How To Make A Healthy Homemade Protein Shake
February 29, 2020 By AliaThis post may contain affiliate links. Please read my disclosure for more information.
Learn how to make a healthy homemade protein shake with this quick and simple tutorial. Includes tips, ideas, and a customizable recipe for a DIY protein shake made with clean and nutritious ingredients.
Its a great idea to incorporate protein shakes into your diet, because they are so simple to make and are chock-full of nutritious ingredients. They make a nourishing breakfast that will kick-start your day and will keep you feeling full all morning. Protein shakes also make an ideal post-workout snack that will refuel your energy and help your muscles to heal after exercising.
Chunky Monkey Protein Smoothie
After the seemingly endless holiday buffet of donuts, coffee cake, and muffins, our bodies are yearning for a fresh start! Those treats were all tasty at the time, but there’s nothing better than starting the day with a healthy breakfast like this Chunky Monkey Protein Smoothie!
When the cold, gray reality of a February morning sends you running for the pastries or a quick cup of coffee, don’t let your New Year’s Resolutions and positive intentions fall by the wayside.
Instead, you can spend less than 5 minutes whipping up a nutritious meal that your entire family will devour. Loaded with the delicious flavors of chocolate, bananas, and peanut butter, this Chunky Monkey Smoothie is a simple way to power you through the day!
Here’s a reality check: Green smoothies are all the rage, but if I serve my boys a glass of thick, brownish-green sludge, there is no chance that they will actually ingest the beverage — regardless of how many vitamins it contains. Instead, if I want them to fuel up with fruit, protein, and healthy fats, I better make it all taste ah-mazing.
Mission accomplished! This Chunky Monkey Smoothie is so rich, so chocolatey, and so thick that the kids prefer to eat it with a spoon!
Whats In This High Protein Smoothie
There are just a few simple ingredients in my simple chocolate peanut butter smoothie!
Banana: I like using frozen, chopped up banana to act as the chilling element to the smoothie. Plus, banana is a natural sweetener!
Cocoa powder: Use 2 to 3 tablespoons depending how rich of a chocolate flavor you prefer. Cocoa powder is a pure form of chocolate without added sugar, which makes it a lighter option than milk chocolate.
Peanut butter: PB is a delicious, nutty addition to smoothies for added protein.
Greek yogurt: You can go with plain or vanilla Greek yogurt. It gives the smoothie a creamier texture and more protein power!
Milk: Milk acts as the liquid to blend the ingredients together into a drinkable consistency. You can use cows milk or almond, whichever you prefer!
Optional sweetener & protein powder: If you use plain yogurt, you may want to add honey or maple syrup to naturally sweeten the drink, plus a scoop of protein powder will up the protein element.
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Top Tips For Making High
Save Time. Making smoothies is already a quick and easy process, but you can trim down the time even more by making ready-to-blend smoothie packs. Place all of your pre-measured ingredients in containers, like Mason jars or plastic bags, and store them in the fridge for up to 3 days or the freezer for up to 3 months. When you’re ready to blend, just defrost if you like and mix. If you use a jar, it doubles as your drinking glass. You can also blend smoothies and freeze them in ice cub trays. When you’re ready, let the cubes defrost in a glass until they’re the perfect consistency.
Punch Up the Protein. Protein powder is an easy add-in, but there are many other options. You can boost your protein count with milk, or add a few tablespoons of nut butter, yogurt, or cottage cheese .
Keep it Healthy. When you buy smoothies at the store or gym, they can be overloaded with extra sugar, carbohydrates, and unhealthy fats. By making your own smoothies, you can control exactly what and how much lands in the blender. When reaching for milk alternatives, make sure to choose the unsweetened varieties. If you need a touch of sweetness, try stevia or honey instead of sugar. Adding healthy fats, like avocado, makes your drinks extra rich and smooth.
