Summer is a time when refreshing cool drinks are highly crave able, and yet getting enough protein and nutrients is still of the utmost importance, so why not combine the two with 5 low-calorie, nutrient-dense protein shakes? These recipes are packed with flavor and rich in micronutrients, making them perfect for post-workout recovery or healthy snacking. Each one contains under 300 calories, offers a solid dose of protein (20–30g), and includes ingredients that nourish your body beyond just macronutrients.
- Green Power Protein Shake
Calories: ~250
Protein: ~25g
Ingredients:
- 1 scoop unflavored or vanilla whey or plant protein (20–25g protein)
- 1 cup unsweetened almond milk
- 1 cup spinach
- ½ frozen banana
- 1 tbsp chia seeds
- 1 tsp spirulina or wheatgrass powder (optional)
- Ice cubes
Benefits:
High in antioxidants, fiber, and minerals like magnesium and potassium.
- Blueberry Almond Antioxidant Shake
Calories: ~275
Protein: ~25g
Ingredients:
- 1 scoop vanilla or berry protein powder
- ¾ cup unsweetened almond milk
- ½ cup frozen blueberries
- 1 tbsp almond butter
- 1 tbsp ground flaxseed
- Dash of cinnamon
- Ice
Benefits:
Loaded with omega-3s, vitamin E, and polyphenols that support brain and heart health.
- Chocolate Avocado Recovery Shake
Calories: ~290
Protein: ~28g
Ingredients:
- 1 scoop chocolate protein powder
- ¾ cup unsweetened cashew or oat milk
- ¼ avocado
- 1 tbsp unsweetened cocoa powder
- 1 tsp instant coffee or espresso powder (optional)
- Ice
Benefits:
Creamy texture with healthy fats and antioxidants from avocado and cocoa.
- Strawberry Oatmeal Shake
Calories: ~270
Protein: ~24g
Ingredients:
- 1 scoop vanilla protein powder
- ¾ cup unsweetened almond milk
- ½ cup frozen strawberries
- 2 tbsp rolled oats
- ½ tbsp ground flax or chia
- Splash of vanilla extract
- Ice
Benefits:
Gut-friendly fiber and natural sweetness with a slow energy release.
- Tropical Immune Booster Shake
Calories: ~260
Protein: ~23g
Ingredients:
- 1 scoop vanilla or unflavored protein
- ½ cup frozen pineapple
- ½ cup frozen mango
- ¾ cup coconut water or almond milk
- ½ tsp turmeric + pinch of black pepper
- 1 tsp grated ginger
- Ice
Benefits:
Vitamin C, electrolytes, anti-inflammatory compounds, and a refreshing tropical taste.
Tips for Customizing:
- For extra satiety: Add ½ tbsp of nut butter or chia
- For extra fiber: Add ¼ cup frozen cauliflower or zucchini
- For gut health: Toss in a spoonful of plain Greek yogurt or kefir
- For sweetness: A couple of pitted dates or a few drops of stevia
These recipes can fulfill that need for refreshment on scorching hot days while still providing plenty of protein and nutrients without breaking the bank on calories.
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