Healthy Shakes

Healthy shakes are a fantastic option for a nutritious drink in between meals or as a pre or post workout drink.

The best part is you’re in full control of the final taste of your shake… so whether you’re feeling like a sweet drink, a sour-ish drink or would like to favour a particular fruit or vegetable, it’s all up to you.

Shakes can be a great option to form part of your overall healthy eating program as they’re quick to make and delicious to drink.

In this post I’ve featured some of my favourite healthy shakes that I make on a regular basis as a quick, nutritious drink on-the-go.

Enjoy!

This Post-Workout Protein Shake is Like Banana Bread In A Glass!

Banana Bread Protein Shake

Banana bread in a shake anyone?!

If you’ve got a sweet tooth but don’t want to compromise on your health goals, make this banana bread protein shake your post-workout treat!

Naturally sweetened with banana and cinnamon, this shake will satisfy your cravings while helping your tired body to refuel and recover.

Bananas are also great to prevent muscle cramps, protect your heart, improve your digestion and help you lose weight more easily.

Cinnamon is traditionally used because of its numerous health benefits. 

It’ll give your metabolism a boost, reduce inflammation, stabilise your blood sugar levels and help to protect you from cancer.

For the true banana bread taste, don’t forget the walnuts!

These brain-shaped nuts are rich in omega-3’s and antioxidants and have been shown to improve your memory, protect your heart and reduce the risk of developing various cancers.

This shake is also full of protein, that’ll help you to recover from a hard workout, regulate your appetite and keep your stomach satisfied for longer.

Almond milk is a great non-dairy substitute that’s low in calories, high in healthy fats and contains calcium and vitamin D to keep your bones strong and healthy.

While this shake contains a perfect mix of carbohydrates, protein and fats for optimal post-workout recovery, it also makes a great on-the-go breakfast or a diet-friendly afternoon treat!

Recipe Snapshot:
Sugar Free – No
Gluten Free – Yes
Dairy Free – Yes
Grain Free – Yes
Protein – High
Carbs – Medium
Fats – Low

Banana Bread Protein Shake

½ cup unsweetened vanilla almond milk
½ cup water
1 scoop vanilla protein powder
1 banana
1 tbsp. walnuts
1 tsp cinnamon
¼ tsp nutmeg

Makes 1 serving

Combine all ingredients and blend until smooth.

Enjoy immediately!

Satisfy Your Sweet Tooth With This Chocolatey Mocha Protein Shake

Mocha Protein Shake

Coffee, chocolate, protein… ahhhh…

A mocha is like a cup full of happiness and if your missing your sweet, caffeine loaded treat in favour of your diet, this mocha madness protein shake will make all your dreams come true!

Along with your chocolate protein powder, this shake is flavoured with raw cacao powder to give you all of chocolates benefits without the added sugar.

Cacao contains more antioxidants than almost any other food and studies have shown that it lowers blood pressure, cholesterol levels and may even protect you from cardiovascular diseases.

If you’re feeling low on energy after your lunch-time workout, the coffee will give boost your concentration and memory so you can get a good afternoons work done.

It can also help to prevent type II diabetes, reduce the chance of developing liver disease and may lower the risk of developing Alzheimer’s.

With almond milk and added protein powder, you’ll make sure that you’ve got plenty of protein to help your muscles recover post-workout.

The healthy fats in the almond milk make it a filling and satisfying afternoon snack that’ll prevent any pre-dinner snacking.

If you’re having this shake as a cold treat, don’t forget to chill your coffee beforehand. Equally it’s great as a warming, winter treat!

Recipe Snapshot:
Sugar Free – Yes
Gluten Free – Yes
Dairy Free – Yes
Grain Free – Yes
Protein – High
Carbs – Low
Fats – Low

Mocha Madness Protein Shake

½ cup unsweetened vanilla almond milk
½ cup brewed coffee, chilled
1 scoop chocolate protein powder
1-2 tsp raw cacao powder

Makes 1 serving

Combine all ingredients and blend until smooth.

Enjoy chilled for a refreshing post-workout shake or gently heat on the stove-top for a healthy, warming treat!

Actually Enjoy Your Greens With This Strawberry Protein Shake

Green Protein Shake

Get your daily greens in with your protein shake!

If you’re serious about eating your greens but you just struggle to fit them in to your daily eating plan, you’ll love this protein shake!

You won’t guess by the taste, but it contains a whole serving of spinach to make sure you’re hitting your daily nutritional needs.

Spinach is a nutrient-dense, low calorie food that’s high in vitamin K, A, manganese, folate, calcium, iron and fibre.

Since the taste doesn’t come from the greens, it’s the banana, strawberry and vanilla almond milk that’ll make your taste buds happy! 

The fruit also provides you with some natural sugars to replenish your glycogen stores after a tough workout while the protein powder will kick-start muscle recovery.

