High Protein, High Carb, Weight Loss: 32 Shakes for Every Goal

High Protein Shakes

Protein is essential for muscle repair and growth, making high protein shakes popular among fitness enthusiasts. To create a protein-packed shake:

1. Choose a Quality Protein Source: Opt for whey, casein, or plant-based proteins like pea or hemp. These sources provide essential amino acids crucial for muscle synthesis.
2. Add Flavor and Texture: Enhance the taste and texture with ingredients like Greek yogurt, nut butter, or a splash of vanilla extract. This not only makes the shake more enjoyable, but can also add extra nutrients in some instances.
3. Include Liquid Base: Use milk, lactose-free milk, almond milk, water, or your alt milk of choice as a base. This not only helps create the shake’s liquidy consistency, but also contributes to its overall nutritional profile.
4. Incorporate Fruits: Boost the shake’s nutritional value with fruits like bananas, berries, or mangoes. They add natural sweetness and provide additional vitamins and antioxidants. Try any of these fruits frozen as well. Peel ripe bananas and freeze in plastic zip-top bags, or you can buy frozen fruit. Frozen bananas and mangoes, in particular, create a very velvety, rich texture that is quite satisfying.

High Carbohydrate Shakes

For those engaging in high-intensity workouts or endurance training, high carbohydrate shakes are a valuable source of energy. Here’s how to make them:

1. Choose Complex Carbohydrates: Opt for whole grains, oats, or sweet potatoes as the primary carbohydrate source. These provide sustained energy release, crucial for prolonged physical activity.
2. Include Fruits: Fruits such as bananas, oranges, or berries not only add natural sugars but also offer essential vitamins and minerals. They contribute to better glycogen storage and quick energy release.
3. Use Liquid Base: Similar to high protein shakes, choose a liquid base like milk, almond milk, or coconut water to maintain fluid balance.
4. Consider Protein Additions: While the primary focus is on carbohydrates, adding a moderate amount of protein can aid muscle recovery and balance the nutritional content of the shake.

Meal Replacement Shakes

Meal replacement shakes are designed to provide a balanced mix of macronutrients (protein, carbs, and fat), making them ideal for those on-the-go, or seeking weight management solutions. To create a satisfying meal replacement shake:

1. Include Protein, Carbohydrates, and Healthy Fats: Achieve a balanced nutritional profile by incorporating a combination of protein sources, complex carbohydrates, and healthy fats like avocado or chia seeds.
2. Choose Fiber-Rich Ingredients: Add fiber through ingredients like oats, flaxseeds, or spinach to enhance satiety and support digestive health.
3. Balanced Liquid Base: Ensure a well-balanced liquid base, such as a mix of water and milk, to maintain hydration while providing essential nutrients.
4. Avoid Excessive Sugars: Be mindful of added sugars, opting for natural sweetness from fruits or a small amount of honey or maple syrup.

Get Out The Blender – or Shake, Shake, Shake!

Crafting the best shakes involves understanding your nutritional needs and tailoring ingredients to meet specific goals. Whether you’re focusing on high protein, high carbohydrates, or meal replacement, experimenting with different combinations will help you find the perfect shake to fuel your body and support your health and fitness journey. Read more in our article, All About Meal Replacement & Protein Shakes.

The Recipes

Here is a collection of recipes to get you started. Some are designated as a specific type of shake. Others are delicious as is, or can be used as a base to add your favorite high protein, carb, or meal replacement powder.

Everyday Green Kiwi Smoothie

If you are new to green smoothies, use the spinach for a milder taste. Want it bold? Go for the kale. The cucumber adds a cool freshness and the grapes add sweetness.

The kiwi can add tartness or sweetness, depending on its ripeness – the riper it is, the sweeter it will be and consequently the sweeter your smoothie will be, too. Get the recipe.

Mocha Banana Smoothie

Mocha is the very popular combination of coffee and chocolate, created here by brewed coffee and natural cocoa powder. Frozen banana lends sweetness and body and peanut butter provides protein. Get the recipe.

Smooth Move Smoothie

Make your own constipation busting smoothie to boost fiber in your diet, which juices lack. We like this Smooth Move Smoothie, featuring raspberries, spinach, peanut butter and banana, for breakfast or as a snack, any time of day. Get the recipe.

