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!