Delicious and Nutritious: Protein Powder Recipes for Weight Loss

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For anyone trying to lose weight, incorporating protein powder into your diet can be a game-changer. Protein is essential for building muscle, curbing cravings, and boosting energy. Protein shakes and recipes make hitting your daily protein target effortless. These recipes will make your tastebuds happy and help keep your progress in the gym on track.

Why Protein for Weight Loss?

Protein plays a central role in nearly every weight loss plan, and for good reason:

  • Highly satiating: It helps you feel fuller for longer.
  • Protects your lean muscle mass: When losing weight, especially in a calorie deficit, your body starts to break down muscle.
  • Has a thermogenic effect: This means your body burns more calories digesting it compared to carbohydrates or fats.

Getting the Most Out of Protein Shakes

A protein shake is only as effective as what you put into it. Throwing in sugary yogurts or sweetened syrups can do more harm than good. A well-balanced protein shake includes the right mix of protein, healthy fats, smart carbs, and hydrating liquids.

Here are some tips to get the most out of your protein shakes:

  • Time it right: Drinking a shake after a workout is one of the most effective ways to support recovery and muscle growth.
  • Watch your calories: To promote fat loss, aim to keep your protein shakes between 300 and 400 calories.
  • Hydration matters: Drinking plenty of water alongside your shakes supports digestion and satiety.
  • Avoid hidden sugars: Store-bought shakes and some popular mix-ins (like flavored yogurts or sweetened plant milks) can contain a surprising amount of sugar.
  • Be consistent with prep: Consistency is key. To avoid reaching for unhealthy options, prep your shake ingredients in advance.
  • Combine with a balanced meal plan: Protein shakes are a powerful tool, but they work best when paired with a simple, whole-food-based meal plan.

Protein Powder Recipes

Whey Protein Breakfast Recipes

Starting the day with 20-30g of protein will not only promote muscle protein synthesis, but it will also help keep you full until it’s snack or lunch time.

Read also: Delicious Protein Powder Recipes

  1. High-protein cinnamon baked oat cake: This fluffy cinnamon baked oat cake is topped with an indulgent cream-cheese glaze. It delivers 33g of protein and 332 calories.
  2. Frozen protein pancake meal prep: This recipe transforms protein pancakes into an easy, 5 minute breakfast.
  3. High-protein cookie cereal: This breakfast option delivers 11g per serving.
  4. 4-Ingredient banana protein pancakes: This ridiculously easy, foolproof recipe will become your go-to breakfast pancakes recipe.
  5. Sheet pan protein pancakes: Pour your pancake mixture onto a baking sheet, pop it in the oven for 15 minutes, and as soon as you’ve prepped your toppings, it’s time to eat.
  6. High-protein blueberry oat muffins: Muffins are always a good idea, especially when they’re filled with blueberries.
  7. 5-Ingredient high-protein breakfast tiramisu: Whip it up the night before and tuck in at breakfast time.
  8. Air fryer choco pops: These days it’s protein cereal, not your childhood favourite.

Whey Protein Snack Recipes

Snacks are essentially mini meals to keep us going until our larger meals. So it’s just as important that we fuel our body well through our snacks as well as our main meals. Plus, if you’re working to might a high daily protein goal, snacks are the perfect way to boost your intake.

  1. The perfect indulgent treat: This snack contains 16g of protein per serving and has an ooey-gooey fudge texture.
  2. Blueberry protein yoghurt clusters: 130kcal and 9g of protein per cluster, these are a win. Refreshing yoghurt topped with peanut butter and enrobed in a thick layer of chocolate.
  3. NYC style choc chip cookies: Chocolatey, gooey and super chunky - exactly how cookies should be.
  4. Ultimate cookie brownie recipe: A combination of two of the finest snacks there are: cookies and brownies.
  5. Fudgey avocado brownies: Using avocado instead of butter ensures you’ll get that gooeyness that every brownie needs, but they’re low in saturated fat and full of healthy fats.
  6. High-protein white chocolate peanut butter cups: Using just four store cupboard ingredients, these peanut butter cups couldn’t be easier to pull together. The perfect snack to support your goals, while also satisfying your sweet tooth.
  7. The ultimate high-protein cookie: This cookie is packed full of chocolate, protein and smarties.
  8. 1-Minute sticky toffee protein pudding: Two minutes is all it takes to pull together the easiest snack you’ve ever made.

