Fit Fathers Fellowship

23 Protein Shakes for Busy, Fit Dads

Written by

Ben Barker

in

As a busy, active dad, a shake can be a convenient way to get protein between work, training, and family life. Here are 23 easy combinations, from two-ingredient basics to filling smoothies.

Whole foods come first: build meals around foods such as chicken, lean beef, eggs, Greek yogurt, fruit, and vegetables. Supplements can help fill a gap. I use 1st Phorm Phormula-1 protein and 1st Phorm creatine monohydrate; follow the serving directions on their labels.

Disclosure: This post contains affiliate links. I may earn a commission if you purchase through them, at no extra cost to you.

23 protein shake recipes

1. 1st Phorm Post-Workout Stack

Combine in a shaker bottle and shake well. You can also shop the Post-Workout Stack.

2. Simple Fruit Smoothie

  • 8–12 oz milk
  • One serving vanilla protein powder
  • 5 frozen strawberries
  • 1 tbsp pumpkin seeds
  • 1 tbsp peanut butter

Blend until smooth.

3. Green Powerhouse Smoothie

  • 8–12 oz milk
  • One serving vanilla protein powder
  • 1 scoop Opti-Greens 50
  • 1 cubed, frozen kiwi
  • 1 tbsp hemp hearts
  • Ice to taste

Blend until smooth.

4. In a Hurry Shake

  • Water
  • One serving whey protein powder
  • One serving creatine powder
  • Powdered Gatorade, to taste

Shake together in a bottle for a quick option on busy days.

5. The Classic

  • Milk
  • One serving whey protein powder

Blend or shake until smooth.

6. Orange Dreamsicle

  • Orange juice
  • One serving vanilla whey protein powder

Blend for a citrusy shake.

7. My Go-To High-Calorie Shake

  • 1 cup oatmeal
  • 1 cup milk
  • 1 frozen banana
  • One serving whey protein powder
  • One serving creatine powder

Blend until smooth for a more substantial shake.

I use the Ninja Pro Kitchen System for shakes and smoothie bowls. That link is an affiliate link, too.

8. Chunky Monkey

  • 1 cup milk
  • 1 frozen banana
  • One serving chocolate whey protein powder
  • A generous scoop of peanut butter

Blend until smooth.

9. Strawberry and Cream

  • 1 cup frozen strawberries
  • 1 cup milk
  • One serving vanilla whey protein powder

Blend until smooth.

10. Vanilla Coffee

  • 1/2 cup cold brew coffee
  • 1/2 cup milk
  • One serving vanilla whey protein powder
  • Ice cubes

Blend until smooth.

11. Piña Colada

  • 1 frozen banana
  • 1/2 cup fresh pineapple
  • 1 cup coconut milk
  • One serving vanilla protein powder
  • 1 tbsp unsweetened shredded coconut

Blend until smooth.

12. Chocolate Chip Cookie Shake

  • 1 1/2 cups almond milk
  • One serving vanilla protein powder
  • 1/4 cup dry oats
  • 1/4 tsp vanilla extract
  • Pinch of salt
  • Handful of ice cubes
  • 1 tbsp mini chocolate chips
  • Stevia, optional

Blend until smooth.

13. Tropical Sunrise

  • 1 cup almond milk
  • One serving vanilla protein powder
  • 1/2 frozen banana
  • 1/2 cup frozen pineapple
  • 1/2 cup plain Greek yogurt

Blend until smooth.

14. Cinnamon Roll Shake

  • 1 1/2 cups milk
  • One serving vanilla protein powder
  • 1/4 tsp ground cinnamon
  • 1/2 cup vanilla Greek yogurt
  • 1/4 cup dry oats
  • 1/2 frozen banana

Blend until smooth.

15. Key Lime Pie

  • 1/2 cup vanilla Greek yogurt
  • 1 cup milk
  • One serving vanilla protein powder
  • 1 tbsp lime juice
  • Stevia, optional
  • Handful of ice cubes

Blend until smooth.

16. Banana Nut Shake

  • 1 cup milk
  • One serving vanilla protein powder
  • 1 frozen banana
  • A scoop of almond butter

Blend until smooth.

17. Mocha Shake

  • 1/2 cup almond milk
  • 1/2 cup cold brew coffee
  • One serving chocolate protein powder
  • 1 tsp unsweetened cocoa
  • Liquid stevia to taste
  • Handful of ice cubes

Blend until smooth.

18. Peanut Butter Cup Shake

  • 1 cup milk
  • One serving chocolate protein powder
  • 1 tsp unsweetened cocoa
  • A scoop of peanut butter
  • Handful of ice cubes

Blend until smooth.

Purchase through my 1st Phorm link and send me a screenshot by Instagram or email. I’ll send you a code for 50% off my TrainHeroic workout plan.

19. Apple Pie Shake

  • 1 small apple, cored and chopped
  • 1/2 cup vanilla Greek yogurt
  • 1/2 cup almond milk
  • One serving vanilla protein powder
  • 1/4 tsp cinnamon
  • Pinch of nutmeg
  • Handful of ice cubes

Blend until smooth.

20. Blueberry Muffin Shake

  • 1/2 cup frozen blueberries
  • 1/4 cup dry oats
  • 1 cup milk of choice
  • One serving vanilla protein powder
  • Dash of cinnamon
  • Handful of ice cubes

Blend until smooth.

21. Chocolate Mint Shake

  • 1 cup milk
  • One serving chocolate protein powder
  • 1/8 tsp peppermint extract
  • Handful of spinach, optional
  • Handful of ice cubes

Blend until smooth. Go easy on the peppermint extract.

22. Caramel Macchiato Protein Shake

  • 1/2 cup cold brew coffee
  • 1/2 cup milk
  • One serving vanilla or caramel protein powder
  • 1 tsp sugar-free caramel syrup
  • Ice cubes

Blend until smooth.

23. Another Green Shake

  • 1/2 frozen banana
  • 1 cup unsweetened almond milk
  • One serving vanilla protein powder
  • Handful of spinach
  • 1 tbsp chia seeds or flaxseed
  • Handful of ice

Blend until smooth.

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