20+ Best Homemade Protein Shakes For Healthy Life

Blend your way to fitness with these natural, power-packed, and delicious drinks.

Written by , BSc (Life Sciences), Certified Health & Nutrition Life Coach Himanshi Mahajan BSc (Life Sciences), Certified Health & Nutrition Life Coach linkedin_icon Experience: 2 years
Edited by , BSc, Professional Certificate in Food, Nutrition and Health Ravi Teja Tadimalla BSc, Professional Certificate in Food, Nutrition and Health linkedin_icon Experience: 8 years
Fact-checked by , BTech (Biotechnology), Certified Health & Nutrition Life Coach Sindhu Koganti BTech (Biotechnology), Certified Health & Nutrition Life Coach linkedin_icon Experience: 6 years
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If you are tired of the same old store-bought protein shakes with hidden sugars and artificial ingredients, it is time to up your game and switch to homemade protein shakes. Whether you are trying to increase your protein intake to fuel your workouts, build muscles, or lose weight, they can help you without compromising the flavor. Homemade protein shakes are nutrient-dense and keep you satiated for long (1). Moreover, you can modify the ingredients, and experiment with different textures and flavors, ensuring a healthier option that suits your taste buds. Sounds tempting, right? If you are ready to shake things up and try something new, check out some easy homemade protein shake recipes, and tips to follow, and understand why they should be a part of your diet. Read on!

20+ Homemade Protein Shake Recipes

Here are some delicious and healthy protein shake recipes you can whip up in minutes using simple and easily available ingredients. Also, note that most of these recipes include dairy (milk and yogurt). If you are allergic to dairy, you may switch the ingredients with other plant-based, non-dairy options of your choice.

1. Green Power Protein Shake

A glass of homemade green power protein shake on the table
Image: Shutterstock

If you love having green smoothies in the morning, this recipe is for you. It contains spinach, which has a mild taste and won’t feel overwhelming. The high protein content in it comes from Greek yogurt and soy milk. This green protein shake is ideal for weight loss, as it will keep you satiated for longer (2).

Protein: 22.7 g

Ingredients

  • 1 cup of spinach
  • 1 medium-sized banana, ripe
  • ½ avocado, sliced
  • ½ cup of Greek yogurt, plain
  • 1 tablespoon of peanut butter
  • 1 cup of soy milk, unsweetened

How To Prepare

  1. Add spinach, banana, avocado, Greek yogurt, peanut butter, and soy milk to a blender.
  2. Blend until smooth.
  3. Pour into a glass and enjoy!
protip_icon Quick Tip
If you do not like bananas in this recipe, replace it with cottage cheese or silken tofu for a similar creaminess and an extra protein boost.

2. Chocolate Protein Shake

A glass of homemade chocolate protein shake on the table
Image: Shutterstock

This recipe is for all the chocolate lovers out there. Bananas and chocolates are one of the classic flavor pairings! And bananas are the best for making the shake smooth and creamy. You may add maple syrup, honey, or any sweetener of your choice for a sweet taste. However, avoid doing so if you have diabetes or are on a weight loss journey.

Protein: 20.3 g

Ingredients

  • 1 medium-sized banana, peeled
  • 1 tablespoon of cocoa powder
  • 1 tablespoon of almond butter, unsweetened
  • 1 cup of milk, unsweetened
  • ½ cup of Greek yogurt, plain
  • 1 tablespoon of dark chocolate, grated
  • Sweetener, as per your taste (optional)

How To Prepare

  1. Add banana, cocoa powder, almond butter, milk, Greek yogurt, and sweetener into a blender.
  2. Blend until the consistency is creamy and smooth.
  3. Pour into a glass and garnish with dark chocolate.

3. Cinnamon Roll Protein Shake

Two glasses of homemade cinnamon roll protein shake on the table
Image: Shutterstock

This shake combines the sweet and spicy taste of cinnamon with a high protein content. It is perfect for anyone who craves the comforting flavors of a classic cinnamon roll while still wanting to stay on track with their fitness goals.

