Healthy Workout Recipes: How To Make Your Own Meal Replacement Protein Shake

Tastes great, and healthy too!
Tastes great, and healthy too!

A Simple Diet

I'm on a pretty simple diet plan.  Oatmeal for breakfast.  Not some flavored, sugared, pre-mixed stuff.  I make a half-cup of old-style rolled oats, sprinkle a little cinnamon on top.  Most days, I'll put half a banana in.  Later in the day, I use the other half-banana (see below).  About an hour later, when I'm leaving for work in the morning, I might eat a slice of whole-grain wheat bread with a little honey drizzled over it.  My first job of the day is only 5 hours, so usually there'll be no food after breakfast until I'm done exercising.  After exercising, I make my shake, then move on to my other jobs.

It's not a complicated schedule, or super-scientific diet.  But it works for me.  I stick to it pretty well, for the most part.  Not perfectly, but if I'm craving something, I usually go for it.  Trying to ignore the cravings just means a bigger binge later.

When I come home from work, I usually exercise for 30-40 minutes.  After a good workout, especially during the hot summer months, my body needs to replace a lot of fluids and nutrients.  A protein shake is a good way to replenish quickly.

My last meal of the day has the most relaxed rules.  I'll eat most anything Monique cooks, which is usually pretty healthy.  Portion control is the biggest issue here.  Sometimes it's so good I eat more than absolutely necessary. 

When I was single, trying to eat healthy, and not spend too much time preparing meals, I often threw everything into one frying pan.  It didn't always work, but one recipe actually turned out pretty well.  It's a very healthy and simple meal involving fish, broccoli, and rice.  (Hub coming soon!)

Favorite Protein Shake Recipe

Let's get back to the protein shake.  Below is my favorite recipe.  I used to just buy meal replacement drinks.  To be honest, at best they don't taste great, and at worst, they're just foul.  This recipe tastes pretty good.

Basically, this recipe is everything healthy and high in protein that I can easily fit in the blender.  It replenishes the body after a good workout, and I love the taste.  Feel free to modify however you like.  If you find a particularly tasty variation that you like, please share it with everybody in a comment!

Protein Shake Ingredients

Throw all this in the blender, and you're good to go!
Throw all this in the blender, and you're good to go!

Protein Shake Recipe

Designed to fill a normal full-sized kitchen glass (about 8 ounces, as shown in picture)

1/3 cup of Milk
I like to use Lactaid Fat-free, Lactose-free milk
26 calories, 3g protein, 4g carbs, plus small amounts of Vitamin A and Calcium

1 Extra Large Raw Egg
I know, people worry about Salmonella.  But the risk is much lower than you'd think... If you want details, visit The Story On Raw Eggs.
I've been eating raw eggs for the last 10 years, with never a problem.
So, what does it do for me?  I read something years ago that's always stuck in my head.  "Every (chicken) egg contains the tools to create an entire baby bird from scratch."  I don't remember the source any longer, but it's a very striking thought.  Yes, I know there's a lot of fat in an egg.  No, I'm not going into all the pros vs cons of fat.  That's a whole hub unto itself! 
85 Calories, 7g protein, 1/2g carbs.  6g fat.  Small amounts of Calcium, Iron, Phosphorus, Potassium, and a whole grocery list of other benefits.

1 Tablespoon of Yogurt
Any flavor is fine, but I usually choose Vanilla, and prefer fat-free.  Monique prefers natural sweeteners over artificial, so usually we shop for one large container that both of us like.  There's a lot of different kinds, each with it's own nutritional differences.  But for a reference point, here's what I usually get:
09 calories, 1 g protein, 1 g carbs.  Small amounts of vitamin C, B12, Calcium, Zinc and Iron, plus other benefits.

Whey from top of Yogurt:
While I'm getting the yogurt, if there's any whey, I'll pour that in, too.  (What's whey?  It's the clear liquid that sometimes forms on top of yogurt, and it's good for you.)

1 Half Banana
Keep in mind, not all bananas are the same size, so the actual numbers are just estimates.  Bananas are full of Potassium, which is a good thing if you get muscle cramps.  Good amounts of fiber as well.  I usually use smallish bananas, and what I can't eat before it goes bad, gets peeled, put in a plastic bag, and frozen.  You can grab a frozen half-banana in the next protein shake, the blender makes quick work of it!
100 Calories, 1g protein, 25 carbs.  Small amounts Vitamin A, C. 

