23 Delicious and Easy-to-Make Protein, Weight Gain Shakes & Smoothie Recipes

Here is a great selection of nutritious energy and protein shakes and smoothies which you can make easily and knock back between meals to supplement your diet.

Homemade protein shakes and smoothies

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 marked

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
  • 200ml 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

Vegan

Ingredients

  • 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

Vegan

Ingredients

  • 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

Vegan

Ingredients

  • 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

Vegan

Ingredients

  • 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

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