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**Official protein shake and protein bar recipe thread**


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#1 FiLL1

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Posted 19 December 2008 - 04:55 PM

*Please note, the protein bar recipes and shakes I am posting now are not all mine, I have gathered them from other websites and forums that other's have posted, I'm just sharing them with every1 that visits this forum :)*

This thread is for those of you that might be tired of your current protein shake and want to try something different and also for those of you who want to try make your own protein bars.

If you have any recipes, for both shakes and bars, please post them up too


.....




A few protein shakes; *I found a good article with all of these recipes, enjoy*


Berries & Cream Shake

Ingredients:

1 Scoop Of Vanilla Whey Protein
1 Scoop Of Ice
1 Little Can Of Pineapple Juice (cook with boiling water)
1 Handful Of Mixed Berries

Blend together.

Banana Bread Shake

Ingredients:

2 scoops Whey Protein
1 Banana
1/2 Cup Quaker Oatmeal (cook with boiling water)
3/4 Cup Kellogg's Bran Flakes
1 Bottle of Water
Sugar, Brown Sugar or Artificial Sweetener to taste


Banana Protein Shake

Ingredients:

30g Protein Powder (plain or vanilla)
1 medium to large banana
8 oz. light Soy Milk
1 TBSP Linseed, Soy and Almond Mixture
1 tsp Golden Syrup
Few drops vanilla essence/extract
3-4 cubes ice
1 TBSP low fat natural yoghurt (optional depending on diet)

Throw into blender for several minutes. Solid filling shake with zero fat and PLENTY of energy. Great as a meal replacement or after workout snack.


Orange Vanilla Shake

Ingredients:

Mix 2 scoops of Vanilla Protein Powder
8 oz. Orange Juice
4-5 ice cubes
1 tsp. Vanilla Extract
½ banana
2-3 frozen strawberries
2 packets of sweetener


Berry Good Shake

Ingredients:

Mix 2 scoops of Raspberry Yogurt and protein powder
4 strawberries
15 blueberries
16 ounces of nonfat milk
1.2 cup of ice cubes.


Protein-Carb Almond Blast

Ingredients:

Mix 2 Scoops of Vanilla Econo Whey Meal or other protein with
10-12 oz of skim milk
1.2 cup of dry oatmeal
1.2 cup of raisins
12 shredded almonds
1 tbsp of peanut butter.

Edited by FiLL1, 19 December 2008 - 05:06 PM.

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#2 FiLL1

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Posted 19 December 2008 - 04:59 PM

Strawberry Nut Shake

Ingredients:

Mix 2 Scoops of Vanilla Isolean or other protein with
1 cup of fat-free strawberry yogurt
6 shredded macadamia nuts.


Plum Ice Shake

Ingredients:

Mix 2 scoops of Vanilla ON 100% Whey or other protein with
1 ripe plum (pitted) juice of 1 lemon
16 ounces of ice water
1.2 cup of ice cubes.


Peppermint Oatmeal Shake

Ingredients:

Mix 2 scoops of Alpine Milk Chocolate Protein Delite or other protein with
1 cup sugar free vanilla ice cream
1 cup oatmeal
2 cups non-fat milk
1.2 cup water
a splash of peppermint extract!


Chocolate Coffee Shake

Ingredients:

Mix 2 scoops of Alpine Milk Chocolate Protein Delite or other protein with:
1 cup of skim milk
5 ice cubes
1 cup of water
1 spoonful of instant coffee!


Wild Berry Boost

Ingredients:

2 scoops vanilla flavor whey protein powder (Whey Best, Scipro)
8 raspberries
4 strawberries
15 blueberries
16 ounces nonfat milk
1/2 cup ice cubes

Peanut Butter Chocolate Truffle

Ingredients:

2 scoops chocolate flavor whey protein powder (Whey Best, Scipro)
1 teaspoon creamy peanut butter
16 ounces nonfat milk
1/2 cup ice cubes
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#3 FiLL1

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Posted 19 December 2008 - 05:04 PM

Now just a couple of protein bar recipes I have found.




