LifeBridge Health > Protein Shake Recipes

Protein Shake Recipes

PROTEIN SHAKES AND SMOOTHIES RECIPES


PROTEIN SHAKES AND SMOOTHIES RECIPES

Protein shakes and smoothies give your body the nutrients and vitamins that it needs to stay healthy. Protein is used to build and repair damaged muscles, so having a protein shake after a workout will help your body recover quickly and gain extra energy. Smoothies contain vitamins, oils and fats that are essential in helping your body burn energy. Both protein shakes and smoothies are simple and quick ways to give your body extra nutrition.

You can use the following recipes to make healthy and nutritious shakes and smoothies:

**For days 4 to 14 after surgery, do not add fruit to allow healing of your new pouch. Keep things simple by mixing your protein powders with low-fat milk or unsweetened non-dairy beverages. After this time period, you can start to get more creative by adding flavors and fruit. You might also try these recipes during pre-op to help lose weight.**

 

Mixed Berry Blend

Mixed Berry Blend [+/-]

Mixed Berry Blend

By Tammie W.

Ingredients:

  • 1 scoop vanilla protein powder
  • 1/2 banana
  • 1/4cup strawberries
  • 1-1 1/2 cup water
  • 8 ice cube
  • 1 package Lemon Berry Squeeze sugar free Hawaiian Punch
Directions:
  1. Add water first and then add remaining ingredients.
  2. Blend in blender until thoroughly mixed.

 

Chocolate Peanut Butter Banana Shake

Chocolate Peanut Butter Banana Shake [+/-]

Chocolate Peanut Butter Banana Shake

By Denise D.

Ingredients:

  • 2 scoops of Chocolate Bliss Chike or one serving of other protein powder
  • One scoop of Chocolate Peanut Butter Just Great Stuff
  • 1/2 banana
  • Five ice cubes
  • 7 to 9ozs of cold water
Directions:
  1. Mix all ingredients, shake well and enjoy !!!!!!

 

Lemon Drop

Lemon Drop [+/-]

Lemon Drop

By Debbie C.

Ingredients:

  • 7-8 oz cold water
  • 1/2 tsp lemon extract (Penzey's, McCormick, Fresh Market, Wegman's brand)
  • 1 packet True Lemon
  • Squirt of lemon juice
  • 2 scoops Chike Vanilla Whey Protein Isolate (or one serving of your favorite vanilla protein powder)
  • 1 T Sugar-free Jell-O brand lemon pudding powder
  • 4 ice cubes
Directions:
  1. Put all the wet ingredients (water and lemon extract) into a blender bottle with the wire ball.
  2. Add True Lemon and a squirt of lemon juice, if desired.
  3. Add 1 scoop of protein powder followed by the pudding mix.
  4. Throw 4 ice cubes on top, followed by the wire ball
  5. Put the lid on and shake, shake, shake.
  6. Enjoy! It's so refreshing, filling, and delicious!!!!

 

Mocha Madness

Mocha Madness [+/-]

Mocha Madness

By Debbie C.

Helpful Tip: I use different flavors of sugar free Jell-O pudding in my shakes to add a bit of thickness as well as an extra punch of flavor. Keeping baggies handy makes it quick and easy to create endless combos for my shakes!


Ingredients:

  • 8 oz of your favorite brewed coffee chilled (mine is Peet’s Decaf House Blend for Keurig)
  • 1 tsp Torani Sugar-free Caramel Syrup (or any brand as long as it’s sugar-free)
  • 2 scoops Chocolate Bliss Chike Whey Protein Isolate powder (or 1 serving of your favorite chocolate protein powder)
  • 1 rounded tsp Jell-O Sugar-Free Butterscotch Pudding mix
  • Blender bottle (optional but I love mine!)
Directions:
  1. If you have a Keurig, brew coffee onto mug of ice. I select the 2nd smallest size cup so the coffee taste will be stronger. If you do not have a Keurig, pour your favorite brewed coffee over ice and let stand for a few minutes until cool. It doesn’t take long at all!
  2. Toss the ice and pour 8 oz of the brewed, chilled coffee into your Blender Bottle or equivalent.
  3. Add, in this order: the syrup, 1 scoop of protein, the pudding mix the 2nd scoop of protein, 4 ice cubes, and the Blender Bottle wire ball (if applicable).
  4. Shake, shake, shake and enjoy!!!!

