Protein shake recipes that taste like dessert and work like breakfast.
Every shake here is the same four-part formula with a different set of fruit: cold liquid, one or two scoops of ProEnergy® whey isolate, something frozen, and an optional scoop of greens or a spoon of good fat. Five minutes, one blender, 20 to 40 g of protein.
1Cold liquid
2ProEnergy whey
3Frozen fruit
4Greens or good fat
Show
Chocolateabout 248 kcal
Coffee Lovers Delight
The one to make when you would otherwise reach for a second latte.
1 to 2 scoops ProEnergy Chocolate
1 to 1½ cups cold water (or milk / unsweetened almond milk)
¼ to ½ cup raw almonds or cashews
1 to 2 tsp instant decaf coffee
Ice, for a thicker shake
Optional: 1 scoop Greenergy
Blend everything until smooth. Add more liquid for a thinner shake, more ice or frozen fruit for a thicker one.
Calorie figures are approximate, made with water and the smaller quantity where a range is given; optional ingredients are not included. One scoop of ProEnergy is about 90 calories and 20 g of protein.
Build your own
The formula behind all 24.
Once you know the formula you do not need a recipe. Pick one from each column and blend.
1 · Liquid, 1 to 1½ cups
Cold water for the lightest shake. Milk, unsweetened almond or oat milk for a creamier one. Cold brew coffee works too.
2 · Protein, 1 to 2 scoops
ProEnergy Vanilla is the all-rounder and goes with any fruit. Chocolate pairs with cherry, raspberry, banana, coffee and nut butters. Two scoops for a meal, one for a snack.
3 · Something frozen, ½ to 1 cup
Frozen fruit thickens and chills without ice diluting the flavor. Berries and peaches are the lowest in sugar; banana and mango make it creamy.
4 · Greens
A scoop of Greenergy adds twelve organic greens, probiotics and enzymes and disappears behind the fruit. Most of the recipes list it as optional; we drink it in all of them.
5 · Good fat, optional
A tablespoon of ground flax or chia, a spoon of almond or cashew butter, or a quarter of an avocado. Slows digestion so the shake holds you longer.
6 · One accent
Cinnamon, a drop of vanilla, almond, coconut or mint extract, a teaspoon of instant coffee, fresh ginger. One, not three.
For most people, one or two. The Program is built on one shake at breakfast; a second after training or in place of a meal you would otherwise skip is fine. The rest of your protein should come from food. Two scoops of ProEnergy is 40 g of protein, which is a full serving for almost anyone.
When is the best time to drink a protein shake?
Breakfast, every day. It is the meal most people get wrong, and a shake with protein, fruit and a little good fat keeps blood sugar level until lunch. The other useful time is within an hour after exercise, when muscle is most ready to repair. Beyond that, drink it whenever it replaces something worse.
Do protein shakes help you lose weight?
They can. Protein is the most filling of the three macronutrients, it costs more calories to digest, and it protects lean muscle while you lose fat, so a protein shake in place of a bagel-and-coffee breakfast usually means fewer calories and fewer cravings by mid-morning. A shake is not magic; a shake instead of a worse meal is.
Will a protein shake make me gain weight?
Only if it adds calories you do not need. One scoop of ProEnergy in water is about 90 calories; the recipes on this page run from about 110 to 430 depending on the fruit, nuts and milk you add. If you are trying to lose fat, keep to the lighter recipes and use water rather than milk.
Water or milk?
Water gives the lowest-calorie shake and lets the flavor of the fruit come through. Milk or unsweetened almond milk make it creamier and add calories (about 80–120 for a cup of milk, 30–40 for almond milk). The calorie counts on this page assume water.
How do I make a protein shake taste better?
Frozen fruit, not fresh: it makes the shake thick and cold without watering it down. Then one accent: cinnamon, a drop of vanilla, almond, coconut or mint extract, a spoon of nut butter, or a teaspoon of instant coffee. ProEnergy is sweetened with stevia, so there is no need to add sugar. The 24 recipes above are the combinations we get asked about most.
Can I make a shake without a blender?
Yes. ProEnergy dissolves easily: a scoop in a Blender Bottle with 12 oz of cold water and a few shakes is the road-and-office version. You can also stir a scoop into oatmeal or plain yogurt.
Is whey protein isolate lactose-free?
ProEnergy is a whey protein isolate, and the filtration that makes it an isolate removes almost all of the lactose, so most people who are lactose intolerant tolerate it well. It is still made from milk: if you have a milk allergy, do not use it.
Can I drink protein shakes while pregnant or breastfeeding?
Protein needs go up in pregnancy and while breastfeeding, and ProEnergy is five simple ingredients with nothing herbal or stimulant in it, but ask your doctor or midwife before adding any supplement. Show them the label; it fits on one line.
Are there any side effects?
Whey isolate is a food, not a drug. The most common complaint is a heavy stomach from too much protein in one sitting; start with one scoop and go to two if you need it. People with kidney disease should talk to their doctor before increasing protein intake.
Start with the Basic EnergyFirst Shake tomorrow morning.
It is Step 3 of the seven-step EnergyFirst Program: a shake for breakfast, every day. The other six steps take ten minutes to read.
These statements have not been evaluated by the Food and Drug Administration. EnergyFirst products are not intended to diagnose, treat, cure or prevent any disease. Consult your physician before starting any diet or supplement, particularly if you are pregnant, nursing or taking prescription medication.
