g carbs, 2 mg cholesterol, 113 mg sodium, 9 g fiber, 65 g sugars, 20 g protein

From The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day by Toby Amidor, MS, RD, CDN

2 Back to the Earth Smoothie
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by Jennifer McDaniel, MS, RDN, CSSD, LD

“This is an excellent post-workout recovery drink. Beets contain nitrate, which increases blood flow to muscles and acts as an anti-inflammatory and antioxidant. Chia seeds are rich in omega-3 fatty acids, which hold on to water, prolonging hydration and retention of electrolytes, and slowly release carbs for better endurance. Ginger can help relieve muscle soreness and reduce oxidative stress.”

What you need:
1/3 cup fat-free Greek yogurt
½ cup skim milk
1 scoop protein powder
1 carrot
1 beet or ¼ cup pickled beets
1 small frozen banana
1 Tbsp. chia seeds
1 slice fresh ginger or 1 tsp dried ginger

How to make it:
Place all ingredients in blender and blend! If your banana is not frozen, add ⅓ cup ice to blender to make smoothie cold.

Nutrition: 466 calories, 6.5 g fat (1.3 g saturated), 10 mg cholesterol, 316 mg sodium, 677 mg calcium, 73 g carbs, 14 g fiber, 35 g sugars, 35 g protein

For more delicious, belly-slimming chia seed recipes, check out our roundup of the of the 45 Best-Ever Chia Pudding Recipes for Weight Loss!

3 Turmeric Mango Smoothie
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by Jennifer McDaniel, MS, RDN, CSSD, LD

“This drink’s base is almond butter, which is rich in satiating protein to power muscles. Mango is packed with vitamins C and A, which promotes immunity and cell growth. Flax seeds’ omega-3 fatty acids improve insulin and glucose metabolism, and some research suggests in can increase blood flow and muscle growth. Turmeric is a strong anti-inflammatory and antioxidant that’s even been linked to increasing neuroplasticity, which can improve our memory and cognition. Turmeric can be especially be helpful if you’re learning how to master a new skill in your sport; it’s also been proven to reduce recovery time and increase endurance and performance.”

What you need:
¾ cup skim milk
1 scoop protein powder
1 Tbsp almond butter
1 frozen banana
½ cup frozen mango
1 Tbsp ground flaxseed
½ tsp turmeric, ground

How to make it:
Add milk, protein powder, almond butter, flaxseed, turmeric, frozen mango, and frozen banana in blender. Blend and enjoy!

Nutrition: 365 calories, 38 g fat (1 g saturated), 7 mg cholesterol, 197 mg sodium, 62 g carbs, 7 g fiber, 37 g sugars, 25 g protein

4 Pep-to-go All the Way to Lunch
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by Libby Mills, MS, RDN, LDN

“With protein and the comforting, naturally sweet flavor of morning oatmeal, this smoothie has everything you need for a quick hit of energy, and you probably have everything you need in your kitchen. The 12 g of protein in the milk promise to keep you full, the soluble fiber in the dates and oats slow digestion and absorption of carbs (which control blood sugar) while helping lower cholesterol. It’s a satisfying breakfast that will last until lunch. Got a Charlie horse? Don’t go bananas looking for a good source of potassium — majool dates have more.”

What you need:
1 cup chilled coffee
1 packet nonfat powdered milk
½ cup skim milk
4 pitted majool dates
½ cup ice cubes
¼ cup oats
1/8 teaspoon cinnamon
1/8 teaspoon vanilla

How to make it:
Blend all ingredients until smooth.

Nutrition: 221 calories, 1.5 g fat, 2 mg cholesterol, 72 mg sodium, 45 g carbs, 5 g fiber, 27 g sugars, 8 g protein

Love oats in the morning? Try one of these 50 Overnight Oats Recipes for Weight Loss!

5 Recovery Smoothie
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from Libby Mills, MS, RDN, LDN

“Rising early to hit the gym? Refuel with this breakfast recovery smoothie. Skim milk and Greek yogurt pack 20 grams of protein, the building blocks necessary to repair muscle. Don’t think that the orange peel is just for a burst of flavor: One orange peel has 1.5 grams of protein. While you’d never add the whole peel, a 1 ½ inch square (approximately one tablespoon) will provide some, plus 8.2 more mg of antioxidant vitamin C.”

What you need:
1/2 cup skim milk
1 cup nonfat Greek chocolate yogurt
1 orange, peeled
1 1/2” square piece of organic orange peel
½ cup ice cubes
1 tablespoon cocoa powder
1/8 teaspoon vanilla

How to make it:
Blend all ingredients until smooth.

Nutrition: 275 calories, 1 g fat, 2 mg cholesterol, 151 mg sodium, 40 g carbs, 6 g fiber, 32 g sugar, 30 g protein

6 Berry Red
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by Libby Mills, MS, RDN, LDN

“Whole foods provide 8 g of protein in this berry smoothie. Tofu is one of the least processed soy products, and it lends a creaminess that seems almost too decadent to be breakfast. For vegetarians and the lactose intolerant, this is rich in calcium and iron, two nutrients they might have low levels of.”

What you need:
1 medium sized beet, cooked and peeled
3/4-inch cube of fresh ginger, peeled
½ cup raspberries
½ cup apple juice
1 medium carrot
7 oz silken tofu, about 2/5 of a 16 oz package

How to make it:
Blend all ingredients together.

Nutrition: 298 calories, 9 g fat (2 g saturated), 0 mg cholesterol, 147 mg sodium, 41 g carbs, 9 g fiber, 28 g sugars, 19 g protein

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