Whey Protein Pre-Workout Recipes

A pre-workout snack is my personal favourite way to go. Not only do you get a boost of energy to get through the doors of the gym, but you also get to tide yourself over to your next meal. Plus, if you prefer a late night gym session, you won't be loaded up on caffeine that'll keep you up all night.

  1. High-protein chocolate orange energy balls: These energy balls are the perfect pick-me-up or pre-workout snack, with 4.6g of protein per serving.
  2. Chocolate-stuffed banana muffins: Bananas are an excellent source of energy, providing you with the pre-workout boost you need, but without loads of added caffeine.

Whey Protein Dessert Recipes

Even if you’re trying to be strict on tracking your macros, it’s important that you still have some sweet treats to look forward to. Plus, if they boost your daily protein intake then it’s a win win.

  1. New York protein cheesecake: This tasty New York protein cheesecake contains a fraction of the calories, fat and sugar of the classic.
  2. Sharing cookie dough: Warm, gooey, and tasty cookie dough that is packed full of protein.
  3. High-protein sticky toffee pudding: Added a scoop of Impact Whey to ensure its packing the macros and the flavour.
  4. Low calorie protein cheesecake: 25g of protein in a dessert.

Whey Protein Ice Cream Recipes

There’s no better post-workout treat than a protein-packed ice cream in the summer months.

  1. Cottage cheese ice cream: 225kcal and 29g of protein, this is the ideal after-dinner sweet treat.
  2. High-protein ice cream sandwich: Creamy, crunchy, and so tasty - the perfect way to round off any meal.
  3. 5-Ingredient protein mochi ice cream: Mochi balls, a traditional Japanese sweet snack, are the perfect blend of Japanese rice cake (mochi) and ice cream to create a bite sized ice cream sandwich.
  4. Peanut butter ice cream lollies: Peanut butter makes everything better.
  5. 30-Second protein ice cream: Made in just 30 seconds.

Clear Whey Protein Recipes

If you favour juice to a creamy shake, you’ll probably also prefer juicy recipes.

Read also: Protein Coffee Smoothie Recipe

  1. 4-Ingredient Clear Whey fruit jelly: This whole jelly provides 29g of protein and a whole lotta flavour.
  2. Vimto® Clear Whey gummy bears: At just 65 calories and 15g of protein per serving.
  3. Clear Whey rainbow ice lollies recipe: Featuring 101 calories and 9.5g of protein.
  4. Clear Whey jelly sweets: At just 18 calories and 3.5g of protein per sweet.

High-Protein Smoothies

Protein shakes can help boost your intake, but those chalky water-and-powder concoctions get less and less appetizing the more you have. By adding a few simple ingredients, you can turn them into nutrient dense high-protein smoothies.

Tips for Making the Best High-Protein Smoothies

Before you start loading up your blender, there are a few things to keep in mind when it comes to building the best high-protein, high-fiber smoothie.

  1. Always use whole fruits and vegetables as part of your base. Don't use juice.
  2. Consider greens. Spinach or kale offer lots of fiber, but they're mild in flavor and blend really well.
  3. Use dairy milk, if your GI system will allow. One cup of dairy milk contains eight grams of complete protein. If plant-based is your only option, stick with soy-milk, which is roughly equivalent to dairy milk in terms of protein.
  4. Always add a healthy fat, and is crucial for heart health. Healthy fats-think unsaturated-are found in avocados, nuts and seeds, and nut butter, for example.
  5. Try to avoid adding extra sugar, but if you think you need a little extra sweetness, it's totally okay to mix in a ½ teaspoon of honey or pure maple syrup.
  6. Try to avoid store-bought smoothies, from the grocery store and a shop, as they can be incredibly high in added sugar.