Protein: 15.8 g

Ingredients

  • 1 medium-sized banana, peeled and sliced
  • ½ teaspoon of cinnamon powder
  • 1 cup of milk, unsweetened
  • ½ cup of Greek yogurt, plain
  • ¼ teaspoon of vanilla extract
  • 1 teaspoon of honey (optional)

How To Prepare

  1. Toss the sliced banana, cinnamon, milk, Greek yogurt, vanilla extract, and honey in a blender.
  2. Blend the ingredients until smooth.
  3. Pour into a glass and sprinkle some ground cinnamon on top.

4. Vanilla Chai Protein Shake

A glass of homemade vanilla chai protein shake on the table
Image: Shutterstock

This protein shake blends aromatic spices and creamy vanilla in every sip. If you love the warm, comforting flavors of chai (tea), it is perfect for a post-workout boost, a quick breakfast on the go, or a midday snack.

Protein: 17.8 g

Ingredients

  • 1 medium-sized banana, peeled
  • 1 teaspoon of black tea leaves
  • 1 cup of water
  • ½ teaspoon of cinnamon powder
  • ¼ teaspoon of ginger, grated
  • ¼ teaspoon of cardamom powder
  • ¼ teaspoon of nutmeg powder
  • ½ cup of Greek yogurt, plain
  • 1 cup of milk, unsweetened (or plant-based milk)
  • 1 tablespoon of chia seeds
  • 1 teaspoon of vanilla extract
  • 1 teaspoon of maple syrup (optional)

How To Prepare

  1. Steep the tea leaves in ½ cup of warm water for 2-3 minutes and let it cool.
  2. Pour the brew into a blender. Add banana, Greek yogurt, milk, chia seeds, vanilla extract, maple syrup, and all ground spices.
  3. Blend until smooth and pour it into a glass.

5. Pumpkin Spice Protein Shake

Homemade pumpkin spice protein shake in a mason jar
Image: Shutterstock

If you need a homemade protein shake for weight loss that is delicious and filling, try this one. It has the classic flavors of a pumpkin pie that is sure to become an instant favorite. Enjoy the fall flavors throughout the year!

Protein: 10.8 g

Ingredients

  • ½ cup of pumpkin purée
  • 1 cup of milk, unsweetened (or plant-based milk)
  • 1 medium-sized banana, peeled
  • 1 teaspoon of pumpkin pie spice
  • ½ teaspoon of vanilla extract
  • 1 tablespoon of maple syrup (optional)
  • A pinch of sea salt

How To Prepare

  1. Add pumpkin purée, milk, banana, pumpkin pie spice, vanilla extract, maple syrup, and sea salt to a blender.
  2. Blend until you get a smooth, drinkable consistency.
  3. Pour into a glass and enjoy!
protip_icon Quick Tip
If you do not have pumpkin pie spice, mix one teaspoon of ground cinnamon with ¼ teaspoon of ground ginger and nutmeg and ⅛ teaspoon of ground allspice and cloves to prepare your pumpkin pie spice.

6. Oatmeal, Peanut Butter, And Banana Protein Shake

A glass of homemade oatmeal, peanut butter, and banana protein shake on the table
Image: Shutterstock

This protein shake recipe combines the classic peanut butter, oatmeal, and banana to create a delicious and nutritious drink. It is packed with protein, healthy fats, and fiber, and is perfect for a quick breakfast or post-workout refuel.

Protein: 18.3 g

Ingredients

  • 1 medium-sized banana, peeled
  • 1 tablespoon of peanut butter, unsweetened
  • ¼ cup of oats
  • 1 cup of milk, unsweetened
  • 1 tablespoon of honey (optional)

How To Prepare

  1. Add banana, peanut butter, oats, milk, and honey to a blender.
  2. Blend until you get a smooth consistency.
  3. Pour into a glass and drink immediately.

7. Oatmeal And Apple Protein Shake

A glass of homemade oatmeal and apple protein shake on the table
Image: Shutterstock

Whether you need a homemade protein shake for muscle building, weight loss, or simply to maintain a healthy lifestyle, this one is a great option. Apple and oats contain fiber, while milk and Greek yogurt provide protein and healthy fats. If you love your protein shakes on the sweeter side, you may also add pitted dates to it.