1 Teaspoon Smooth Peanut Butter
This isn't so much because it's good for you, I just like the taste.  The flavor blends in well and make the shake taste better. 
31 calories, 1g protein, 1g carbs, 2.7g fat.

1/4 scoop Protein Powder
I measure this by the scoop, because the powder I buy comes with a small scoop included.  The exact numbers will vary depending on what kind you buy.  I usually get Whey protein, and whatever brand seems good at the time.  I recommend Vanilla, because you can add any flavoring you choose and it blends well.  Other flavors don't always blend so well.
30 calories, 6g protein, less than 1g carbs, and about half a gram of fat.  About 3% daily Calcium requirements.

Optional Add-Ins

Things I may add to the protein shake depending on mood:

Coconut water
Think "Gatorade" on steroids. It's the best electrolyte replenisher in the natural world, with a myriad of other benefits. Monique froze some for me as ice cubes, and I kill two birds with one stone by adding 2 cubes of frozen coconut water.

1 Teaspoon Honey
Why add this? For the sweetness. Normally, it gets left out, but if I have a sweet tooth that day, a little bit goes a long way.
21 calories, 0g protein, 6g carbs, 0g fat.

Black Coffee
I sometimes add a bit of plain old coffee for the caffeine and the flavor. Not enough to really include anything significant to the drink. Just that, sometime I want a little coffee mixed in.
As long as you don't throw in sweeteners or other things to your coffee, it doesn't really add many calories to the mix.

Ice Cubes
A couple of ice cubes give it a little more crisp coolness. If I used a frozen banana, I skip this. As mentioned above, sometimes coconut water frozen as ice cubes does double duty.

Any fruit that sounds good:
If you think it'll taste good blended in, try it. Pretty much every fruit I've ever tried has tasted good in a protein shake.

All Done!

To Sum It All Up -

In Total:

26 calories, 3g protein, 4g carbs
85 Calories, 7g protein, 1/2g carbs.  6g fat.  
09 calories, 1 g protein, 1 g carbs.  
100 Calories, 1g protein, 25 carbs.  
31 calories, 1g protein, 1g carbs, 3g fat.
30 calories, 6g protein, less than 1g carbs, and about half a gram of fat.

281 Calories, 19g protein, 32g carbs, 9g fat

On the days I exercise (nearly every day), this is my normal after-exercise meal.  This is a good time to take your daily supplements, as well.  The shake will make them go down easier.  Within 30 minutes of exercising is a great time to have the shake- it's when the body most needs to rapidly absorb lost nutrients.

Bear in mind, I'm trying to lose weight while staying fit.  On my current diet, the weight loss is about 6 pounds per month.  That's not much, but it's safe.  I try to weigh myself every day or three, just to make sure everything's still on track.  If your goals are different, you might want to adjust the recipe some.

This shake is pretty equivalent to most meal-replacement drinks, with the added advantage that it tastes good!

For a Change of Pace, Try a Fruit Smoothie

More by this Author

Comments 45 comments

kev8 profile image

kev8 6 years ago

Cool hub,very useful!!Thank you!!

Crewman6 profile image

Crewman6 6 years ago Author

Thanks Kev! I'm still drinking it for lunch, and really like the taste.

akirchner profile image

akirchner 6 years ago from Central Oregon

Very good info and a great subject!

Crewman6 profile image

Crewman6 6 years ago Author

Thanks, we share an interest in healthy foods!

Sports-Nutrition profile image

Sports-Nutrition 6 years ago from North West, UK

Have you thought about adding vanilla essence. It can make home made shakes taste gorgeous mmmm

Anna, UK


Crewman6 profile image

Crewman6 6 years ago Author

Anna, You're absolutely right. Vanilla is one of my favorite added flavors. Since I'm using Vanilla flavored protein powder, I don't usually add more, but for more variety, vanilla is a great choice. My Grandma used to put a bit in milk so the kids would like it better (along with a bit of sugar... kind of like a bribe to drink the milk.)

Thanks for the comment!

Sports-Nutrition 6 years ago

Hi Creman6 its Anna again... Ive just come back from the shops and noticed a mango essence!

