Wednesday, March 21, 2012

Protein Shakes



I am trying hard to get in the amount of protein that I am supposed to while strength training.  Some days it is tough, especially on those cold winter days.  Now that it is spring/summerish weather I am back to drinking those protein shakes and am trying some new recipes.

I found one the other day on Pinterest and I "liked" it so I would remember it and try it.  I had it a few days ago and it was ok.  I had it again this morning and put a little bit more of the ingredients in and it was delicious!

Here is the recipe in case you would like to try it.

Butterfinger Protein Shake 
(it sounds like it is just a name to get you to try it but it really does taste like a Butterfinger)

8 ounces almond milk (I use lactose free milk cause that is what I have on hand right now)
1 T. butterscotch pudding mix (I used a little bit more of this the second time
1 T. peanut butter (gotta go with the natural stuff on this people...don't be using that fake peanut butter)
1 to 2 scoops chocolate protein powder
5 ice cubes or more (I used more like 10)

Blend it up and drink it down.  Yum!  If I am craving a candy bar I need to remember this recipe because I could easily just drink this instead and it would be so much better for me.

There are quite a few other recipes out there and the same day that I was trying out this shake I got a Facebook post from Girls Gone Strong with a bunch of other recipes to try.  Molly with Girls Gone Strong wrote it up and posted it on her site.  You can see the full article if you go here.  She has reasons why you should use protein shakes in your diet too that you might want to read about.  Very interesting!

Here are the recipes that she posted the other day...


Buckeye Shake (chocolate and peanut butter)
2 scoops low carb chocolate protein powder
6 oz almond milk
1.5 TBSP peanut butter
1 TBSP raw cocoa powder
1 TBSP cacao nibs (optional)
4 oz water (more for a thinner shake, less for a thicker shake)
Crushed ice
Blend to desired consistency
Calories: 440 
Pro: 56 grams Carbs: 12 grams Fat: 17 grams Fiber: 5 grams

Pina Colada Protein Shake
2 scoops vanilla low carb protein powder
2 oz unsweetened coconut milk
¾ cup pineapple chunks (either fresh or “no sugar added” if canned)
8 oz water (more for a thinner shake, less for a thicker shake)
Crushed ice
1-5 drops coconut extract if desired for extra flavor
Calories: 450 
Pro: 50 grams Carbs: 22 grams Fat: 16 grams Fiber: 3 grams

Apple Crisp Protein Shake
2 scoops low carb vanilla protein powder
6 oz almond milk
½ cup unsweetened applesauce
Crushed ice
Blend to desired consistency
***For an extra treat, take some gluten free oats (2/3 cup) and mix them with 1 TBSP of melted real butter, 2 TSP honey, and cinnamon to taste.  Spread them out on a baking sheet and toast them at 300 degrees for 15-20 minutes (stirring after 10 minutes).  Keep a close eye on the oats and don’t let them burn.  Take them out and let them cool completely, stirring them so they don’t clump together. You can sprinkle this on top of your shake or eat a couple of spoonfuls when you drink your shake.  This recipe makes 2 servings of the “crisp.”
Calories: 340 
Pro: 49 grams Carbs: 19 grams Fat: 5 grams Fiber: 2 grams
*** add 170 calories, 4 grams protein, 23 carbs, 8 grams fat, and 3 grams of fiber if you add the “crisp”

Mint Chocolate Chip Protein Shake
2 scoops low carb chocolate protein powder
*12 oz mint flavored green tea
1 TSBP raw cocoa powder
1 TBSP cacao nibs (optional)
Crushed ice
Blend to desired consistency
*steep 1-2 mint flavored green teabags in 12 oz hot water for 2-3 minutes (2 teabags for stronger flavor).  If you have time to let it cool, that’s ideal.  If not, steep them in 6-8 oz of water and use extra crushed ice when making your shake.
Calories: 270 
Pro: 49 grams Carbs: 7 grams Fat: 3 grams Fiber: 2 grams

Cashew Cookie Protein Shake
2 scoops low carb vanilla protein powder
6 oz almond milk
1.5 TBSP cashew butter
4 oz water (more for a thinner shake, less for a thicker shake)
1-5 drops vanilla extract
1-5 drops butter flavoring extract
Crushed ice
Blend to desired consistency
Calories: 430 
Pro: 53 grams Carbs: 12 grams Fat: 17 grams Fiber: 2 grams

