Healthy Protein Shake for Post Workout Recovery or Meal Replacement

This is my go-to protein shake when I need something fast, filling, and effective. Whether I’m replacing a meal or recovering after a workout — this shake delivers.



🔍 Ingredient Breakdown (Estimates)

Whey Protein (1 serving)
▪️ ~120 kcal
▪️ ~25g protein
▪️ ~2g carbs
▪️ ~1g fat

Casein Protein (1 serving)
▪️ ~120 kcal
▪️ ~25g protein
▪️ ~3g carbs
▪️ ~1g fat

Peanut Butter (4 tbsp / 64g)
▪️ ~380 kcal
▪️ ~14g protein
▪️ ~14g carbs
▪️ ~32g fat

Banana (1 medium)
▪️ ~105 kcal
▪️ ~1g protein
▪️ ~27g carbs
▪️ ~0.5g fat

Vanilla Extract (1/4 tsp)
▪️ ~3 kcal
▪️ Negligible macros

Milk (16 oz / 2 cups, whole)
▪️ ~300 kcal
▪️ ~16g protein
▪️ ~24g carbs
▪️ ~16g fat

Water (16 oz)
▪️ 0 kcal
✅ Calories per 16 oz Serving:

430–450 calories
🔍 Macro Estimate (per 16 oz)**
Nutrient Amount
Protein ~35–38g
Carbs ~20–25g
Fat ~20–22g

📌 Final Notes

Using low-fat or plant-based milk will alter total calories and fat.

You can tweak it by reducing peanut butter or using less milk for lower calories.

This shake is calorie-dense and excellent for muscle gain, meal replacement, or post-workout recovery.

Makes about 42 oz.

I usually drink three 14 oz protein shakes from each batch.

If you’re a man over 50 and serious about results, don’t skip meals — fuel with purpose.

Download the Protein Shake Recipe, No Optin:
https://shorturl.at/uE3RG

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