Here is a great selection of nutritious energy, weight gain and protein shakes and bodybuilding smoothies you can make easily and knock back between meals to supplement your diet.
Some of the recipes include Quark ‘Cream’ in their ingredients, recipe below. Quark is suitable for vegetarians and can be bought at most supermarkets. It’s often called ‘Farmer’s Cheese’ in North America.
Vegan recipes are clearly markedContents
1. Quark ‘Cream’
Ingredients
- 250 g quark
- 25 g caster sugar or equivalent amount of artificial sweetener
- 1 tsp vanilla essence
Method
Mix together until smooth.
Information
To make chocolate cream add 1 tbsp cocoa powder, and for coffee cream add 1 tsp instant coffee. Serves 4.
Per serving
- 88 kcal
- 9.1 g protein
- 8 g carbs
- 0.1 g fat
2. Fortified Milk
This is the most fundamental of all recipes. Just add 4 tablespoons of skimmed milk powder to one pint skimmed milk.
Per pint (568 ml)
- 239 kcal
- 24.1 g protein
- 36.3 g carbs
- 0.7 g fat
3. James’ Weight Gainer
Ingredients
- 500 ml skimmed milk
- 4 tbsp skimmed milk powder
- 2 scoops (40 g) whey powder
- 3 scoops (120 g) maltodextrin powder
- 1 banana, or cup of mixed berries
Method
Blend all ingredients in a blender until smooth.
Information
Serves 1
Per serving
- 462 kcal
- 27.8 g protein
- 85 g carbs
- 1.5 g fat
4. Banana Smoothie
Ingredients
- 1 frozen banana
- 250 ml cold water
- 3 tbsp protein powder
- 1 dsp honey, sugar or sweetener
Method
Blend all ingredients in a blender until smooth.
Information
Serves 1
Per serving
- 302 kcal
- 28 g protein
- 55 g carbs
- 1 g fat
- 4 g fibre
5. Berry Smoothie
Ingredients
- 50 g frozen raspberries
- 250 ml cold water
- 3 tbsp protein powder
- 1 tbsp honey, sugar or sweetener
Method
Blend all ingredients in a blender until smooth.
Information
Serves 1
Per serving
- 220 kcal
- 31 g protein
- 10 g carbs
- 3 g fat
- 4 g fibre
6. Choc Peanut Smoothie
Ingredients
- 1 tbsp peanut butter
- 250ml cold water
- 3 tbsp chocolate protein powder
Method
Blend all ingredients in a blender until smooth.
Information
Serves 1
Per serving
- 195 kcal
- 30 g protein
- 6 g carbs
- 8 g fat
- 1 g fibre
7. Mocha Smoothie
Ingredients
- 200 ml cold water
- 1 cup crushed ice
- 1 tsp instant coffee dissolved in 100 ml boiling water, cooled
- 2 tsp cocoa powder
- 3 tbsp protein powder, chocolate or vanilla
Method
Blend all ingredients well.
Information
Serves 1
Per serving
- 167 kcal
- 31 g protein
- 5 g carbs
- 2.5 g fat
- 1 g fibre
8. Vanilla Cinnamon Smoothie
Ingredients
- 1 tsp vanilla essence
- 200 ml cold water
- 1 cup crushed ice
- 3 tbsp protein powder
- Pinch of ground cinnamon
Method
Blend all ingredients well.
Information
Serves 1
Per serving
- 154 kcal
- 30 g protein
- 3 g carbs
- 2 g fat
- 1 g fibre
9. Tropical Smoothie
VeganIngredients
- ½ cup mango, diced and frozen
- ½ cup pineapple, diced and frozen
- 1 cup water (or skimmed milk or soya milk if desired)
- 1 scoop whey or soya protein powder
- 1 tbsp honey
- 2 tsp sliced almonds
Method
Combine all ingredients except almonds in a blender and blend well. Serve topped with almonds.
Information
Serves 1
Per serving
- 305 kcal
- 31 g protein
- 43 g carbs
- 5 g fat
- 3 g fibre
10. Orange Breakfast Shake
VeganIngredients
- 250 ml fresh orange juice
- 1 scoop whey or soya protein powder
- 5 ice cubes
Method
Combine all ingredients in a blender and blend well.
Information
Serves 1
Per serving
- 213 kcal
- 30 g protein
- 27 g carbs
- 0 g fat
- 1 g fibre
11. Mixed Berry Smoothie
VeganIngredients
- 1 cup water (or skimmed milk or soya milk if desired)
- 1 scoop whey or soya protein powder
- 4 frozen strawberries
- 1 cup frozen blueberries
- 100 ml unsweetened cranberry juice
Method
Combine all ingredients in a blender and blend well.
Information
Serves 1
Per serving
- 320 kcal
- 30 g protein
- 56 g carbs
- 1 g fat
- 5 g fibre
12. Apple Cinnamon Smoothie
VeganIngredients
- 1 cup water (or skimmed milk or soya milk if desired)
- 1 scoop whey or soya protein powder
- 1 apple, peeled and chopped
- 1 tsp nutmeg
- 1 tsp cinnamon
- 4 ice cubes
Method
Combine all ingredients in a blender and blend well.
