Recipes

Twelve shakes, all under 300 calories

Every macro figure on this page is summed from the ingredient quantities listed, not estimated. Each build names the ProEnergy flavour it is designed around, and every one of them carries at least 20 g of protein.

Morning

Morning builds

Cold brew vanilla

Built on Vanilla

1 scoop ProEnergy vanilla isolate (25g)

10 oz cold brew coffee, unsweetened

1/4 cup unsweetened almond milk

1 cup ice

Pinch of cinnamon

Blend the cold brew and ice first so the ice breaks down, then add the powder for ten seconds only. Over-blending whey in coffee foams it into a head you will be chewing.

Calories

105

Protein

21 g

Carbohydrate

0 g

Fat

1 g

Oat and banana

Built on Vanilla

1 scoop ProEnergy vanilla isolate (25g)

1/3 cup rolled oats (30g)

1 small banana (100g)

1 cup unsweetened almond milk

1/2 tsp cinnamon

Soak the oats in the milk for five minutes before blending. It saves the blender and gives a smoother body.

Calories

329

Protein

26 g

Carbohydrate

45 g

Fat

5 g

Green start

Built on Unflavored

1 scoop ProEnergy unflavored isolate (23g)

2 cups spinach (60g)

1/2 green apple (90g)

Juice of half a lime

1 cup water and ice

Blend the spinach with the water alone until there is no leaf texture left, then add everything else. Unflavored isolate is the right choice here because vanilla fights the lime.

Calories

146

Protein

22 g

Carbohydrate

16 g

Fat

0 g

Berry and yoghurt

Built on Strawberry

1 scoop ProEnergy strawberry isolate (24.5g)

1/2 cup frozen mixed berries (75g)

1/2 cup plain nonfat Greek yoghurt (120g)

3/4 cup water

Frozen berries do the work of ice without diluting anything. Add the yoghurt last so it does not warm in the blender.

Calories

329

Protein

26 g

Carbohydrate

45 g

Fat

5 g

Post-training

Post-training builds

Salted almond

Built on Vanilla

1 scoop ProEnergy vanilla isolate (25g)

1 tbsp almond butter (16g)

1 cup unsweetened almond milk

1/8 tsp sea salt

1 cup ice

The salt is not optional. A pinch of it is what makes almond and vanilla taste like something rather than nothing.

Calories

218

Protein

24 g

Carbohydrate

4 g

Fat

12 g

Chocolate recovery

Built on Chocolate

1 scoop ProEnergy chocolate isolate (27g)

2 medjool dates, pitted (48g)

1 cup unsweetened almond milk

1 tsp cocoa powder

1 cup ice

The dates are here on purpose. After a hard session the carbohydrate is doing a job, and whole fruit sugar is a better vehicle for it than a scoop of dextrose.

Calories

265

Protein

23 g

Carbohydrate

40 g

Fat

4 g

Tart cherry

Built on Unflavored

1 scoop ProEnergy unflavored isolate (23g)

1/2 cup tart cherry juice

1/2 cup water

1 cup ice

Tart cherry juice is associated with reduced perceived soreness after eccentric work. Unflavored keeps the fruit in front.

Calories

148

Protein

20 g

Carbohydrate

17 g

Fat

0 g

Coconut and mango

Built on Vanilla

1 scoop ProEnergy vanilla isolate (25g)

3/4 cup frozen mango (120g)

1/4 cup light coconut milk

3/4 cup water

Frozen mango blends to a thick puree that carries the coconut. Use light coconut milk or the fat runs away with the calorie count.

Calories

197

Protein

21 g

Carbohydrate

19 g

Fat

4 g

Dessert-adjacent

Dessert-adjacent builds

Espresso chocolate

Built on Chocolate

1 scoop ProEnergy chocolate isolate (27g)

1 shot espresso, cooled

1 cup unsweetened almond milk

1 tsp cocoa powder

1 cup ice

A single shot of espresso does not make it taste of coffee. It makes the chocolate taste more like chocolate.

Calories

135

Protein

22 g

Carbohydrate

4 g

Fat

4 g

Peanut butter cup

Built on Chocolate

1 scoop ProEnergy chocolate isolate (27g)

1 tbsp peanut butter (16g)

1/2 frozen banana (50g)

1 cup unsweetened almond milk

1 cup ice

The heaviest shake here at just under 300 calories. Treat it as a meal rather than a snack.

Calories

259

Protein

26 g

Carbohydrate

16 g

Fat

11 g

Strawberries and cream

Built on Strawberry

1 scoop ProEnergy strawberry isolate (24.5g)

1 cup frozen strawberries (150g)

1/4 cup low fat cottage cheese (56g)

1/2 tsp vanilla extract

3/4 cup water

Frozen strawberries and a splash of vanilla extract. The cottage cheese is what makes it read as cream, and it blends out completely.

Calories

189

Protein

28 g

Carbohydrate

14 g

Fat

1 g

Vanilla chai

Built on Vanilla

1 scoop ProEnergy vanilla isolate (25g)

1 cup strong brewed chai, unsweetened, chilled

1/4 cup unsweetened almond milk

Pinch each of cardamom and cinnamon

1 cup ice

Brew the chai strong, chill it fully, then blend. Adding whey to hot tea will curdle it and there is no recovering from that.

Calories

106

Protein

20 g

Carbohydrate

2 g

Fat

1 g

Macros are summed from typical published values for each ingredient at the quantity stated, rounded to whole grams. Your own totals will shift with brand and portion size.

Unflavored is the one to buy for cooking

Four flavours, mix and match at case pricing, with free shipping over $50.