Weight gainer, MRP and Protein Shake recipes!

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    Smile Weight gainer, MRP and Protein Shake recipes!


    MRP Shakes
    1 cup dry old fashioned oats
    1.5 scoops of whey or custom mix
    1tbsp of all natty PB
    u can add a banana if bulking or fresh strawberries
    1-2 packets of splenda

    Chocolate Banana Shake
    1 to 2 scoops of Chocolate Protein
    6 to 8 ounces of water
    4 to 6 ice cubes
    1 banana
    Mix in a blender on medium for 1 minute.
    Pour into a tall glass. Enjoy!

    Chocolate Strawberry Blast
    1 to 2 scoops of Chocolate Protein
    6 to 8 ounces of water
    4 to 6 ice cubes
    8 strawberries
    Mix in a blender on medium for 1 minute.
    Pour into a tall glass. Enjoy!

    Vanilla Banana Creamy
    1 to 2 scoops of Vanilla MRP
    6 to 8 ounces of whole (or 2%) milk
    6 ice cubes
    1 banana
    Mix in a blender on medium for 1 minute.
    Pour into a tall glass. Enjoy!

    Raspberry Chocolate Thick
    1 to 2 scoops of Chocolate MRP
    6 to 8 ounces of whole (or 2%) milk
    6 ice cubes
    8 raspberries
    Mix in a blender on medium for 1 minute.
    Pour into a tall glass. Drink or eat with a spoon!

    Banana Cheerio Quickfast
    Great for a super fast morning meal.
    1 to 2 scoops of Chocolate Protein
    6 to 8 ounces of water
    4 to 6 ice cubes
    1 banana
    3/4 cup of original cheerios
    Mix in a blender on medium for 1 minute.
    Pour into a tall glass. Enjoy!

    Orange Creamsicle
    1 to 2 scoops of Vanilla Protein
    6 to 8 ounces of water
    4 to 6 ice cubes
    1 or 2 Peeled Oranges
    Mix in a blender on medium for 1 minute.
    Pour into a tall glass. Enjoy!

    Blueberry Blaster
    1 to 2 scoops of Vanilla Protein
    6 to 8 ounces of water
    4 to 6 ice cubes
    20 to 30 blueberries
    Mix in a blender on medium for 1 minute.
    Pour into a tall glass. Enjoy!

    Vanilla Smoothie

    1 C. ice
    1 C. Milk
    3 Tbsp of fat free/sugar free instant pudding (choc or vanilla)
    1 or 2 servings vanilla protein powder

    Orange Cremsicle Smoothie

    1 c. fat free vanilla yogurt
    1 c. ice
    1/2 can of diet sunkist soda
    1 or 2 scoops vanilla protein powder

    Homemade Weight Gainer
    You take two scoops of protein powder, any flavour.
    2 tablespoons of peanut butter.
    1 Banana
    12 oz of 1% milk.

    This shake gives you about
    65g of protein
    70g of carbs
    20g of fat(mostly good)

    for a total of about 720 cal.
    Nutritional values might change depending on protein powder used etc

    Oatmeal Meal Replacement Shake
    This is a homemade meal replacement that contains all the nutrition of a hearty bowl of oatmeal. It's got complex carbs, protein, and a little good fat to extend its contribution to your energy stores. If you expect the rest of the day to be hectic, why not double it up and take half of the shake to work to ensure you don't skip a meal just because you'll be stuck in a meeting.

    Ingredients:

    ½ cup dry measure oatmeal, cooked in water and cooled
    1-2 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.

    Nutritional Information for added ingredients (excludes milk & protein powder):

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

    Yogurt protein shake (no protein powder required)

    This shake is great for post slin.

    16oz skim milk
    2 cups of fat free yogurt, blueberry, strawberry, keyline, peach are all good.
    Blend with hand mixer or in blender.

    Nutritional info.
    400 calories
    0 fat
    75 Carbs
    36 protein.

    Peanut Brittle Protein Shake

    This is a delicious favorite I discovered quite by accident as I sat staring at my "boring" vanilla protein powder and wanting something sweet. This mimics peanut brittle only in taste. It won't send your blood sugar soaring and it's a fun way to get in some healthy unsaturated fat.

    Ingredients:

    1-2 scoops vanilla protein (as directed on label)
    1 tbsp sugar-free instant butterscotch pudding mix, dry
    1 tbsp natural peanut butter, chunky
    8 oz. cold water or lowfat milk.
    3-6 ice cubes

    Directions:

    Add all ingredients to blender, blend, and serve. I like to add the peanut butter in last so it stays a little chunky, just like the peanut brittle it is replacing.

