• Lauren

One Strong Protein Shake

Well guys, you’ve stuck it out with me here on the blog for a whole 3 months, so I suppose we know each other well enough to share protein shake recipes 🤣

Some people just mix some whey with water or milk and call it a day, but I love the healthy “treat” factor of an exceptional shake. This is the exact shake I consume either immediately before or after my workout. Hope you enjoy it as much as I have!

One Strong Protein Shake

Makes 1 serving

Cook time: 5 minutes

Friendly Disclosure: This ingredient list contains Amazon Associate links which means if you purchase something from one of the links, I’ll receive a small portion of the sale. Rest assured, I never link to anything unless I use it and absolutely love it. Thank you ahead of time!


8 oz. Unsweetened Vanilla Almond Milk

32g Optimum Nutrition Naturally Flavored Vanilla (or your favorite vanilla whey protein)

2 tablespoons flaxseed

158g frozen banana chunks


1 teaspoon Creatine Monohydrate (if you’re into that sorta thang 💪)

1 tablespoon Sweet’s Syrup*

Dash of Cinnamon

*Sweet's Syrup is a Charlotte, North Carolina local product made with elderberries and raw honey. It's basically an all-natural immunity support and allergy supplement. This particular brand compliments the shake well due to it's delicious clove and cinnamon flavoring- just know that if you replace it with another elderberry syrup, it may not taste quite the same!

**Note: The frozen banana chunks will probably require a decent blender. Doesn't have to break the bank, just something a little more powerful than the $15 Walmart model. I've used a 1000 Watt Ninja Pro for over a year and it works just as well as the day I bought it. I purchased it for ~$90 and you can still buy the exact same model here :)


1. Preliminary freezing of the bananas: I freeze in batches of 6-7 bananas (ripeness is up to you, but the more brown the skin is, the sweeter the banana). Get a cookie sheet out, line with non-stick foil, peel bananas, cut bananas into 1-2 inch long chunks, distribute on cookie sheet, and freeze for 2+ hours. After freezing, I store the chunks in a freezer-safe tupperware container.

2. Add almond milk, whey, creatine, flaxseed, syrup, and cinnamon to blender and turn on.

3. Measure out 158g of frozen banana, stop blender, add bananas, and blend for an additional 2 minutes.

4. Voila! It should be noted that I use a “the thicker, the better” mentality for my shakes and this one fits the bill. If you’re not a triple thick shake gal, I’d blend for a minute or to when banana chunks are just blended.

Nutrition Facts: 376 kcal, 29g Protein, 10g Fat, 48g Carbohydrates

Cost Breakdown:

8 oz HT Unsweetened Almond Milk: $.31

32g ON Gold Standard Whey: $.85

2 tbsp Flaxseed: $.16

158g banana: ~.50

Total cost: $1.82 per shake

What's in your favorite protein shake?