12 delicious protein recipes
1 - Banana Chocolate Chip Protein Bars
Prepare yourself some of these delicious banana chocolate chip protein bars that will give you a flavor explosion without breaking the bank
Nutritional values per serving:
- Energy: 191 kcal
- Protein: 28 grams
- Carbohydrates: 12 grams
- Fat: 4 grams
Ingredients: makes 4 portions
- 4 ¼ scoops (145 g) banana protein powder
- ⅓ cup coconut flour
- ⅓ cup of almond milk
- 2 tablespoons mini chocolate chips
- ⅛ teaspoon liquid stevia, if desired
- ¼ teaspoon vanilla extract
Preparation
- Mix the protein powder and coconut flour together
- Add vanilla extract, stevia and almond milk
- Mix the whole thing well
- Add the chocolate chips as soon as you have formed a dough
- Divide the dough into four equal parts and shape into bars
- Store the bars in a tightly sealed container
2 - Almond and banana breakfast shake
The almond and banana breakfast shake is a unique breakfast made from protein powder, almonds, banana, yoghurt and oat flakes.
Nutritional values per portion:
- Energy: 651 kcal
- Protein: 53 grams
- Carbohydrates: 77 grams
- Fat: 17 grams
Ingredients: makes 1 portion
- 1 frozen (or fresh) banana
- 1 cup plain yogurt
- 100ml ice-cold water (only if using fresh bananas)
- 30 grams ground almonds
- 1 cup of rolled oats
- 1 measuring spoon of protein powder
Preparation
Place all the ingredients in a blender and blend until you have a creamy shake. Add extra water if you want a thinner consistency.
The perfect breakfast and the perfect meal when you're in a hurry.
3 - Banana walnut protein bar
This protein recipe combines your favorite vanilla protein powder with bananas, oatmeal, cinnamon and walnuts
Nutritional values per portion:
- Energy: 204 kcal
- Protein: 16 grams
- Carbohydrates: 22 grams
- Fat: 7 grams
Ingredients: Makes 9 servings
- 1.5 cups instant rolled oats
- 3 medium bananas, mashed
- 5 scoops vanilla protein powder
- 4 egg whites
- 1/2 cup ground walnuts
- 1 teaspoon vanilla extract
- 1 teaspoon cinnamon
Preparation
Combine all the dry ingredients (oats, protein powder, walnuts, cinnamon) in a large bowl and mix well. In another bowl, mix the mashed bananas, egg whites and vanilla extract well. Add the wet ingredients to the dry ingredients and mix everything into a dough.
Pour the batter onto a baking tray and bake for 15 minutes at 180 degrees.
Optional topping: Before baking, mix a calorie-free sweetener such as Stevia, Splenda, Truvia, etc. with a little cinnamon. Pour the cinnamon sweetener onto the dough before baking. You can also pour melted dark chocolate over the bars after baking.
4 - Amaretto banana nut protein shake
If you're looking for a delicious way to get a few extra calories with a useful protein to carbohydrate ratio, try this banana nut protein shake for the mass building phase.
Nutritional values per serving:
- Energy: 521 kcal
- Protein: 34 grams
- Carbohydrates: 36 grams
- Fat: 19 grams
Ingredients: makes 1 serving
- 250 to 350 ml unsweetened soy or cashew milk*
- 1 cup of ice cream
- 1 scoop vegan protein powder (or protein of choice)
- 1 ripe banana
- 1 pump of sugar-free amaretto syrup
- 1 handful of roasted, unsalted cashews**
Preparation:
Place all ingredients in a blender and blend until you have a creamy shake.
Notes:
* The milk can be replaced with water to reduce the calorie content
** Optional, but this will make the shake richer in protein and creamier (but also higher in fat and calories)
5 - Chocolate and peanut butter protein bars
These homemade protein bars taste almost like brownies, but without the guilt. The main ingredients are chocolate whey protein and peanut butter
Nutritional values per serving:
- Energy: 374 kcal
- Protein: 23.5 grams
- Carbohydrates: 42 grams
- Fat: 8 grams
Ingredients: Makes 6 portions
- 2 scoops chocolate whey protein powder
- 3 tablespoons peanut butter, fine
- 2 cups rolled oats
- 5 egg whites
- 3 medium banana
- 30 grams honey
- 120 ml skimmed milk
- 1.5 teaspoon cinnamon
Preparation:
Preheat the oven to 180 degrees.
