Fit Fathers Fellowship

Category: Nutrition

  • 23 Protein Shakes for Busy, Fit Dads

    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.