Top 23 Protein Shake Recipes for Busy, Fit Dads

As a busy and active dad, finding the time and energy to fuel your workouts and recovery is crucial for maintaining your status as the fittest dad on the block.

Protein shakes are one of the most convenient ways to boost your protein intake and support muscle growth. Below are my top 20 protein shake recipes. These are tailored specifically for busy, fit dads who want to pack on muscle mass and get jacked.

As a disclaimer... Whole foods like chicken, lean beef, fruits, and vegetables come first. Supplements are exactly that... a powerful supplement/ aid to a well-rounded diet.

I am now working with 1st Phorm. I would appreciate it if you grabbed some protein through my link here. Thanks in advance!

1. 1st Phorm Post-Workout Stack

Ingredients:

• 12oz Milk

• Phormula 1 Protein

• Ignition (Carbs)

• Creatine Monohydrate

  
  

Instructions: Combine milk, whey protein, creatine, and ignition in a shaker bottle. Shake well and enjoy for a quick protein boost on busy days.

2. Simple Fruit Smoothie

Ingredients:

• 8-12oz Milk

• Vanilla protein powder

• 5 frozen strawberries

• 1 tbsp pumpkin seeds

• 1 tbsp peanut butter

  
  

Instructions: Combine all ingredients in blender and... blend.

3. Green Powerhouse Smoothie

Ingredients:

• 8-12 oz Milk

• Vanilla protein powder

• 1 Scoop optigreens 50

• 1 cubed, frozen kiwi

• 1 tbsp hemp hearts

• ice to tast

  
  

Instructions: Combine all ingredients in blender and... blend.

4. In a Hurry Shake

Ingredients:

• Water

• Whey protein powder

• Creatine powder

• Powdered Gatorade
  

Instructions: Combine water, whey protein, creatine, and powdered Gatorade in a shaker bottle. Shake well and enjoy for a quick protein boost on busy days.

5. The Classic

Ingredients:

• Milk

• Whey protein powder
  

Instructions: Blend or shake milk and whey protein powder until smooth for a classic and nutritious protein shake.

6. Orange Dreamsicle

Ingredients:

• Orange juice

• Vanilla whey protein powder
  

Instructions: Blend orange juice and vanilla whey protein for a refreshing and citrusy protein shake reminiscent of a dreamsicle.

7. My Go-To High-Cal Shake

Ingredients:

• 1 cup oatmeal

• 1 cup milk

• 1 frozen banana

• Whey protein powder

• Creatine powder
  

Instructions: Blend oatmeal, milk, frozen banana, whey protein, and creatine for a high-calorie shake perfect for fueling intense workouts.

I got the Ninja Pro Kitchen System last year for making protein shakes, smoothie bowls, and general kitchen use. It's been a game changer. Check it out here. I do receive commissions, so thank you!

8. Chunky Monkey

Ingredients:

• 1 cup milk

• 1 frozen banana

• Chocolate whey protein powder

• Big scoop of peanut butter
  

Instructions: Blend milk, frozen banana, chocolate whey protein, and peanut butter for a delicious and filling shake.

9. Strawberry and Cream

Ingredients:

• 1 cup frozen strawberries

• 1 cup milk

• Vanilla whey protein powder
  

Instructions: Blend frozen strawberries, milk, and vanilla whey protein for a sweet and creamy protein shake.

10. Vanilla Coffee

Ingredients:

• 1/2 cup cold brew coffee

• 1/2 cup milk

• Vanilla whey protein powder

• Ice cubes
  

Instructions: Blend cold brew coffee, milk, vanilla whey protein, and ice cubes for a caffeinated protein boost.

11. Pina Colada

Ingredients:

• 1 frozen banana

• 1/2 cup fresh pineapple

• 1 cup coconut milk

• Vanilla protein powder

• 1 tablespoon shredded unsweetened coconut
  

Instructions: Blend frozen banana, fresh pineapple, coconut milk, vanilla protein powder, and shredded coconut for a tropical protein shake.

12. Chocolate Chip Cookie Shake

Ingredients:

• 1 1/2 cups almond milk

• Vanilla protein powder

• 1/4 cup dry oats

• 1/4 teaspoon vanilla extract

• Pinch of salt

• Handful of ice cubes

• 1 tablespoon mini chocolate chips

• Stevia (optional)
  

Instructions: Blend almond milk, vanilla protein powder, dry oats, vanilla extract, salt, ice cubes, mini chocolate chips, and stevia for a guilt-free cookie-inspired shake.

