Protein shake recipes

  • Hello,


    This is my second week of BFL.  I am dumbfounded when it comes to protein shakes recipes.  I have EAS vanilla Whey powder and really dont like it that much shaked in the shaker with water, is there any way to jazz it up??  Id usually throw a banana in there but aren't they off limits?



  • Andrea,

    You can mix pretty much any kind of fruit in with these shakes. I normally buy those bags of frozen berries, like strawberries, blueberries, blackberries, rasberries, pineapple, etc. Grab a handful, toss it in a blender with your vanilla power, ice and water and you'll have a really tasty shake! There's a lot of controversy about banana on here. I always say if you're going to use bananas, use 1/2 of one in your post weight lifting shake. The extra sugar in the banana will help transport the protein to your muscles for recovery.  But choosing other fruits like strawberries, blueberries, etc. will give you a great tasting shake with quite a bit less sugar than bananas.

    But yea, just experiment with different fruits in your shakes to liven them up and I bet you'll find some combos you really like!


  • so milk is not recommended?

  • Andrea,

    Keep in mind you are aiming for approx. 20gms of carbs and 20gms of protein per meal.  That is what most women need.  If your shakes are low carb, then you could afford to put a little milk in, but read the labels.  See how many carbs are in your shake.  If you put any milk in, I think it would have to be a low carb shake.  Then you can add carbs in the form of milk and/or berries.  It is all about the 20gms though.  

    I think the consensus is that shaking the drinks doesn't give a great taste.  Can you use a blender?  Add a few ice cubes too.  They thicken it up if using water.

    Good luck!



  • Everytime I see a question about these protein shakes in here  I am going to respond with this.  Try the smoothie, it's in the EFL recipe book but here goes(note you will have to adjust the portion based on your specific carb needs):

    After my workouts:

    1 1/2 scoops of EAS Whey Protein - Vanilla

    3/4 cup no fat vanilla yogurt

    Blend for 30 secs

    Add 1/2 cup no sugar added frozen raspberries

    Blend for 30 more seconds

    Add 2 ice cubes

    Blend for 30 more secs

    As I said, you will have to adjust to your portion sizes but if you have to sacrifice anything, I would cut it down to a 1/4 cup of the frozen fruit(you can use anything here like blueberries, etc. depending on your taste).  The reason is, is that for this particular smoothie 3/4 cup of the yogurt keeps the smoothie at a perfect consistency.  To me, this is actually a treat because it tastes good.  The book calls for a a packet of sweetener, so you can do that too but I personally leave it out, I just don't find it necessary.

  • this is what i do:

    1/2 c vanilla greek yogurt

    1/2 c water

    1 scoop vanilla protein powder (i use eas)

    1 c frozen strawberries (or fresh right now since they are in season!)

    you can add ice cubes if you like

    blend all together until smooth.  YUM!

  • Since the Whey protein is VERY low carb, you can add the fruit. In fact, I think even with a cup of frozen berries, you're still going to be right around 20-25g carbs in the shake, which isn't bad. You can use milk, but if you do, you're adding extra calories and carbs. If you use water (as long as you don't use too much), and ice cubes and blend it together in a blender, the added fruit will help to flavor the shake. I know, those whey protein shakes tend to taste watery, so try adding the fruit and see how you like it.

    You could also look into getting EAS Carb Control powder shakes. These taste GREAT just mixed with water and ice. The vanilla flavor only has 2g carbs so you can safely add a handful of berries if you still want a little different kick! You can also add some ground cinimmon to your vanilla shake! It tastes awesome and is also a natural metabolism booster.


  • My very most favorite shake is really, I think, about as simple as you can get:

    Using the protein powder scoop, scoop two scoops of old-fashioned oatmeal into your blender and mix it up to a relatively fine powder.

    Add three large icecubes and enough water to make about 10 ounces.

    Blend in the blender until the ice is well crushed.

    Add one scoop of protein powder (I use EAS vanilla - it's the only flavor I truly like) and blend for abtou 45 seconds.