Swap It Out. It’s super easy to make any smoothie vegan. Swap out cow’s milk for non-dairy alternatives like almond, coconut, or soy, or use tofu or avocado in place of dairy yogurt.
How Much Protein Do You Need
The minimum for a woman is 46 grams and for men it is 56 grams as a minimum. Another way to figure your need is by multiplying your weight in pounds by .36 . If you are active or have special health needs, you will need more. Current studies show that the needs for optimal health are higher.
For more information try my e-book on 12 Tips For Building Better Smoothies. The link is here.
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Chocolate And Peanut Butter Shakes
Peanut Butter Cup Shake – 53 g of protein
Don’t sacrifice your gains! With milk and egg whites for texture, this shake tastes as good as the real thing.
Peanut Butter Banana Shake – 65 g of protein
Peanut butter and banana is a classic combo and is great for fuel and muscle recovery.
Peanut Butter Chocolate Shake – 72 g of protein
This sinless treat allows you to enjoy your chocolate and peanut butter with the benefits of muscle-building protein.
Want to make your protein shake thicker, more decadent, and slower digesting? Use casein instead of whey.
Peanut Brittle Shake – 58 g of protein
This shake is just as tasty as any crunchy brittle. The secret is pudding mix!
Chocolate-Lover’s Shake – 51 g of protein
Chocoholics unite for this super chocolatey shake featuring both cocoa powder and sour cream!
Chocolate Almond Shake – 40 g of protein
A nutty candy bar in a glass, this shake proves protein doesn’t have to be bland. You will make it again!
Caramel Hazelnut Shake – 70 g of protein
Hazelnut creamer makes this into a Nutella-y dream of a shake. Yes, please!
Bad Girl Shake – 67 g of protein
This caloric beast is for the aspiring weight-gainers out there! Ground up girl scout cookies in a shake? Go ahead, be bad.
Tropical Punch Protein Shake – 30 g of protein
All the fruit! Tantalize your senses with this vitamin-packed tropical shake.
My Favorite Hack For Making Protein Shakes
If drinking a protein shake is a part of your regular routine, you have to try SmoothieBox. SmoothieBox is a protein shake kit delivery service that uses only the best, organic produce with no added sugar or artificial ingredients.
Each box comes with between 20 to 25 pre-portioned smoothie pouches that contain a blend of flash-frozen fruits, vegetables, and seeds. You also have a choice of either grass-fed collagen, vanilla whey, chocolate whey, vanilla vegan, or chocolate vegan protein powder to add to your box. SmoothieBoxs shake mixes are available in four flavors Green, Berry, Clementine and Cacao.
To make a protein shake, simply pour the contents of a smoothie pouch into your blender. Then add a scoop of protein powder, any liquid you like, and blend until smooth. Depending on how much blending liquid you use, each smoothie pouch will yield one 16-20 ounce smoothie, or two 8-12 ounce smoothies.
The price ranges between $5.56 to $7.44 per smoothie and shipping is always free. You can choose to have a one-time order or a monthly subscription. If you choose to have a subscription, it can be paused, delayed or cancelled at any time. SmoothieBox also offers a 100% money-back guarantee if youre not satisfied. Additionally, my readers get a discount on their order using the link and code below:
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Pink Pineapple Protein Smoothie
Nothing sounds quite as refreshing as a pink pineapple protein smoothie. This recipe includes two ways of blending up this smoothie the first using frozen fruit and the second using fresh. Each creating a different consistency depending on how you like to consume your smoothie. Get the recipe here.
Your Protein Shake Formula
Each shake starts with 3/4 cup of liquid and up to 1/3 cup of a main protein source. While there are specific ingredients for these categories noted in the shakes below, its easy to make a substitution based on your own preferences swap almond milk for soy milk, or Greek yogurt for silken tofu. From there, each shake will take on its own style and flavor with the addition of fruits, veggies, nuts, and seeds. Each shake also includes a natural sweetener, in the form of dried pitted dates or a spoonful of agave. These ingredients are also interchangeable, or if you prefer, you can leave the extra sweetener out altogether.
