Protein Shake Recipes With USDA Numbers

Quick answer

A basic protein shake is one scoop of powder blended with 1 cup (244 g) of whole milk, which USDA values at about 150 kcal and 8 g of protein before the powder. Below are recipes with and without powder, with the add-ins counted from USDA data and the powder left to its own label.¹

Key facts

A cup of whole milk is about 150 kcal and 8 g of protein. A cup of unsweetened almond milk is about 40 kcal and 1 g.^1,2
Two tablespoons of peanut butter add about 190 kcal and 7 g of protein. A medium banana adds about 105 kcal and 1.3 g.^3,4
The International Society of Sports Nutrition suggests about 0.25 g of protein per kg of body weight, or 20 to 40 g, in a serving for people who train.⁵
A shake made with yogurt and skim milk, and no powder, reaches about 26 g of protein by USDA values.^6,7,8,9
FDA says to refrigerate perishable food within 2 hours, or 1 hour when it is above 90°F outside. We handle a milk-based shake the same way.¹⁰

What goes into a protein shake

Every recipe here uses the same frame: a liquid, a protein source, something for body or flavor, and ice. The powder is the one part we do not count. Scoop sizes and the protein in each scoop differ from product to product, so read the Nutrition Facts or Supplement Facts panel for the amount per scoop.¹¹

FDA describes a serving size as a typical amount that people eat or drink. It is not advice on how much you should have, so a scoop is a starting point you can change.¹²

Liquid: whole, 2% or skim milk, soy milk, unsweetened almond milk, or water.
Protein: a scoop of powder, or Greek yogurt or cottage cheese when you want a shake with no powder.
Body and flavor: banana, berries, oats, nut butter, cocoa, honey.
Ice: a handful, or use frozen fruit in its place.

Protein shake recipe with vanilla protein powder

This is the plain version the others build on. The milk and banana come to about 255 kcal and 9 g of protein by USDA values. The powder adds whatever its label states.^1,4

1 scoop vanilla protein powder, measured with the scoop that came in the tub
1 cup (244 g) whole milk, cold¹
1 medium banana (118 g), fresh or frozen⁴
A handful of ice if the banana is not frozen
A drop of vanilla extract, optional

Pour the milk into the blender first so the powder meets liquid right away.
Add the banana in chunks, then the powder and the ice.
Blend for about 30 seconds, until no flecks of powder show on the side of the jar.
Drink it soon. The storage section below covers what to do with leftovers.

Protein shake recipe with chocolate protein powder

Peanut butter and half a frozen banana make this one thick enough to eat with a spoon. Without the powder, the milk, peanut butter and banana add about 270 kcal and 12 g of protein.^3,4,13

1 scoop chocolate protein powder
1 cup (244 g) 2% milk¹³
1 tablespoon (16 g) peanut butter³
Half a medium banana (59 g), frozen⁴
Optional: 1 tablespoon (5 g) unsweetened cocoa powder for a deeper chocolate taste¹⁴

Blend the milk, peanut butter and frozen banana first, until smooth.
Add the powder and the cocoa, if you are using it, and pulse a few times.
Thin it with a splash of milk if it is too thick to pour.

How to make a protein shake with just powder and a shaker bottle

No blender needed. A cup of unsweetened almond milk adds about 40 kcal and 1 g of protein by USDA values. With water in the bottle instead, the numbers on your powder's label are the whole story.²

1 scoop of any flavor of protein powder
1 cup (262 g) cold unsweetened almond milk, or cold water²

Add the liquid to the bottle first, then the powder.
Shake hard for 20 to 30 seconds, with the lid locked.
Let it sit for a minute so the foam settles, then drink.

Our guide to mixing protein powder goes into clumps, hot liquids and shaker bottles in more detail, with its sources.

Protein shake recipes without protein powder

Two blends that get their protein from dairy. The strawberry yogurt shake comes to about 270 kcal and 26 g of protein by USDA values. The cocoa cottage cheese shake comes to about 240 kcal and 23 g. Cottage cheese needs a longer blend than yogurt to turn smooth.^{6,7,8,9,14,15}

Strawberry yogurt shake: 1 container (170 g) plain nonfat Greek yogurt, 1 cup (245 g) skim milk, half a cup (76 g) sliced strawberries, 1 tablespoon (21 g) honey, ice.^6,7,8,9
Cocoa cottage cheese shake: half a cup (113 g) 1% cottage cheese, 1 cup (245 g) skim milk, 1 tablespoon (5 g) unsweetened cocoa, 1 tablespoon (21 g) honey, ice.^7,9,14,15

Put the milk in the blender, then the yogurt or cottage cheese.
Add the fruit or cocoa, the honey and the ice.
Blend until smooth. For cottage cheese, blend for a full minute and scrape down the jar once.