13. Tropical Sunrise

Ingredients:

• 1 cup almond milk

• Vanilla protein powder

• 1/2 frozen banana

• 1/2 cup frozen pineapple

• 1/2 cup plain Greek yogurt
  

Instructions: Blend almond milk, vanilla protein powder, frozen banana, frozen pineapple, and Greek yogurt for a refreshing and protein-packed shake.

14. Cinnamon Roll Shake

Ingredients:

• 1 1/2 cups milk

• Vanilla protein powder

• 1/4 teaspoon ground cinnamon

• 1/2 cup vanilla Greek yogurt

• 1/4 cup dry oats

• 1/2 frozen banana
  

Instructions: Blend milk, vanilla protein powder, ground cinnamon, Greek yogurt, dry oats, and frozen banana for a cinnamon roll-inspired treat.

15. Key Lime Pie

Ingredients:

• 1/2 cup vanilla Greek yogurt

• 1 cup milk

• Vanilla protein powder

• 1 tablespoon lime juice

• Stevia (optional)

• Handful of ice cubes
  

Instructions: Blend Greek yogurt, milk, vanilla protein powder, lime juice, stevia, and ice cubes for a tangy and refreshing protein shake.

16. Banana Nut Shake

Ingredients:

• 1 cup milk

• Vanilla protein powder

• 1 frozen banana

• Scoop of almond butter

Instructions: Blend ingredients in your ninja until delicious.

17. Mocha Shake

Ingredients:

• 1/2 cup almond milk

• 1/2 cup cold brew coffee

• Chocolate protein powder

• 1 tsp uswt cocao

• liquid stevia to taste

• handful of ice cubes

Instructions: Blend ingredients in your ninja until delicious.

18. Peanut Butter Cup Shake

Ingredients:

• 1 cup Milk

• Chocolate protein powder

• 1 tsp uswt cocao

• Scoop of Peanut Butter

• handful of ice cubes

Instructions: Blend ingredients in your ninja until delicious

Purchase anything through my 1st Phorm link here, send me a screen shot (IG, email, etc) and I will give you a code for 50% off my TrainHeroic Workout plan.

19. Apple Pie Shake

Ingredients:

• 1 small apple (cored and chopped)

• 1/2 cup vanilla Greek yogurt

• 1/2 cup almond milk

• Vanilla protein powder

• 1/4 tsp cinnamon

• Pinch of nutmeg

• Handful of ice cubes

Instructions: Blend all ingredients for a fall-flavored, protein-packed shake that tastes like dessert.

20. Blueberry Muffin Shake

Ingredients:

• 1/2 cup frozen blueberries

• 1/4 cup dry oats

• 1 cup milk (any kind)

• Vanilla protein powder

• Dash of cinnamon

• Handful of ice cubes

Instructions: Blend for a satisfying shake that mimics the flavor of a blueberry muffin.

21. Chocolate Mint Shake

Ingredients:

• 1 cup milk

• Chocolate protein powder

• 1/8 tsp peppermint extract (a little goes a long way!)

• Handful of spinach (optional for color/nutrition)

• Handful of ice cubes

• 
  

Instructions: Blend until smooth for a cool, refreshing, mint-chocolate shake.

22. Caramel Macchiato Protein Shake

Ingredients:

• 1/2 cup cold brew coffee

• 1/2 cup milk

• Vanilla or caramel-flavored protein powder

• 1 tsp sugar-free caramel syrup (like Torani or Jordan’s Skinny Syrups)

• Ice cubes

Instructions: Blend for a sweet coffeehouse-style shake with a protein punch.

23. Another Green Shake

Ingredients:

• 1/2 frozen banana

• 1 cup unsweetened almond milk

• Vanilla protein powder

• Handful of spinach

• 1 tbsp chia seeds or flaxseed

Handful of ice

Instructions: Blend for a nutrient-dense green shake that doesn’t taste “too green.”

Two follow up videos:

1: My Favorite 1st Phorm Post-Workout Stack:

2: My latest YouTube on Defeating the Dad Bod: