50 SMOOTHIE RECIPES

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Here is the List of 107 Protein Shake Recipes

** If instructions are not supplied, assume you should blend all ingredients together for a minute or so.
1. The Bad Girl
o 12 oz skim milk
o 4-8 Thin Mint Girl Scout cookies
o 4 ice cubes
o 2 scoops chocolate protein powder
2. Ultimate Banana Milk Shake
o 2 bananas
o 2 c. milk or water
o 1/2 c. ice
o 1 tsp. nutmeg
o 1 scoop protein powder
o 2 tbsp. honey
o 1 tsp. lecithin
o 2 scoops of ice cream (optional)
o Mix in blender.
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3. Chocolate Peanut Butter Supreme
o 12 oz. water
o 4 ice cubes
o 1 tablespoon heavy whipping cream
o 1 tablespoon natural peanut butter
o 2 scoops chocolate protein powder
4. Mocha Shake:
o 6 oz. water
o 4 ice cubes
o 2 tablespoons heavy whipping cream
o 6 oz.. coffee*
o 2 scoops chocolate protein powder
o *You may use 12 oz. coffee and no water for an extra pre-workout or morning kick!
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5. Frozen Chocolate Banana
o 12 oz. Water
o 4 to 5 ice cubes
o 1 banana
o 1 tablespoon heavy cream
o 2 scoops chocolate protein powder
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6. German Chocolate Cake
o 12 oz. water
o 4 ice cubes
o 1 tablespoon heavy cream
o 1 tablespoon cream of coconut
o 2 scoops chocolate protein powder

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7. Tangerine Cream
o 12 oz. Tangerine Diet Rite
o 4 Ice Cubes
o 1 to 2 tablespoons heavy cream
o 1 to 3 scoops vanilla protein powder
8. Root Beer Float
o 1 can Diet A&W Root Beer
o 1 to 2 tablespoons Heavy Cream
o 4 ice cubes
o 1 to 3 scoops vanilla protein powder
9. Pineapple Blast:
o 4 ice cubes
o 12 oz. water
o 2 scoops vanilla protein powder
o 1/2 cup pineapple chunks
10. Pina Colada Passion
o 12 oz. water
o 4 ice cubes
o 3 scoops vanilla protein powder
o 1/3 cup Pineapple chunks
o 2 tsp. Coconut extract
11. Ultra Oatmeal:
o 1 serving cooked plain oatmeal (1/2 cup precooked)
o 1 to 1½ scoops vanilla protein powder
12. Power Fudge: Vanilla or Chocolate
o 1 scoop chocolate or vanilla protein powder
o 3 to 4 tablespoons heavy whipping cream
o *mix together in a bowl until Ingredients & Instructions reach consistency of cake icing. May be refrigerated or frozen.
13. Chocolate Banana Shake
o 1 to 2 scoops of chocolate protein powder
o 6 to 8 ounces of water
o 4 to 6 ice cubes
o 8 strawberries
o Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
14. Chocolate Banana Shake
o 1 to 2 scoops of chocolate protein powder
o 6 to 8 ounces of water
o 4 to 6 ice cubes
o 1 banana
o Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
15. Chocolate Strawberry Blast
o 1 to 2 scoops of chocolate protein powder
o 6 to 8 ounces of water
o 4 to 6 ice cubes
o 8 strawberries
o Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

o
16. Vanilla Banana Creamy
o 1 to 2 scoops of vanilla protein powder
o 6 to 8 ounces of water or whole (or 2%) milk
o 6 ice cubes
o 1 banana
o Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
17. Rasberry Chocolate Thick
o 1 to 2 scoops of chocolate protein powder
o 6 to 8 ounces of whole (or 2%) milk
o 6 ice cubes
o 8 rasberries
o Mix in a blender on medium for 1 minute. Pour into a tall glass. Drink or eat with a spoon!
18. Banana Cheerio Quickfast
o Great for a super fast morning meal
o 1 to 2 scoops of chocolate protein powder
o 6 to 8 ounces of water
o 4 to 6 ice cubes
o 1 banana
o 3/4 cup cup or original cheerios
o Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
19. Orange Creamsicle
o 1 to 2 scoops of vanilla protein powder
o 6 to 8 ounces of water
o 4 to 6 ice cubes
o 1 to 2 peeled oranges
o Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!
20. Blueberry Blaster:
o 1 to 2 scoops of vanilla protein powder
o 6 to 8 ounces of water
o 4 to 6 ice cubes
o 20-30 blueberries
o Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!