High-Protein Smoothie Recipes

  1. Workout Recovery Smoothie: The ingredients in this cherry-vanilla smoothie can help you feel your best after a tough workout. Cherry juice has been shown to relieve post-exercise pain in athletes, while pomegranate juice can help accelerate muscle recovery.
    • BLEND THIS: ¾ cup ice, ¼ cup fresh or frozen pitted tart cherries, ¼ cup pomegranate juice, 1 scoop vanilla protein powder, 1 tbsp chopped walnuts, 1 small cooked, peeled beet (or raw beet, scrubbed and chopped)
    • Nutrition per shake: 233 calories, 25 g protein, 20 g carbs, 2 g fiber, 6 g fat
  2. Banana Almond Protein Smoothie: This smoothie is seriously delicious-and makes for a mean-postworkout shake too. Delivering 21 grams of protein, it helps to repair micro-tears in your muscles to get you ready for your next gym session.
    • BLEND THIS: ½ cup coconut water, ½ cup plain Greek yogurt, 3 tbsp almond butter, 1 scoop whey protein powder, 1 tbsp hulled hemp seeds, 1 frozen banana, 1 cup ice
    • 329 calories, 21 g protein, 26 g carbs, 5 g fiber, 17 g fat
  3. Protein Power Smoothie: Blend up this fruity smoothie to deliver serious protein to your body.
    • BLEND THIS: ¾ cup fat-free milk, ½ ripe banana, ½ cup frozen raspberries, ½ cup frozen blueberries, 1 scoop vanilla whey protein powder, 5 ice cubes
    • 284 calories, 27 g protein, 42 g carbs, 7 g fiber, 2 g fat
  4. Very Berry Super Shake: This shake is packed with protein, fiber, healthy fats, phytonutrients, and probiotics.
    • BLEND THIS: 12 oz water, 1 cup spinach, 2 cups frozen mixed berries, ½ cup plain low-fat yogurt, 2 scoops vanilla protein powder, 1 tbsp walnuts, 1 tbsp ground flaxseed
    • 500 calories, 57 g protein, 54 g carbs, 14 g fiber, 11 g fat
  5. Apple and Great Grains Shake: This shake tastes like apple pie in a glass, but you won't find 58 grams of protein in a slice of Grandma’s famous dessert.
    • BLEND THIS: 12 oz water, milk, or yogurt, 2 scoops vanilla flavored protein, 1 apple, core removed, and sliced into wedges, 1 cup of spinach, 2 tbsp of almonds, ¼ cup of uncooked oats, Ice as needed, Cinnamon, to taste
    • 535 calories, 58 g protein, 13 g fat, 46 g carbs, 9 g fiber (accounts for using water as the fluid instead of milk or yogurt)
  6. Chocolate, Peanut Butter, and Banana Shake: You’d never guess that a cup of spinach is hiding in this delicious chocolate and peanut butter shake.
    • BLEND THIS: 12 oz water, milk, or yogurt, 2 scoops chocolate flavored protein powder, 1 banana, 1 cup of spinach, 2 tbsp of natural peanut butter, 1 tbsp cacao nibs or dark cocoa powder
    • 585 calories, 59 g protein, 22 g fat, 38 g carbs, 8 g fiber (accounts for using water as the fluid instead of milk or yogurt)
  7. Strawberry Banana Shake: Adding ground flax to this classic protein shake provides you with extra fiber and heart-healthy omega-3 fats.
    • BLEND THIS: 12 oz water, milk, or yogurt, 2 scoops vanilla or strawberry flavored protein powder, 1 banana, 1 cup of frozen strawberries, 1 cup of spinach, 2 tbsp of ground flax
    • 490 calories, 55 g protein, 9 g fat, 47 g carbs, 11 g fiber (accounts for using water as the fluid instead of milk or yogurt)
  8. Chocolate Cherry Awesomeness Shake: Research suggests that cherries can ease soreness after a workout, making this a perfect recovery shake.
    • BLEND THIS: 12 oz water, milk, or yogurt, 2 scoops chocolate flavored protein powder, 2 cups of sweet dark cherries, pits removed, 1 cups of spinach, 1 tbsp of walnuts, 1 tbsp ground flax, 1 tbsp cacao nibs or dark cocoa powder
    • 530 calories, 56 g protein, 13 g fat, 47 g carbs, 9 g fiber (accounts for using water as the fluid instead of milk or yogurt)
  9. Vanilla Pumpkin Pie Shake: Tired of the same old fruit smoothies? Try one that tastes like pumpkin pie. The pumpkin is a great source of Vitamin A, which is good for your eyes, skin, and immune system.
