People are often confused when I tell them that I am a Registered Dietitian and a bartender. While I first got into the bar industry to help support myself through college and my dietetic internship, I found that my creativity and passion for nutrition, actually helped me to create healthier and creative drinks for my customers. At my nutrition job at Devon Fitness Club, located in Berwyn, Pennsylvania, there is not a traditional bar; however, we do have a fully stocked “juice bar” where the staff and members can order protein shakes or grab a snack before or after their workout. When I began working at the club, I took an interest in creating new and interesting concoctions for my clients from my experience mixing drinks at the bar. Since so many of my creations became instant hits at the health club, I would like to take the opportunity to share with all of you how you can make these simple, healthy and delicious drinks at your home.

I am constantly recommending easy protein shake recipes to my clients and friends and I have one for either breakfast, lunch or dinner most days of the week. Replacing a meal with a portion-controlled, high protein, low sugar shake can help with weight loss, muscle building, and can help you eat healthy on-the-fly with little clean-up (especially important when you have two jobs!)
The most important tool you’ll need to make the recipes below is a blender. Any basic one will do, but I’ve found that finding one that is dishwasher safe is key! I use whey protein powder for my personal shakes, but any type of protein powder, for example soy, can be substituted. For my calorie counts, I used a protein powder with 25g of protein and 130 calories per scoop. With each recipe yielding approximately 32 ounces, these whey protein shake recipes are filling, fast and flavorsome!

Mint Chocolate:

• 1 scoop chocolate whey protein powder
• 10oz skim or soy milk
• 1/2 frozen banana
• 1/2 tsp peppermint extract
• 4 ice cubes

-This shake is perfect alternative for you if you love mint-chocolate chip ice cream or York peppermint patties. Freeze your banana before-hand by peeling, cutting in half, and in an air-tight zip lock bag. Using frozen banana will help thicken the consistency of the shake.  Approximately 300 calories and 35g protein

Slim Shake:

• 1 scoop vanilla whey protein powder
• 11oz plain coconut water
• 3 frozen strawberries
• 1/2 C frozen blueberries
• 4 ice cubes

-This protein shake is one of the most popular at the club I work at because of its low calorie and high protein content. It is 230 calories with 25g protein! This makes a great “mini meal” or snack to help hydrate after an intense workout!

Thick N’ Creamy Peanut Butter:

• 1 scoop vanilla or chocolate whey protein powder
• 10 ounces skim or soy milk
• 1 Tbsp natural peanut butter
• 1 frozen banana
• 4 ice cubes

-One of my personal favorites! Experiment with other nut butters to find out your favorite blend. 430 calories and 40g protein.

Peach Cobbler:

• 1 scoop vanilla whey protein powder
• 10 ounces skim or soy milk
• 2/3 cup canned peaches (canned in its own natural juices or water)
• 1/2 tsp cinnamon
• 4 ice cubes

-I like to sprinkle cinnamon on top of this shake as well as blending it in. Approximately 300 calories and 35g protein.

Try them out for yourself and let me know what you think!

Photo: Frankie Roberto from London, UK source Wikimedia license CC (?)