Protein Shake Recipes: Easy High-Protein Shakes With Macros

Written by AdnanUpdated October 30, 20267 min read

A good protein shake combines a protein source, a liquid and one or two extras for flavour and fibre. The recipes below give about 22 to 38 g of protein per serving, with calories and macros worked out so you can fit them into your plan. Set your own target with the macro calculator after finding your calories with the TDEE calculator.

Infographic: Protein shake recipes with macros. Pick the shake that fits your calories, not the other way round. — The short version. Tap to open full size, then save or share it.

Powder values are typical of a 30 g scoop of whey protein: about 120 calories, 24 g protein, 2 g fat and 3 g carbs. Brands vary, so replace these with the numbers on your own tub. All other values are rounded from USDA data.

1. Banana peanut butter shake

1 scoop whey, 1 cup 2% milk, 1 medium banana, 1 tbsp peanut butter, ice. Blend until smooth.

Ingredient	Calories	Protein	Fat	Carbs
Whey, 1 scoop	120	24	2	3
2% milk, 1 cup	122	8	5	12
Banana, medium	105	1	0.4	27
Peanut butter, 1 tbsp	94	4	8	3
Total	about 440	about 37 g	about 15 g	about 45 g

A good option for gaining weight or after training. Drop the peanut butter to save about 94 calories.

2. Berry Greek yoghurt shake (no powder)

170 g plain nonfat Greek yoghurt, 150 g frozen strawberries, half a cup (120 ml) of 2% milk, ice.

Ingredient	Calories	Protein	Fat	Carbs
Greek yoghurt, 170 g	100	17	0.7	6
Frozen strawberries, 150 g	53	0.5	0.3	14
2% milk, ½ cup	61	4	2.4	6
Total	about 215	about 22 g	about 3 g	about 26 g

High in protein for the calories, and a good fit for a fat-loss day. It gets thicker the more frozen fruit you add.

3. Chocolate oat shake

1 scoop chocolate whey, 1 cup 2% milk, 40 g rolled oats, 1 tbsp unsweetened cocoa powder, ice.

Ingredient	Calories	Protein	Fat	Carbs
Whey, 1 scoop	120	24	2	3
2% milk, 1 cup	122	8	5	12
Rolled oats, 40 g	152	5	3	27
Cocoa powder, 1 tbsp	11	1	0.6	3
Total	about 405	about 38 g	about 10 g	about 45 g

The oats add about 4 g of fibre and make it more filling, a good meal-replacement style shake.

4. Iced coffee protein shake

1 scoop vanilla whey, 1 cup cold-brew coffee, 1 cup 2% milk, ice.

Ingredient	Calories	Protein	Fat	Carbs
Whey, 1 scoop	120	24	2	3
2% milk, 1 cup	122	8	5	12
Cold-brew coffee, 1 cup	2	0	0	0
Total	about 245	about 32 g	about 7 g	about 15 g

Moderate in calories and high in protein. Mind the caffeine if you have it late in the day.

Adjust a shake to your goal

Lower calories: use water or unsweetened almond milk instead of milk, skip nut butter and use half a banana.
Higher calories: use whole milk, add oats, a spoon of nut butter or half an avocado.
More fibre: add oats, chia, spinach or berries (highest fibre foods).
Dairy-free: use soy milk (about 7 g protein per cup) or a pea or soy powder.

When and how to use shakes

Shakes are a convenience, not a requirement. Use them when whole food is not practical or after training, as covered in what to eat after a workout. Count the calories, since liquid calories do not fill you up as well as solid food (what is satiety). If you want a food-first approach, our high protein grocery list shows options. For protein targets, see how much protein you need.

These recipes are examples, not medical or dietary advice. If you have kidney disease, a food allergy or another medical condition, speak to your doctor or a dietitian first.

Check how a shake fits your daily protein, carbs and fat.

Open the macro calculator

Frequently asked questions

Do I need protein powder to make a high-protein shake?

No. Greek yoghurt, cottage cheese, milk, silken tofu and nut butter all add protein. Powder is simply a convenient, concentrated option.

How much protein should a shake have?

Aim for about 20 to 40 g, the amount that is useful at a meal or after a workout. The shakes below range from about 22 to 38 g.

Are protein shakes good for weight loss?

They can help you reach a protein target and feel full on a modest number of calories. They do not burn fat on their own, and liquid calories are easy to underestimate.

Are protein powders safe?

Most are fine for healthy adults, but supplements are not tightly regulated. Choose products tested by a third party such as NSF Certified for Sport or Informed Sport, and check the label if you have allergies.

Should I avoid high-protein shakes if I have kidney disease?

Yes, ask your doctor first. People with kidney disease are often advised to limit protein.

Keep reading

Sources

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov. Values in this guide are rounded from USDA entries for the foods named; brands and preparation change them.
Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. PubMed 28642676
Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15:10.
U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2025–2030. Released January 2026. dietaryguidelines.gov.

Protein shake recipes