If an infant might get a taste, leave the honey out. MedlinePlus advises not letting babies eat it.¹⁶

Protein shake recipe for weight gain

Calories, not just protein, are what separate a light shake from a heavy one. This oat and peanut butter shake adds about 600 kcal and 21 g of protein before the powder, using 1 cup of whole milk, half a cup of rolled oats, 2 tablespoons of peanut butter and a banana.^1,3,4,17

1 scoop protein powder, any flavor
1 cup (244 g) whole milk¹
Half a cup (40 g) dry rolled oats¹⁷
2 tablespoons (32 g) peanut butter³
1 medium banana (118 g)⁴

Blend the oats with the milk first, for about 20 seconds, so they break down.
Add the peanut butter and banana, then the powder.
Blend until smooth and drink it the same day.

What each add-in contributes, by USDA values^{1,2,3,4,6,7,9,17,18}
Add-in	Amount	Calories (kcal)	Protein (g)
Whole milk	1 cup (244 g)	150	7.7
Skim milk	1 cup (245 g)	85	8.3
Unsweetened almond milk	1 cup (262 g)	40	1.0
Banana	1 medium (118 g)	105	1.3
Peanut butter	2 tablespoons (32 g)	190	7.1
Rolled oats, dry	Half a cup (40 g)	155	5.3
Nonfat Greek yogurt	1 container (170 g)	100	17.3
Honey	1 tablespoon (21 g)	65	0.1
Frozen strawberries	1 cup (149 g)	50	0.6

Protein shake recipes for muscle gain: how much protein a serving needs

No recipe on this page makes a promise about muscle. What the sources give is amounts. The ISSN position stand says 1.4 to 2.0 g of protein per kg of body weight a day suits most people who exercise, with about 0.25 g per kg, or 20 to 40 g, in each serving.⁵

NIH adds that most athletes can probably get enough protein from food, and says protein powders and fortified foods are an option when food falls short. It sees no benefit in going above the recommended amounts.¹⁹

For a person weighing 80 kg, 0.25 g per kg works out to 20 g in a serving. Our guide on how much protein to build muscle covers the daily amounts.⁵

How do I keep a protein shake from clumping?

Three habits cover most clumps: liquid goes in first, powder goes on top, and the lid goes on tight before the shake. A blender removes the problem, and a spoon stirred into a glass does not. If a shake foams, give it a minute before drinking.

Our guide to mixing protein powder goes further, with its sources.

How long does a protein shake keep?

We found no official figure for a blended shake, so we borrow the closest rule. FDA says to refrigerate perishable food within 2 hours, or within 1 hour when it is above 90°F, and to keep the refrigerator at 40°F or below. A shake made with milk or yogurt is perishable, so we drink it soon after blending.¹⁰

To prepare ahead, keep the dry ingredients together and the milk in the refrigerator, and blend in the morning.

Who should check first before drinking these shakes

FDA lists nine major food allergens, including milk, soybeans, peanuts and tree nuts, and says food labels must name the source of each one. Read the label of the powder as well as the milk.²⁰

Talk to your doctor before using protein powder if you have kidney disease or have been told to limit protein, if you are pregnant or nursing, or if the shake is for someone under 18. NIH reports no safety concerns up to about 2.0 g of protein per kg of body weight a day, and notes that people with severely reduced kidney function may need to limit protein.^5,21

A shake is food and adds calories, which the table above lists. If you are changing how you eat for a medical reason, or you have a history of disordered eating, ask your doctor or a registered dietitian before using shakes in place of meals.

Questions people ask

What goes into protein shake recipes with protein powder?

One scoop of powder, about 1 cup of liquid such as milk, a banana or other fruit, and ice. The vanilla banana shake is the template, and the protein per scoop is printed on your powder's label.^1,4

Can I make protein shake recipes without protein powder?

Yes. The strawberry yogurt shake uses 1 container (170 g) of nonfat Greek yogurt and 1 cup of skim milk, and USDA values put it at about 26 g of protein.^6,7,8,9

Which protein shake recipes suit weight gain?

The ones with oats, nut butter and whole milk carry the most energy. The oat and peanut butter shake adds about 600 kcal before the powder, and the table lists the calories in each add-in.^1,3,4,17

How much protein should a shake have for muscle gain?

The ISSN position stand suggests about 0.25 g of protein per kg of body weight, or 20 to 40 g, per serving for people who train. Your powder's label gives its own amount per scoop.⁵

What about protein shake recipes for weight loss?

We do not claim that any recipe here causes weight loss, and each shake adds calories, as the table shows. If you are changing how you eat to manage your weight, or have a history of disordered eating, ask your doctor or a registered dietitian first.

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Sources

This page is information, not medical advice. Talk to your doctor or pharmacist about your own situation.