Delicious Homemade Protein Shakes for a Healthy You

Updated on February 8th, 2021
Homemade Protein Shakes

People drink protein shakes for multiple purposes, including weight loss, muscle gain, and injury recovery. While several foods provide you with a lot of protein — such as meat, eggs, milk, poultry, and legumes — protein powders and shakes, have become a high-quality, popular source of this nutrient.

If you wonder whether these shakes will provide you the results you want, you are not alone.

Protein shakes are a dietary supplement

According to the FDA (Food and Drug Administration), dietary supplements are products that contain a dietary ingredient, such as minerals, herbs, vitamins, and amino acids [1].

In this case, protein shakes give amino acids, also called the building blocks of proteins [2].

Dietary supplements come in several forms, from capsules to powders to liquids. While we may find ready-to-drink protein shakes in liquid form, we can also buy protein supplements in powder form [3].

Several types of powdered protein supplements are available from either plant – or animal-based sources.

For example, the most prominent animal-based protein powders are casein and whey, both usually extracted from cow’s milk. Moreover, if you have a milk allergy, egg white protein can be a proper choice [4].

As for well known plant-based proteins, you can take your pick from pea, soy, rice protein, or hemp. Lastly, as their name suggests, dietary supplements are meant to help us enhance or complete our diet.

Overall, protein shakes can come in handy when we don’t have high-quality protein sources available or simply can’t reach our daily protein requirements through food alone.

Homemade Protein Shakes

1. Banana and Chocolate Protein Shake

Believe it or not, bananas and chocolate make for an excellent combination. Not only do they make our protein shake super healthy, but they also add excellent taste. 

For this homemade protein shake, Add ten almonds, ¾ cup milk, ½ cup yogurt, ½ teaspoon cinnamon, one banana cut into chunks, ¼ cup cooked quinoa, and one tablespoon of cocoa powder in a blender and blend away your tasty drink.

Quinoa consists of all the essential amino acids and is a fantastic source of plant-based complete protein. You may even use amaranth seeds instead of quinoa. 

[Read: List of High Protein Shakes]

2. Apple-Oatmeal Protein Shake (Protein – 21.48 g)

The phytonutrients in the apple can help maintain our blood sugar levels under control. Pair it up with oatmeal and milk for a thick breakfast protein shake that will keep us full for a long time.

Ingredients

  • 2 cups of milk
  • 3 tablespoons oatmeal
  • 3 tablespoons almond butter
  • Cocoa powder
  • 1 peeled and chopped apple

How To Prepare

  1. Blend all the ingredients at great speed until we get a smooth, thick shake.
  2. Sprinkle some cocoa powder and relish

3. Chia Seeds, Blueberry, And Oatmeal Milkshake (Protein – 24.72 g)

This amazing protein-loaded smoothie is an excellent replacement meal and one of the best post-workout homemade protein shakes.

Ingredients

  • 1 tablespoon chia seeds
  • ½ cup blueberries
  • 2 cups of milk
  • 1 tablespoon honey
  • 1 tablespoon peanut butter
  • 2 tablespoons oatmeal

How To Prepare

  1. Blend all the ingredients at high speed to get a smooth, thick shake.
  2. Add a fistful of crushed ice and pulse for a few seconds.
  3. Transfer to a tall glass and enjoy!

4. Vegan Pea Protein Meal Replacement Protein Shake (Protein – 16.5 g)

This is gluten-free and dairy-free, packed with protein, and tastes terrific. Adding strawberries or blueberries (or both) makes the consistency thicker and complements the taste.

See Also
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Ingredients

  • 1 cup almond milk
  • 3 tablespoons pea protein (homemade or store-bought)
  • 1 teaspoon powdered jaggery
  • ½ cup strawberries
  • A pinch of nutmeg powder

How To Prepare

  1. Put all of them into the blender and integrate well.
  2. Pour it into a glass, add a couple of ice cubes, and enjoy.

[Read: Best Meal Replacement Shakes]

5. Raw Egg Protein Shake

If you’re really into weight loss along with muscle building, try this homemade protein shake with raw eggs. But be sure you get excellent quality eggs.

Mix half an avocado, one raw egg (with yolk),  1/2 cup milk (you can even use coconut milk), one teaspoon honey, one banana,  and ½ teaspoon cinnamon. Place all the ingredients in a blender. Blend well and serve.

6. Spinach Flax Protein Shake

For this homemade green protein shake, you can combine spinach leaves, 1 cup unsweetened almond milk (or any kind), 1/2 cup pineapple bits, 1/2 cup mango chunks, 1 Tbsp flax seeds, 1/2 a banana, 1 Tbsp chia seeds, and blend until smooth. Pour into a glass and serve immediately.

7. Chocolate Protein Shake (Protein – 23.6 g)

This protein shake is suitable for all bitter chocolate lovers. It tastes sweet (but not extremely sweet) and is an instant mood booster and aromatic. The ingredients make it an excellent source of protein as well.

Ingredients

  • 1 tablespoon almond butter
  • 1 chopped apple
  • 1 tablespoon cocoa powder
  • 1 tablespoon grated dark chocolate
  • ½ cup yogurt
  • 1 cup milk
  • 2 pitted dates

How To Prepare

  1. Toss the pitted dates, chopped apple, milk, cocoa powder, yogurt,  and almond butter into a blender. Whiz it.
  2. Pour the thick smoothie into a jar and garnish it with grated dark chocolate.

8. Banana-Peanut Butter Protein Shake (Protein – 43.54 g)

This smoothie is a splendid source of protein. Use this as a post-workout meal to reap its usefulness.

Ingredients

  • 2 tablespoons peanut butter
  • 2 medium-sized bananas
  • ½ cup full-fat milk/soy milk
  • 2 cups Greek yogurt/almond yogurt
  • Cocoa powder
  • 1 tablespoon chia seeds

How To Prepare

  1. Add yogurt, bananas, milk, and peanut butter to a blender.
  2. Blend to a smooth, thick smoothie.
  3. Sprinkle cocoa powder on top and add chia seeds. Enjoy!

Bottom Line

The ideal time to gulp down this power booster is after a workout because that’s when our body needs instant nutrition for growth and muscle recovery. But we must consume it within half an hour to 45 minutes of our workout.

This window is very vital because protein uptake is faster immediately after a workout. We can also have it 30 minutes before our activity to energize ourselves and boost our stamina. 

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