    That's it! It has texture and a good flavor, I think. I actually look forward to it every day! :)


    "The limits you are living with right now, in every aspect of your existence, have been created by your mind. They are perceptions. And they are holding you back. You are capable of far more than you think you are." -Bill Phillips

  • I use 1-2 scoops of vanilla protein powder (depending on if it is a snack or meal) a cup of frozen fruit (my favorite is berry mix), 1-2 pinches of spinach (baby in a bag fresh), 2 cups of water and blend. If I want to use it as a meal, I add 1/2 c unsweetend almond milk (30 cal.) and less water. Or you can steep 2 bags of green tea in 4 oz of water, then cool, add pinch of cinnamon, 5 ice cubes, 1 scoop protein powder, 1/2 c unsweetend apple sauce and blend for a pre workout. I do the greentea before cardio seesion. Hope this helps!

  • I used to toss 8 oz.  low fat milk and 1/2 banana into the blender with 1 scoop of chocolate whey protein.  I read the warnings about banana... so I dropped it. Now I just mix a scoop of choc. protein with milk and it tastes almost like choc. milk.

    Stacy Lynn

  • So many recipes you can try!! Some of my favorites that I have experimented with and like include:

    Vanilla Protein:

    Vanilla Orange Smoothie (Vanilla protein, 1/2 orange, orange or vanilla nonfat yogurt, ice)

    Chai Shake (Vanilla protein, double brewed chai tea cooled before you mix it, ice)

    Tropical smoothie (Vanilla protein, frozen strawberries, few small pieces fresh pineapple, 1/4 tsp coconut extract, ice)

    Peanut butter banana (Vanilla protein, SMALL amt peanut butter- 1 tsp, 1/2 frozen banana, ice)

    Chocolate Protein:

    Chocolate peanut butter (Chocolate protein, 1 tsp-1tbs peanut butter, milk, ice)

    Chocolate Almond (Chocolate protein, 1/4 tsp almond extract, ice)

    Mexican Chocolate Shake (Chocolate protein, 1/4 tsp cinnamon extract, ice)

    Chocolate Mint (Chocolate protein 1/4 tsp mint extract, ice.... you get the idea here)

    Sometime I like to combine the two!!

    Neopolitan Shake (1 scoop chocolate and 1 scoop vanilla protein, a few frozen strawberries, ice)

    Possibilities are endless...

    I add yogurt to make it creamier if I am craving that, or milk instead of water if super hungry.

    I prefer frozen shakes so I try to use frozen ingredients as much as possible!!

  • I agree with Stacy, the Chocolate EAS Whey is awesome. I only discovered it 2/3 of the way through my challenge but I love it. I just do one scoop of Chocolate Whey, 8 oz of NF milk, 2 ice cubes and blend. So yummy! It tastes like a chocolate shake....almost naughty. To give it a little extra chocolate oomph, sometimes I add a half teaspoon of Hersheys cocoa powder.

    Also, adding a little fruit to the Vanilla can make it interesting. Sometimes I'll use 6 oz NF milk a few strawberries (2 or 3) and 2 or 3 ice cubes. Pretty good. But my heart belongs to the Chocolate Whey.

    "The achievement of one goal should be the starting point of another."  -Alexander Graham Bell

  • Thanks for all the great ideas!  

    I personally like strawberry whey with 1 c. frozen strawberries, 1/2 c. 1% milk and 1/2 c. water.  Maybe with a little wheat germ thrown in :-)

    Today i'm trying the same water/milk mix with chocolate whey and frozen raspberries.  

    Another recipe that I was in love with for a while, before BFL:

    1/2 c. frozen blueberries

    1/2 small banana

    1/2 c. soy milk

    1/2 c. dark berry juice (e.g. pomegranate, blueberry)

    handful of fresh baby spinach

    I imagine you could make this a BFL meal by adding 1-2 scoops of protein powder, maybe vanilla?  

  • oh, forgot to add that the recipe also requires some water to make it blendable.

  • Those are pretty tasty sounding shakes. I use 8 ozs of fat-free milk with vanilla protein. 8 ozs of milk has 13 g of carbs.