Even though I'm several years out from my RNY surgery, I still have at least one protein shake every day. I usually start my morning with a highly personalized, vitamin enhanced iced decaf mocha latte - but man cannot live by lattes alone, so here are 50 shakes compiled from an ongoing experiment.
Not all of these will strike your fancy, but they are great way to see how versatile your protein shakes can be, and an excellent launchpad for your personalized variations.
The instructions are almost all the same except where noted. Combine the ingredients in a blender/food processor and whiz till you get the desired consistency.
BLUEBERRY
½ cup frozen blueberries (no sugar added!)
4 oz totally flat diet 7 up
1 tablespoon dry Vanilla Pudding mix
1 tablespoon ½ and ½
6 ice cubes
1 scoop Vanilla Protein powder
WHITE CHOCOLATE CARAMEL
1 scoop Caramel Latte Protein
1 cup Almond Silk
3 ice cubes
1 tablespoon SF White Chocolate pudding mix
PEANUT BUTTER & BUTTERSCOTCH
1 Scoop Peanut Butter Protein powder
1 cup Almond Silk
3 Ice cubes
1 tablespoon SF Butterscotch pudding mix
FRUIT & CHEESECAKE
1 scoop Vanilla Protein
¾ cup mixed fresh berries ( strawberries, raspberries and blackberries)
1 tablespoon SF cheese cake pudding mix
1 cup almond milk
3 ice cubes
PEACH & BANANA
8 oz water
½ frozen banana
small peach, pitted but with skin left on
1 scoop mango-peach protein powder
PEACH ICE CREAM
1 scoop Vanilla Protein powder
4 oz water
1 individual container no sugar added diced peaches (sold by Del monte in packs 4)
¼ teaspoon vanilla extract
½ sleeve peach flavored drink mix
4 ice cubes
CITRUS & BERRY
6 oz (½ can) flat Fresca soda
¼ cup mixed berries ( from a frozen mix) no sugar added
1 Scoop Pure nonflavored Protein
** put the PURE into the water about 5 minutes before you make the shake so it can melt into the water
5 ice cubes
CRANBERRY VANILLA
5 oz water
1 scoop Vanilla Protein powder
1 teaspoon vanilla extract
1 Splenda pack
2 oz diet (Splenda sweetened) cranberry juice
1 teaspoon strawberry sf jello dry mix
CHERRY SLUSH MILKSHAKE
½ cup frozen cherries ( no sugar added )
6 oz water and 3 Splenda packets
6 ice cubes
1 teaspoon vanilla
1 tablespoon SF Vanilla Pudding mix
1 scoop Vanilla Protein mix
1 tablespoon half'n'half
WHITE CHOCOLATE PEANUT BUTTER
1 Scoop PEANUT BUTTER Protein Powder
1 cup Almond Silk
½ cup 2% Milk
3 Ice cubes
1 Tablespoon White Chocolate SF Pudding
WARM CORN CHOWDER
1 ear corn - cut the kernels off and press as much the corn milk out into cup from the cob
** came to about ½ cup corn kernels and some corn milk liquid
1 tablespoon half'n'half
3 oz water
bit salt
1 scoop unflavored protein (I recommend BE PURE)
Heat in microwave (45 seconds each burst, stir & taste in between to prevent protein from overheating)
PEANUT BUTTER & JELLY
1 Scoop PEANUT BUTTER protein powder
1 tablespoon SF Vanilla Pudding mix
1 cup 2% milk
½ cup water
2 Ice cubes
¼ cup frozen organic blackberries
BLACKBERRY CINNAMON PIE
1 Scoop Cinnamon Latte Protein Powder
(or Vanilla protein with 1 tsp decaf coffee crystals and a sprinkle of cinnamon)
1 tablespoon SF Vanilla Pudding mix
1 cup 2% milk
½ cup water
3 Ice cubes
¼ cup frozen organic blackberries
WATERMELON SLUSHY
1 cup watermelon chunks (no seeds!)