Put the oats in a blender and grind them until they have a flour-like texture. Then place the oats in a mixing bowl and add the cinnamon and chocolate whey protein powder. Then add the peanut butter and mix everything well.
Mash the bananas and add them to the mixture along with the honey and egg white. Mix everything well. Then add the milk and mix well again.
Pour the batter onto a greased baking tray or one lined with baking paper.
Bake the bars for 15 to 20 minutes, or until a toothpick inserted into the batter no longer sticks.
6 - Anabolic Tropic Protein Shake
Protein? Check! Carbohydrates? Check! Calories? Check! This anabolic protein shake is not only packed with high quality nutrients, but also rich in antioxidants and flavor!
Nutritional values per serving:
- Energy: 1320 kcal
- Protein: 55 grams
- Carbohydrates: 264 grams
- Fat: 5 grams
Ingredients: makes 1 serving
- 1 ½ cup of coconut water
- 1 handful of sliced mangoes
- 1 handful of strawberries
- 1 banana
- 3 ½ measuring spoons of weight gainer
Preparation:
This shake is not only packed with high quality nutrients, but also contains a hearty blend of antioxidant-rich fruit in the form of a delicious smoothie.
The base of this shake is coconut water, which is rich in potassium and perfect for good hydration. Coconut water is the optimal drink to replenish the reserves of electrolytes and minerals that we lose through sweat.
Place 1.5 cups of coconut water, followed by a handful each of mangoes and strawberries and a banana in a blender and blend until you have a creamy shake. Then add generous amounts of ice.
And now it gets highly anabolic: add 3.5 scoops of Weight Gainer for another 600 kcal, 53 grams of protein and 84 grams of carbohydrates.
This highly nutritious anabolic Tropic Shake is the perfect meal replacement or post-workout shake for anyone who needs large amounts of calories or wants to build maximum amounts of muscle mass quickly.
7 - Chocolate Oat Casein Protein Bar
Are you looking for a healthy snack that will keep you full for hours? Then try these chocolate oat protein bars full of filling oatmeal and slow-digesting casein protein.
Nutritional values per serving:
- Energy: 279 kcal
- Protein: 7.6 grams
- Carbohydrates: 31 grams
- Fat: 14 grams
Ingredients: makes 10 portions
- ½ cup organic coconut oil
- ½ cup coconut sugar
- 1 cup almond milk*
- ½ teaspoon pure vanilla extract
- ½ cup unsweetened cocoa powder
- 1 scoop casein vanilla protein powder
- 3 cups of soft rolled oats
Preparation
- Combine the rolled oats and casein protein powder in a large bowl.
- In a medium saucepan, melt the coconut oil together with the cocoa powder and coconut sugar over a low heat.
- Once melted, add the dry ingredients, vanilla extract and almond milk to the mixture. Stir everything well.
- Line a baking tray with baking paper. Pour the mixture onto the tray and place it in the fridge to cool
- Take the tray out of the fridge and cut the mixture into 10 pieces.
*To reduce the amount of carbohydrates, you can replace the coconut sugar with 1 ½ tablespoons of stevia. You can also reduce the amount of almond milk to half a cup.
8 - Banana and oatmeal protein shake
A protein shake with banana, oatmeal and your favorite protein powder. This shake also makes a perfect breakfast for anyone who is short on time in the morning.
Nutritional values per portion:
- Energy: 554 kcal
- Protein: 59 grams
- Carbohydrates: 68.2 grams
- Fat: 6.1 grams
Ingredients: makes 1 portion
- 250 ml skimmed milk
- 1 banana
- 1/2 cup rolled oats
- 2 scoops of whey protein powder
Preparation:
Choose your favorite protein powder and mix all ingredients in a blender to a creamy shake.
9 - Chocolate peanut butter casein balls
Looking for the perfect pre-bedtime snack that's packed with slow-digesting protein and healthy fats? Then these Chocolate Peanut Butter Casein Balls are perfect for you.
Nutritional values per portion:
- Energy: 125 kcal
- Protein: 4 grams
- Carbohydrates: 5.5 grams
- Fat: 9.8 grams
Ingredients: makes 16 portions (1 ball = 1 portion)
- 2 cups dried, soft, sticky dates
- 2 tablespoons natural peanut butter
- ½ teaspoon pure vanilla extract
- ¼ teaspoon fine sea salt
- 1 measuring spoon of casein chocolate protein powder
Chocolate coating:
- 1 cup unsweetened dark chocolate, finely chopped
- 1 ½ tablespoons organic coconut oil
Peanut butter threads
- 3 tablespoons natural peanut butter
- 1 tablespoon of organic coconut oil
- ½ tablespoon maple syrup
Preparation
- Place the dates in a blender or food processor and chop until they form a smooth, creamy paste. Add the peanut butter, vanilla extract, chocolate casein protein powder and sea salt and blend for a further 30 seconds.
- Place the mixture in the freezer for 30 minutes and, in the meantime, spread baking paper on a baking tray.
- Remove the mixture from the freezer. Measure out the amount of a heaped tablespoon and roll it into balls about 2.5 centimetres in diameter, which you then place on the baking tray. Place the baking tray in the freezer again for 15 minutes.
- In the meantime, mix the dark chocolate and coconut oil in a pan of water and stir the mixture until it is creamy.
- Take the baking tray out of the freezer and pour a tablespoon of the chocolate mixture over each ball. Place the baking tray back in the freezer for another 15 minutes.
- Mix the peanut butter, coconut oil and maple syrup in a pan of water until creamy. Then drizzle the balls with this mixture.
*A bain-marie pot is a set of two pots that are placed slightly apart from each other. If you don't have a water bath pot, you can also fill a large pot with 5 centimeters of water and place a metal mixing bowl in this pot. Bring the water to the boil before placing the mixing bowl with the ingredients in the pot.
10 - Banana, cinnamon and peanut butter protein shake
Yes...banana, cinnamon and peanut butter. You have to try it to believe how delicious this shake tastes.
Nutritional values per serving:
- Energy: 391 kcal
- Protein: 38 grams
- Carbohydrates: 42.4 grams
- Fat: 10 grams
Ingredients: makes one portion
- 1 cup of skimmed milk
- 1 frozen medium-sized banana
- 1 scoop cinnamon protein powder
- 1 tablespoon peanut butter
Preparation
Place all ingredients in a blender and blend for 60 minutes.
11 - Cinnamon caramel protein bars
These delicious protein-packed bars are the perfect on-the-go snack! Prepare a larger amount on Sunday and eat them throughout the week.
Nutritional values per portion:
- Energy: 275 kcal
- Protein: 17.1 grams
- Carbohydrates: 33.3 grams
- Fat: 8.7 grams
- Dietary fiber: 4.7 grams
Ingredients: makes 12 portions
- 4 scoops vanilla caramel whey protein powder
- 4 cups rolled oats
- 2 teaspoons ground cinnamon
- ½ teaspoon salt (optional)
- 1 cup milk
- ½ cup almond butter
- ½ cup honey (or liquid sweetener of choice)
- 2 teaspoons caramel extract
- ⅓ cup + 1 tablespoon cinnamon chips*
Preparation:
- Preheat the oven to 180 degrees.
- Spread baking paper on a baking tray
- Mix all the dry ingredients together in a bowl (protein, oats, cinnamon and salt)
- Mix all the wet ingredients together (milk, almond butter, honey and extract).
- Mix the dry and wet ingredients together.
- Stir in the cinnamon chips
- Pour the batter onto the baking tray and bake for about 15 minutes
- After baking, leave the dough to cool before cutting into individual bars.
- Store the bars in an airtight container.
*You can reduce the carbohydrate and fat content by replacing the cinnamon chips with an extra teaspoon of ground cinnamon.
12 - Chocolate, banana, berry protein shake
A blend of banana, your favorite berries and chocolate flavored protein powder.
Nutritional values per portion:
- Energy: 328 kcal
- Protein: 45.6 grams
- Carbohydrates: 32.3 grams
- Fat: 2.6 grams
Ingredients: makes 1 portion
- 350 ml water
- 4 ice cubes
- 1 banana
- 30 grams of fresh berries
- 2 measuring spoons of chocolate protein powder
Preparation:
Put all the ingredients in a blender and blend until you have a creamy shake. This is a simple, quick-to-prepare protein shake that is high in protein, very low in fat and contains only moderate amounts of carbohydrates.
Source: https://www.muscleandstrength.com/recipes/protein-shakes, https://www.muscleandstrength.com/recipes/protein-bars