    • BLEND THIS: 12 oz water, milk, or yogurt, 2 scoops vanilla flavored protein powder, ¾ cup of pureed pumpkin, 1 tbsp of walnuts, 1 tbsp of ground flax, ½ cup of uncooked oats, Cinnamon and vanilla extract to taste, Ice as needed
    • 535 calories, 60 g protein, 13 g fat, 45 g carbs, 13 g fiber (accounts for using water as the fluid instead of milk or yogurt)
  10. Baked Apple Shake: The sesame seeds in this shake add unexpected flavor, plus a helping of magnesium and selenium.
    • BLEND THIS: 12 oz water, milk, or yogurt, 2 scoops vanilla flavored protein powder, 1 apple, core removed, and sliced into wedges, 1 cup of spinach, 1 tbsp of almonds, 1 tbsp of ground flax, 1 tbsp of sesame seeds, Cinnamon to taste, Ice as needed
    • 510 calories, 57 g protein, 15 g fat, 36 g carbs, 10 g fiber (accounts for using water as the fluid instead of milk or yogurt)
  11. Tropical Power Shake: It’s like a piña colada, only this shake has 58 grams of protein and a cup of spinach.
    • BLEND THIS: 12 oz water, milk, or yogurt, 2 scoops vanilla flavored protein powder, ½ banana, 1 cup of pineapple, 1 cup of spinach, 1 tbsp of ground flax, 2 tbsp of unsweetened coconut flakes, ½ cup plain yogurt or vegan alternative
    • 525 calories, 58 grams protein, 12 g fat, 46 g carbs, 8.5 g fiber (accounts for using water as the fluid instead of milk or yogurt)
  12. Superfood Shake: Nutrients in deeply colored fruits and vegetables like beets and cherries can boost athletic performance and help with muscle recovery.
    • BLEND THIS: 1/2 cup frozen cherries, 8 oz water, 1/2 cup chopped raw beets, 1/2 cup frozen strawberries, 1/2 cup frozen blueberries, 1/2 banana, 1 scoop chocolate whey protein, 1 tbsp ground flaxseed
    • 329 calories, 28 g protein, 4 g fat, 52 g carbs, 11 g fiber
  13. Dr. Mike’s Power Shake: This smoothie packs in a whole cup of blueberries, and you’ll also get a dose of omega-3 fats-good for your brain and heart-from the walnuts and flax.
    • BLEND THIS: ¼ cup low fat cottage cheese, 1 cup blueberries (fresh or frozen), 1 scoop vanilla protein powder, 2 tbsp flaxseed meal, 2 tbsp walnuts, chopped, 1½ cups water, 3 ice cubes
    • 389 calories, 33 g protein, 17 g fat, 34 g carbs
  14. Double Chocolate Mint Smoothie: This rich drink will give you a chocolate fix without going overboard on calories.
    • BLEND THIS: 1 scoop chocolate protein powder, 3/4 cup chocolate almond milk, 1 tbsp walnuts, 2 tbsp cocoa powder, unsweetened, 1 tbsp cacao nibs, 2 mint leaves, 4 ice cubes, ¼ cup water
    • 292 calories, 25 g protein, 12 g fat, 32 g carbs
  15. Coconut Almond Smoothie: Drink this shake for a decadent treat: Almond butter makes the mix extra creamy, while dark chocolate almond milk and coconut flakes make it extra tasty.
    • BLEND THIS: 1 scoop chocolate protein powder, 1 tbsp unsweetened coconut flakes, 1 cup chocolate almond milk, 1 rounded tbsp almond butter, 1½ cups water, 3 ice cubes
    • 405 calories, 27 g protein, 21 g fat, 33 g carbs
  16. Orange Creamsicle: This shake tastes just like a creamsicle, but with real ingredients rather than loads of added sugar.
    • BLEND THIS: 1 scoop vanilla protein powder, 1 orange, ¼ orange peel, 1 tbsp walnuts, 2 tbsp flaxseed meal, 1 cup water, ½ cup orange juice, 3 ice cubes
    • 399 calories, 32 g protein, 14 g fat, 39 g carbs
  17. Strawberry Banana Post-Workout Smoothie: This smoothie makes for the perfect recovery drink. It’s not only loaded with muscle-building protein, but also boasts a blend of healthful nutrients that speed recovery and nourish your body.
    • BLEND THIS: Water as needed, 1 cup plain low-fat kefir, 2 tbsp walnuts, 1 cup chopped strawberries, 1 banana, 1 scoop vanilla whey protein
