Super Shake Recipes

These are Shake Recipes provided to me from my trainer Clint Howard. When my husband was struggling to eat food, I bought lots of soft stuff including Protein Powder and meal replacement powder. Lately, since he is eating just fine, I've been making some of these shakes and find them very tasty. Hopefully they will be of some help to your families too.


Chocolate Peanut Butter Shake (Reese's in a Cup!)
Ingredients:
1 scoop Chocolate Prograde Protein Powder
1 cup Original Almond Milk (or Water)
1/2 cup 2% Cottage Cheese
2 tbsp. All-Natural Peanut Butter
1 cup Ice
Instructions:
Add all of the ingredients to a blender and process on medium–high for 30 seconds, until smooth and creamy.
Nutritional Information:
Calories — 455
Protein — 40 grams
Carbs — 19 grams
Fat — 21 grams (healthy fats!)


High Protein Cheesecake Shake
Ingredients:
1 scoop Vanilla Prograde Protein Powder
3/4 cup 2% Cottage Cheese
1 tbsp. Sugar-Free Instant Jell-O Pudding mix, Cheesecake flavor
1/2 cup Skim Milk, Unsweetened Vanilla Almond Milk or Water
5 Ice Cubes
Instructions:
Combine all the ingredients in a blender and mix for about 1 minute until smooth. Add more ice cubes for a thicker or
smoother shake. Top with sliced almonds, strawberries, or nothing at all. Enjoy!
Nutritional Information:
Depending on the types of ingredients you use, this recipe will have about 200–300 calories, 33–41g of protein, and less
than 10 grams of carbs.


Go Nuts! Shake
Ingredients:
1 scoop Vanilla Prograde Protein Powder
1/3 cup 2% Cottage Cheese
2 tbsp. Flax Seeds (optional)
1/2 ounce Almonds
1/2 ounce Walnuts
1 cup Ice
1/4 cup Water
Instructions:
Add the flax seeds, cottage cheese, protein powder, ice and water into a blender, in that order. Blend on medium–high for
about a minute, until smooth and creamy. Use as little water as possible for a thick shake or more for a thin shake. If your
blender won't mix, add 1 tbsp. of water at a time until it begins to mix properly. Add the almonds and walnuts and blend for
an additional 15 seconds, just until the nuts have been crushed and still provide a crunchy texture.
Nutritional Information:
Calories — 360–435
Protein — 35 grams
Carbs — 11 grams
Fat — 28 grams (healthy fats!)


Grasshopper Protein Shake
Ingredients:
1 scoop Chocolate Prograde Protein Powder
1/2 cup Unsweetened Vanilla Almond Milk
1/8 cup Spinach (frozen)
5-6 drops Mint Extract
1/2 cup Water
5 Ice Cubes
Instructions:
In a blender, combine all ingredients until smooth. Add 1
tbsp. of water at a time to make it thinner and smoother.
Nutritional Information:
Calories — 150
Protein — 25 grams
Carbs — 4 grams
Fat — 3 grams


Peanut Butterscotch Shake
Ingredients:
1 scoop Chocolate Prograde Protein Powder
1/3 cup 2% Cottage Cheese
2 tbsp. Flax Seeds (optional)
1 tbsp. All-Natural Peanut Butter (2 tbsp. if not using flax seeds)
1 tbsp. Sugar-Free Instant Jell-O Pudding, Butterscotch flavor
1 cup Ice
1/4 cup Water
Instructions:
In a blender, add the flax seeds (optional), cottage cheese, peanut butter, protein powder, Jell-O, ice and water in that
order. Blend on medium–high for about a minute, or until the shake is smooth and creamy. Use as little water as possible
for a thick shake or more for a thin shake. If your blender won't mix, then add 1 tbsp. of water at a time until it begins
blending properly.
Nutritional Information:
Calories — 375
Protein — 37 grams
Carbs — 21 grams
Fat — 19 grams (healthy fats!)