Liquid + Main Protein + Protein Booster + Fruit + Natural Sweetener
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Should You Drink Protein Before Or After A Workout
Having a healthy balance of protein, carbohydrates, and fats in your diet is key. And if you do a strenuous workout, you’ll want to make sure you have enough protein afterward, too.
“If you are considering a protein shake before a workout, try to do so a couple hours before beginning any activity. Consuming protein right before a workout may cause some stomach discomfort because it can slow down digestion,” Hinckley says. “If you are working out within 30 minutes to an hour, choose a carbohydrate-rich snack, such as a banana or crackers. Protein shakes are a great option to refuel your body post-workout to help ensure muscle recovery.”
Here are some of the best protein shake recipes out there to fuel you after a workout and keep your body running strong.
How To Make A Chunky Monkey Protein Smoothie:
You’ll need the following ingredients for this healthy smoothie recipe:
- Chocolate Protein Powder
- Peanut butter
- Ice
This IdealLean Chocolate Brownie is my favorite protein powder, which has 0 grams of sugar and only 80 calories per scoop. It adds the perfect thick, creamy texture to the smoothie! I also like this Quest Chocolate Milkshake protein powder.
Oh, and one more note: one key to the thick, creamy texture of this shake is definitely the FROZEN banana! Dont skip that! Its a great way to use up overripe bananas, too.
When you have dark bananas on your counter, just peel them, slice them, and wrap them individually. Stick the sliced bananas into the freezer and pull them out as you need them.
Then simply combine all of the ingredients in your blender with plenty of ice and your healthy Chunky Monkey Protein Shake is ready in seconds!
My family might think that they’re getting away with dessert for breakfast, but I know that their little bodies are nourished with a plant-based powerhouse smoothie giving them a fresh, healthy start to the day. And with my own tall glass of chocolate and peanut butter goodness, what more could I ask for?!
Also Check: Tropical Smoothie Peanut Butter Cup
I Never Found One That Tastes Good
This is the truth! Over the years, Ive tried different protein powders because I wanted options.
I liked the idea of adding a big nutritional or protein boost with a scoop of protein powder but I never found one I liked! Many of them have an artificial taste to them even the natural or organic ones and I just couldnt get past that.
Why Should You Drink High
It can be extremely hard to eat six meals each day when you have almost no appetite. This is exactly why I suggest you should start drinking smoothies to gain weight more easily. Instead of drinking soft drinks and other alternatives that dont contain a lot of calories or nutrients, prepare a high-calorie smoothie that is both delicious and easy to consume. On the other hand, if your goal is to lose weight, you can check out our 10 smoothie recipes for weight loss.
Read Also: Best Vegan Smoothies For Weight Loss
How To Make Strawberry Mango Smoothies
I love to use my Vitamix to blend smoothies totally smooth and creamy. Any high-speed blender will work.
Here’s what you need to make this creamy strawberry smoothie:
- Strawberries. You can use fresh or frozen, but frozen gives you a creamier texture.
- Mango. Same here frozen mango is delicious and adds thickness to your smoothie.
- Cashew butter. You can use a different nut butter if you prefer, but I like the mild flavor of cashew.
- Yogurt. I love plain coconut yogurt to keep this smoothie dairy-free. But regular or greek yogurt also work.
- Coconut water. This is super hydrating.
- Almond milk. Feel free to use a different milk if you prefer!
Harley Pasternaks Breakfast Smoothie Recipe 325 Calories
Harley Pasternak is a famous nutrition expert and personal trainer who worked with many celebrity clients, including Kim Kardashian and Rihanna. This is his breakfast smoothie recipe that consists of 325 calories. However, if you want to increase the calories to gain weight more easily we suggest you add a tablespoon of almond butter for an additional 98 calories. Although this step is optional, it would bring the amount of calories to 423, while also increasing the content of other macronutrients. This breakfast smoothie is filled with carbohydrates, protein, fat, and fiber and will provide you with a much-needed energy boost in the morning. Its worth mentioning that apples are incredibly rich in antioxidants, which can improve your physical and neurological health.