STRAWBERRY & BANANA MEAL REPLACEMENT BARS

Makes 6 bars
1 cup raw oatmeal
5 scoops of strawberry protein powder ( 90g of protein)
1/4 cup fat free cream cheese
1/2 cup non fat dry milk powder
2 egg whites
1/4 cup water
1 1/2 bananas, mashed
2 tsp. canola oil (this is the secret to moist bars instead of the traditional dry bar)

Preheat oven to 325 degrees. Spray a 9x9 square pan with cooking spray & set aside. In a med.ium bowl combine oatmeal, Protein powder & dry milk. Set aside. In another bowl beat together with an electric hand mixer, cream cheese, egg whites, bananas, water & oil. Add the oat mixture & continue to beat until the two are combined. Pour batter into the prepared pan & bake for 30-35 minutes or until toothpick comes out clean.
Calories-203, Protein 22g, Carbs 22g, Fats 3g



For Bulking:

Meal Replacement Bars:

Combine in large mixing bowl:

3 Cups Oatmeal
1/2 Cup Natural Peanut butter
1 cup Skim Milk
4 Scoops Protein Powder
dash of cinnamon

Mix until a sticky batter is formed (may take a few minutes)

use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)

top with 4-8 packets splenda

put in the fridge overnight and cut into 8 equal bars that yield:

11g fat (good monounsaturated fats)
26g carbs
21g protein

285 calories




For Cutting:

Combine in Large Mixing Bowl

8 Scoops Whey (Vanilla is very good)
3 Cups Oats
1 Package Sugar Free Fat Free Pudding (Any flavor is good)
2 Cups Skim Milk

Mix until a sticky batter is formed (may take a few minutes)

use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
put in the fridge overnight and cut into 8 equal bars that yield:
3g fat
28g carbs
29g protein
257 calories
These bars taste amazing, and are perfect for: breakfast, pre OR postworkout.







Feel free to add your own recipes, if you find/have any. Enjoy :)

#4 FiLL1

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Posted 20 December 2008 - 05:17 PM

Pineapple Power

Ingredients:

1 cup of pineapple juice
3 strawberries
1 banana
1 teaspoon of yogurt
1 scoop of your choice of protein


mm pineapple.




For you oatmeal lovers

Oatmeal Meal Replacement Shake

Ingredients:

1 cup dry measure oatmeal, cooked in water and cooled
2 scoops vanilla protein
3 dashes cinnamon
1/8 c sugar free maple syrup or equivalent amount brown sugar replacement
1 tbsp chopped almonds (or flaxseed oil or natural peanut butter)
12 oz. water or low-fat milk

Directions:

Add all ingredients to blender, blend, and pour into cup. If your short on time, just use dry oatmeal or oat flour.

Per Serving:
Calories - 215
Carbs - 33g
Protein - 7g
Fat - 7g
Fiber - 5g


low fat protein bar recipe


ingredients:

8 oz fat free cream cheese
4 scoops protein powder
3 cups whole oats
1/2 cup splenda
Dash of cinnamon ( to taste)

Combine splenda, cream cheese, protein, and cinnamon in a bowl and mix with an electric mixer on high til its smooth.

add the oats and mix with the mixer until you have a fairly homogeneous mixture.

note if it is too thick add a 1/4 cup of milk or water

spray an 8x8 pan with PAM. spread the mixture in the pan. sprinkle some additional splenda on top and place in the fridge for an hour.

I cut mine into ten bars for a breakdown of

154 cals, 17.8g carb, 15g protein, 1.8 g fat
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#5 Drexx

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Posted 21 December 2008 - 03:26 PM

1 Serving Chocolate Real Gains
1 Cup Oats
Milk (add amount for whatever consistency you want)
2 tblsp Natty PB
Blend for heaven :D
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#6 deniall

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Posted 22 December 2008 - 02:13 AM

Nutty Choc Gainer

1 serving choc or choc/pb Muscle Milk
1/2 cup of ground steel cut oats
1 tbsp natural peanut butter
18-20oz Milk

Fruity Gainer

1 serving of Vanilla protein (Syntha 6 is gooood)
2-3 tbsp heavy cream
3-4 slices of frozen fruit (mango, strawberry)
1 tbsp flaxseed oil
18-20oz water
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I only eat food in bar form. When you concentrate food, you unleash its awesome power, i'm told. That's why i'm compressing 5 pounds of spaghetti into one handy mouth-sized bar. Hospital please.