Chocolate Banana Almond Milk Protein Shake

Come and try this nutritious almond milk protein shake. Not only does it taste splendid, it is also an effective protein shake that should be a part of your daily routine, especially if you are trying to cut down on your calories or if you feel like you need to add more protein to your diet. In turn, this milk shake can help you fine tune your body as well as muscles. Get the recipe.

Vegan Creamsicle Date Shake

Vegan Creamsicle Date Shake! You are going to love this creamy, naturally sweetened vegan and gluten-free shake. Made with fresh oranges, dates, vanilla and almond butter. A MUST try this summer! Get the recipe.

Healing Cranberry Smoothie

The perfect breakfast or snack to counteract all the holiday sweets! ​How beautiful is this healing cranberry smoothie? A gorgeous pink color that’s delicious as a beverage, breakfast or snack. Packed with nutrition! Get the recipe.

Raw Cacao Smoothie & Pre-Workout Fuel

This creamy, chocolate, thick-as-mud shake is actually a blend of frozen banana, coconut milk, almonds and cacao powder. But you can call it a chocolate milkshake if you prefer.

I’ve been enjoying this raw cacao smoothie before our weekend long runs and it’s the perfect zip of fuel that I need. Get the recipe.

Creamy Avocado Banana Smoothie

This creamy, delectable avocado banana smoothie is a must-try! Full of healthy fats, and a wonderful creamy, thick texture, this smoothie is great for breakfast or snack. Get the recipe.

Easy Peanut Butter Avocado Smoothie

This refreshing peanut butter avocado smoothie recipe is the perfect filling healthy breakfast! Lightly sweetened, creamy, and totally satisfying. Get the recipe.

Keto Avocado Chocolate Smoothie

Keto Avocado Chocolate Smoothie is packed with healthy fats and protein and is an excellent breakfast or snack. This creamy vegan smoothie quickly comes together in minutes with only 5 simple ingredients – milk, nut butter, cocoa powder, sweetener, and avocado. Plus, it’s keto, Whole30, paleo, gluten-free, and sugar-free. Get the recipe.

Mango Spinach Smoothie

This Mango Spinach Smoothie with Ginger is a delicious, quick and easy breakfast or snack that both kids and adults love. With banana, spinach, ginger and mango it’s sweet and fresh with a gingery kick – dairy-free, vegan, and loaded with half of all the greens you need in a day. Get the recipe.

Acai Smoothie

Acai seems to be everywhere these days. Whether it’s an Acai smoothie bowl or just a regular Acai smoothie recipe, the internet is overflowing with Acai!

This delicious smoothie can be made with several different fruits, or it can be poured into a bowl and topped with your favorite toppings. No matter how you prefer to serve it, it’s delicious and refreshing, and filled with antioxidants! Get the recipe.

Matcha Smoothie

This Matcha Smoothie is filled with so much goodness and will start your day off right. Make it for a quick breakfast or an afternoon pick me up. {gluten free, vegan, paleo, whole 30}. Get the recipe.

Cauliflower Smoothies

Try the newest ingredient in your breakfast smoothies to pack them with extra nutrients – Cauliflower. You will honestly never know it’s in there and it adds so much creaminess and nutrition. Get the recipe.

Pear Smoothie with Kale

This Pear Smoothie with Kale will help you reset after too much chocolate this holiday season. The protein from the almond butter and chia seeds will keep you full until lunch. (vegan, gluten free). Get the recipe.

Green Goji Berry Smoothie

This Green Goji Berry Smoothie will give your body the nutrients and hydration it deserves with kale, goji berries, and coconut water. It requires only three ingredients and tastes great. {gluten free, keto, whole30, paleo and vegan}. Get the recipe.

Blood Orange, Mango, and Turmeric Smoothie

This Blood Orange, Mango, and Turmeric Smoothie is loaded with wholesome ingredients that will get you started off on the right foot for your day. (gluten-free, whole30, paleo, dairy-free). Get the recipe.

DIY Healthy Smoothie Bombs

DIY Healthy Smoothie Bombs are an easy way to add a boost of nutrition to your morning smoothie! DIY Healthy Smoothie Bombs can be an answer to your ‘easy and healthy’ breakfast quest. Let me explain. Healthy Smoothie bombs are essentially a boost of nutrition that you can make-ahead and easily add to any smoothie. Get the recipe.