Almond milk is a great, dairy free alternative to add a creaminess to this shake and give you a good dose of healthy fats.

The vitamin E contained in almond milk is particularly good for promoting healthy skin, hair and nails.

It’s also an excellent source of potassium, phosphorus, zinc and manganese.

With healthy carbohydrates, protein, fats, vitamins and minerals this recipe is also suitable as a meal replacement for anyone on the run. Don’t let the colour deter you!

This sweet and delicious shake doesn’t make you compromise on taste for the sake of your health.

Recipe Snapshot:
Sugar Free – No
Gluten Free – Yes
Dairy Free – Yes
Grain Free – Yes
Protein – High
Carbs – Medium
Fats – Low

Green Strawberry Protein Shake

½ cup unsweetened vanilla almond milk
½ cup frozen strawberries
1 banana
1 cup fresh baby spinach leaves
1 scoop strawberry protein powder
3 ice cubes

Makes 1 serving

Combine all ingredients in a blender and mix on high until smooth.

Enjoy immediately!

The Taste of Holidays With A Mango And Coconut Protein Shake

Mango Shake

Get your protein in with added taste with this delicious smoothie!

Take your taste buds on a holiday with this refreshing, tropical protein concoction!

This high protein shake is the perfect way to refresh after a long, hot and sweaty workout!

Coconut milk makes the base for this light shake and is a great source of vitamin C, E, B6, iron and calcium.

It’s also high in healthy fats which have been shown to regulate appetite and increase your metabolism.

To help to create that thick and creamy texture, coconut yoghurt conserves the tropical flavour while the desiccated coconut adds texture.

Unless you look after yourself properly, working out hard can take a bit of a toll on your immune system.

Mangos are addition to your diet with lots of vitamin C and A to help your body repair damaged tissue, maintain healthy skin and hair and help prevent illness.

They are a great low calorie option and contain fibre to keep you regular.

Whether it’s the middle of summer or a cold, wintry day, this shake delivers all your post-workout nutritional needs in a drink that’s so good you’ll want to hit the gym again just so you can have another one.

With an energy sustaining combination of protein, carbohydrates and healthy fats it also makes an ideal on-the-go meal or breakfast.

Recipe Snapshot:
Sugar Free – No
Gluten Free – Yes
Dairy Free – Yes
Grain Free – Yes
Protein – High
Carbs – Medium
Fats – Medium

Mango Coconut Protein Shake

¼ cup coconut milk
½ cup water, chilled
¼ cup unsweetened, plain coconut yoghurt
1 cup frozen mango pieces
1 scoop vanilla protein powder
1 tbsp. desiccated coconut

Makes 1 serving

Combine all ingredients in a blender and pulse until smooth and creamy.
Enjoy immediately!

Decadently Healthy Chocolate and Avocado Protein Shake

Chocolate Avocado Protein Shake

Packed with goodness, try the ultimate post workout shake!

Avocado is the secret ingredient that makes this healthy, protein shake deliciously thick and creamy!

This shake will satisfy the sweetest of cravings while filling you up with quality nutrients and long-lasting energy.

When blended up, avocado gives a creamy, sweet flavour and is an excellent source of the essential fatty acid, omega 3.

This good fat helps to lower cholesterol, decrease the risk of heart disease and is great to keep skin hydrated and healthy.

Avocados also have anti-inflammatory properties that have been shown to reduce pain from arthritis but will also help sore muscles and joints to recover.

Almond milk is a good source of protein, healthy fats and calcium in a nutty, dairy free alternative.

It is rich in potassium, phosphorous and zinc which have been shown to help to relieve muscle tightness and aid in recovering after a demanding workout.

The combination of protein and banana makes this tasty shake ideal after a workout to replenish muscle glycogen stores and give them the fuel they need to repair and grow stronger.

Use a protein powder that is sweetened naturally with cacao for antioxidant rich flavour that makes this healthy protein shake a seem like a decadent treat!

With its balanced profile of protein, carbohydrates and healthy fats this shake also makes an ideal on-the-go lunch.

Recipe Snapshot:
Sugar Free – No
Gluten Free – Yes
Dairy Free – Yes
Grain Free – Yes
Protein – High
Carbs – Medium
Fats – Medium

Chocolate Avocado Protein Shake

½ cup unsweetened almond milk
1 scoop naturally flavoured chocolate protein powder
½ frozen banana
½ avocado, chilled
½ cup ice

Makes 1 serving

Place all ingredients in a blender and blend until smooth.
Serve immediately.

Refresh Yourself With This Triple Berry Coconut Water Shake

Mixed Berry Shake

Refuel after a hard workout with this vitamin-rich mixed berry shake!

This light and refreshing triple berry shake is great to refuel after an exercise session.