 

Mint Double Chocolate Miralax to GO

Mint Double Chocolate Miralax to GO [+/-]

Mint Double Chocolate Miralax to GO

By Debbie C.

Miralax can be added to any protein shake as it's tasteless, clear, and doesn't change the texture of the shake. It should be dissolved in water completely before adding the other ingredients.


Ingredients:

  • 8 oz cold water
  • 1 capful of Miralax
  • 1/8 tsp Peppermint Extract (1-2 drops only)
  • 2 Scoops Chike Chocolate Bliss Whey Protein Isolate (or 1 serving of your favorite chocolate protein powder)
  • 1 rounded tsp Jell-O Brand Sugar-Free Chocolate Fudge pudding mix
  • Ice
Directions:
  1. In your blender bottle or other shaker bottle, pour 8 oz cold water (I do not use an actual blender simply because it adds air to my shakes and I get too stuffed)
  2. Add capful of Miralax to the water and stir until crystal clear.
  3. Add the peppermint extract. Be careful not to add much - it's very strong! (It is important to put the extract into the water and not later into the protein powder as you could wind up with a clump that didn’t dissolve-Yuck!)
  4. Add 1 scoop of protein powder
  5. Add the pudding mix
  6. Add the 2nd scoop of protein powder
  7. Add 4 ice cubes and your wire ball if using a Blender Bottle
  8. Shake, shake, shake and enjoy!
  9. Gotta go! (haha, couldn't resist)

 

Blueberry Delight

Blueberry Delight [+/-]

Blueberry Delight

By Pattie E.


Ingredients:

  • 2 1/4 cups of fresh spinach
  • 1/3 frozen banana
  • 1/4 C frozen blueberries
  • 1 scoop vanilla flavored protein powder
  • 1 - 11 fl. oz. carton of AdvantEDGE French Vanilla protein drink
  • Pomegranate Crystal Light - enough to make it blend easily, about 1/3 C
Directions:
  1. First add liquids (Crystal Light and AdvantEDGE protein drink) to a bullet blender.
  2. Then add frozen fruit and spinach.
  3. If you are looking for extra protein, add a scoop of vanilla protein powder.
  4. Blend. Top with a few frozen blueberries and enjoy this delicious shake!

 

Peanut Butter Jelly Time

Peanut Butter Jelly Time [+/-]

Peanut Butter Jelly Time

By Kristen G.


Ingredients:

  • 1/2 cup low-fat milk
  • One light strawberry yogurt
  • One scoop vanilla protein powder
  • Two tablespoons PB2 powdered peanut butter
  • One tablespoon Hershey's lite chocolate syrup
  • Ice
Directions:
  1. Add milk first and then add remaining ingredients.
  2. Fill remaining space in bullet with ice
  3. Blend until ice is crushed.

 

Frappuccino Fakeout

Frappuccino Fakeout [+/-]

Frappuccino Fakeout

By Melissa Majumdar, RD, LDN, CPT


Ingredients:

  • 8 ounces unsweetened almond milk
  • One pack Starbucks Via instant coffee (decaf or regular depending on fluid intake for the day)
  • 1/2 frozen banana
  • 1 scoop favorite protein powder (add chocolate for mocha flavor)
  • Crushed ice & water
Directions:
  1. Add almond milk to blender bullet.
  2. Add remaining ingredients.
  3. Fill remaining space of bullet with ice and top with water.
  4. Blend and enjoy!

 

Frosty Fakeout

Frosty Fakeout [+/-]

Frosty Fakeout

By Melissa Majumdar, RD, LDN, CPT


Ingredients:

  • 8 ounces unsweetened vanilla almond milk
  • 1/2 frozen banana
  • Sprinkle of cinnamon
  • 1 scoop vanilla protein powder
  • Crushed ice & water

Directions:
  1. Add almond milk to blender bullet.
  2. Add remaining ingredients.
  3. Fill remaining space of bullet with ice and top with water.
  4. Blend and enjoy!