Protein: 21 g

Ingredients

  • 1 cup of rolled oats
  • 1 medium-sized apple, chopped
  • 1 cup of milk, unsweetened
  • ½ cup of Greek yogurt, plain
  • ½ teaspoon of cinnamon powder
  • 2 pitted dates (optional)

How To Prepare

  1. Add oats, apple, milk, Greek yogurt, cinnamon, and pitted dates to a blender.
  2. Blend well and pour the smoothie into a glass. Enjoy!

8. Hemp Green Protein Shake

Homemade hemp green protein shake in a mason jar
Image: Shutterstock

If you love a green smoothie with natural ingredients, high protein content, and great taste, try this recipe. Hemp seeds are rich in protein (3). However, avoid the temptation of consuming them in excess. Anecdotal evidence suggests that adding them to your diet all at once may upset your stomach. Therefore, if you are having hemp seeds for the first time, start with a lower quantity.

Protein: 16.6 g

Ingredients

  • 1 cup of spinach
  • 1 medium-sized banana, peeled
  • 1 tablespoon of hemp seeds
  • 1 tablespoon of almond butter
  • 1 cup of almond milk

How To Prepare

  1. Add spinach, banana, hemp seeds, almond butter, and milk to a blender.
  2. Blend the ingredients until you get a smooth consistency.
  3. Pour the shake into a glass and enjoy.

9. Almond And Cocoa Protein Shake

A glass of homemade almond and cocoa protein shake
Image: Shutterstock

This protein shake is for those who love rich, chocolatey flavors and a boost of protein to fuel their day. The banana in the recipe makes it smooth and super creamy. However, if you are not a fan of it, you may replace it with an apple or any fruit of your choice.

Protein: 13.3 g

Ingredients

  • 1 medium-sized banana, peeled
  • 1 cup of almond milk, unsweetened
  • ½ cup of Greek yogurt, plain
  • 1 tablespoon of almond butter, unsweetened
  • 1 tablespoon of cocoa powder, unsweetened
  • 1 tablespoon of maple syrup (optional)
  • ½ teaspoon of vanilla extract
  • 1 tablespoon of dark chocolate, grated

How To Prepare

  1. Add banana, almond milk, almond butter, cocoa powder, maple syrup, and vanilla extract into a blender.
  2. Blend well until you get a smooth consistency.
  3. Pour the smoothie into a glass, garnish with dark chocolate, and enjoy!

10. Soy Milk And Strawberry Protein Shake

Two glasses of homemade soy milk and strawberry protein shake on the table
Image: Shutterstock

Studies show soy has the most high-quality proteins among all available plant proteins. A hundred grams of soybeans contain 36.49 g of protein, which is the highest among all legumes (4). Therefore, if you need a plant-based milk alternative, this recipe with soy milk is the best. You can make it completely vegan by replacing honey with coconut sugar or maple syrup.

Protein: 11 g

Ingredients

  • 1 cup of strawberries, roughly chopped
  • 1 cup of soy milk, unsweetened
  • 1 tablespoon of chia seeds
  • ½ teaspoon of vanilla extract
  • Honey or coconut sugar, as per taste

How To Prepare

  1. Add strawberries, soy milk, chia seeds, vanilla extract, and honey to a blender.
  2. Blend everything until you get a smooth drink.
  3. Pour into a glass and enjoy!

11. Almond And Coconut Protein Shake

A glass of homemade almond and coconut protein shake on the table
Image: Shutterstock

If you love tropical flavors, try this coconut-infused protein shake recipe. It is a quick and convenient option for a nutritious breakfast. However, if you need a homemade protein shake for weight loss, avoid this recipe as coconut is rich in saturated fats and calories. Also, drink this in limitation, as a part of a balanced diet. It’s because excess coconut intake is also linked to the increased risk of heart disease (5). Always consult a doctor or a registered dietitian before including something in your diet.l

Protein: 17.3 g

Ingredients

  • 1 medium banana, peeled
  • ¼ cup of shredded coconut, unsweetened
  • ¼ cup of almonds, soaked overnight and peeled
  • 1 cup of milk, unsweetened
  • 1 tablespoon of honey (optional)
  • A handful of blueberries

How To Prepare

  1. Add banana, coconut, almonds, milk, and honey to a blender.
  2. Blend well until you get a smooth consistency.
  3. Pour into a glass and garnish with blueberries and shredded coconut.