    • 489 calories, 39 g protein, 11 g fat, 59 g carbs, 7 g fiber
  18. Chocolate Peanut Butter Smoothie: Drink this for the perfect afternoon snack. It’s packed with protein, fiber, and antioxidants, and a nearly even amount of carbs and fat. So it’s filling and tasty, and comes in at a very reasonable 347 calories.
    • BLEND THIS: Water as needed, 2 tbsp flaxmeal, 1 tbsp unsweetened cocoa powder, 1 tbsp natural peanut butter, 1 scoop chocolate whey protein powder
    • 347 calories, 33 g protein, 17 g fat, 19 g carbs, 9 g fiber
  19. Blueberry Breakfast Smoothie: This shake may be the definition of a perfectly balanced breakfast. It has a healthy 42-gram dose of protein, which will help you feel fuller the rest of the day.
    • BLEND THIS: 1 cup blueberries, 1/2 banana, 1 1/2 scoops protein powder, 2 tbsp walnuts, 2 tbsp oats, 1 tbsp chia seeds
    • 536 calories, 42 g protein, 59 g carbs, 12 g fiber, 18 g fat
  20. The Green Monster: Avocado can unlock the full nutrition potential of certain vegetables and improve the absorption of antioxidants. It’s delicious, too.
    • BLEND THIS: 8 to 10 oz water, 2 stalks kale, stems optional, 1 cup grapes, 1/2 cup frozen mango chunks, 1 strip lemon rind, 1/2 avocado, Ice as needed
    • 346 calories, 9 g protein, 12 g fat, 62 g carbohydrates, 11 g fiber
  21. Summertime Blast: "The combo of melon, basil, and pineapple makes the shake super refreshing," says Franklin Becker, chef of The Little Beet in Manhattan.
    • BLEND THIS: 2/3 cup seedless watermelon, 2 tsp lemon juice, 1/2 cantaloupe, 1 banana, 1/4 cup pineapple, 2/3 cup ice, 4 to 5 fresh basil leaves
    • 182 calories, 3 g protein, 1 g fat, 47 g carbohydrates, 5 g fiber
  22. Matcha Madness Smoothie: Worthy of its Instagram fame, matcha green tea powder contains more antioxidant firepower than regular green tea. Blend it into this muscle-making smoothie that tastes like a vacation in a glass.
    • BLEND THIS: 1 cup coconut milk beverage (not canned coconut milk), 2 scoops plain or vanilla protein powder, 1 tsp matcha tea powder, 1 tbsp cashew butter, 1 tbsp fresh lime juice, 1/4 tsp ginger powder, 1 cup frozen mango cubes
    • 412 calories, 35g protein, 30g carbs, 4g fiber, 15g fat
  23. Blue Bomb Smoothie: This smoothie might be blue, but there's nothing gloomy about it. Cottage cheese is loaded with casein protein, a slow-digesting protein to help supply your muscles with a steady level of fuel.
    • BLEND THIS: 1 cup milk, 3/4 cup plain cottage cheese, 2 tbsp ground flaxseed, 1 tsp orange zest, 1 tsp honey, 1/8 tsp almond extract, 3/4 cup frozen blueberries
    • 395 calories, 34 g protein, 42 g carbs, 7g fiber, 12g fat
  24. The Peach and Protein: Experts say you need at least 30 grams of protein to help muscles grow after a workout. The 42 grams in this mix go down easy.
    • BLEND THIS: 2 peaches (pitted and chopped), 1/2 cup plain Greek yogurt, 3/4 cup cup whole milk, 1/4 cup mint, 1 scoop vanilla protein powder
    • 468 calories, 42g protein, 40g carbs (6g fiber), 13g fat
  25. The Oat Berry: Whole grains, antioxidants, and good fats deliver an artery scrub-and-lube. Plus, more fiber than a large apple!
    • BLEND THIS: 1 1/2 cups mixed frozen berries, 1 cup 1% milk, 1/4 cup rolled oats, 1 tsp honey, 1 tsp almond butter
    • 326 calories, 14g protein, 58g carbs (9g fiber), 7g fat
  26. Berry Blast with Greens: If you have trouble eating your greens, drink them. In this berry-forward shake, you won't even taste the spinach.
    • BLEND THIS: 1 scoop vanilla or strawberry protein powder, 1 cup loosely packed baby spinach, 1 cup frozen mixed berries, Add 6 to 12 oz dairy milk, plant-based milk, or water
    • Per serving: 290 calories, 31g protein, 31g carbs (6g fiber), 7g fat
  27. Cherry Chocolate Banana: This recipe tastes like chocolate.