½ cup water
6 or 8 ice cubes
2 scoops PURE unflavored protein
** put the PURE into the water about 5 minutes before you make the shake so it can melt into the water
PEANUT BUTTER, BERRIES & BANANAS
1 Scoop PEANUT BUTTER Protein Powder
¼ cup frozen blackberries
¼ cup sliced banana
½ cup 2% Milk
½ cup Ice Cold Water
1 tablespoon SF Vanilla Pudding mix
BANANABERRY & CINNAMON
1 Scoop Cinnamon Latte Protein Powder
¼ Cup Frozen blackberries
¼ cup sliced banana
½ 2% Milk
1 TABLESPOON SF Vanilla Pudding Mix
STRAWBERRY QWIK
6 oz water
6 ice cubes
1 teaspoon vanilla extract
1 tablespoon half'n'half
1 scoop Vanilla Protein mix
1 strawberry milk mixer packet ( they look like crystal light packets) SF ONLY PLEASE
CREAMY LEMON
8 oz water
6 ice cubes
1 tablespoon vanilla
3 table spoons lemon juice ** try ½ a packet crystal light lemonade if you do not have lemon juice
1 HEAPING tablespoon SF Lemon Pudding mix
1 scoop Vanilla Protein
Blend and then add 2 Splenda packs ** IF you are not using the crystal light!!
ZAGNUT CANDY BAR
4 oz SoDelicious unsweetened coconut milk
1 scoop peanut butter cookie protein powder
1 Tablespoon SF Butterscotch Pudding mix
4 drops LorAnn coconut flavoring
ice
HIBISCUS TEA
8 oz hibiscus blossom tea ...
**steep approx 8 small dried pieces the flowers (bought at fruit market/ comes in clear bag/not expensive)
need to steep for at least 15 minutes ** I left mine for ½ hour ...
the longer they steep - the stronger - but not bitter the tea gets
6 ice cubes
1 scoop Vanilla Protein mix
2 packets Splenda
CARAMEL LATTE
10 oz cold coffee
2 tablespoons half'n'half
1 scoop Vanilla Protein mix
6 ice cubes
tablespoon vanilla
3 packets Splenda ( I like SWEET)
and a glug DaVinci caramel sauce ** not syrup - this is the thicker sauce /comes in a JUG
** my guess a glug would be 2 tablespoons!
BERRY COCONUT
1 scoop Vanilla Protein
4 to 6 oz unsweetened coconut milk
1 Tablespoon flax oil
¾ cup frozen mix organic blackberries, raspberries and blueberries
APPLE TART
¼ cup unsweetened almond milk
1 scoop Cinnamon Apple Tart Inspire Protein Powder
1 Tablespoon SF Lemon Puddingmix
Crushed ice
CRAZY FRUIT
4 oz flat cherry flavored seltzer water
½ cup watermelon
1 tablespoon lemon pudding sf dry mix
2 ice cubes
1 scoop Vanilla Protein powder
1 no sugar added Edy's fruit bar (1.5 oz bar) **strawberry /kiwi flavor
CINNABON
Almond milk
1 scoop Cinnamon Swirl Protein
Some Penzey's Vietnamese Cinnamon (I LOVE Cinnamon)
SF Vanilla syrup (DaVinci)
SF Praline syrup (DaVinci)
Butter extract/flavoring
Amazo-mix (or SF Vanilla Pudding mix)
PEANUT BUTTER SHAKE
4 oz water
1 scoop Vanilla Protein powder
2 tablespoons Greek yogurt
1 tablespoon peanut butter
1 tablespoon half'n'half ** you maybe can not add this
(or add almond milk ... but remember that almond milk has a slightly sweet taste too!)
3 ice cubes ( could have used 4!)
CHOCOLATE PEANUT BUTTER
1/3 cup Almond Milk
1 scoop Inspire Peanut Butter Cookie
½ scoop Pure Protein Powder
1 Tablespoon instant SF Chocolate Fudge Pudding
5 almonds
Crushed Ice
INSIDE THE BIG APPLE
1 apple (used a GALA) diced up very fine in my small food chopper
¼ teaspoon cinnamon
2 tablespoons half'n'half ( almond milk would work great here)
4 oz water
5 ice cubes
1 scoop Vanilla Protein powder
1 teaspoon vanilla !
