Melissa Who has never wanted a good homemade protein shake? Between workouts, work, and small cravings, these little protein bombs can save the day. The advantage? You can customize them to your tastes, needs, and goals: muscle gain, weight loss, or just an energy boost for busy days. Come on, put on your apron (or not), grab your blender, and let’s go for 20 recipes of homemade protein shakes that will make you want to become a blending pro!
Protein shakes for muscle gain
Need to bulk up? Protein shakes for muscle gain are perfect for adding texture, calories, and of course, protein to help build and repair your muscles. And no need for strange supplements or whey if you prefer “natural”.
Banana and peanut butter shake
Simple, quick, and downright delicious, this shake will become your best friend post-workout.
- Ingredients:
- 1 ripe banana
- 2 tablespoons of peanut butter (or almond butter)
- 250 ml of milk (cow, almond, or soy)
- 1 scoop of protein powder (optional)
- A pinch of cinnamon
- Instructions: Put all the ingredients in a blender and mix until you get a creamy texture. If you want, add a bit of ice for a more “smoothie” effect.
- Nutritional value (approximate): 450 kcal, 20 g of protein, 50 g of carbohydrates, 15 g of lipids
Chocolate and oat shake
This shake is a bit like a chocolate mousse, but without the extra calories.
- Ingredients:
- 1 tablespoon of unsweetened cocoa
- 250 ml of almond milk
- 30 g of rolled oats
- 1 date for sweetness (optional)
- 1 scoop of protein (or not, it’s up to you)
- Instructions: Once again, everything in the blender and mix! With the rolled oats, the shake will be thick and nourishing.
Protein shakes without whey
If you prefer shakes without whey, no problem! These recipes are designed to give you a good protein intake without using animal-based protein powders.
Chia and berry shake
A refreshing mix packed with antioxidants!
- Ingredients:
- 250 ml of coconut or almond milk
- 1 handful of frozen berries
- 1 tablespoon of chia seeds
- 1 tablespoon of maple syrup for sweetness (optional)
- Instructions: Blend everything together. If you want a lighter texture, let the chia seeds soak for a few minutes before blending.
- Nutritional value (approximate): 200 kcal, 8 g of protein, 25 g of carbohydrates, 10 g of lipids
Protein shakes for weight loss
If your goal is to lose weight while boosting your protein intake, it is essential to use ingredients that keep you full without too many calories. Here are light yet nourishing shakes.
Green apple and ginger shake
A shake that surprises with its freshness and helps burn fat.
- Ingredients:
- 1 green apple
- 250 ml of coconut water
- A small piece of fresh ginger
- 1 handful of spinach
- Instructions: Blend everything together until you get a smooth texture.
Green tea and lemon shake
For tea lovers, this shake combines the freshness of lemon and the antioxidants of green tea.
- Ingredients:
- 1 cup of cold green tea
- Juice of half a lemon
- 1 handful of spinach
- 1 kiwi
- A bit of honey for sweetness if you want
Vegan protein shakes
No dairy or animal proteins here! These shakes are 100% plant-based and perfectly suited for vegans seeking protein.
Pea and mango protein shake
Peas? Yes, you read that right! They provide a good dose of protein without altering the taste.
- Ingredients:
- 250 ml of soy or oat milk
- 1 handful of frozen mango
- 1 scoop of pea protein
- A pinch of turmeric
Chocolate-hazelnut shake
Because you can be vegan and still enjoy chocolate!
- Ingredients:
- 1 tablespoon of cocoa powder
- 250 ml of hazelnut milk
- 1 banana
- 1 scoop of plant-based protein of your choice
Summary table of nutritional values
| Shake | Calories | Proteins | Carbohydrates | Lipids |
|---|---|---|---|---|
| Banana and peanut butter | 450 kcal | 20 g | 50 g | 15 g |
| Chocolate and oats | 350 kcal | 15 g | 40 g | 8 g |
| Chia and red fruits | 200 kcal | 8 g | 25 g | 10 g |
| Green apple and ginger | 150 kcal | 5 g | 20 g | 1 g |
| Peas and mango | 220 kcal | 12 g | 30 g | 5 g |
Tips for optimizing your protein shakes
Now that you have some recipes on hand, here are some tips for optimizing your shakes based on your goals:
- For muscle gain: add calorie-dense ingredients like nuts, avocado, or nut butters. More calories = more gains!
- For weight loss: focus on fiber-rich ingredients, like green vegetables or chia seeds, to feel full without too many calories.
- For a dairy-free shake: there are plenty of plant milk options (soy, almond, hazelnut…) that work great in shakes and each has its own distinct flavor.
How to properly incorporate shakes into your daily routine
There’s not really a strict rule on when to drink your shakes, but here are a few ideas that might suit you:
- Before training: a light shake, like the one with apple and ginger, will give you energy without filling you up too much.
- After training: more substantial shakes with protein and carbohydrates, like the banana and peanut butter shake, will help you recover.
- For breakfast: a slightly filling shake, such as one with rolled oats for example, can be a good option if you don’t have time for a big breakfast.
So there you go, you have everything you need to prepare homemade protein shakes that match your lifestyle, goals, and tastes. No more need to spend a fortune on pre-made shakes or count protein on your fingers!