21. Blastoff:
o 1 single tall espresso shot
o 12 oz milk
o 2 scoops vanilla protein powder
o scoop ice
22. Juicy Lucy
o 10 oz apple juice (can use orange/blend)
o 1 scoop ice
o 1/2 large banana
o 4 frozen strawberries
o 2 scoops vanilla protein powder

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23. Peanut Butter Cup
o 2 scoops chocolate protein powder (you can also use vanilla protein powder + 1 tbsp cocoa powder)
o 1 tbsp natural peanut butter (smooth or chunky)
o 8 oz. water (or low-fat milk)
o 3-5 ice cubes
o add all Ingredients & Instructions to blender, whip, and serve.
24. Berries & Cream Shake
o 1 scoop of vanilla protein powder
o 1 scoop of ice
o 1 small can of pineapple juice (cook with boiling water)
o 1 handful of mixed berries
25. Banana Bread Shake
o 2 scoops protein powder
o 1 Banana
o 1/2 cup Quaker Oatmeal (cook with boiling water)
o 3/4 cup Kellogg’s Bran Flakes
o 1 bottle of water
o Sugar, Brown Sugar or Artificial Sweetener to taste
26. Banana Protein Shake
o 30g protein powder (plain or vanilla)
o 1 medium to large banana
o 8 oz. light Soy Milk
o 1 TBSP Linseed, Soy and Almond mixture
o 1 tsp Golden Syrup
o Few drops vanilla essence/extract
o 3-4 cubes ice
o 1 TBSP low fat natural yoghurt (optional depending on diet)
o Throw into blender for several minutes. Great as a meal replacement or after workout snack!
27. Orange Vanilla Shake
o mix 2 scoops of vanilla protein powder
o 8 oz. Orange Juice
o 4-5 ice cubes
o 1 tsp. vanilla Extract
o ½ banana
o 2-3 frozen strawberries
o 2 packets of sweetener
28. Berry Good Shake
o mix 2 scoops of Raspberry Yogurt and protein powder
o 4 strawberries
o 15 blueberries
o 16 ounces of nonfat milk
o 1.2 cup of ice cubes.

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29. Protein-Carb Almond Blast
o mix 2 scoops of vanilla protein powder or other protein with
o 10-12 oz of skim milk
o 1.2 cup of dry oatmeal
o 1.2 cup of raisins
o 12 shredded almonds
o 1 tbsp of peanut butter.
30. Strawberry Nut Shake
o mix 2 scoops of vanilla protein powder or other protein with
o 1 cup of fat-free strawberry yogurt
o 6 shredded macadamia nuts.
31. Plum Ice Shake:
o mix 2 scoops of vanilla protein powder or other protein with
o 1 ripe plum (pitted) juice of 1 lemon
o 16 ounces of ice water
o 1.2 cup of ice cubes.
32. Peppermint Oatmeal Shake
o mix 2 scoops of chocolate protein powder or other protein with
o 1 cup sugar free vanilla ice cream
o 1 cup oatmeal
o 2 cups non-fat milk
o 1.2 cup water
o a splash of peppermint extract!
33. Chocolate Coffee Shake
o mix 2 scoops of chocolate protein powder or other protein with:
o 1 cup of skim milk
o 5 ice cubes
o 1 cup of water
o 1 spoonful of instant coffee!
34. Plum-Lemon Cooler
o 2 scoops vanilla flavor protein powder
o 1 ripe plum, pitted
o juice of 1 lemon
o 1 tablespoon multi-vitamin powder
o 16 ounces ice water
o 1/2 cup ice cubes
35. Wild Berry Boost
o 2 scoops vanilla flavor protein powder
o 8 raspberries
o 4 strawberries
o 15 blueberries
o 16 ounces nonfat milk
o 1/2 cup ice cubes
36. Peanut Butter Chocolate Truffle
o 2 scoops chocolate flavor protein powder
o 1 teaspoon creamy peanut butter
o 16 ounces nonfat milk
o 1/2 cup ice cubes

37. Creatine Catalyst
o 2 scoops vanilla flavor protein powder
o 5 Granny Smith apples
o 5 grams (one teaspoon) creatine powder
o 1/2 cup ice cubes
Creatine monohydrate is a tried and true creatine supplement that has withstood the athletes’ test of time. It works, it works best, and it will work for you. Learn more about it here: creatine