Sounds nice! yummy... they also do blackberry essence but not sure if the 'bite' off blackberry might be a bit too much

daisyjae profile image

daisyjae 6 years ago from Canada

This sounds easy and tasty too.

Crewman6 profile image

Crewman6 6 years ago Author

Hi Anna! Mango sounds nice, but honestly, I think the blackberry sounds even better... I grew up picking and eating them all summer long in the woods surrounding our home. Probably an acquired taste! I picked some fresh blueberries Tuesday evening, I think they'd blend in nicely also.

Daisyjae, thanks, I really think it is. Most meal replacement drinks just don't taste that good for me, but I actually look forward to this for lunch.

Jonathan 6 years ago

Is there anyway of making protein shakes without whey powder or any other powders ?

Crewman6 profile image

Crewman6 6 years ago Author

Jonathan, Absolutely, yes you can! As a matter of fact, I made this particular recipe a couple of days ago, and left the powder out on purpose. I wanted a lighter version, added about 2 dozen ice cubes, it was like a cross between a milk shake and iced milk.

You can add anything you want, so long as it tastes good to you! Sometimes I'll put 2 eggs in, instead of powder, or mix in some fat free cottage cheese. You could use more milk or yogurt, or just leave the powder out. Anything quick and easy that will give you a healthy and easy-to-make meal replacement drink is fair game.

Look for things with high protein, and try to minimize fat, carbs, etc, or at least keep a healthy balance. I knew a fellow years ago that drank beef heart blood. That was WAY too much for me, though. He can keep it. I don't even know where you'd get it from!

Sorry if I've rambled. You've asked a question that really deserves it's own hub. You may have inspired an upcoming article!

dak 6 years ago

I am definitely going to try this. Sounds great.

prasetio30 profile image

prasetio30 6 years ago from malang-indonesia

Very informative. I like share very much. And I found something new from you. Thanks for share this recipes. I believe it useful for us. Thumbs up for you.

Crewman6 profile image

Crewman6 6 years ago Author

@ dak - Sorry for the delayed response; for some reason it didn't show up as a new comment, and I only found your comment by accident. But thank you, very much. Hope you enjoy it!

@ prasetio30 - I'm glad you enjoyed the article, and appreciate the comment!

thrift 6 years ago

Just read your recipe and think it sounds great. will try it for the energy.

Crewman6 profile image

Crewman6 6 years ago Author

From what Monique told me, you need all the energy you can get! When things settle down, call and tell me all about the new baby; I'm a bit afraid to call until I know what your schedule's like now.

CXCL1  6 years ago

I wanna try !

Crewman6 profile image

Crewman6 6 years ago Author

CXCL1- Sorry, I didn't respond earlier- somehow I missed you! I hope by now you've given it a shot, and enjoyed it.

Dale Michaels profile image

Dale Michaels 6 years ago from Guangzhou, China

Hey Crewman6,

Very interesting hub. Thanks for the information and keep at it!

Crewman6 profile image

Crewman6 6 years ago Author

Hi Dale, Thanks, I appreciate it!

scheng1 6 years ago

I agree with the part about raw egg. I love to eat half boiled eggs, and never suffered from food poisoning.

Crewman6 profile image

Crewman6 6 years ago Author

Raw egg has a bad rap. I nearly always add one to my shake. (Sorry for the slow response... for some reason hubpages thought this was spam, and I didn't see it until tonight. Personally, I think it's more "egg" than "Spam", if you don't mind bad puns!)

iamageniuster profile image

iamageniuster 6 years ago

I do this all the time. I just use my whey protein powder from optimum nutrition and blend it in a fruit shake.

Crewman6 profile image

Crewman6 6 years ago Author

It's really flexible, and I enjoy the taste. Thanks for visiting!

Angela_1973 profile image

Angela_1973 6 years ago

Excellent article, I will facebook this one.

I do the same for breakfast, I use Hemp protein from Whole Foods, add blueberries, banana and apple juice. It is very filling and healthy.

Crewman6 profile image

Crewman6 6 years ago Author

Thanks Angela, I appreciate it! It's really versatile, just about any mood I'm in can be accomodated with a minor change in the ingredients. Thanks for the Hemp suggestion, I haven't tried it yet.

sopie 6 years ago


Crewman6 profile image

Crewman6 6 years ago Author

@ Sopie - You're welcome! :^)

Suzie Parker profile image

Suzie Parker 5 years ago

Looks like a decent protein shake recipe. I just don't like the raw egg that much...