12. Sattu (Roasted Gram Flour) Low-Calorie Protein Shake

A glass of homemade low calorie sattu protein shake
Image: Shutterstock

Sattu is a popular ingredient used widely in Indian cuisine, especially in the regions of Bihar, Jharkhand, and Uttar Pradesh. It’s a flour made of roasted Bengal grams or chickpeas, which are an excellent source of protein. A cup of chickpeas contains 14.5 g of protein and other minerals (6). If you love your protein shakes savory, this recipe can be a perfect addition to your diet.

Protein: 13.6 g

Ingredients

  • 4 tablespoons of sattu powder
  • ½ teaspoon cumin powder, roasted
  • ½ teaspoon of salt (pink salt or table salt)
  • 1 cup of water
  • Juice of half a lime

How To Prepare

  1. Add sattu, cumin powder, and salt to a jug.
  2. Stir and add water to it gradually and keep stirring to ensure there are no lumps.
  3. Pour It into a glass, add lime juice, and give one final stir before drinking it.
protip_icon Quick Tip
Add a finely chopped green chili and ½ teaspoon of grated ginger to this recipe for a spicy kick. You may also use fresh mint or coriander leaves for a refreshing flavor.

13. Peanut Butter And Banana Protein Shake

A glass of homemade peanut butter and banana protein shake on the table
Image: Shutterstock

This shake is a glassful of creamy goodness and tastes like heaven! And it requires minimal ingredients to prepare. Since the recipe is high in calories, it is ideal for those who are trying to gain weight. However, if you are calorie-conscious and want to lose weight, use unsweetened peanut butter and low-fat yogurt and milk.

Protein: 24.3 g

Ingredients

  • 1 medium-sized banana, peeled
  • 1 tablespoon of peanut butter
  • 1 cup of Greek yogurt, plain
  • 1 tablespoon of chia seeds
  • ½ cup of milk, unsweetened

How To Prepare

  1. Toss the banana, peanut butter, chia seeds, Greek yogurt, and milk in a blender.
  2. Blend until you get a smooth consistency.
  3. Pour into a glass and consume immediately.

14. Oatmeal, Blueberry, And Chia Seeds Protein Shake

Two glasses of homemade oatmeal, blueberry, and chia seeds protein shake on the table
Image: Shutterstock

Blueberries are rich in polyphenols and flavonoids, which have antioxidant properties. They also contain anthocyanins, a plant pigment, that have anti-obesity properties (7). Therefore, this protein shake is good for your health and ideal for weight loss. The oats and chia seeds in the recipe are also packed with fiber and protein and may help support your weight loss goals (8), (9). They do so by keeping you full and preventing overeating (10). You can make this protein shake ideal for people with diabetes by skipping honey.

Protein: 15.5 g

Ingredients

  • ½ cup of blueberries
  • ¼ cup of oats
  • 1 tablespoon chia seeds
  • 1 cup milk, unsweetened
  • 1 tablespoon honey

How To Prepare

  1. Add blueberries, oatmeal, chia seeds, milk, and honey to a blender.
  2. Blend until you get a smooth, drinkable consistency.
  3. Pour into a glass and drink fresh.

Note: Those who have diabetes may switch honey with stevia or any other artificial sweetener, as suggested by the doctor.

15. Blueberry, Almond Butter, And Banana Protein Shake

A glass of homemade blueberry, almond butter, and banana protein shake on the table
Image: Shutterstock

This shake is somewhere between a smoothie and a milkshake and is insanely yummy! The banana and almond butter add a rich creaminess to it, while the Greek yogurt provides protein. This shake is perfect to get you through the day.