Other Ways to Add Protein Powder to Your Diet

High-Protein Breakfasts

Protein powder makes a great addition to many breakfast recipes and baked goods. You can stir 1 to 2 scoops (¼ cup to ½ cup) of your favorite powder into pancake and waffle batter, oatmeal, baked oats, overnight oats, breakfast cookies, and muffin batter. Doing so increases the protein amount per serving by 30% to 50%.

Protein Bars

Purchased protein bars are a convenient option to throw in a purse or gym bag. But you can easily make less processed protein bars at home and save some money, too! To add protein powder to a protein bar recipe, replace ½ to ¾ cup of the dry ingredients with an equal amount of a favorite protein powder.

Energy Balls

To add protein powder to an energy balls recipe, replace a portion of the rolled oats (not all of the oats) with protein powder.

Read also: Wound Healing: The Protein Connection

Choosing the Right Protein Powder

As a team of dietitians, we get asked almost weekly about which protein powders we recommend. We’ve put so many protein powders to the test over the years - and we’re constantly sampling new ones, too. The whey protein powder our entire team loves and uses most often in these recipes is Puori Whey. We also love that this one doesn’t contain any low-calorie sweeteners, which often leave a bad aftertaste, especially in baked goods. Instead, Puori is sweetened with just a very small amount of organic coconut sugar. It’s also awesome to know that Puori has received Best-in-Class certifications from the Clean Label Project, a national nonprofit with the mission to bring truth and transparency to food and consumer product labeling.

Common Mistakes to Avoid

The most common mistake when adding protein powder to a recipe is that you add too much protein powder, which results in a gritty texture. The recipe will probably get too crumbly and won’t hold together. Also, think of the flavor profile you’re going for so you don’t create any off-tasting treats. If vanilla or chocolate flavors would taste good in the recipe, use vanilla or chocolate protein powder. Unflavored protein powders and collagen peptides are available and may be more appropriate for the flavor profile of certain recipes.

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