Protein shakes don't have to be boring.
With a few simple ingredients, you can make something that tastes like a treat while still supporting your fitness goals. Whether you're looking for a quick breakfast, a post-workout refuel or an afternoon pick-me-up, these recipes are easy to make and all come in at under 300 calories.
The calorie counts are approximate and may vary depending on the ingredients and protein powder you choose.
Classic Chocolate Banana
A simple combination that never disappoints.
You'll need:
- 1 scoop chocolate protein powder
- 200ml unsweetened almond milk
- Half a banana
- A handful of ice
Approx. calories: 220
Strawberries & Cream
Fresh, light and perfect for summer.
You'll need:
- 1 scoop vanilla protein powder
- 100g strawberries
- 200ml skimmed milk
- Ice
Approx. calories: 210
Iced Coffee Protein Shake
Ideal when you need a little afternoon boost.
You'll need:
- 1 scoop vanilla or caramel protein powder
- 150ml cooled black coffee
- 100ml skimmed milk
- Ice
Approx. calories: 180
Apple Pie Shake
Tastes far more indulgent than it actually is.
You'll need:
- 1 scoop vanilla protein powder
- Half an apple
- 200ml unsweetened almond milk
- Half a teaspoon of cinnamon
- Ice
Approx. calories: 190
Chocolate Peanut Butter
One for the peanut butter lovers.
You'll need:
- 1 scoop chocolate protein powder
- 200ml unsweetened almond milk
- 1 teaspoon peanut butter
- Ice
Approx. calories: 230
Berry Blast
A great option after a workout.
You'll need:
- 1 scoop vanilla protein powder
- 75g frozen mixed berries
- 200ml water or almond milk
- Ice
Approx. calories: 180
Tropical Mango
A taste of summer in a shaker.
You'll need:
- 1 scoop vanilla protein powder
- 75g frozen mango
- 200ml coconut water
- Ice
Approx. calories: 210
Chocolate Mint
If you enjoy mint chocolate, this one's worth trying.
You'll need:
- 1 scoop chocolate protein powder
- 200ml almond milk
- A drop of peppermint extract
- Ice
Approx. calories: 170
Cinnamon Oat Breakfast Shake
Perfect when you're heading out the door.
You'll need:
- 1 scoop vanilla protein powder
- 15g oats
- 200ml skimmed milk
- Half a teaspoon cinnamon
- Ice
Approx. calories: 270
Making your own protein shakes gives you complete control over what goes in them. You can adjust the sweetness, swap ingredients and find combinations that suit your own taste without adding unnecessary calories.
A good shaker also makes a surprising difference. Mixing your shake fresh when you're ready to drink it helps keep the texture smooth, and if you're taking it to work or the gym, an insulated shaker can help keep it cooler for longer.
A Few Simple Ways to Keep Calories Low
You don't need lots of ingredients to make a great protein shake.
Using unsweetened almond milk instead of full-fat milk can save over 100 calories. Frozen fruit adds flavour and thickness without the need for ice cream or yoghurt, while spices such as cinnamon and vanilla extract can add sweetness without adding sugar.
It's also worth measuring ingredients rather than guessing. Peanut butter, oats and seeds are all nutritious, but they can quickly increase the calorie count if you're heavy-handed.
Can Protein Shakes Help With Weight Loss?
Protein shakes aren't a magic solution, but they can make it easier to stay within your calorie target.
Protein helps you feel fuller for longer and can support muscle maintenance when combined with regular exercise and a balanced diet. Used alongside healthy meals and snacks, a protein shake can be a convenient way to increase your protein intake without adding excessive calories.
The best recipe is ultimately the one you'll actually enjoy drinking. Try a few combinations, tweak them to suit your taste and keep a handful of favourites in your weekly routine.
