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Make a Healthy Protein Shake - 4 Easy Steps

Fitday Editor
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Drinking a healthy protein shake is a great way to start the day, as it can provide the body with sustainable energy. In addition to this, a protein shake can also supply the bones, muscles and cells with protein and help you to keep fit and healthy.

If you are looking to improve your health and energy, here are a few simple steps to make a tasty and healthy protein shake.


  • Good quality whey protein powder
  • Strawberries, bananas or fruit of your choice
  • 3 tablespoons freshly ground Salba (Chica) seeds or flax seeds
  • Unsweetened rice or almond milk


  • Blender
  • Glass

Step 1 - Add the Milk and Fruit

First pour 1 or 1 and ½ cups of unsweetened rice or almond milk into the blender. You can also use soy or plain milk according to your preference. Add the bananas, strawberries or fruit of your choice to the milk. The fruits can either be frozen or fresh, depending on your taste. Frozen fruits are preferred if you want your protein shake to be cold. However, if you don't have frozen fruits, adding ice to the shake is a good idea.

Step 2 - Grind the Flax Seeds

After adding the fruits, add 3 tablespoons of flax seeds to the mix. It is necessary that the seeds are ground so that the nutrients can mix with the shake. Grinding the flax seeds in a mini coffee grinder should be sufficient. Store it the refrigerator so that it does not get spoiled.

Step 3 - Add Whey Protein

Add whey protein powder to the mix. A scoop of this protein powder of about 25 grams should be enough for your protein shake. This type of protein is free of casein and helps to balance blood sugar levels. It can help reduce rampant eating and increase fat loss and energy.

Step 4 - Blend the Mixture

When you have added all these ingredients in the blender, blend them until the pieces of fruit get liquefied and the mixture is smooth. Setting your blender to medium, and gradually increasing it to high for a minute or so, should give you a smooth shake.

When the shake is blended well, you can transfer it to a glass. It is now ready to drink. If you are not going to drink your healthy protein shake immediately, it is important that you add some ground Vitamin C to the shake. This will prevent the protein shake from getting oxidized and become dark in color. Ensure you add the Vitamin C while blending the shake in the blender so that it mixes well.

If you prefer your protein shake a little thicker, add some natural vanilla yogurt. Using a tablespoon of peanut butter in your shake is also a good idea. Peanut butter is said to reduce food cravings and hunger.

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