Whether as a light breakfast, snack or pre-workout, protein shakes are a simple and efficient way to meet your daily protein needs. But protein powder and water alone become monotonous in the long run. Below you will find inspiration and suggestions for what your next protein shake could look like.
breakfast protein shakes and smoothies
Sometimes things just go too fast in the morning. If there is no time left for breakfast, protein shakes and smoothies are ideal. Whether fruity or sweet, you don’t have to miss out on anything and still cover your daily protein needs perfectly.
The Protein Chocolate Chino
Especially in the morning, it’s never a bad idea to opt for a protein shake with a wake-up effect. The slightly modified Protein Schokochino not only provides you with a good portion of protein, but also a little caffeine kickstart in the morning.
The ingredients
- 200 ml milk
- 100 ml coffee
- 1 scoop of protein powder of your choice
- 1 teaspoon maple syrup
- 1 banana
- 1 teaspoon cocoa powder
The preparation
Put all ingredients in a blender, mix well and serve the finished chocolate china in a glass.
Tip: If you swap the milk and maple syrup for plant-based alternatives, the chocolate kino is even vegan.
Very Berry Protein Smoothie
The Very Berry Protein Smoothie is a hit, especially in summer. This protein drink combines the sweetness of berries with the power of high-quality protein to ensure a healthy and delicious start to the day.
The ingredients for 2 servings
- 350 ml milk (alternatively water or yoghurt)
- 1 scoop of vanilla-flavored protein powder
- 120 g frozen strawberries
- 60 g frozen raspberries
- 120 g blueberries
- 60 g blackberries
The preparation
Put all ingredients in a blender, mix well and serve the finished smoothie in a glass.
Tip: If you swap the milk for a plant-based alternative, the Very Berry Smoothie is even vegan.
There Porridge Protein Shake
For all porridge lovers among you, there is the Porridge Protein Shake. For those mornings when you can’t get enough of your daily porridge, but you don’t want to completely forgo your beloved breakfast.
The ingredients
- 200 ml milk
- 1 teaspoon rolled oat flakes
- 2 pitted dates
- 1 teaspoon hazelnuts
- 1 measuring spoon protein powder of your choice
- 1 teaspoon chia seeds
- Cinnamon to taste
- A pinch of salt
The preparation
Put all ingredients in a blender, mix well and serve the finished smoothie in a glass.
Tip: If you swap the milk for a plant-based alternative, the porridge smoothie is even vegan.
Starke Pre-Workout Smoothies
Why a pre-workout smoothie? A pre-workout smoothie has the advantage that you don’t have to prepare a large meal and you get a lot of valuable nutrients in one go. It’s always worth eating a little something before training. However, you shouldn’t eat too much or too heavy. A smoothie an hour before training is the ideal solution. This way you recharge your batteries and are much more efficient.
Green Pre-Workout Smoothie
Filled with proteins, carbohydrates and healthy fats, this green smoothie is the ideal energy source before a strenuous workout.
The ingredients
- 60 g baby spinach
- 400 ml almond milk
- 1 apple (chopped)
- 1 banana
- 30 g oatmeal
- 1 tablespoon coconut oil
- 1/2 teaspoon cinnamon
The preparation
Put all ingredients in a blender, mix well and serve the finished smoothie in a glass.
The Citrus Energy Booster
Lemon and orange, together with spinach, provide the necessary energy and are therefore the ideal power booster before training.
The ingredients
- 1 orange (peeled and divided)
- Juice of one lemon
- 40 g baby spinach
- 2 carrots (chopped)
- 350 ml almond milk
- 1 peach (frozen or fresh in pieces)
The preparation
Put all ingredients in a blender, mix well and serve the finished smoothie in a glass.
Snack Smoothies
When we get hungry, we quickly reach for chocolate or other sweets. But be careful, with a little more work you can mix up a tasty protein shake. This will not only satisfy your craving for something sweet, but will also provide you with plenty of protein.
Almond Honey Shake
This shake is the ultimate filling shake and is also rich in unsaturated fatty acids and fiber. Plus, the honey in the shake gives it a sweet taste so you won’t be tempted to snack on anything else!
The ingredients
- 300 ml milk
- 2 tablespoons low-fat curd
- 1 banana
- 1 teaspoon honey
- 8 almonds
The preparation
Put all ingredients in a blender, mix well and serve the finished shake in a glass.
Tip: If you swap the milk for a plant-based alternative, the porridge smoothie is even vegan.
The Nut Explosion
This true protein explosion not only provides a huge amount of high-quality protein, but also keeps you full for an extra long time thanks to the many unsaturated fatty acids and fiber it contains.
The ingredients
- 200 ml almond milk
- 1 medium banana
- 30 g protein powder (nut flavor)
- 15 g protein powder (chocolate flavor)
- 3 crushed Brazil nuts
- 1 tbsp peanut butter
The preparation
Put all ingredients in a blender, mix well and serve the finished shake in a glass.
Vegane Shakes und Smoothies
Vegans don’t have to miss out on anything when it comes to shakes and smoothies. Vegan milk alternatives make it easy to meet your protein needs with protein shakes, even if you’re on a purely plant-based diet.
Der Chia Very Berry Protein Smoothie
A slightly modified version of Very Berry with chia and hemp seeds.
The ingredients
- 100 g berries of your choice
- 20 g chia seeds
- 20 g hemp seeds
- 1 teaspoon honey
- 300 ml plant-based drink of your choice
- 1 measuring spoon vanilla-flavored protein powder
- a few ice cubes
The preparation
Put all ingredients in a blender, mix well and serve the finished smoothie in a glass.
Cashew Banana Shake
This cashew banana shake does not require any protein powder and tastes incredibly good
The ingredients
- 250 ml almond milk
- 1 banana
- 30 g cashew butter
- 20 g hemp seeds
- 1 teaspoon honey
- 1/2 teaspoon cinnamon
- 1/4 teaspoon ground vanilla
The preparation
Put all ingredients in a blender, mix well and serve the finished smoothie in a glass.
S Chocolate Cheer Salmon
The Chocolate Chia Shake also provides a lot of healthy proteins without any protein powder!
The ingredients
- 250 ml water
- 50 g cashews
- 2 tbsp chia seeds
- 1 tbsp cocoa powder
- 2 tsp rice syrup
- 1/4 tsp ground vanilla
The preparation
Put all ingredients in a blender, mix well and serve the finished smoothie in a glass.