Crewman6 profile image

Crewman6 5 years ago Author

Suzie, neither does my wife... feel free to change it up; I often add or subtract. Thanks for commenting!

Niki Chennell 5 years ago

I just started my diet and I was going to buy a meal replacement shake like slim fast but this one looks like it tastes great and will save me money. Thanks!!

Crewman6 profile image

Crewman6 5 years ago Author

Hi Niki - Nothing wrong with using a store-bought shake, and you can even save money if you find a good coupon. But you're right, this one tastes excellent, and is a great base for any kind of modification you want. I hope you enjoy it. Try mixing different fruits and flavors now and then to keep it fresh and enjoyable.

Thanks for reading and commenting!

Isopure Drink 5 years ago

I found your hub very helpful. I have enjoyed coconut water before and always thought it may have some benefits and after reading your post I learned those benefits. Thanks for the awesome info!

Nordic Track Nate 5 years ago

I've been trying to incorporate more protein shakes into my meal plans, and this recipe sounds delicious and low calorie! Thanks for sharing! I can not wait to give it a try!

Crewman6 profile image

Crewman6 5 years ago Author

I hope you enjoy it. I'm still loving it. There's room for personal touches, so it's always a little different every time. I've been bike-riding a lot recently, it's the perfect 'replenishment' after a good ride!

FitnessMarkLorie profile image

FitnessMarkLorie 4 years ago from Longs, SC

Sounds like a good smoothie. There is controversy over caffeine in diets though. Your small amount consumed is negligent as it is small, but some say that it will actually promote fat-storage having too much caffeine; while others state that caffiene boosts your metabolism. What do you think?

Crewman6 profile image

Crewman6 4 years ago Author

Hi Mark! Sorry for the slow response; I've seen the conflicting reports. At the moment, I'm leaning toward the benefits side. Not just for the ordinary reasons, but because it's a bronchodilator. (I had to google that for spelling!) As I've gotten older, I've developed breathing/oxygen absorption difficulties. A bit of caffeine throughout the day makes getting a full breath easier.

I like the Reader's Digest report that states up to 6 cups of (normal) coffee per day is beneficial to health. And the Men's Health issue that suggested a cup of coffee before a workout, to enable a minor boost in oxygen saturation.

What's your take on the issue?

jennifertaylor91 profile image

jennifertaylor91 4 years ago from USA

Your subject is inspired to me and attract to read of your daily hub...I want to make it at my home because of After workout, i take juice of mango but i think that this recipe is more effective to growth of body with less weight...I will come back for read more interesting topic..Thanks


protein shake :-

Crewman6 profile image

Crewman6 4 years ago Author


Thanks for the comment. If you like Mango, you can always blend one into your shake. I like them in small bites, but they're a bit too tart when I try to eat an entire one. Might make a very tasty shake, though!

profile image

Tarous 4 years ago

Its a great idea to make protein shake. Its a wonderful recipe and i have noted this recipe. Great sharing. Thanks.

Crewman6 profile image

Crewman6 4 years ago Author

Thanks Tarous, I appreciate it! This is still one of my favorite recipes!!

chinared profile image

chinared 3 years ago from Asia, and all over

Just started the Insanity workout. This is a great smoothie. Will check it out this afternoon, thank you!!

Rachel 3 years ago

Hey, I'm trying to lose more weight than 6 pounds a month. What changes can I make to the shake?

Crewman6 profile image

Crewman6 3 years ago Author

Chinared, sorry for the late reply - I've been gone. Hope you enjoyed it. I had faded away from working out, now that I'm exercising again, I'm enjoying home-made smoothies again.

Crewman6 profile image

Crewman6 3 years ago Author

Hi Rachel,

Sorry I'm so slow to answer- been out of touch with hubs. Just tweak it to have less calories. Smaller portions to begin with, but also choose ingredients with an eye to less sugar. The yogurt you use can have a big impact. I'm not qualified to give health advice, but that's where I'd start.

    Sign in or sign up and post using a HubPages Network account.

    0 of 8192 characters used
    Post Comment

    No HTML is allowed in comments, but URLs will be hyperlinked. Comments are not for promoting your articles or other sites.

    Click to Rate This Article