Protein: 18.7 g

Ingredients

  • 1 cup of blueberries
  • 1 medium-sized banana, peeled
  • 1 tablespoon of almond butter, unsweetened
  • 1 cup of Greek yogurt, plain
  • ½ cup of water

How To Prepare

  1. Add blueberries, banana, almond butter, water, and Greek yogurt to a blender and blend well.
  2. Add water if required to achieve a drinkable consistency.
  3. Pour into a glass and enjoy!

16. Banana, Ragi, And Chia Seeds Protein Shake

Homemade banana, ragi, and chia seeds protein shake
Image: Shutterstock

This is another homemade protein shake for weight loss. It contains ragi or finger millet, which is rich in dietary fiber (11). It helps keep you full for longer and prevents overeating, which reduces overall calorie intake (12).

Protein: 14.8 g

Ingredients

  • 1 medium-sized banana, peeled
  • 3 tablespoons of ragi powder (sprouted finger millet)
  • ¼ cup of warm water
  • 1 tablespoon of chia seeds
  • 1 cup of milk
  • 6 almonds, soaked and peeled
  • 1 teaspoon of powdered jaggery (optional)

How To Prepare

  1. Mix ragi powder with warm water and ensure there are no lumps.
  2. Add it to the blender with the rest of the ingredients and blend until you get a thick shake.
  3. Pour into a glass and drink immediately.

17. Alphonso Mango And Almond Milk Protein Shake

A glass of homemade Alphonso mango and almond milk protein shake on the table
Image: Shutterstock

This protein shake is a summer special. It is enriched with the rich flavors of mangoes for a tropical sweetness. Cashew nuts provide a nutty taste to the shake and they are also a good source of protein (18.2 g of protein per 100 g) (13). You may also add a banana to it to make the shake creamier and smoother.

Protein: 18.7 g

Ingredients

  • 1 cup of Alphonso mango, chopped
  • 1 cup of almond milk, unsweetened
  • 1 tablespoon of cashew nuts
  • 1 tablespoon chia seeds
  • 1 cup Greek yogurt, plain

How To Prepare

  1. Add mango, almond milk, cashew nuts, chia seeds, and Greek yogurt to a blender.
  2. Blend until you get a smooth consistency/
  3. Pour the shake into a glass and enjoy!

18. Vegan Pea Protein Meal Replacement Protein Shake

A glass of homemade vegan pea protein meal replacement protein shake on the table
Image: Shutterstock

Pea protein is a plant-based alternative to animal-based whey protein for muscle building and boosting athletic performance (14). You can easily prepare it at home by grinding dry split peas in a high-speed blender and combining them with other ingredients for a delicious drink.

Protein: 13.3 g

Ingredients

  • 3 tablespoons of dry split pea powder
  • 1 cup of almond milk
  • 1 medium-sized banana, peeled
  • ½ teaspoon of nutmeg powder
  • 1 teaspoon of jaggery, powdered

How To Prepare

  1. Add pea powder, almond milk, banana, nutmeg powder, and jaggery to a blender.
  2. Blend well until you get a drinkable consistency.
  3. Pour into a glass and drink immediately.

Gemma, a food blogger, shares that she likes to use pea protein with oat milk, strawberries, blueberries, a banana, peanut butter, agave syrup, and rolled oats. She states in one of her blog posts, “This smoothie makes a great and complete breakfast but I love to drink it after an intense workout session cause it helps me hydrate and get a lot of vitamins, good-for-you proteins and it makes me feel full and re-energized until the next meal (i).”

19. Cucumber, Kale, And Hemp Green Protein Shake

A jar of homemade cucumber, kale, and hemp green protein shake on the table
Image: Shutterstock

Here is another green protein-rich smoothie for health-conscious individuals seeking a refreshing boost of nutrients. You may have it as a quick, on-the-go breakfast or post-workout snack.

Protein: 21.1g

Ingredients

  • 1 medium-sized cucumber, chopped
  • ½ cup of kale, chopped
  • ½ cup of spinach, chopped
  • 1 tablespoon of hemp seeds
  • 1 medium-sized banana, peeled
  • 1 cup of almond milk, unsweetened
  • ½ cup of Greek yogurt, plain

How To Prepare

  1. Add cucumber, kale, spinach hemp seeds, banana, almond milk, and Greek yogurt to a blender.
  2. Blend until you get a smooth drink.
  3. Pour it into a glass and drink it fresh.