Almond Coconut Shake
Ingredients:
1 scoop Chocolate Prograde Protein Powder
1 cup Unsweetened Vanilla Almond Milk or Original Almond Milk
6 Almonds
1 tbsp. grated Coconut
1/2 tsp. Almond Extract
1 cup Ice
Instructions:
Combine all the ingredients except the almonds in a blender and process on medium–high for about a minute, until the
shake is smooth and creamy. Add the almonds and process on low, just until they are chopped but not entirely pulverized.
Nutritional Information:
Calories — 250
Protein — 30 grams
Carbs — 11 grams
Fat — 9 grams (healthy)


Gingerbread Cookie Shake
Ingredients:
1 scoop Vanilla Prograde Protein Powder
1/2 scoop Prograde Lean Chocolate Meal Replacement Powder
1 cup Unsweetened Vanilla Almond Milk (or Skim Milk)
1/2 tsp. Cinnamon
1/2 tsp. Ginger
1 sprinkle Ground Cloves
1 5-6-ounce cup Vanilla Greek Yogurt
5 Ice Cubes
Instructions:
In a blender, combine all ingredients until smooth. Add ice to make it thicker.
Nutritional Information:
Calories — 337
Protein — 49 grams
Carbs — 22 grams
Fat — 5 grams


Apple Pie In A Cup
Ingredients:
1 scoop Vanilla Prograde Protein Powder
1 Apple (remove core and seeds)
1/2 tsp. Cinnamon
1/4 cup Walnuts
1 cup Unsweetened Vanilla Almond Milk (or Water)
5 Ice Cubes
Instructions:
Combine all of the ingredients in a blender and process on medium–high until smooth and creamy. Add 1 tbsp. of water at
a time if necessary.
Nutritional Information:
Calories — 400
Protein — 29 grams
Carbs — 31 grams
Fat — 20 grams


Protein Pumpkin Pie Shake
Ingredients:
1 scoop Vanilla Prograde Protein Powder (a little more or less to your taste, depending on how sweet you like it),
1/2 cup Canned Pumpkin
1 tsp. Cinnamon
2 tbsp. Pecans or Walnuts
1/2 cup 2% Cottage Cheese
3/4 cup COLD Water (again, a little more or less, depending on the thickness you prefer – but regardless of thickness
preference, make sure water is cold!)
Instructions:
Blend, pour into a glass, and enjoy a (seemingly) sinful taste of dessert! (Bonus: No
need to unbutton your pants after this one!)
Nutritional Information:
Depending on the types of ingredients you use, this recipe will have about 300–400
calories, 35–45g of protein, and less than 12 grams of carbs.


Creamy Pumpkin Shake (Alternate Recipe)
Ingredients:
3.5 tbsp. Pumpkin Puree
1 (Women) – 2 (Men) Scoop(s) Vanilla Prograde Protein Powder
1 tsp. Pumpkin Pie Spice
2/3 cup Ice
2 tbsp. of Whipped Cream (Reddi Wip is best – no hydrogenated oils/trans fat!)
2/3 cup of Unsweetened Vanilla Almond Milk or Original Almond Milk
1 tsp. Truvia (stevia) – optional
1 tsp. Pure Vanilla Extract
1 tbsp. Heavy Whipping Cream
Instructions:
Put the ingredients in a blender, blend away, pour into a glass and enjoy. Top with whipped cream and Pumpkin Pie Spice
or nutmeg for added flavor.
Nutritional Information:
Depending on the types of ingredients you use, this recipe will have about 300–400 calories, 35–45g of protein, and less
than 10 grams of carbs.


Iced Raspberry Mocha
Ingredients:
Brew one cup of coffee (Hazelnut or other flavor, regular is fine, as is decaf)
Add 5 Ice Cubes
1 3/4 scoop Prograde Lean Chocolate Flavored Meal Replacement
2 tbsp. Pecans (or Walnuts)
1/4 cup Frozen Raspberries
Instructions:
In a blender, combine all ingredients until smooth. Add more ice to make it thicker and smoother.
Nutritional Information:
Depending on the types of ingredients you use, this recipe will have about 300–400 calories, 35–40g of protein, and less
than 25 grams of carbs.


