Skip links


Your Perfect Protein Shake Recipe

Shakes are a great go-to after workouts or on those crazy busy days where breakfast just isn’t an option.

If made right, shakes can help you increase your lean muscle mass while dropping body fat.

The only problem is most people make them the ‘wrong’ way – either skipping ingredients so they taste terrible, or adding the wrong things and turning into a fattening milk shake.

To make it easier for you, here’s a simple 5-step system for great shakes:

  • The Liquid Base

    The first step in making a delicious shake is adding the right liquid. You’re going to want to use between 1-3 cups, depending on how thick you like your shake. Remember, the more liquid you add, the easier it will be to blend and drink.

    I recommend:

    • Water
    • Iced Green Tea
    • Iced Coffee
    • Milk
    • Almond/Coconut Milk
    • Low-sugar Fruit Juice
  • Protein Powder

    This is the key ingredient to building lean muscle. Use 1-2 scoops depending on your goals – and ALWAYS use high-quality protein. (Don’t be surprised if you have digestion issues if you use the cheap stuff). I recommend the Doctor’s Blend Chocolate, available at GFP.

    Your best options are:

    • Whey
    • Casein
    • Hemp
    • Rice/Vegan
  • Fruit

    The best way to add great flavor is with fruit. Fresh is best, but frozen is almost as good and much easier to store.

    You can add any combination you like, but my favorites are:

    • Strawberries
    • Blackberries
    • Blueberries
    • Raspberries
    • Bananas
    • Pineapples
  • Healthy Fats

    Adding healthy fats can help you feel full longer, as well as get you some great Omega 3’s. They’ll also give a better texture and flavor to your shakes.

    The best options are:

    • Oils (Fish, Coconut, Olive)
    • Seeds (Hemp, Chia, Flax)
    • Nuts & nut butters (Cashews, almonds, brazil, macadamia, natural peanut butter)
    • Avocado
  • The Extras!

    If you want to take your shake to the next level, add some of these extras:

    • Greens (kale, spinach, chard)
    • Shredded coconut
    • Cinnamon
    • Oats
    • Vanilla Extract
    • Natural honey

That’s it! Just add you desired ingredients into a blender, mix it up until you like the texture, then enjoy!