Kre-Alkalyn has a higher absorption so it doesn’t require front loading and reportedly causes less creatine bloating and stomach problems. Kre-Alkalyn offers you a creatine supplement that is 100% stable, will not break down into creatinine, and will absorb efficiently into the bloodstream.
Each gram of Kre-Alkalyn is equivalent to 10 grams of creatine powder.
38. Peanut Brittle Protein Shake
o 2 scoops vanilla protein powder
o 1 tbsp sugar-free instant butterscotch pudding mix, dry
o 1 tbsp natural peanut butter, chunky
o 8 oz. cold water or lowfat milk.
o 3-6 ice cubes
o Add all Ingredients & Instructions to blender, blend, and serve.
39. The Hulk:
o 2 scoops vanilla protein powder
o 1/2 tbsp sugar-free pistachio pudding mix
o 1 mint leaf or a few drops peppermint extract (optional)
o 1 few drops green food coloring (optional)
o 8 oz. cold water or low-fat milk
o 3-5 ice cubes
o Add all Ingredients & Instructions to blender, blend, and pour into cup.
40. Oatmeal Meal Replacement Shake
o 1 cup dry measure oatmeal, cooked in water and cooled
o 2 scoops vanilla protein powder
o 3 dashes cinnamon
o 1/8 c sugar free maple syrup or equivalent amount brown sugar replacement
o 1 tbsp chopped almonds (or flaxseed oil or natural peanut butter)
o 12 oz. water or low-fat milk
o Add all Ingredients & Instructions to blender, blend, and pour into cup.

Optimum Nutrition
Protein Powder

41. Cinnamon Roll Protein Shake
o 2 scoops vanilla protein powder
o 1 tbsp sugar-free instant vanilla pudding
o 1/4 tsp cinnamon
o 1/2 tsp imitation vanilla (or 1/4 tsp extract)
o 1 packet artificial sweetener
o a few dashes butter flavor sprinkles or butter-flavor extract
o 8 oz. water (or low-fat milk)
o 3 ice cubes
o Add all Ingredients & Instructions to blender, whip, and serve.
42. Nada Colada Protein Shake
o 2 scoops vanilla protein powder
o 1/2 c pineapple-orange juice
o 1/4 tsp rum extract
o 1/4 tsp coconut extract (or 2 tbsp shredded coconut)
o 1 packet artificial sweetener
o 4 oz. water (or low-fat milk)
o 3-6 ice cubes
o Add all Ingredients & Instructions to blender, whip, and serve.
43. Low Carb Nada Colada Protein Shake
o 2 scoops vanilla protein powder
o 1/2 tsp sugar-free pineapple-orange drink mix
o 1/4 tsp rum extract
o 1/4 tsp coconut extract (or 2 tbsp shredded coconut)
o 1 packet artificial sweetener
o 8 oz. water (or low-fat milk)
o 3-6 ice cubes
o Add all Ingredients & Instructions to blender, whip, and serve.
44. Thick Bananna Protein Shake
o 1 cup skim milk
o 2 tsp. safflower oil
o Several pieces of ice
o 1 banana
o 1 package of Carnation Instant Breakfast (there’s also a lo-carb mix)
(any flavor–strawberry, chocolate, cappacino, French vanilla, chocolate malt)
o Mix together in blender until ice is completely crushed and mixed well.
45. Banana Delight
o 8 oz. pure water
o 1/2 banana (frozen)
o 2 oz. protein powder
o 2 tsp. flax seed oil
46. Strawberry Cheesecake
o 10 oz pure water
o 8 frozen strawberries
o 4 tbs. low fat sour cream
o 10-15 drops liquid artificial sweetener (optional)
o 1.5 oz. protein powder

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47. Blueberry Dream
o 10 oz. Pure water
o 1/2 cup fresh or frozen blueberries
o 1.5 oz. protein powder
o 2 tsp. flax seed oil
o 15 drops liquid artificial sweetener (optional)
48. Fat Burning Peaches and Cream
o 8 oz. pure water
o 1 ripe peach
o 2 tbs. low fat sour cream
o 8 drops liquid artificial sweetener (optional)
o 1.5 oz protein powder
49. Quick Start Protein Shake
o 3 oranges (fresh juiced only, NOT canned or bottled
o 6 drops liquid artificial sweetener (optional)
o 1 oz. protein powder
50. Tropical Treatns:
o 8 oz. pure water
o 1/2 banana (frozen)
o 2 tbs. low fat sour cream
o 1 tsp. coconut extract
o 10-15 drops liquid artificial sweetener (optional)
o 1.5 oz. protein powder (vanilla flavor)