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Protein Shake for Weight Gain: Your Ultimate Guide

  • Total Time: 5 minutes
  • Yield: 1 serving 1x

Description

Quick and customizable protein shake packed with nutrients, perfect for a post-workout boost or a healthy meal replacement.

Ingredients

Scale
  • 1 cup milk (whole milk, almond milk, or soy milk)
  • 1 scoop (30-50g) whey protein powder (vanilla, chocolate, or your favorite flavor)
  • 1/2 cup rolled oats (uncooked)
  • 1/2 banana (ripe)
  • 1 tablespoon peanut butter (or almond butter)
  • 1 tablespoon chia seeds (or flax seeds)
  • 1/4 cup Greek yogurt (plain, full-fat)
  • 1/4 cup berries (fresh or frozen – blueberries, strawberries, raspberries)
  • 1 teaspoon honey or maple syrup (optional)
  • 1/2 cup ice cubes (adjust to desired consistency)
  • 1/4 cup spinach (optional)
  • 1 tablespoon coconut oil (optional)
  • 1/4 teaspoon cinnamon (optional)
  • 1/4 cup cottage cheese (optional)
  • A splash of water (if needed)

Instructions

  1. Gather Ingredients: Measure out all ingredients.
  2. Combine Liquids: Pour milk into a blender.
  3. Add Protein Powder: Add whey protein powder.
  4. Incorporate Oats: Add rolled oats.
  5. Add the Banana: Peel and add the half banana.
  6. Include Nut Butter: Spoon in the peanut butter (or almond butter).
  7. Add Chia or Flax Seeds: Sprinkle in the chia seeds (or flax seeds).
  8. Incorporate Greek Yogurt: Add the Greek yogurt.
  9. Add Berries: Toss in the berries.
  10. Sweeten (Optional): If you prefer a sweeter shake, add the honey or maple syrup.
  11. Add Ice Cubes: Add the ice cubes.
  12. Sneak in Spinach (Optional): If you’re feeling adventurous (and want to boost your nutrient intake), add the spinach.
  13. Add Coconut Oil (Optional): If you want to add more healthy fats and calories, add the coconut oil.
  14. Add Cinnamon (Optional): A dash of cinnamon can add a warm, comforting flavor to the shake.
  15. Add Cottage Cheese (Optional): For an extra protein boost, add the cottage cheese.
  16. Blend Thoroughly: Secure the lid and blend on high speed until smooth (30-60 seconds).
  17. Check Consistency: If too thick, add water or milk. If too thin, add more ice or berries.
  18. Taste and Adjust: Adjust ingredients to your liking.
  19. Re-blend (If Necessary): Blend again if you added ingredients.
  20. Pour and Enjoy: Pour into a glass or shaker bottle and enjoy immediately.
  21. Storage (If Necessary): If you can’t drink the shake right away, you can store it in the refrigerator for up to 24 hours.

Notes

  • Customize the shake with your favorite flavors and ingredients.
  • Adjust the recipe to suit dietary needs (lactose-free, vegan).
  • Modify ingredients based on calorie needs (weight gain/maintenance).
  • Experiment with different fruits, vegetables, spices, or nut butters to customize the taste to your liking.
  • If you’re lactose intolerant, use almond milk, soy milk, or another dairy-free alternative.
  • If you’re vegan, use a plant-based protein powder and ensure all other ingredients are vegan-friendly.
  • If you’re trying to gain weight, you may want to add more high-calorie ingredients like nut butter, oats, or coconut oil. If you’re trying to maintain your weight, you can reduce the amount of these ingredients.
  • Prep Time: 5 minutes
  • Cook Time: 0 minutes

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Find it online: https://recipes2make.com/protein-shake-for-weight-weight-gain/