 

Cake Batter Shake

Cake Batter Shake [+/-]

Cake Batter Shake




Ingredients:

  • 1/2 cup low fat cottage cheese
  • 1 scoop vanilla protein powder
  • 3-5 drops almond extract
  • 1 Tbsp sugar free instant Jell-O pudding mix
  • 1 cup water
  • 4-5 ice cubes

Directions:
  1. Add water to a blender.
  2. Add remaining ingredients including ice and blend.
  3. Top with a candle if it’s your birthday

 

Almond Joy Protein Shake

Almond Joy Protein Shake [+/-]

Almond Joy Protein Shake




Ingredients:

  • 1/2 cup unsweetened coconut milk like So Delicious or Blue Diamond Breeze
  • 1/4 cup water
  • 1 scoop chocolate protein powder
  • 1/4 cup low fat or fat free cottage cheese
  • 1 Tbsp PB2 or other powdered peanut butter
  • 1/2 tsp almond extract (optional)
  • Spinach (optional)
  • 6-7 Ice cubes
Directions:
  1. Add coconut milk to blender bullet.
  2. Add remaining ingredients.
  3. Fill remaining space of bullet with ice and top with water.
  4. Blend and enjoy!

 

Root Beer Float Protein Shake

Root Beer Float Protein Shake [+/-]

Root Beer Float Protein Shake

A root beer delight without the carbonation or calories


Ingredients:

  • 8 oz vanilla almond milk, unsweetened
  • 12-15 ice cubes
  • 1/4 C. cottage cheese (makes the shake thicker and you can’t even taste it!)
  • 1 Tbsp root beer extract
  • 1 tsp. Truvia (or any sweetener of choice)
  • 1 scoop vanilla protein powder

Directions:
  1. Blend well and enjoy!!

 

Caramel Apple Protein Shake

Caramel Apple Protein Shake [+/-]

Caramel Apple Protein Shake




Ingredients:

  • 1 scoop vanilla protein powder
  • 1 cup unsweetened almond milk
  • 1 small apple, skin removed and diced
  • 1/4 teaspoon ground cinnamon
  • 2-3 ice cubes
  • 2 tablespoons sugar-free butterscotch pudding mix
  • pinch of xanthan gum (optional)

Directions:
  1. 1. Combine all ingredients, except xanthan gum in a blender and blend until smooth.
  2. If you desire a thicker shake, add a pinch of xanthan gum and blend. (Keep in mind the pudding mix will significantly thicken the shake and it will take a few minutes for this to happen.)

 

Butterfinger Protein Shake

Butterfinger Protein Shake [+/-]

Butterfinger Protein Shake




Ingredients:

  • 1 cup ice
  • 8 oz water
  • 1 scoop of your favorite protein powder
  • 1 Tbsp. natural peanut butter
  • 1 Tbsp. sugar free butterscotch pudding mix )

Directions:
  1. Blend all ingredients together adding liquid first.

 

Orange Creamsicle

Orange Creamsicle [+/-]

Orange Creamsicle




Ingredients:

  • 1 serving of your favorite vanilla protein powder
  • 8 oz unsweetened almond coconut milk (or similar product)
  • 1/2 a frozen banana
  • 1/2 teaspoon orange extract
  • Orange slices

Directions:
  1. Add coconut milk to blender bullet.
  2. Add remaining ingredients.
  3. Blend and top off with orange slices.

 

Boysenberry Smoothie

Boysenberry Smoothie [+/-]

Boysenberry Smoothie




Ingredients:

  • 1-2 scoops of protein powder
  • 2-3 fresh or frozen boysenberries
  • 1 cup plain or light vanilla yogurt
  • 3 tbsp 100% apple juice
  • 2-3 ice cubes


 

Cinnamon Mocha Shake

Cinnamon Mocha Shake [+/-]

Cinnamon Mocha Shake




Ingredients:

  • 1-2 scoops of protein powder
  • 1 cup of 1%, skim, Lactaid, rice, or unsweetened almond or soy milk
  • 1/4 packet of no sugar added chocolate Carnation Instant Breakfast, sugar free cocoa, or 1 tbsp. of sugar free Hershey syrup
  • 1/2 tsp. cinnamon
  • 1 tsp. decaffeinated instant coffee

 

Dream Cream Protein Smoothie

Dream Cream Protein Smoothie [+/-]

Dream Cream Protein Smoothie




Ingredients:

  • 1-2 scoops of protein powder
  • 1/4 cup of orange G2 Gatorade or orange Crystal Light
  • 1 cup 1%, skim, Lactaid, rice, or unsweetened almond or soy milk
  • 1/4 packet of no sugar added vanilla Carnation Instant Breakfast
  • 1 tsp. orange flavoring (optional)

 

Banana Split Protein Shake

Banana Split Protein Shake [+/-]

Banana Split Protein Shake




Ingredients:

  • 1-2 scoops of protein powder
  • 1/4 packet of no sugar added vanilla or chocolate Carnation Instant Breakfast
  • 1/3 banana
  • 1 cup 1%, skim, Lactaid, Rice, or unsweetened almond or soy milk
  • 2 cubes of fresh pineapple or 1 slice canned pineapple in its own juice
  • 1-2 strawberries fresh or frozen
  • 2-3 ice cubes

 

Chocolate Mocha Mint Protein Shake

Chocolate Mocha Mint Protein Shake [+/-]

Chocolate Mocha Mint Protein Shake




Ingredients:

  • 1-2 scoops of protein powder
  • 1/4 packet of no sugar added chocolate Carnation Instant Breakfast
  • 1 tsp. instant decaffeinated coffee
  • 2 drops of peppermint extract
  • 1 cup 1%, skim, Lactaid, Rice, or unsweetened almond or soy milk
  • 2-3 ice cubes

 

Key Lime Pie Protein Shake

Key Lime Pie Protein Shake [+/-]

Key Lime Pie Protein Shake




Ingredients:

  • 1-2 scoops of protein powder
  • 1/4 packet of no sugar added vanilla Carnation Instant Breakfast
  • 1-2 tsp lime juice
  • 1 graham cracker (~2 small squares)
  • 2-3 ice cubes
  • 1 cup 1%, skim, Lactaid, Rice, or unsweetened almond or soy milk

 

Strawberry Banana Frost Milk Shake

Strawberry Banana Frost Milk Shake [+/-]

Strawberry Banana Frost Milk Shake




Ingredients:

  • 1-2 scoops of protein powder
  • 1/4 packet of no sugar added strawberry Carnation Instant Breakfast
  • 1/4 banana and 1-2 fresh or frozen strawberries
  • 2-3 ice cubes
  • 1 cup 1%, skim, Lactaid, Rice, or unsweetened almond or soy milk

 

Eggnog Protein Shake

Eggnog Protein Shake [+/-]

Eggnog Protein Shake




Ingredients:

  • 1-2 scoops of protein powder
  • 1/4 packet of no sugar added-vanilla Carnation Instant Breakfast
  • 1/4 tsp. allspice
  • 1 graham cracker (~2 small squares)
  • 2-3 ice cubes
  • 1 tbsp. sugar free vanilla Coffee Mate creamer
  • 1 cup 1%, skim, Lactaid, rice, or unsweetened almond or soy milk

 

Tropical Fruit Breeze Protein Shake

Tropical Fruit Breeze Protein Shake [+/-]

Tropical Fruit Breeze Protein Shake




Ingredients:

  • 1-2 scoops of protein powder
  • 1/4 packet of no sugar added strawberry Carnation Instant Breakfast
  • ~2 slices of frozen peaches
  • 2 chunks of fresh pineapple
  • 2-3 ice cubes
  • 1 cup 1%, skim, Lactaid, rice, or unsweetened almond or soy milk

 

Protein Fruit Smoothie

Protein Fruit Smoothie [+/-]

Protein Fruit Smoothie




Ingredients:

  • 1-2 scoops of protein powder
  • 1/2 cup low-fat plain or vanilla yogurt
  • 2 fresh or frozen strawberries or any other fresh or frozen berries
  • ½ banana
  • 2-3 ice cubes
  • 1/4 cup 1%, skim, Lactaid, rice, or unsweetened almond or soy milk
  • 1 packet Splenda or any other sugar substitute desired

 

Hazelnut Mocha Cappuccino Shake

Hazelnut Mocha Cappuccino Shake [+/-]

Hazelnut Mocha Cappuccino Shake




Ingredients:

  • 1-2 scoops of protein powder
  • 1/4 packet of both vanilla and no sugar added chocolate Carnation Instant Breakfast
  • 1 cup 1%, skim, Lactaid, rice, or unsweetened almond or soy milk
  • 3-4 drops of sugar free hazelnut mocha or other sugar free flavoring
  • 2 tsp. of decaffeinated instant coffee
  • 2-3 ice-cubes

 

Vicki's Breakfast Shake

Vicki's Breakfast Shake [+/-]

Vicki's Breakfast Shake

(makes 3 smoothies)


Ingredients:

  • 12 oz can Strawberry Pure Protein Drink
  • 4 oz plain Greek-style yogurt
  • 2 scoops of unflavored protein powder
  • 1/2 cup walnuts
  • 2 Tablespoons ground flax seed
  • 1/2 banana
  • 1/2 cup of strawberries (or whatever fresh fruit is available)
  • 1 cup of ice

 

Snickers Bar Mocha Protein Shake

Snickers Bar Mocha Protein Shake [+/-]

Snickers Bar Mocha Protein Shake


Ingredients:

  • 1-2 scoops of protein powder
  • 1/2 cup cold decaffeinated coffee
  • 1/2 cup 1%, skim, Lactaid, rice, or unsweetened almond or soy milk
  • 3-4 drops of sugar free caramel flavoring from Starbucks
  • 1/4 packet of no sugar added-chocolate Carnation Instant Breakfast
  • 2-3 ice cubes
  • 1 tsp. butternut flavoring extract

 

Buttermilk Fruit Shake

Buttermilk Fruit Shake [+/-]

Buttermilk Fruit Shake




Ingredients:

  • 1-2 scoops of protein powder
  • 1 cup low fat buttermilk
  • 3 Tbsp frozen fruit
  • 1 tsp vanilla extract
  • 1 packet of Splenda or any other sugar substitute

 

Frozen Fruit Glaze Protein Shake

Frozen Fruit Glaze Protein Shake [+/-]

Frozen Fruit Glaze Protein Shake




Ingredients:

  • 1-2 scoops of protein powder
  • 1/4-1/2 packet of no sugar added vanilla Carnation Instant Breakfast
  • 1/2 cup water
  • 1/2 cup 10 calorie or less orange drink (like sugar free Hawaiian punch)
  • 1/3 banana
  • 2-3 frozen or fresh strawberries
  • 2-3 ice cubes

 

Chocolate Cherry Protein Shake

Chocolate Cherry Protein Shake [+/-]

Chocolate Cherry Protein Shake




Ingredients:

  • 1-2 scoops of protein powder
  • 1 tsp of sugar free Hershey syrup or cocoa powder
  • 1 cup of skim, Lactaid, rice, or unsweetened almond or soy milk
  • 1/4 cup of frozen black cherries

 

Peanut Butter and Banana Protein Shake

Peanut Butter and Banana Protein Shake [+/-]

Peanutbutter and Banana Protein Shake




Ingredients:

  • 1-2 scoops of protein powder
  • 1 cup 1%, skim, Lactaid, rice, or unsweetened almond or soy milk
  • 1 tbsp. natural peanut butter (check ingredients for added sugar)
  • 1/2 banana

 

Tammie's Mixed Berry Blend

Tammie's Mixed Berry Blend [+/-]

Tammie's Mixed Berry Blend

(makes 2 smoothies - one for now, one for later!)


Ingredients:

  • 2 scoops of Body fortress Vanilla flavor (or your favorite brand) powder
  • 1 cup of ice
  • 1 pack of sugar free Hawaiian Punch (Lemon Berry Squeeze)
  • 1/4 cup of mixed berry blend frozen fruit
  • 1 slice of pineapple
  • 1/2 of banana
  • 3/4 -1 cup of water

 




Important Protein Shake Notes:
  • After mixing protein shakes, leave on the counter for 5-10 minutes until air has decreased to prevent gas and bloating.
  • Other flavorings that can be used in place of sugar-free or no sugar added Carnation Instant Breakfast are: sugar-free cocoa, sugar-free coffee mate creamers, sugar free Hershey’s syrup, sugar free Starbucks and grocery store brand flavorings, baking extracts, sugar free Quick. Also look for sugar free Torani syrups at World Market, Walmart or Sam’s Club.
  • If shakes are too thick or not thick enough to your liking, you can increase or decrease the milk.
  • Add 1 or 2 scoops of protein powder to low-fat milk and mix up so that there are no lumps. Then add to low-fat creamy soup (made with low-fat milk instead of cream). Treat as if you’re mixing cornstarch and gravy. Get the mixture smooth before adding it to the rest of the hot soup or you will have lumpy soup.
  • Add 1-2 scoop of protein powder to low-fat milk and mix well until no lumps then mix into a sugar free pudding mix.
  • You can also use Crystal Light, ice cubes, fresh fruit, and tasteless protein powder and puree for a fruit slushy.
  • You can also make popsicles out of the protein powder and Crystal Light or any other 10-calorie per serving fluid. Mix it in a blender and put the fluid in a popsicle tray and freeze.