20. Vegan Raspberry And Banana Protein Shake

A glass of homemade vegan raspberry and banana protein shake
Image: Shutterstock

You may also combine a homemade pea protein powder with raspberries and bananas for a delicious vegan smoothie. Add powdered jaggery or maple syrup to it for a touch of sweetness. However, if you are consuming the protein shake for weight loss, ensure not to overdo these sweeteners.

Protein: 21.1 g

Ingredients

  • 3 tablespoons of dry split pea powder
  • ½ cup of raspberries
  • 1 medium-sized banana, peeled
  • 1 cup of milk
  • 1 teaspoon of jaggery, powdered

How To Prepare

  1. Add pea powder, raspberries, banana, milk, and jaggery to a blender.
  2. Blend well until you get a smooth consistency.
  3. Pour into a glass and serve.

21. Hot Chocolate And Cashew Meal Replacement Protein Shake

A cup of homemade hot chocolate and cashew meal replacement protein shake on the table
Image: Shutterstock

How about a creamy and delicious hot chocolate shake that is rich in protein? The protein content of this recipe comes from milk and cashews. It also contains banana for creaminess. It’s wholesome, healthy, and comforting.

Protein: 15.4g

Ingredients

  • 1 medium-sized banana, peeled
  • 1 cup of milk
  • ¼ cup of cashew nuts, soaked overnight
  • 1 tablespoon of cocoa powder
  • 1 teaspoon of cinnamon powder

How To Prepare

  1. Add banana, cashews, milk, cocoa powder, and cinnamon to a blender.
  2. Blend until smooth and creamy.
  3. Pour the mixture into a small saucepan and warm it over low to medium heat.
  4. Pour it into a mug and enjoy!

All these protein shake recipes are delicious and packed with nutrients. When taken at the right time, they may help you with weight loss. If you are wondering how, find your answer in the next section. Scroll down.

Why Is Protein So Important For Weight Loss?

Protein is important for weight loss due to many reasons that are explained below:

1. May Enhance Satiety And Promote Appetite Control

Protein is more satiating compared to carbohydrates and fats (2). Therefore, consuming protein may help you feel fuller for longer, curbing hunger and preventing you from overeating. This may reduce your overall calorie intake and help with your weight loss journey.

2. May Increase Metabolic Rate

Protein has a higher diet-induced thermogenesis rate, which means digesting protein requires more energy than fats or carbohydrates (15). As a result, your body may burn more calories processing protein, contributing to an increased metabolic rate.

3. May Preserve Lean Muscle Mass

During weight loss, there is a risk of losing muscle mass along with fat. This is where protein helps. It is the building block of your muscles and may help prevent their loss (1).

4. May Regulate Blood Sugar Levels

Protein may also help stabilize blood sugar levels to reduce your cravings. According to a study published in The British Journal of Nutrition, high-protein diets led to more weight loss. They also slightly reduced HbA1C levels, a blood test that shows the average blood glucose levels and gives an idea of how well your diabetes is controlled (16).

5. May Reduce Ghrelin Levels

Protein intake may reduce ghrelin levels, a hormone that increases hunger (15). This may help control cravings and prevent overeating.

Consuming adequate amounts of protein definitely supports weight loss. However, that doesn’t mean you go on consuming a lot of protein shakes. They have to be a part of a healthy and balanced diet. Check out the next section to learn more about it.

How To Incorporate Protein Shakes Into A Healthy Diet

While protein shakes are healthy, it is important to balance them with other foods for a healthy diet. Here is a quick meal plan you can refer to that will give you an idea about incorporating protein shakes into your healthy diet:

Breakfast1 cup of oatmeal with a fruit of your choice
Lunch1 bowl of vegetable and tofu salad
SnackA glass of homemade protein shake
Dinner1 cup of grilled chicken with 1 cup of salad

This is just a sample diet plan to help you understand how to incorporate protein-rich foods and protein shakes into your diet. It’s always advisable to consult a doctor and a registered dietitian to plan a well-balanced diet as per your needs.