Peanut Butter Banana Shake
Ingredients:
1/2 Ripe Banana
1 tbsp. All-Natural Peanut Butter
3/4 cup Original Almond Milk or Skim Milk
1/2 scoop Prograde Lean Chocolate Meal Replacement
Instructions:
Blend and Enjoy!
Nutritional Information:
Calories — 304
Protein — 19 grams
Carbs — 37 grams
Fiber — 5 grams
Fat — 9 grams
If you want more protein and chocolate flavor then use a full scoop of Prograde Lean Meal Replacement. Add ice to make
it colder and thicker.


Coconut Delight
Ingredients:
1 scoop Chocolate Prograde Lean Meal Replacement
2 tbsp. Coconut Milk
1 5-6-ounce cup Vanilla Greek Yogurt
5 Ice Cubes
Instructions:
Blend, and top with shredded coconut flakes. Add water 1 tbsp. at a time depending on the thickness you prefer .
Nutritional Information:
Calories — 295
Protein — 33 grams
Carbs — 20 grams
Fat — 7 grams


Vanilla Cinnamon Mocha Almond Protein Shake
Ingredients:
1 scoop Vanilla (or Chocolate) Prograde Protein Powder
1 heaping tsp. Instant Coffee
1/2 tsp. Cinnamon
1 cup Unsweetened Vanilla Almond Milk
1/2 cup Crushed Ice
2 tbsp. almonds (optional)
Instructions:
In a blender, combine all ingredients until smooth. Add more ice to make it thicker and smoother.
Nutritional Information:
Calories — 160
Protein — 25 grams
Carbs — 7 grams
Fat — 3 grams


Banana Nut Bread Shake
Ingredients:
1 scoop Vanilla Prograde Protein Powder
1/4 tsp. Almond Extract
2 drops Butter Extract (optional)
1/2 Ripe Banana
1/2 tsp. Cinnamon
1 cup Unsweetened Vanilla Almond Milk (or Water)
Instructions:
In a blender, combine all ingredients until smooth. Add ice for more thickness and to chill the shake.
Nutritional Information:
Calories — 215
Protein — 26 grams
Carbs — 21 grams
Fat — 3 grams


Mixed Berry Shake (best for Post-Workout only!)
Ingredients:
1.5 cups Frozen Berries (strawberries, raspberries, blueberries, blackberries)
1 5-6 ounce cup Nonfat Plain Greek Yogurt
1 scoop Vanilla Prograde Protein Powder
1 tbsp. Honey
1 cup Ice
1/2 cup Water
Instructions:
Combine all of the ingredients in a blender and blend on medium–high until
smooth and creamy. You may have to add water, but do so 1 tbsp. at a time, just until the shake blends smooth. Truvia
(stevia) may be added for extra sweetness if needed.
Nutritional Information:
Calories — 382
Protein — 31 grams
Carbs — 64 grams
Fat — 3 grams


Strawberry Banana Shake (best for Post-Workout only!)
Ingredients:
1 medium Banana
1 cup Strawberries
1 cup Skim Milk or Original Almond Milk
1 scoop Vanilla Prograde Protein Powder
1 cup Ice
Instructions:
Combine everything in a blender and process on medium–high until smooth and creamy. More ice may be added for a
thicker texture.
Nutritional Information:
Calories — 356
Protein — 32 grams
Carbs — 55 grams
Fat — 3 grams


Apple Cinnamon Shake (best for Post-Workout only!)
Ingredients:
1 scoop Vanilla Prograde Protein Powder
1 cup Applesauce (unsweetened)
1 tsp. Cinnamon
2 tbsp. Toasted Wheat Germ
1 tbsp. Honey
1/4 cup Water
1 cup Ice
Instructions:
Combine all of the ingredients in a blender and process on medium–high until smooth and creamy. Add water 1 tbsp at a
time if necessary.
Nutritional Information:
Calories — 339
Protein — 27 grams
Carbs — 56 grams
Fat — 3 grams