Blueberry Muffin Protein Shake
2 scoops low carb vanilla protein powder
6 oz almond milk
2/3 cup blueberries
Juice from 1-2 lemon wedges or ½ packet of TrueLemon
2 TSP cashew butter
1-5 drops vanilla extract
4 oz water (more for a thinner shake, less for a thicker shake)
Crushed ice
Blend to desired consistency
Calories: 440 
Pro: 52 grams Carbs: 21 grams Fat: 11 grams Fiber: 4 grams

Pumpkin Pie Protein Shake
2 scoops low carb vanilla protein powder
6 oz almond milk
½ cup pure canned pumpkin
1-5 drops vanilla extract
4 oz water (more for a thinner shake, less for a thicker shake)
Crushed ice
Pumpkin Pie Spice to taste
Blend to desired consistency
Calories: 330 
Pro: 50 grams Carbs: 15 grams Fat: 5 grams Fiber: 4 grams

Sweet Potato Pie Protein Shake
2 scoops low carb vanilla protein powder
6 oz almond milk
½ cup sweet potato (already baked, no skin)
1-5 drops vanilla extract
4 oz water (more for a thinner shake, less for a thicker shake)
Crushed ice
Pumpkin Pie Spice to taste
Blend to desired consistency
Calories: 420 
Pro: 52 grams Carbs: 36 grams Fat: 5 grams Fiber: 8 grams

Mocha Protein Shake
2 scoops low carb chocolate protein powder
10 oz coffee (already cooled or 5 oz very strong coffee and add lots of extra ice when blending)
2 TBSP heavy whipping cream
1 TBSP raw cocoa powder
Crushed ice
Blend to desired consistency
Calories: 375 
Pro: 50 grams Carbs: 8 grams Fat: 14 grams Fiber: 2 grams

Very Berry Protein Shake
2 scoops low carb vanilla protein powder
8 oz almond milk
¼ cup each strawberries, blueberries, blackberries, raspberries
(OR  1 cup frozen mixed berries)
4 oz water (more for a thinner shake, less for a thicker shake)
Crushed ice
Blend to desired consistency
Calories: 360 
Pro: 50 grams Carbs: 21 grams Fat: 6 grams Fiber: 7 grams

Orange Creamsicle Protein Shake
2 scoops low carb vanilla protein powder
6 oz almond milk
4 oz orange juice
2 TBSP heavy whipping cream
3-5 drops vanilla extract
Crushed ice
Blend to desired consistency
Calories: 450 
Pro: 50 grams Carbs: 20 grams Fat: 16 grams Fiber: 1 grams

Tropical Protein Shake
2 scoops low carb vanilla protein powder
4 oz. almond milk
2 oz. unsweetened coconut milk
½ cup pineapple chunks (either fresh or “no sugar added” if canned)
½ cup frozen mango
½ banana
4 oz water (more for a thinner shake, less for a thicker shake)
3-5 drops coconut extract
Crushed ice
Blend to desired consistency
Calories: 560 
Pro: 51 grams Carbs: 46 grams Fat: 19 grams Fiber: 6 grams

Cinnamon Roll Protein Shake
2 scoops low carb vanilla or cinnamon protein powder (use cinnamon for extra flavor)
8 oz almond milk
2 TBSP heavy whipping cream
4 oz water (more for a thinner shake, less for a thicker shake)
1-5 drops vanilla extract
1-5 drops natural butter flavoring
*2 TSP ground cinnamon (if you use vanilla protein powder)
Pumpkin pie spice to taste
Crushed ice
Blend to desired consistency
Calories: 400 
Pro: 50 grams Carbs: 7 grams Fat: 17 grams Fiber: 2 grams
Keep in mind that you can amend the ingredients in any of these recipes for your personal preference (more flavor, less flavor, more sweet, less sweet, thicker, thinner, etc).  Please let me know what you think and please share your favorite recipes and I will continue to add to this list!



3 comments:

Cori said...

You had me at "butterfinger!" ;) Thanks for the recipes! I'll have to try some of them!

Suzanne said...

What brand of protein powder do you recommend?

Jessica said...

I've tried the ones from Sams, Target and Hyvee. I'm still trying to figure out the one I like best that I can afford. My next stop is at a nutrition place to see what they offer. I do like the chocolate ones...I know that. I do use the vanilla ones once in awhile but not as often. I don't like to drink them by themselves though...I usually make a smoothie or protein bars instead.