CHOCOLATE ALMOND
1 scoop chocolate protein
8oz liquid (I use half water, half Silk unsweetened Almond milk)
½ tsp almond extract
ORANGE CREAMCICLE
1 scoop Vanilla Protein
½ cup almond milk
½ water
1 Tablespoon SF cheesecake pudding mix
1 Edy's tangerine fruit bar
½ tube orange Crystal Light
used also about ½ cup crushed ice
CARAMEL VANILLA
6 oz water
1 scoop Vanilla Protein shake
1 teaspoon vanilla
7 ice cubes
½ teaspoon vanilla extract
1 tablespoon DaVinci caramel sauce
SUMMER NECTARINE
4 oz water **used less water so that the fruit could stand out more
2 ice cubes ** same reason as I used less water!
2 tablespoons half'n'half **almond milk or silk would work here too!
1 small nectarine - sliced into chunks
1 scoop Vanilla Protein mix
blend well so that the nectarine is totally "mixed" into the shake
MARGARITAVILLE
6 oz water
NO TEQUILA (sorry! this version is a virgin slurpy shake!)
6 ice cubes
1 oz lime juice
1 pack ZILCH (sf- non alcoholic margarita mix) or Margarita Crystal Light
2 scoops PURE unflavored protein powder
**let the Pure melt into the water for about 2 minutes before you blend the shake!
2 packets Splenda
STRAWBERRY SHORTCAKE
1 scoop strawberry protein
1 tablespoon SF Vanilla Pudding
4oz water
4 oz unsweetened Almond Milk
5 ice cubes
CARAMEL VANILLA Take 2
8 oz unsweetened almond milk
1 and ½ scoops Vanilla Protein powder
2 tablespoons Walden Farms SF caramel dip
2 teaspoons SF butterscotch pudding mix
8-10 ice cubes
PEACH OATMEAL BANANA
4 oz jar peach oatmeal banana baby food
4 oz water
2 Splenda packs
½ teaspoon banana extract **a teaspoon might have been better
6 ice cubes
1 scoop Vanilla Protein mix
COCONUT BANANA
4 oz LITE coconut milk
4 oz water
4 ice cubes
1 tablespoon Vanilla Pudding mix
1 scoop Vanilla Protein powder
1 teaspoon banana extract
ICED GREEN TEA
Large bottle /jar/container with a tight fitting lid
8 ice cubes ( took the ice cubes to work with me - and put them in the freezer section the office fridge until I needed them ... )
10 oz water ** I only used 10 oz water because I wanted a deep flavor
and a sleeve crystal light ** I used green tea mix flavor
1 scoop Pure unflavored protein powder mix
Shake it all up in the bottle/jar/container and then let it sit till the ice is slightly melted - shake again
BANANA PIE
4 oz coconut milk (light)
1 tablespoon Artista tfee flavor syrup (from BE shopping site)
½ a small ripe banana
½ teaspoon banana extract flavoring
4 oz water
3 ice cubes
1 tablespoon Vanilla Pudding mix (dry)
1 scoop Vanilla Protein powder
MANGO GREEN TEA
6 oz hot water to make the Mango green tea - make the tea FIRST - let it steep about 10-15 minutes
remove tea bags
Then add a scoop the PURE unflavored protein powder and mixed it in gently
Let this sit for about 5 minutes and then stir a little more
¼ teaspoon coconut extract
Heat in microwave (45 seconds each burst, stir & taste in between to prevent protein from overheating)
LEMON TART
5 oz water
¼ teaspoon lemon extract
teaspoon lemon juice
¼ teaspoon cinnamon
¼ teaspoon paprika
1 tablespoon Vanilla Pudding powder
5 ice cubes
2 Splenda packets
PISTACHIO PUDDING
2 oz lite coconut milk
4 oz water
4 ice cubes
1 scoop Vanilla Protein powder
1 tablespoon pistachio sf pudding mix
WATERMELON S.L.O.W. SHAKE
1 and ½ cups watermelon
1 scoop Vanilla Protein powder
1 teaspoon vanilla extract
1 tablespoon half'n'half **almond milk or lite coconut milk would work here too!