Apart from following a proper diet, ensure that your protein shakes have a good balance of protein, carbohydrates, and fats. Strategizing your protein shake consumption timing is also important to achieve maximum benefits. A study suggests that if you wish to increase your muscle mass, it is recommended to consume protein shakes as a pre-or post-exercise snack. You may also have protein shakes at night to increase your strength (17). Another study mentions that drinking protein shakes in the morning may have better effects on muscle mass (18). If your goal is to lose weight, taking protein shakes in the morning might also be better, as they promote satiety (2).

Since there is no clear research about the best time to have protein shakes, it is best to consume them as per your fitness goals and as per the advice of a doctor or registered dietitian. Also, when making these shakes, it is important to keep a few things in mind to ensure adequate nutrition and taste. Check out the tips in the following section.

Tips To Keep In Mind When Preparing Protein Shakes

Here are some tips you should be mindful of when preparing protein shake recipes at home:

1. Choose The Right Protein Source

Select a protein source that suits your dietary preferences. For instance, if you are vegan, opt for plant-based sources, such as soy milk, hemp, and dry split pea powder.

2. Experiment With Flavors

Choose ingredients that complement each other. For example, if you use apples in your recipe, add cinnamon for an enhanced flavor. You may also pair bananas with cocoa powder to create a rich, chocolatey taste. Similarly, try unique flavors like matcha, chai spices, and coffee.

3. Adjust The Liquid Base

You may adjust the liquid base in your recipes based on your preference for consistency and creaminess. You may also choose it based on your fitness goals. For instance, if you are okay with adding more calories to the shake, opt for full-fat milk, which makes the shakes a lot creamier. Alternatively, use low-fat milk or water for reduced calories and a slightly runny consistency.

4. Mind The Sweeteners

If you are on a weight loss plan or have diabetes, be cautious about the sweeteners you add to your recipes. For the former, use natural sweeteners such as honey, dates, or maple syrup in limited amounts. Alternatively, if you have diabetes, choose artificial sweeteners, such as stevia.

5. Take Your Time To Blend

Once you add all your ingredients to the blender, take your time to blend them to ensure a smooth consistency. Ideally, start with a medium speed for the first few seconds and then spin on a high speed until everything is completely dissolved.

6. Do A Taste Test

Once you have blended your protein shake for about 45 seconds to a minute, pour a little in a glass. Taste it and adjust the consistency to your liking. If it is too thick, add some water or milk. Alternatively, if it is too watery, add some frozen fruits, yogurt, or nut butter to thicken it up.

7. Garnish For Added Visual Appeal

Even shakes deserve a little bit of embellishment! You may sprinkle toppings like granola, coconut flakes, and dark chocolate on top of your protein shake to make them visually appealing. Go for nuts and seeds to add nutrition and crunch to your recipes.

Ultimately, you are the one who is going to have your protein shake. Therefore, keep your taste preferences and fitness goals in mind for the best results. Once you have your protein shake ready, consume it anytime you want. However, a lot of time people tend to drink shakes as meal replacements. But, is that a healthy practice? Let us find out!

Can Protein Shakes Replace Meals?

No, protein shakes cannot be meal replacements. A well-balanced diet offers numerous nutrients, including carbohydrates, fats, vitamins, and minerals. On the other hand, protein shakes may not contain all the nutrients your body may require. Protein shakes are generally designed to supplement your diet with additional protein. Therefore, it is best to consume them only as a snack or pre/post-workout drink. You may only replace them with your entire meal if they are high in calories and have all the nutrients needed in a regular meal. However, you can do it only for a few days, if approved by your doctor. Eventually, you may have to start consuming solid food.

Homemade protein shakes are a great alternative to store-bought protein shakes. It’s best for those who want to boost their fitness without the help of artificial ingredients and preservatives. The best part about homemade protein shakes is that you can choose your own protein sources, such as dairy, soy milk, almonds, and peanut butter. Moreover, you get the chance to experiment with different flavors and textures and create your own recipes that suit your taste and fitness needs. Some amazing and simple combinations include peanut butter-banana, apple-oatmeal, and almond-cocoa protein shakes. These will keep you full for a long time and may promote weight loss and muscle building. Some recipes mentioned in the article are also high in calories and ideal for weight gain. However, it’s important to ensure that the shakes complement your well-balanced diet. Therefore, always consult a doctor or registered dietitian for personalized recommendations based on your health and understand the best time for you to consume them.