When you work out hard, it is essential to replace lost electrolytes and coconut water is an effective natural sports drink.

With five essential electrolytes; sodium, potassium, magnesium, phosphate and calcium this shake will help you to rehydrate after a sweaty workout without the added sugar that commonly fills electrolyte drinks.

Strawberries, raspberries and blueberries provide a powerful combination of antioxidants to filter free radicals from the body reducing inflammation and lowering the risk of developing various illnesses.

The berries and kale provide you a substantial dose of vitamin C to boost immune function, promote healthy skin and hair and even help to keep joints healthy.

Kale also has a rich nutritional profile with high levels of vitamin K and A and is even an additional source of iron and calcium.

When well blended into this shake you will hardly notice that it is there!

The natural sugars from the coconut water and berries are perfect to refuel tired muscles and the protein powder will kick-start muscle recovery.

Blend this shake up and keep it in the fridge for a refreshing post-workout drink!

Recipe Snapshot:
Sugar Free – No
Gluten Free – Yes
Dairy Free – Yes
Grain Free – Yes
Protein – High
Carbs – High
Fats – Low

Triple Berry Coconut Water Shake

1 cup coconut water, chilled
¼ cup strawberries
¼ cup raspberries
¼ cup blueberries
1 kale leaf, roughly chopped
1 scoop vanilla protein powder

Makes 1 serving

Place all ingredients in a blender and blend until smooth.
Enjoy chilled!

Creamy, High Protein Raspberry Chia and Coconut Recovery Shake

Raspberry Coconut Shake

The ultimate nutritious shake that tastes so good you’ll think it’s cheat day!

Creamy coconut milk and tangy raspberries balanced out with smooth vanilla make this healthy protein shake seem like a treat!

With your essential carbohydrates, protein and healthy fats it is ideal as a post-workout recovery drink or an easy on-the-go meal.

This recipe uses chia seeds to create a nice thick shake.

Protein and fibre will keep you feeling full while calcium, phosphorous and magnesium help to maintain strong bones and teeth.

Chia seeds also improve gut health and have been shown to lower cholesterol. 

They also contain omega 3’s that are essential for brain health, keeping your skin supple and hydrated and reducing inflammation.

High in fibre and manganese, raspberries help to reduce cholesterol and regulate blood sugar levels.

Vitamin C, vitamin K and copper give your immune system a boost, support bone strength and promote strong ligaments and tendons.

Rich in antioxidants, raspberries also help to reduce free radicals and reduce the risk of developing various cancers.

While coconut milk is a great alternative for those who are lactose intolerant, it also contains a host of vitamins and minerals including vitamin C, E and B6, iron, selenium and calcium.

Although portion control is required, the saturated fat in coconut milk may even aid in weight loss by helping to regulate appetite and raise metabolic rate.

Next time you are looking for a sweet treat, grab this nutritious shake for the ultimate satisfaction.

Recipe Snapshot:
Sugar Free – No
Gluten Free – Yes
Dairy Free – Yes
Grain Free – No
Protein – High
Carbs – Medium
Fats – Medium

Raspberry Chia Coconut Shake

1 cup frozen mixed berries
½ cup water
⅓ cup coconut milk, chilled
1 scoop vanilla protein powder (non-whey based for gluten free option)
1 tbsp. chia seeds

Makes 1 serving

Combine all ingredients in a blender and mix until smooth and creamy. Enjoy immediately!

Thick And Creamy High Protein Pick-Me-Up Shake!

Almond Banana Shake

Blend up this delicious shake if you’re on the go!

This almond banana shake gives a nice creamy taste, similar to that of a vanilla milkshake.

If you have a craving that you need to satisfy without breaking your diet, this is the shake to go for.

The banana will provide some fasting acting sugar, making this great for right before a workout session while also giving you some long lasting carbohydrates as well.

The almond butter brings in the healthy fats, ensuring that you keep hunger controlled after drinking this shake.

And the protein powder will round out the nutrition, giving your muscles the rapid digesting protein they need.

Serve this anytime throughout the day when you need a quick pick-me-up. 

Recipe Snapshot:
Sugar Free – No
Gluten Free –Yes
Dairy Free – Yes
Grain Free – Yes
Protein – High
Carbs – Medium
Fats – Medium

Almond Banana Shake

1 scoop banana flavoured protein powder
1 cup almond milk
½ frozen banana
½ tbsp. natural almond butter
1-2 ice cubes
½ tsp. xanthan gum

Place all ingredients in a blender and pulse blend until desired consistency is reached. Serve immediately.

I hope you’ve enjoyed this list of healthy shakes and that you’re excited about trying these delicious recipes!

If you’re looking for even more amazing drinks, checkout our healthy smoothies for the ultimate in nutrition and taste.

If you have any questions, please add them in the comments below and I’ll get back to you asap.

Stay healthy!

Dmitri.