4 ice cubes
-Blend until the ice and watermelon are thoroughly blended - then put in the fridge for an hour (at least) for the foam to dissipate
- When you check in the fridge - pour the non foamy liquid in the blender into a separate container(refrigerate) - then put the blender with the foamy stuff back into the fridge again **stir it first -don't just blend again!
( check in another hour) and pour the non foamy liquid into the other container .
**IT TASTES AMAZING IF YOU WAIT FOR THE FOAM TO GO DOWN AND THEN DRINK THE NON FOAMY LIQUID
CHERRY TART
¼ cup tart red pitted cherries
6 oz water
2 ice cubes
1 scoop Vanilla Protein powder
¼ teaspoon banana extract
2 teaspoons strawberry yogurt
**if you have moo mixers (SF sleeve packs flavoring to add to milk, add 1 strawberry pack instead the yogurt)
blend till the ice is crushed and the cherries are still visible as tiny pieces
**any more blending doesn't do any good and simply adds foam
COCONUT TWIST
3 ice cubes
3 oz water
2 oz LITE coconut milk
¼ teaspoon coconut extract
1 Scoop Vanilla Protein mix
1 tablespoon Vanilla Pudding
½ teaspoon vanilla extract
BLUEBERRY COBBLER
¼ cup fresh or frozen blueberries **I used frozen !
1 tablespoon no seed blueberry jam ( no sugar added!)
1 scoop Vanilla Protein powder
1 tablespoon half'n'half
1 tablespoon Vanilla Pudding mix
4 oz water
4 ice cubes
CINNAMON VANILLA
Vanilla Protein powder
½ cup 1% milk ( thinking about trying the almond milk)
½ a container vanilla yogurt
¼ teaspoon ground cinnamon
½ cup ice
THE LIME IN THE COCONUT
Tall 22 oz thin body shake made in a shaker bottle and left over night in the fridge
**wanted a cold shake without froth!
6 oz flat diet 7-UP
10 oz water
2 oz coconut milk ( lite)
½ cup Lime juice ( used concentrate !) (MAY USE LEMON INSTEAD)
1 scoop Vanilla Protein powder
1 tablespoon Lemon SF Pudding mix ... didn't have lime and wanted to punch up the citrus taste!
1 packet Splenda
**TAKE YOUR CONTAINER - SIMPLY ADD THE LIQUIDS FIRST - THEN THE POWDERS - PUT THE LID ON WHAT EVER CONTAINER YOU ARE USING - SHAKE SHAKE SHAKE THE DRINK UP - THEN STICK THE CONTAINER IN THE FRIDGE OVERNIGHT
APPLE PIE ALA MODE
4 OZ LITE coconut milk
1 rather large hunk apple ** I used 1 whole small apple /regular red one
**no skin - sten in the micro (for about 2-3 minutes )then mash with fork or put in the food processor/then add to blender **at this point add 3 ice cubes to cool the mix down
1 packet Splenda
1 tablespoon DaVinci caramel sauce
1 light sprinkle cinnamon ** not much is needed - be careful !
4 oz water
½ teaspoon vanilla extract
1 scoop Vanilla Protein powder
HINT of MINT VANILLA SMOOTHIE
6 oz water
2 oz half'n'half (or LITE coconut milk)
1 scoop Vanilla Protein powder
1 teaspoon vanilla extract
3 ice cubes
5 mint leaves - finely dice the mint leaves up before you add to the shake -
take any hard pieces out **otherwise you will have little woody stem parts in your shake
1 tablespoon Vanilla SF Pudding mix
Put this shake into the fridge for about an hour - it will thicken up and becomes more minty!
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