Frequently Asked Questions

Can kids have protein shakes?

Yes, kids may have protein shakes. However, a diet naturally higher in protein is always the best option. Also, it is essential to consult a pediatrician or nutritionist before giving them protein shakes, especially the store-bought ones. You may also need to avoid them if your child has protein intolerance, as it may cause gas, bloating, diarrhea, and stomach pain (19).

How to prevent gas from protein shakes?

You may prevent gas from protein shakes by consuming foods, such as yogurt and kefir with them. They are rich in probiotics that promote the production of healthy bacteria to boost your gut health and prevent such issues (20). However, if the gas is due to protein intolerance, it is best to consult a doctor for proper treatment.

Can pregnant women drink protein shakes?

Yes, pregnant women can drink protein shakes. However, it is important to consult a healthcare provider before incorporating them into your diet. It is recommended to look for pregnancy-safe options that are free of artificial ingredients and harmful additives.

How many protein shakes should I drink a day to gain muscle?

The number of protein shakes you should drink a day to gain muscle depends on your overall protein needs. Ideally, you need 0.8 to 1.25 g of protein per kilogram of your body weight (21). It is usually recommended to consume one to two protein shakes per day. The rest of your protein needs can be met through whole foods. However, consult a registered dietitian or a doctor to learn more about your protein requirements and adjust the number of shakes accordingly.

Can you drink protein shakes while fasting?

It depends on your health goals. If you are fasting for weight loss or following intermittent fasting, incorporating protein shakes into your eating plan may help with weight loss and prevent muscle loss. However, opt for low-calorie protein shakes during your eating window.

Key Takeaways

  • Homemade protein shakes help boost protein intake while ensuring a healthier option free from hidden sugars and artificial additives.
  • They offer the flexibility to experiment with different flavors and textures, making them suitable for various tastes and diet preferences.
  • They fuel workouts, aid muscle building, promote satiety, and help with weight loss.
  • They may promote muscle gain when consumed post-exercise and aid weight loss when consumed in the morning.

Homemade protein shakes are a healthy and tasty alternative to store-bought powders. This video will take you through the best recipe you can prepare with simple ingredients. Check it out!

Personal Experience: Source

References

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  2. A high-protein diet for reducing body fat: mechanisms and possible caveats
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  3. Seeds, hemp seed, hulled
    https://fdc.nal.usda.gov/fdc-app.html#/food-details/170148/nutrients
  4. Soy, soy foods and their role in vegetarian diets
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  5. Coconuts and health: different chain lengths of saturated fats require different consideration
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  6. Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt
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  7. Molecular mechanism and health role of functional ingredients in blueberry for chronic disease in human beings
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  12. A new dietary fiber can enhance satiety and reduce postprandial blood glucose in healthy adults: a randomized cross-over trial
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  13. Nuts, cashew nuts, raw
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  20. Probiotics – the versatile functional food ingredients
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Himanshi Mahajan
Himanshi MahajanHealth & Wellness Writer
Himanshi Mahajan is a Certified Health & Nutrition Life Coach. She has a bachelor’s degree in Life Sciences from Guru Nanak Dev University and two years of experience in writing SEO-based and research-backed content across health and lifestyle genres.

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Ravi Teja Tadimalla
Ravi Teja TadimallaSenior Editor
Ravi Teja Tadimalla is a senior editor and a published author. He has been in the digital media field for over eight years. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Sindhu Koganti
Sindhu KogantiSenior Health & Wellness Writer
Sindhu Koganti is a Certified Health and Nutrition Life Coach and has over 6 years of experience in writing on health and wellness topics. She has a bachelor’s degree in biotechnology from Acharya Nagarjuna University, Guntur, and a diploma in nutrition from Fab Academy.

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