Protein Shakes without Protein Powders? Yes, they exist!

Cool off after a workout and replenish those lost nutrients with a variety of delicious and healthy homemade protein shakes. We have put together a few recipes that you can make at home. What’s more, you don’t need any protein powder.

Do we have your attention yet?

Read on and get access to some super cool recipes of protein shakes that you can make in your very own kitchens. Packed with all the healthy goodness, you are bound to get the much-needed dose of protein after a workout session. Excited already?

Then let’s get started!

Ragi Power Shake

Ingredients

• 2 tbsp ragi malt
  
• 10 almonds
• 5-6 strawberries, chopped
• 1 tsp chia seeds
• 1 cup milk
• 1 small banana

Method

• Chop the almonds.
• Transfer all the ingredients into the jar and blend well.
• Pour the shake into a glass of your choice.
• Garnish with chia seeds, chopped almonds or strawberries and enjoy.

Benefits

• This shake is loaded with iron, calcium, and protein.
• Fibre-rich protein shakes like this one, are ideal to beat the morning blues and kick-start your day.

Calories per 250 ml: 269

Nutritional value per glass: Proteins 8.1 g, Fats 10.7 g, Carbs 35.5 g, Fibre 4.8 g

Peanut Butter Oats Shake

Ingredients

• 2 tbsp peanut butter
• 1 tbsp oats
• 1 tbsp flax seeds
• 1 banana
• ½ cup yogurt
• ½ cup milk

Method

• Blend all the ingredients together.
• Feel free to add a dollop of peanut butter or a garnishing of your choice just before you have the shake.

Benefits

• Banana which is a good source of potassium gives you the energy you need after a workout.
• Peanuts and dairy are rich in protein, thus, help in maintaining energy levels.

Calories per 250 ml: 340

Nutritional value per glass: Proteins 11.9 g, Fats 18.9 g, Carbs 33.5 g, Fibre 4.3 g

Avocado Chocolate Shake

Ingredients

• 1 ripe avocado
  
• 1 banana, frozen
• 1 tbsp cocoa powder
• 2 pieces dark chocolate
• 1 cup milk

Method

• Chop the avocado, banana and dark chocolate. Blend well.
• Keep some chocolate shavings aside to use it as a garnish.
• Serve chilled

Benefits

• This protein shake is rich in magnesium which helps in muscle function while calming your nerves.
• Chocolate restores muscle glycogen and rehydrates the body post your workout. It also regulates sugar levels.
• Avocado, which is rich in good fat helps in the absorption of protein while displacing the bad fats present in the body.
• You can either have this shake post your workout or as a mid-day snack to satisfy those sugar cravings.

Calories per 250 ml: 376

Nutritional value per glass: Proteins 7.3 g, Fats 21.2 g, Carbs 40.5 g, Fibre 4.6 g

Piñacolada Power Shake

Ingredients

• ¼ cup pineapple, frozen
  
• 1 banana
• 2 tbsp coconut
• 20 almonds, soaked and peeled
• 1 tsp chia seeds
• 1 cup greek yogurt

Method

• Combine all the ingredients and blend well.
• Garnish with a slice of pineapple and enjoy your shake.

Benefits

• Greek yogurt, almonds and chia seeds help with muscle contraction since they are a great source of calcium.
• Protein shakes like this one, can be had post your workout since it’s great for improving bone strength after weight lifting.

Calories per 250 ml: 320

Nutritional value per glass: Proteins 8.1 g, Fats 18.3 g, Carbs 31.0 g, Fibre 6.2 g

Green Booster Shake

Ingredients

• 1 cup spinach
• ½ avocado
• 1 cup greek yogurt
• 1 tbsp almond butter (or 10 almonds)

Method

• Wash the spinach leaves thoroughly.
• Add all the ingredients to the jar and blend well.
• Enjoy this shake with a garnishing of your choice.

Benefits

• A perfect combination of greens, antioxidants, and protein, this shake is a perfect energy booster.
• Spinach replaces the magnesium that is lost while you sweat it out at the gym. It also provides carbohydrates that help in replenishing the glycogen supply in the body.

Calories per 250 ml: 395

Nutritional value per glass: Proteins 14.7 g, Fats 33.9 g, Carbs 7.8 g, Fibre 9.1 g

There you have it, 5 uber cool, easy to make protein shakes. Try these recipes at home and get your daily dose of energy.

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Written by Alpa Momaya

You are what you eat, believes Alpa Momaya. So with the right diet, anyone can achieve optimal mental, physical and spiritual health.

Alpa has first-hand knowledge of this – she battled various issues with her own health and weight, but by incorporating good eating habits and regular exercise, she has reclaimed her fitness levels today. She offers the advice she took to HealthifyMe users — make the right lifestyle choices daily, sticking to a nutritious diet, regular exercise and adequate sleep. Don’t think of it as having to solve a problem, instead see it as a way to achieve long and happy life.

After a PG diploma in dietetics from Mumbai University, Alpa did a diploma in holistic nutrition in Canada and is a Certified Nutritional Practitioner today. Along with having worked in various weight-loss clinics and as a consultant for a natural pharmacy, she’s helped her family control ailments like diabetes and hypertension, and hopes to help her HealthifyMe clients do the same. “I can proudly say my daughter happily eats any vegetable or fruit without ever making a face,” Alpa claims, and she is determined that those who consult her will go back similarly impressed.