Ftiness Recipe 600-Calorie Protein Shake

Homemade 600-Calorie Protein Shake Recipe: Perfect for Muscle Gain & Recovery

Looking to boost your daily calorie and protein intake with a homemade protein shake? This delicious 600-calorie shake is easy to prepare, packed with nutrients, and ideal for athletes, bodybuilders, or anyone following a high-calorie meal plan. Whether you're bulking up, recovering after a tough workout, or just need a healthy meal replacement, this shake has you covered.

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🥤 Why Choose a Homemade Protein Shake?

Store-bought protein shakes can be expensive and often contain added sugars or preservatives. Making your own gives you full control over ingredients, calories, and macronutrient ratios. Plus, it’s fresher, tastier, and customizable.

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🛒 Ingredients for a 600-Calorie Protein Shake

Here’s what you’ll need:

• 30 g protein powder (1 scoop – whey, casein, or plant-based)

• 250 ml milk (skim or semi-skim for lower fat, or whole milk for more calories)

• 1 banana (or any other fruit like mango, berries, or pineapple)

• 50 g oats (rich in fiber and slow-digesting carbs)

• 1 tablespoon honey (natural source of sugar and energy)

• 1 tablespoon peanut butter (adds healthy fats and flavor)

• 1 tablespoon chia seeds (loaded with fiber, omega-3s, and protein)

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🧑‍🍳 Instructions: How to Make the Shake

Making this protein shake is quick and easy:

1. Prepare the fruit: Peel the banana and slice it. If using another fruit, wash and chop it.

2. Add everything to a blender: Combine protein powder, milk, oats, honey, peanut butter, chia seeds, and the fruit.

3. Blend: Mix on high for 30–45 seconds until smooth and creamy.

4. Serve and enjoy: Pour into a large glass and drink right away to get the most nutritional value.

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📊 Nutritional Breakdown (Approximate)

Here are the estimated macros and calories for this 600-calorie shake:

• Calories: 600 kcal

• Protein: 35 g

• Carbohydrates: 65 g

  • Sugars: 30 g

• Fat: 23 g

  • Saturated fat: 5 g

• Fiber: 9 g

⚠️ Note: Values may vary depending on the brands and exact quantities used. Always check product labels if you're tracking your intake precisely.

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💡 Tips & Variations

• Swap banana for frozen berries or mango for a refreshing twist.

• Add Greek yogurt for extra creaminess and protein.

• Use almond milk or oat milk for a dairy-free version.

• Add a pinch of cinnamon or cocoa powder for flavor.

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✅ Perfect For...

• Muscle gain (bulking phase)

• Post-workout recovery

• Meal replacement

• High-calorie diets

• Vegetarian or vegan-friendly diets (with plant-based alternatives)

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Final Thoughts

A 600-calorie homemade protein shake is one of the best ways to fuel your body with quality nutrients. Easy to make, full of flavor, and highly customizable, it fits perfectly into any fitness or wellness plan. Try this recipe today and adjust it to suit your taste and goals!