The basic formula is very simple:
1 SCOOP PROTEIN POWDER + SOME FRUIT + MILK
That's your basic guidelines. The fruit could be a cup of berries, or an apple (core removed), or even a banana or half a banana. The milk could be almond milk (please buy unsweetened) or rice milk (buy unsweetened) or even dairy milk (buy organic).
So here's an example of a popular shake recipe:
1 scoop choc veggie protein + 1 cup strawberries + unsweetened almond milk.
Some people will want to do 2 scoops of protein powder.
You can also add:
- a banana or half a banana
- berries (buy organic)
- peanut or almond butter
- nuts: almonds, walnuts, brazil nuts...
- 1/4 avocado (to make it thicker, if you're doing banana you won't need it)
- orange juice (not too much, fruit juice is sugar)
- 1 tbsp flax seed oil or hemp oil
- maca or ginseng to boost energy and recover from stress
- greens powder blend, spirulina or chlorella
- multi-vitamin powder
- ground flax seed for fiber
- 1-2 dates
- cinnamon, ginger or other herbs
If you are blood sugar sensitive or sensitive to fruit like I am, then you will want to avoid banana and go with berries or apple. You can even skip the fruit completely, and just make your shake from milk and protein, plus maybe nuts or avocado. Another way to go is with cucumber instead of fruit (remove the peels since they are bitter). Some people doing a more ketogenic style diet (extremely low carb, and high fat) may also want to skip the banana and go with berries of some kind.
I recommend visiting your local smoothie bar or Whole Foods and seeing how they do it.
In my other blog post, 'Choosing a Protein Powder' I discuss how to choose from the many protein powders available (they vary a lot).
Choosing a Protein Powder
The "Whole Food Shake"
6 Steps to Healthier Eating