#7 FiLL1

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Posted 23 December 2008 - 03:30 AM

^^ Thanks guys


I will also rep for contributions from other members :)
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#8 bbh90

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Posted 25 December 2008 - 03:16 AM

just tried the meal replacement bar recipe except i used strawberry whey cuz thats all i have

i must say im impressed definitely better than any protein bar you can buy that iv tried yet

#9 samsumon

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Posted 30 December 2008 - 05:44 PM

gonna make some

#10 samsumon

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Posted 31 December 2008 - 12:42 AM

got some chocolate american whey..What recipe can I make with that lol

#11 FiLL1

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Posted 04 January 2009 - 07:31 PM

Super Slimmer

Ingredients:

8 oz. pure water
1 tbs. flax seed oil
1/2 ripe peach (peeled)
6 frozen strawberries
1 heaping scoop (1 oz) of of protein of choice


Heavy Gainer

Ingredients:

10-14 oz. pure water
1/2 cup raw almonds - blend with water only until creamy smooth then add...
1/2 large frozen banana
2 level scoops (2 oz) of protein of choice




Weight Gainer

Ingredients:

14 oz. pure water
2 bananas
3 tbs. peanut butter
2 oz. protein of choic




Super Healthy Honey Banana Shake

Super healthy shake that tastes pretty damn good - the flax seed oil helps the nutrients digest gradually so you get a steady supply of protein, I always put some honey in, cause it's healthier than sugar, and after a workout it will feed your body's need for simple sugar.

Ingredients:

1 cup of pure water
1 big scoop of vanilla whey protein powder
3/4 cup of natural yoghurt
1 banana
1 tsp of flax-seed oil
2 tsp of honey



Banana Almond Creme

Ingredients:

1 Banana
12 Cup Milk
10 Almonds
1 Serving Protein
5 Ice Cubes
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#12 SIZE.MATTERS

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Posted 05 January 2009 - 12:07 AM

Nice thread
"please go sodomize yourself with a retractable baton"
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#13 Chthon

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Posted 05 January 2009 - 02:35 AM

Nice, gonna try some of these recipes.

#14 samsumon

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Posted 05 January 2009 - 11:05 PM

Anyone got more bars? I need simple bars..I need a good recipe that will make like 8 bars in one sitting

#15 FiLL1

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Posted 07 January 2009 - 06:29 PM

Here's a simple recipe that makes 8;


200 g oats
30 g whey Powder (chocolate)
2 table spoons of natrual peanut butter
3 egg whites
2 bananas
100 ml skim milk
1 tsp cinnamon


Directions
Preheat your oven for 5 minutes at 180c
mix the oats, the whey and the cinnamon.
add the peanut butter and stir in throughly
add your three egg whites, your mashed up bannana and the honey and again, stir in really well whilist slowly add the 100 ml of skimmed milk.
Once fully stirred, spoon the mixture into a greated lined cake tin and smooth with a knife until nice and level.
Place in the oven for 15 minutes at 180c.
Remove from oven and allow to cool slightly, then cut into 8 bars.

Nutritional Information
calories 147
protein 9.5
carbohydrates 21.3
fat 3.4





Cereal Protein Bars


1/2-3/4c. honey
1/2 c. natty peanut butter
1/2 cup water
2 c. Rice Krispies, corn flakes, ect.
1-2c Oats (rolled)
1 tsp. vanilla
*6 scoops chocolate protein (100% ON, to be exact)
1/2 cup of splenda

Brought the water, honey, splenda to a boil. Added the PB, and lowered to a simmer. Threw the oats and cereal in a bowl. Take the liquide off of the stove when the PB is melted into the mixture, and add vanilla. Mix the liquid into the dry ingrediants, put in a baking tray and put under broiler for 1 minute.




PB & BANANA MEAL REPLACEMENT BARS

Makes 6 bars
1 cup raw oatmeal
1/2 cup fat free cream cheese
1/2 cup non fat dry milk powder
6 egg whites
1/4 cup water
1 1/2 bananas, mashed
2 tsp. canola oil (this is the secret to moist bars instead of the traditional dry bar)
1/4 cup natural pb

Preheat oven to 325 degrees. Spray a 9x9 square pan with cooking spray & set aside. In a medium bowl combine oatmeal & dry milk. Set aside. In another bowl beat together with an electric hand mixer, cream cheese, egg whites, bananas, PB, water & oil. Add the oat mixture & continue to beat until the two are combined. Pour batter into the prepared pan & bake for 30-35 minutes or until toothpick comes out clean.