    Nutritional Information for added ingredients (excludes milk & protein powder):
    Per Serving:
    Calories - 108
    Carbs - 6 g
    Protein - 4g
    Fat - 8 g
    Fiber - 1g

    The Hulk

    This is a pistachio flavored shake that I came up with one busy morning for my son. He loved it because it was green and walked around the rest of the day doing lat spreads that "ripped" his shirt. I loved it because it only added 19 calories to my protein shake.

    Ingredients:

    1-2 scoops vanilla protein (reccomended on label)
    1 ½ tbsp sugar-free pistachio pudding mix
    1 mint leaf or a few drops peppermint extract (optional)
    1 few drops green food coloring (optional)
    8 oz. cold water or low-fat milk
    3-5 ice cubes

    Directions:

    Add all ingredients to blender, blend, and pour into cup. This tastes great without the mint so don't worry if you don't have it around. The shake is a light green even without the food coloring but if you want it green (like The Hulk!), you'll need a few drops.

    Nutritional Information for added ingredients (excludes milk & protein powder):
    Per Serving:
    Calories - 19
    Carbs - 5g
    Protein - 0g
    Fat - 0g
    Fiber - 0g

    Stawberry smoothie

    5 large strawberries
    6 oz. light (reduced sugar) fat-free strawberry yogurt, frozen
    (This is one container of Yoplait)
    4 oz. Crystal Light or other sugar-free lemonade
    2 serving protein powder
    Optional additives for increased nutrition
    Put all ingredients into blender.
    Blend until smoothie consistency is reached!

    Nutritional Information:
    Serves 2, per serving:
    Fat: 0 g
    Calories: about 70
    doesn't include protein powder

    Pinapple Orange Banna Smoothie

    1 banana
    6 oz. light (reduced sugar) fat-free peach yogurt, frozen
    (This is one container of Yoplait)
    6 oz. (1 can) Dole Pine-Orange-Banana juice
    2 servings protein powder.
    Put all ingredients into blender.
    Blend until smoothie consistency is reached! If drink is too thick, add orange juice.

    Nutritional Information:
    Serves 2, per serving:
    Fat: .5 g
    Calories: about 143 (the banana is high in calories, about 105)
    Doesn't include protein powder

    Choclate Peanut Butter Banana Smoothie

    1 banana
    2 Tbs. Peanut Butter (chunky or smooth... whatever you prefer!)
    1-2 squirts of Hershey's reduced calorie chocolate syrup
    1 Tbs. wheat germ
    6 oz. soy milk
    2 servings protein powder

    Put all ingredients into blender.
    Blend until smoothie consistency is reached!

    Nutritional Information:
    Serves 2, per serving:
    Fat: 5 g
    Calories: about 170
    doesn't include protein powder

    Apple Peach Kick Smoothie

    1 fresh peach
    1/3 cup non-fat milk
    1/4 cup of frozen apple juice concentrate
    2 servings protein powder

    Peal 1 fresh peach. Cut it into thin slices. Put into a plastic bag with a zipper bag, laying flat. Put the plastic bag into the freezer for 1-2 hours. Take out 1/4 of the peaches and break them into pieces. Mix in a blender with 1/3 cup of milk and 1/4 cup of frozen apple juice concentrate. Cover and blend until smooth. pour into a glass, and add more peach slices for peachy ice cubes!

    **Recipe courtesy of PROFRALPH@aol.com

    Nutritional Information:
    Serves 1, per serving:
    Fat: 0 g
    Calories: unknown
    doesn't include protein powder

    Pumpkin Pie Shake

    Vanilla Protein
    2 equal packets
    1-2 Tbsp. Pumpkin (canned)
    Dash nutmeg and pumpkin pie spice
    Ice, H20, blend

    If you can afford te carbs & sugar in your diet throw a grahm cracker in the blender.....mmm

    Pina colada smoothie.

    1 6oz container nonfat coconut yogurt (frozen)
    1/2 banana (frozen)
    1/2 of a 20 oz can crushed pineapple
    1 c. nonfat milk
    2 servings portein powder

    Put all ingredients into blender.
    Blend well until smoothie consistency is reached!


    Nutritional Information:
    Serves 2, per serving:
    Fat: .5
    Calories: 185
    not including protein powder

    Tangy Summer Smoothie

    1 nectarine
    6 oz. light (reduced sugar) fat-free peach yogurt, frozen
    (This is one container of Yoplait)
    1/2 c. Dole Pine-Orange-Guava juice (comes in a carton)
    1/2 c. Crystal Light or other sugar-free lemonade
    2 servings protein powder

    Put all ingredients into blender.
    Blend until smoothie consistency is reached!

