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Protein Shake Recipes

PB&J Protein Shake (Great diet shake! Almost no carbs)

2 Scoops Whey protein (neutral or vanilla)

8-12 oz water (add 1% milk if you want a creamier texture)

1 tablespoon. Natural Peanut Butter (smooth).

1 tablespoon. Hemp oil or hemp flour

1 teaspoon. Sugar Free Strawberry Jam

Blend all ingredients on high speed for 45 seconds to a minute

Add ice to taste if you prefer more volume or colder water.

Fruit Carbohydrate High Protein Shake – (After or Pre-Exercise)

1 banana (cut and frozen)

4-6 whole strawberries (from a package of frozen berries)

1/2 cup low-fat yogurt (or Brown Cow top cream for more calories)

1 cup orange or pineapple juice

2 scoops whey protein – (or MRP packet for more carbs and nutrients)

**Creatine or Glutamine for choice before or after exercise

From 30 grams of carbs – 120 grams of carbs – your choice. Use high-fat or low-fat yogurt, and use either MRP or low-carb protein. Blend all ingredients until smooth or desired consistency. Add creatine or Glutamine for a powerful pre- or post-workout shake

Chocolate Peanut Butter Cups (Pro Dieter’s Shake)

2 scoops of chocolate whey protein powder

2 tablespoons Whipping Cream (thick cream, not canned cream)

1 tablespoon. Peanut butter

12 oz. water

1 tablespoon. Flax meal

4-6 ice cubes

Blend until the shake becomes thick. The flax meal gives it the consistency of a peanut butter cup. Whipped cream makes it creamy. Add more peanut butter for more flavor intensity. This is a great low carb shake to get rid of the sugar and crap when you first start the diet!

Lean Mass Banana Split Shake (under 25 grams of carbs)

1/2 frozen banana

1 teaspoon. banana extract (or vanilla extract if you’re not crazy about bananas)

2 tablespoons Whipped cream (thick cream, not cream from a can)

2 Chocolate Scoops (no carbs) Whey protein

10-12 oz of water

4-6 ice cubes

Blend to desired consistency. Great lean mass builder. Not carb-free, but definitely a good low-carb drink for those trying to maintain or slowly lose body fat.

Tropical Protein Pina Colada Shake (to build a lean or off-season mass diet)

2-3 scoops vanilla low-carb whey protein (or vanilla MRP with carbs for more calories)

4 oz of water

1/3 cup pineapple chunks (canned in water, or fresh) – freeze for an icy texture

Coconut milk or coconut extract (again, from a can for more fat or extract for lower calories)

1/2 cup 2% milk + 1/2 cup pineapple low-carb drink (like Diet V-8 tropical)

4-6 ice cubes

Blend to desired consistency. Use low carb protein and coconut extract for

less calories and diet type shakes. Use V-8 diet juice as a supplement. Carbohydrate manipulation with MRP, amount of fruit or more milk.

Root Beer Float (low carb treatment)

12 oz can of diet Root Beer (we like A&W for the foam, but you can use Dad’s or

IBC or other creamy root beer)

2 scoops vanilla whey protein (no carbs)

4-6 ice cubes

2 tablespoons whipping cream (thick cream, not from a can)

Mix thoroughly!! Blend the whipping cream, 4-6 ice cubes and enough water to make a paste out of the protein, then add the A&W a little at a time. Your blender will explode if you add it all at once!

Mango Madness (40-30-30 shake)

2-3 Scoops of Protein Powder (Vanilla, Plain or Mango flavor)

1/2 to 1 cup frozen mango slices or freshly sliced ​​real mangoes

1 cup of Brown Cow Vanilla cream yogurt

1 tablespoon of flaxseed oil

6-8 oz of water

**Ice cubes if the mangoes are fresh

great shake! Blend all the ingredients, and use the appropriate amount of fruit to taste. Something great off-season or pre-competition diet (use up to 6 weeks ago)

Dreamsicle Shake (Medium to higher carb shake)

2-3 scoops of vanilla protein powder or vanilla MRP shake packets

Seeds from half the length of a real vanilla bean

1 teaspoon. Vanilla extract (real not artificial)

4 oz. water

6 oz. Orange juice + peel from half an orange (grating the peel before squeezing the orange)

3 tablespoons whipping cream (thick cream, not from a can)

1/2 cup vanilla yogurt (or frozen vanilla yogurt)

Ice cubes at the end to add the desired consistency

This is a great tasting shake! So much vanilla and orange juice you’ll want to drink it over and over again! Add more or less protein, liquid or zest/vanilla bean according to your preference.

Mint Chocolate Grasshopper (low carb/lean mass gainer shake)

2 Scoop Chocolate Whey Powder or Chocolate MRP (depending on carbs)

8 oz of water

3 tablespoons Whipped cream (thick cream, not canned)

3-6 drops of mint extract or pure mint

4-6 ice cubes

Blend all ingredients Add 4 oz yogurt or 2% milk to taste if the above consistency is not smooth enough or enough volume.

Holiday Pumpkin Spice Shake (low carb/ diet shake)

2 Scoops Vanilla whey protein or regular protein

8 oz. water

1 tablespoon. Hemp oil

1 teaspoon. Pumpkin pie spice

1 teaspoon. Splenda Brown Sugar

8 oz. Yogurt

4-6 ice cubes

**Add 1/4 pack of canned pumpkin for a more authentic pumpkin flavor and orange color

This is a great seasonal shake. You can also incorporate roasted yams if you don’t have canned pumpkin.

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