Chocolate Macaroon Protein Bars (makes 4)

1 cup oat bran, or finely chopped oats
1/2 cup shredded sweetened coconut
4 scoops chocolate whey powder (I used ON 100% Whey)
2 T unsweetened cocoa powder
1 T powdered ginger
1/4 t salt
1/2 cup skim milk (or soy milk, unsweetened)

Mix for at least a minute, spread on greased surface/container. I use saran wrap sprayed with Pam, then plop the bar/blob onto it, spray the blob, then fold over the saran wrap and smoosh into whatever shape I want. Chill until firm then cut into 4 bars.

Note, my first batch didn't firm up enough so I'm upping the oat bran to 1 cup from 3/4 cup, making the nutrients:

Per bar: 244kcal; 8g fat (27%); 27g carb - 5g fiber (30%); 29g pro (43%).
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#16 Obnoxious123

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Posted 14 March 2009 - 10:29 PM

Low-Carb Protein Bar (for lazy peoples, easy to make)
YouTube - How To Make A Homemade Protein Bar (low carb)

#17 HomeGrown

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Posted 15 March 2009 - 07:07 PM

http://www.prohormon...243-shakes.html


here is my thread I started b4 this 1
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This are is for rent !

#18 brandoppsx

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Posted 20 March 2009 - 06:28 PM

Here is the one that I have been making myself almost every single day post workout...

Peanut Butter Chocolate Banana awesomeness...

2 Cold, ripe Bananas
Rice milk or soy milk (or moo milk...I'm lactose intolerant...so no milky milk for me)
2 tablespoons of natty peanut butter
2.5 scoops of Optimum Mocha Cappucino protein powder
Splenda (if you want it..)

Vary the amount of milk to how thick you want it...I normally do 16 to 18 oz...
Blend it on the smoothie setting (or whatever setting you have close to that) with just the milk, bananas, and peanut butter first...let it get good and blended...pour in protein powder...

Now, pour in a cup, place in freezer until it's very cold...

May the shake induced orgasms begin!
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#19 kookahdoo

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Posted 01 April 2009 - 06:15 AM

Ingredients

1 3/4lb (795g) rolled oats
3/4lb (340g) dry milk powder
1 tbsp cinnamon
1/3pt (237ml) lite syrup
2 scoops protein powder (flavour to suit)
2 egg whites
3tbsp (59ml) orange juice
1 tsp cake flavouring (same as protein powder)
1/2lb (227mg) raisens or chopped apple and chopped nuts

Cooking Instructions

Mix all ingredients as you add them to each other and then in oven tray lined with grease proof paper spread the mixture out. Before you bake them, take a knife and cut them into 10 squares. Put them in a preheated oven at 325 degrees until lightly browned (about 15 minutes) and store them in an airtight container.

You can add a bit more protein by adding an extra scoop of protein powder AND and egg white. You must add both or the recipe will be too powdery or runny.
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#20 next89

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Posted 01 April 2009 - 08:37 PM

Do you happen to know the macros of that particular recipe?

#21 kanaka

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Posted 25 April 2009 - 07:06 AM

I gotta try some of those shakes they look good

#22 FiLL1

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Posted 30 May 2009 - 09:12 PM

I gotta try some of those shakes they look good



Let us know which ones you try and if they are worth trying/making
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#23 Adrenolin

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Posted 04 June 2009 - 04:18 PM

I don't have any special written down recipes, though I do make some good ones on occasion.

Always gotta have my Synthetek SynthePURE...there is no better quality.

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#24 Adrenolin

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Posted 04 June 2009 - 04:19 PM

Alot of the above recipes look like Doberman Dan's:thefuk:

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#25 FiLL1

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Posted 25 August 2009 - 04:56 AM

I don't have any special written down recipes, though I do make some good ones on occasion.

Always gotta have my Synthetek SynthePURE...there is no better quality.


write em down next time :)

Give us the recipes man
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