    Nutritional Information:
    Serves 2, per serving:
    Fat: 0 g
    Calories: about 110
    Doesn't include protein powder

    Melon Madness Smoothie

    1 cup of peach fat-free yogurt, frozen
    1 cup skim milk
    1/2 cup cantaloupe
    1/2 cup honey dew melon
    4 ice cubes
    1/2 cup strawberries (or subsitute with watermelon)
    2 servings of protein powder

    Put yogurt, milk, and strawberries into blender. Blend on high for about 30-45 seconds. Then add in cantaloupe, melon, and ice. Blend once again on high for 1 minute.

    Nutritional Information:

    Serves 2, per serving:
    Fat: 0
    Calories: 190
    Doesn't include protein powder

    Cantelope Cherry Smoothie

    1/2 cantaloupe (peeled, seeded, and sliced)
    1/2 cup apple or apricot juice
    2-3 pitted cherries
    1/4 cup raspberries or blackberries
    3-4 ice cubes
    2 servings protein powder

    Put all ingredients into blender.
    Blend until smoothie consistency is reached!

    Nutritional Information:
    Serves 2, per serving:
    Fat: unknown
    Calories: unknown

    Black and Blue Smoothie

    1/4 cup blueberries
    1/4 cup blackberries
    1 banana
    1/2 cup apple juice
    1/3 cup raspberry sorbet
    2 servings protein powder

    Nutritional Information:
    Serves 2, per serving:
    Fat: .5 g
    Calories: 150
    Doesn't include protein powder.

    Carrot Smoothie

    2 cups carrot juice
    1/2 cup apple juice
    6 oz. non-fat vanilla or plain yogurt, frozen
    1 banana

    Nutritional Information:
    Serves 2, per serving:
    Fat: .5 g
    Calories: about 235
    Doesn't include protein powder.

    This one is called the Macho Power Shake

    1 cup nonfat soy milk (such as Healthy Valley Soy Moo)
    1/2 cup orange juice
    1 banana
    1/2 cup cantaloupe
    1 T. peanut butter
    1/2 cup strawberries, fresh or frozen (without sugar)

    Nutritional Information:
    Serves 2, per serving:
    Fat: 5
    Calories: 205
    Doesn't include protein powder.

    Berry Good Shake

    Ingredients:

    Mix 2 scoops of Berry Protein with
    4 strawberries
    15 blueberries
    16 ounces of nonfat milk
    1.2 cup of ice cubes.

    It is so good that you should serve it with a little umbrella in it!

    Protein-Carb Almond Blast

    Ingredients:

    Mix 2 Scoops of Vanilla Protein
    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.

    It's like pudding!

    Strawberry Nut Shake

    Ingredients:

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

    Plum Ice Shake

    Ingredients:

    Mix 2 scoops of Vanilla protein
    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 Chocolate Protein
    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 Chocolate Protein
    1 cup of skim milk
    5 ice cubes
    1 cup of water
    1 spoonful of instant coffee!

    Tastes like a gourmet concoction!

    Wild Berry Boost

    Ingredients:

    2 scoops vanilla protein
    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 1 teaspoon creamy peanut butter
    16 ounces nonfat milk
    1/2 cup ice cubes

    Creatine Catalyst

    Ingredients:

    2 scoops vanilla flavor whey protein powder
    5 Granny Smith apples
    5 grams (one teaspoon) Creapure*reatine powder
    1/2 cup ice cubes

    Cinnamon Roll Protein Shake

    Ingredients:

    2 scoops vanilla protein powder
    1 tbsp sugar-free instant vanilla pudding
    1/4 tsp cinnamon
    1/2 tsp imitation vanilla (or 1/4 tsp extract)
    1 packet artificial sweetener
    a few dashes butter flavor sprinkles or butter-flavor extract
    8 oz. water (or low-fat milk)
    3 ice cubes
    Directions:

    Add all ingredients to blender, whip, and serve.

    Nutritional Information:

    Aor added ingredients (excludes protein powder & use of milk)
    Calories - 25
    Carbohydrates - 5g
    Protein - 0g
    Fat - 0 g
    Fiber - 0 g

    Nada Colada Protein Shake

    Ingredients:

    2 scoops vanilla protein powder
    1/2 c pineapple-orange juice*
    1/4 tsp rum extract
    1/4 tsp coconut extract (or 2 tbsp shredded coconut)
    1 packet artificial sweetener
    4 oz. water (or low-fat milk)
    3-6 ice cubes
    Low-carb version: Omit juice and use 1/2 tsp sugar-free pineapple-orange drink mix (dry). Increase water or milk to 8 oz.