What Youll Need
- 1 tablespoon almond butter
How to Prepare
Put the almonds inside the blender and blend until finely ground. Pour the milk and the yogurt and blend for a few more seconds. Afterwards, add the remaining ingredients and blend for 1-2 minutes.
Read Also: Fruit Smoothie Recipes Without Yogurt
Are Fruit Smoothies High In Fiber
you can maximize your fiber intake. The highest fiber fruits are passionfruit, avocado, pomegranate, and pear. Adding 1 tablespoon of chia or flax seeds or some oats increases the fiber amount by 3 grams.
Here is a list of fiber content in some fruits that go well in smoothies and make them sweet and delicious.
| Fruit/peeled, without stones | |
|---|---|
| Watermelon | 1,1 |
Bananas are often the fruit to use to get sweetness, creaminess, and thickness for a smoothie. If you are not banana fan mangoes are a great replacement. They also give some creamy consistency. Coconut cream is the ultimate creaminess giver.
Why Eat High Protein Snacks
Eating high protein snacks throughout the day as opposed to treats with empty calories and too much sugar can do a lot for your physical well-being. You wont feel sluggish in fact, youll have more energy.
Protein boosts your metabolism and gives you the energy to keep moving all day long. You will be more alert, and as well, your blood sugar levels will be maintained. No more spikes and drops that leave you feeling exhausted.
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Homemade Protein Shake Ingredients
Alright, so lets talk ingredients. To make a healthy homemade protein shake, you will need:
The ingredients Ive linked to above can be ordered from Thrive Market, which is an impressive online store that sells healthy, organic food and natural products at 25-50% below retail prices. I like to think of it like Amazon meets Costco meets Whole Foods .
If you want to purchase anything from them, you will need to sign up for a Thrive Market membership. However, if youre a reader of my website, you will get an exclusive bonus when you join:
How Much Protein Do You Need Each Day
Protein is an essential part of a healthy diet, especially if you’re working out. Not eating enough protein can lead to muscle loss, undoing all your efforts at the gym.
“Try to consume about 30% of your daily calories from protein,” says Nicole Hinckley, RD, LD, Speaker and Nutrition Consultant for Protein2o. “Aim for about 25-35 grams of protein per meal and after a heavy workout. Evenly spacing your protein intake throughout the day can help with optimal absorption.”
Read Also: Apple And Banana Smoothie Recipe
How To Know Whether You Are Underweight
The Centers for Disease Control and Prevention note that if you have a body mass index between 18.5 and 24.9, you have a healthy weight. The BMI is essentially a value which you get by dividing your weight in kilograms by the square your height in meters. In case you have a body mass index of below 18.5, you are underweight. You can find a body mass index calculator on the National Heart, Lung, and Blood Institute website. However, its worth noting that the BMI should never be used as a diagnostic measure. If you think you are underweight, its important you visit your doctor.
How To Incorporate Protein Shakes Into A Healthy Diet
While protein shakes are a great addition to your diet they are just one piece of the puzzle! Make sure you are getting a variety of nutrients in through a balance of fruit, vegetables, lean proteins and healthy fats. Heres an example meal plan that includes a protein shake:
- Breakfast: I have been hooked on oatmeal for breakfast lately! So many different ways to enjoy this yummy breakfast.
- Lunch: I typically have a salad for lunch its always a mixture of lots of vegetables, protein and healthy fats.
- Snack: Protein shake make a protein shake for an energy boost to get over the afternoon slump. Youll get energy and feel satisfied until dinner.
- Dinner: Take your pick when it comes to dinner options! Again, make sure theres a mixture of vegetables, protein and fat.
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