Protein shakes are indispensable for those who adhere to proper nutrition and a healthy lifestyle. They help to get the norm of protein, improve digestive and metabolic processes, promote weight loss. We tell 20 best recipes at home!
1. Banana Protein Shake
You don’t even need powdered protein for this shake.
You will need: 100 g cottage cheese, 250 ml milk, 2 egg whites, 50 ml yogurt, 200 g banana.
Cooking: Whisk the egg whites until fluffy, and grind the rest of the ingredients in a blender. Gently mix both masses.
2. Protein shake with oatmeal
Add a scoop of protein powder if desired.
You will need: 200 ml milk, 2 tsp. cocoa, 3 tbsp oatmeal, 3 dates, 1 tbsp. peanuts.
Cooking: Blend oatmeal, peanuts and dates in a blender until smooth. Add cocoa with milk and whisk again thoroughly.
3. Protein shake with cottage cheese and berries
Very tasty with blackberries or currants.
You will need: 200 g cottage cheese, 2 tbsp. honey, 500 g berries, 2 tbsp. protein, 250 ml of milk.
Cooking: Whisk cottage cheese with protein and berries in a blender until smooth. Add honey with milk and whisk again.
4. Protein shake with egg, grape juice and carrots
An unusual fruit and vegetable cocktail when you want variety.
You will need: 1 apple, 1 egg, 1 carrot, 1 tbsp. honey, 1 tbsp. peanuts, 1 glass of grape juice.
Cooking: Grind the peanuts in a blender, finely grate the apple and carrot, and beat the egg. Mix all the ingredients and, if desired, smash again with a blender.
5. Protein shake with milk
The best recipe for a hearty and healthy protein shake.
You will need: 1 tbsp protein, 1 tbsp. oatmeal, 250 ml milk, 1/2 banana, 1/2 peach, 1 pinch of cinnamon.
Cooking: Grind fruit, protein and oatmeal in a blender, add cinnamon with milk and blend again. Drink the cocktail cold.
6. Protein shake with kefir
It is highly digestible and suitable even for mild lactose intolerance.
You will need: 200 ml of kefir, 1 apple, 1 tbsp. honey, 2 tbsp. oatmeal.
Cooking: Rub the apple on a fine grater, grind the flakes into flour and mix everything with honey. Add kefir and shake the cocktail.
7. Strawberry Protein Shake
This delicate cocktail is equally good for breakfast and dinner.
You will need: 200 g cottage cheese, 300 ml milk, 500 g strawberries, 60 g protein.
Cooking: Rinse and dry strawberries thoroughly. Place all ingredients in a blender and blend until smooth.
8. Protein shake with cocoa
Natural protein shake, which adequately diversifies the daily diet.
You will need: 250 g cottage cheese, 350 ml milk, 3 tbsp. cocoa, 5 walnuts, 2 tsp. honey, 1/2 banana, 2 ice cubes.
Cooking: Grind cottage cheese with milk until smooth. Separately grind walnuts, banana, cocoa and honey, and separately – ice. Mix all ingredients for the cocktail together.
9. Kiwi Protein Shake
Not only useful, but also very refreshing. You can add syrup or other sweetener.
You will need: 200 ml coconut milk, 2 kiwis, 1 tbsp. grated ginger, 5 sprigs of parsley, 1 tbsp. flaxseeds.
Cooking: Grind parsley, ginger and seeds in a blender. Add kiwi fruit and coconut milk and whisk again.
10. Protein shake with coffee
It works especially well with vanilla protein powder.
You will need: 150 ml coffee, 60 g protein, ice.
Cooking: Shake coffee with protein powder until smooth. Add crushed ice to the cocktail.
11. Spirulina Protein Shake
A double serving of benefits, because spirulina is rich in a mass of vitamins and trace elements.
You will need: 250 ml plant milk, 1 handful of spinach, 1 tsp. spirulina, 1 tbsp protein, 1 banana, 1 handful of berries, 1 tsp. lemon juice.
Preparation: Grind everything in a blender, except plant milk, until smooth. Pour in the milk and shake the cocktail again.
12. Chia Seed Protein Shake
Chia seeds can be soaked for a couple of hours in water or milk.
You will need: 1 banana, 1 handful of spinach, 1 tbsp. protein, 1 glass of vegetable milk, 1 basil leaf, 1 sprig of mint, 1 tbsp. chia seeds, 1 tbsp. protein, 1 tbsp. lemon juice.
Cooking: Grind all the greens with bananas until smooth. Put the rest of the ingredients in the blender and whisk the cocktail again.
13. Cherry Protein Shake
Cherries are needed without pits, but fresh or frozen – it doesn’t matter.
You will need: 100 g cherries, 100 ml yogurt, 150 ml milk, 2 tbsp. protein.
Cooking: Beat protein with cherries in a blender. Add milk with yogurt and beat again.
14. Protein shake with chocolate
The secret is that instead of cocoa, natural dark chocolate comes here.
You will need: 1 banana, 50 g dark chocolate, 2 tbsp. flax seeds, 40 g oatmeal, 2 tbsp. peanut butter, 1 tbsp. chia seeds, 450 ml vegetable milk, 2 dates.
Cooking: Peel the banana, chop it coarsely, put it in a bag and send it to the freezer so that it freezes. Put all the ingredients in a blender and whisk the cocktail until smooth.
15. Protein shake with spinach and dates
Spinach-based protein shakes look very attractive due to their bright green color.
You will need: 1 banana, 2 dates, 40 g spinach, 1 tsp. flax seeds, 30 g protein, 100 ml milk.
Cooking: Peel the banana, remove the pits from the dates, rinse and dry the spinach. Place all ingredients in a blender and blend until smooth.
16. Peanut Butter Protein Shake
If you do not like fruit and vegetable smoothies, then this option is for you.
You will need: 300 ml milk, 100 g cottage cheese, 60 g peanut butter, 60 g peanuts, 1 pinch of cinnamon, 2 tbsp. honey.
Cooking: Grind the peanuts with honey and peanut butter until smooth. Add cinnamon, cottage cheese and milk, and shake the cocktail again.
17. Avocado Protein Shake
The simplest recipe and only three main ingredients! You can add another scoop of protein powder.
You will need: 1 banana, 1 avocado, 1 glass of milk.
Cooking: Grind banana with avocado, and grind in a blender until smooth. Pour in cold milk and grind everything again.
18. Pear Protein Shake
We advise you to choose a sweet and juicy pear.
You will need: 250 ml milk, 100 g cottage cheese, 1 tbsp. protein, 100 g banana, 100 g pear.
Cooking: Grind peeled fruits with cottage cheese and protein in a blender. Add milk and shake the cocktail.
19. Protein Shake with Walnuts
We recommend cooking it with soy or nut milk.
You will need: 300 g cottage cheese, 300 ml vegetable milk, 10 walnuts, 2 tbsp. cocoa.
Cooking: Roast the walnuts in a dry frying pan and grind in a blender. Add the rest of the ingredients and whisk the cocktail until smooth.
20. Apple protein shake
One of the classic protein shake recipes for every day.
You will need: 250 g milk, 150 g apples, 100 g cottage cheese, 20 g peanut butter.
Cooking: Peel the apple and grind it in a blender. Add the rest of the ingredients and shake the cocktail thoroughly.