    Directions:

    Add all ingredients to blender, whip, and serve.

    Nutritional Information:

    for added ingredients (excludes protein powder & use of milk)
    Calories - 61
    Carbohydrates - 15g
    Protein - 0g
    Fat - 1g
    Fiber - 0g

    Strawberry Cheesecake

    Ingredients:

    10 oz pure water
    8 frozen strawberries
    4 tbs. low fat sour cream
    10-15 drops liquid stevia (optional)
    1.5 oz. protein of choice

    Blueberry Dream

    Ingredients:

    10 oz. Pure water
    1/2 cup fresh or frozen blueberries
    1.5 oz. protein of choice
    2 tsp. flax seed oil
    15 drops liquid stevia (optional)

    Fat Burning Peaches and Cream

    Ingredients:

    8 oz. pure water
    1 ripe peach
    2 tbs. low fat sour cream
    8 drops liquid stevia (optional)
    1.5 oz protein of choice

    Tropical Treat

    Ingredients:

    8 oz. pure water
    1/2 banana (frozen)
    2 tbs. low fat sour cream
    1 tsp. coconut extract
    10-15 drops liquid stevia (optional)
    1.5 oz. protein of choice (vanilla flavor)

    Tropical Pleasure

    Ingredients:

    8 oz. pure water
    1/2 tsp. pineapple extract
    1/2 tsp. coconut extract
    1 tbs heavy cream
    1/2 frozen banana
    1 heaping scoop (1 oz) of Egg Protein
    Stevia or Agave to taste (optional)
    2-3 ice cubes (optional)

    Chocolate Almond Delight

    Ingredients:

    10-12 oz. pure water
    15 raw almonds
    1/2 tsp. coconut extract
    1.5 oz protein of choice (chocolate flavor)
    Stevia to taste (optional)
    3-5 ice cubes (optional)
    (first, blend the almonds until creamy smooth in 1/2 the water, then add the rest of the ingredients)

    Chocolate Lovers

    Ingredients:

    12 oz pure water
    1 tsp. pure cocoa powder
    2 tbs. low fat sour cream
    10-15 drops liquid stevia
    2 oz. protein of choice (chocolate flavor)
    2 tsp. flax seed oil

    High Energy Shake!

    Ingredients:

    10 oz pure water
    10 strawberries (Fresh or Frozen)
    1 tbs. flax seed oil
    1/2 tsp vanilla extract
    1 heaping scoop (1 oz) of protein of choice
    Stevia to taste (optional)
    2-3 ice cubes (optional)

    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
    Stevia to taste (optional)

    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
    Stevia to taste (optional

    Weight Gainer

    Ingredients:

    14 oz. pure water
    2 bananas or 2 scoops YAM Power
    3 tbs. peanut butter
    6 drops liquid stevia (optional)
    2 oz. protein of choice

    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
    1 tsp spirulena
    The spirulena definately changes the color and flavor of this shake alot! So if you cant get used to the taste simply leave it out. The shake provides carbs, protein and plenty of vitamins/minerals, so you can easily use it as a meal replacement.

    Rock N' Roll Protein Shake

    Here is my favorite protein smoothie I have for breakfast a few times a week! If you are close to a show, knock out the banana and essence! This shake gives you a good start to the day with high protein, good fats, good carbs giving potassium.

    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
    1 tsp spirulena

    HAPPY BLENDING!!

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    Grassroots082's Avatar
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    nice list jack, ill give a few of them a shot.

    1 cup dry old fashioned oats
    1.5 scoops of whey or custom mix
    1tbsp of all natty PB
    u can add a banana if bulking or fresh strawberries
    1-2 packets of splenda

    Used that one quite a bit in the past
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    yes i finde that 1 very gd for bulking. I think my list will give every1 something differnt 2 try for thoughs who are bord wiv the same tasteing shake all the time!
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    Thanks a ton!! Just printed these all out. Getting ready to start a bulker Oct 1st.
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    no probs dude!
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    My current shake:
    2 Tbsp. Peanut Butter
    2 cups milk
    1 cup oatmeal
    1 container of coffee flavored yogurt
    2 scoops chocolate protein powder

    It's good, but what can I replace the oatmeal with and still get the carbs/calories and most of the nutritional value? (I'm bulking)
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    Copy...Paste.....Nice list Bro!!!
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    Wow, nice list.
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    Will try! Thx
  

  
 

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