Information
Serves 1
Per serving
- 181 kcal
- 28 g protein
- 21 g carbs
- 0 g fat
- 4 g fibre
13. Wellness Smoothie
Ingredients
- 1 green tea bag made up with 200 ml boiling water, cooled
- ½ cup quark or natural low fat yoghurt
- 150 ml freshly squeezed orange juice
- 1 scoop whey or soya protein powder
- 2 tsp flaxseed oil
- ½ tsp ginger, minced
- 1 tsp honey
Method
Combine all ingredients in a blender and blend well.
Information
Serves 1
Per serving
- 245 kcal
- 32 g protein
- 20 g carbs
- 6 g fat
- 0 g fibre
14. Mocha Smoothie
Ingredients
- 250 ml strong coffee, cooled
- ½ cup quark
- 2 tsp sugar substitute
- 2 tsp unsweetened cocoa powder
- 1 scoop whey or soya protein powder
- 5 ice cubes
Method
Combine all ingredients in a blender and blend well.
Information
Serves 1
Per serving
- 127 kcal
- 32 g protein
- 2 g carbs
- 1 g fat
- 1 g fibre
15. Fruity Smoothie
Ingredients
- 250 ml water (can use skimmed or soya milk if desired)
- ½ cup quark
- 1 scoop whey or soya protein powder
- 4 strawberries, frozen
- ½ cup rock melon, frozen
Method
Combine all ingredients in a blender and blend well.
Information
Serves 1
Per serving
- 160 kcal
- 32 g protein
- 11 g carbs
- 1 g fat
- 2 g fibre
16. Key Lime Pie Smoothie
Ingredients
- 250 ml water (can use skimmed or soya milk if desired)
- ½ cup quark
- 1 scoop whey or soya protein powder
- 1 tbsp lime juice
- 1 tbsp lime flavoured sugar free jelly
Method
Combine all ingredients in a blender and blend well.
Information
Serves 1
Per serving
- 136 kcal
- 34 g protein
- 2 g carbs
- 1 g fat
- 0 g fibre
17. Orange Cappuccino Shake
Ingredients
- 1 tbsp fresh orange juice
- 3 tbsp unsweetened cocoa powder
- 1 scoop whey or soya protein powder
- 1 tbsp instant coffee, made with 2 cups of boiling water, cooled
- 1 tbsp quark
- 5 ice cubes
Method
Combine all ingredients in a blender and blend well.
Information
Serves 1
Per serving
- 161 kcal
- 34 g protein
- 12 g carbs
- 3 g fat
- 5 g fibre
18. Chocolate Chai
Ingredients
- 1 bag black tea made up with ½ cup boiling water
- 2 tbsp sugar substitute
- 2 tbsp unsweetened cocoa powder
- 2 cups water
- 1 scoop whey or soya protein powder
- 1 tsp vanilla essence
- ½ tsp cinnamon
- ½ tsp nutmeg
- 1 tbsp quark ‘cream’ (see number 1)
Method
Remove bag from tea and pour into a small saucepan. Stir in cocoa and sugar substitute and bring to boil.
Combine the 2 cups of water and scoop of protein powder. Stir into tea with vanilla, cinnamon and nutmeg. Heat and bring to boil. Pour into a large mug and serve topped with quark ‘cream’ and a sprinkle of nutmeg.
Information
Serves 1
Per serving
- 158 kcal
- 32 g protein
- 6 g carbs
- 1 g fat
- 3 g fibre
19. Banana Split Shake
Ingredients
- 1 frozen banana
- 1 scoop chocolate protein powder
- 1 tbsp peanut butter
- 250 ml water or skimmed milk
- 1 tbsp crushed peanuts
Method
In a blender, blend all ingredients except crushed peanuts. Pour into a large tumbler and serve topped with crushed nuts.
Information
Serves 1
Per serving
- 346 kcal
- 35 g protein
- 32 g carbs
- 12 g fat
- 4 g fibre
20. Breakfast Shake
Ingredients
- 2 cup skimmed milk
- 1 banana
- 3 pecans, crushed
- 2 tbsp raw wheat germ
- 1 scoop protein powder
- 2 tsp vanilla essence
Method
Combine all ingredients in blender until smooth and thick. Pour into chilled glass.
Information
Serves 1
Per serving
- 482 kcal
- 50 g protein
- 58 g carbs
- 9 g fat
- 5 g fibre
21. Pina Colada Smoothie
Ingredients
- 50 g silken tofu
- ½ cup frozen pineapple chunks
- 150 g coconut or vanilla flavoured yoghurt
- 1 scoop vanilla or coconut flavoured protein powder
- ¼ tsp coconut extract
- 100 ml water (or skimmed milk)
Method
Blend all ingredients well and enjoy!
Information
Serves 1
Per serving
- 300 kcal
- 42 g protein
- 25 g carbs
- 5 g fat
- 1 g fibre
22. Vanilla Choc Smoothie
Ingredients
- ½ scoop chocolate protein powder
- ½ scoop vanilla protein powder
- Ice cubes
- 100 ml water (or skimmed milk)
Method
Blend all ingredients well and enjoy!
Information
Serves 1
Per serving
- 100 kcal
- 28 g protein
- 0 g carbs
- 0 g fat
- 0 g fibre
23. Chocolate Hazelnut Smoothie
Ingredients
- 1 scoop chocolate protein powder
- 50 g silken tofu
- 1 tsp hazelnut essence
- Ice cubes
- 100 ml water (or skimmed milk)
Method
Blend all ingredients well and enjoy!
Information
Serves 1
Per serving
- 262 kcal
- 42 g protein
- 15 g carbs
- 5 g fat
- 0 g fibre