Mango Carrot Chia Smoothie

Need a healthy pick me up in the late afternoon? Here’s your answer: Mango Carrot Chia Smoothie. It’s full of good for you fruits and veggies with an added boost of fiber from the chia seeds. {gluten free, paleo}. Get the recipe.

Healthy Mint Chocolate Smoothie

Who says milkshakes can’t be healthy? This Healthy Mint Chocolate Smoothie is like dessert for breakfast yet it’s full of protein! {gluten free}. Get the recipe.

Chocolate Berry Smoothie

This chocolate berry protein smoothie is made with whole food ingredients making it good for you, yet so delicious. High in protein from the hemp hearts and almond butter (or peanut butter) and bursting with flavor. Get the recipe.

Easy Peach Smoothie

An Easy Peach Smoothie Recipe made in under 5 minutes! Healthy, creamy and packed with protein – this Fresh Peach Smoothie is the best! Get the recipe.

Chocolate Pumpkin Protein Smoothie with Cauliflower and Avocado

I am all about a good smoothie and now that it is fall, I am craving all of the pumpkin flavored things. This Chocolate Pumpkin Protein Smoothie with Cauliflower and Avocado is my latest pumpkin creation and it is so good. Get the recipe.

High Protein Keto Strawberry Milkshake in the Ninja Creami!

With warmer weather and strawberries in season, this Ninja Creami, keto strawberry milkshake is sure to please and serves as filling, high-protein snack or dessert! Get the recipe.

Non-Dairy, No-Added Sugar Strawberry-Banana Peanut Butter Smoothie

This 4-ingredient strawberry-banana peanut butter smoothie is like peanut butter and jelly in a glass! Perfect for a great breakfast, mid-morning snack, or pre-/post-workout too! This dairy-free smoothie is also naturally gluten-free and vegan and has no added sugar. Get the recipe.

High Protein Strawberry Smoothie

This high-protein strawberry smoothie recipe is super easy to make, delicious, and extremely thick. With only 7 ingredients and in less than 5 minutes, enjoy a classic strawberry smoothie that’s refreshing and loaded with protein. It’s perfect for serving breakfast or as a post-workout snack! Get the recipe.

Pistachio Banana Smoothie

Not kidding, I still dream about the pistachio desserts I had in Italy. Particularly the gelato and croissants. This Pistachio Banana Smoothie with Avocado is inspired by all the pistachio desserts I had in Italy. It is rich with pistachio flavor and full of protein and healthy ingredients. Get the recipe.

Tropical Green Protein Smoothie

I’ve been mixing up my protein shake rotation lately and have discovered a few new go-to recipes. This tropical green protein smoothie is one of them! I love protein shakes because they only take a few minutes to create and are perfect for a busy morning. You can even make these smoothies ahead of time and freeze them in individual cups. The night before you plan to have one for breakfast, just let it thaw in the fridge overnight. Protein shakes are also a great post-workout recovery option. If you’re skeptical of adding spinach to smoothies, I promise you will hardly even know it’s there. The spinach just creates a vibrant green color! Get the recipe.

Bahama Mama Tropical Smoothie Copycat Recipe 

This Bahama Mama Tropical Smoothie Copycat Recipe is a refreshing tropical smoothie with strawberry, pineapple, coconut, and white chocolate. Our version includes a scoop of your favorite protein powder to up the flavor and satisfaction even further. Get the recipe.

Matchacado Smoothie (Erewhon Copycat)

Matchacado Smoothie (erewhon copycat) – the most delicious smoothie recipe ever. When I went to Erewhon on a trip to LA and I was so obsessed with their matchacado smoothie. I knew I had to remake it as soon as I got home. This smoothie is so delicious and packed with healthy ingredients like banana, avocado and matcha. Get the recipe.

Skinny Peppermint Protein Milkshake (Chik-fil-A Copycat)

This Skinny Peppermint Protein Milkshake is a lighter take on Chick-fil-A’s famous festive peppermint milkshake! Made with ice cream, protein powder, and peppermint bark, it’s a balanced treat sure to curb your cravings! Get the recipe.

Banana Almond Butter Cacao Smoothie

This Banana Almond Butter Cacao Smoothie is a nutritious and refreshing treat that hits the sweet spot without adding any sugar. This dairy-free smoothie recipe is also both vegan and paleo. Get the recipe.