5 Low Calorie High Protein Shakes For Beginners

Looking for delicious low calorie high protein shakes to maintain your healthy diet? We have included 5 shakes that are made for beginners and making them is ridiculously easy.

Now go to the recipe section and learn the delicious ingredients you need to grab to make them.

Low-Calorie High Protein Shakes Recipes

Find the variation, combinations, and flavors for a high protein and low calorie shake out. All you have to do is scroll down the screen to reach the step-by-step guide. We can’t wait to share these recipes with you.

5 Low-Calorie High Protein Shakes

1. Strawberry – Peanut Butter Protein Shake (1 Serving)

Low Calorie High Protein Shakes

Strawberry and Peanut Butter Shake

Nutritional Facts

Calories: 335

Net Carb: 23g

Total Fat: 9g

Protein: 38g


Milk (1 cup, skim)

Strawberries (3 large)

Whey protein powder (strawberry if possible but it doesn’t matter)

Peanut butter (1 tbsp, unsweetened)

Green apple (1/4)

Recipe – 5min prep time

Chop the apple and strawberry.

Put all the ingredients in the blender and blend until you get a smooth consistency.

2. Nectarine – Mango Protein Shake (1 Serving)

Low Calorie High Protein Shakes – Nectarine and Mango Shake

Nutritional Facts

Calories: 298

Net Carb: 28g

Total Fat: 4g

Protein: 36g


Milk (1 cup, skim)

Nectarine (1/4, large)

Mango (1/4)

Whey protein powder (1 scoop)

Almonds (5, raws)

Recipe – 5 min prep time

Chop the nectarine and mango.

Put all the ingredients in the blender and blend until you get a smooth consistency.

3. Banana Protein Shake (1 Serving)

Banana Shake

Banana Shake

Nutritional Facts

Calories: 303

Net Carb: 31g

Total Fat: 4g

Protein: 35g


Milk (1 cup, skim)

Whey protein powder (1 scoop)

Banana (1/2, medium)

Peanut butter (1 tsp)

Apple (1/4, medium)

Recipe – 5min prep time

Chop the banana and apple.

Put all the ingredients in the blender and blend until you get a smooth consistency.

Sprinkle some cinnamon as the topping.

4. Vegetable Protein Shake without Protein Powder (1 Serving)

Vegetable Protein Shake Recipe

Nutritional Facts

Calories: 270

Net Carb: 13g

Total Fat: 9g

Protein: 31g


Curd cheese (a little less than 1 cup)

Tomato (1, medium)

Spinach (1 1/2 cups)

Water for consistency (Approximately 1 cup)


Make sure you wash the spinach thoroughly and put it in the blender.

Wash the tomato, cut it into four parts and add it to the spinach.

Finally, add the curd cheese and mix for a short time.

After adding some water, continue mixing until it reaches a smooth consistency.

Tip: You can adjust the consistency as you wish with the amount of water you add. For this, add water little by little so that you can adjust the consistency correctly.

5. Yogurt and Oats Protein Shake Without Protein Powder (1 Serving)

Low Calorie High Protein Shakes

Low Calorie High Protein Shakes – Yogurt and Oat Protein Shake Recipe

Nutritional Facts

Calories: 330

Net Carb: 41g

Total Fat: 4g

Protein: 29g


Strawberry (1 cup, unthawed)

Greek yogurt (1 cup)

Oats (1/2 cup)


Blend all ingredients.

Then take it into the serving glass.

Tip: You can use 1/2 tsp of olive oil or coconut oil

Tip: For the sweet version, add 1 tsp of honey


You’ve seen 5 different protein shake recipes with and without protein powder above. You can add or cut ingredients as you wish according to your taste.

But please note that these additions or cuts will change the protein and calorie values.

For cool versions, you can use ice cubes in each shake.

If you find it too sweet, add berries and if you think the shake needs more sweetness, use a small amount of honey instead of increasing the banana ratio.

You can put your shakes in a lid-closed container and keep them in the refrigerator for 4-5 hours. If you think you can’t drink it all at once, cut it in half and consume it within a few hours.

Bon Appétit

See Also

1000 Calorie Shake Recipe Without Protein Powder

500 Calorie Protein Shake

Low Calorie Breakfast Recipes

Blackberry Galette Recipe

3000 Calorie Shake

Damla Sengul
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Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.