Frozen Chunky Monkey Protein Smoothie Recipe

Frozen Chunky Monkey Protein Smoothie 

OK so this is going to be more of a freebie and a suggestion than it is going to be an informative blog post.  I want to give you one of my favourite protein shake recipes.  I use it to grow and build muscle and cut for fat loss or weight loss.

I use it to replace a meal when late for a meeting and sometimes when I know I am on the road all day with little time to stop for food and don’t want to feel heavy and bloated in the gut while driving; I fire up one of these bad boys and load it up with ice.  (I make it a bit thinker than normal so by the time the ice melts its perfect).

So I am going to give you my standard recipe and some tips, then I add in some suggestions to help make it a MASS shake or use it for cutting up the fat.

My Frozen Chunky Monkey Protein Smothie


  • Chocolate Protein Powder 28 grams = 28 grams protein (I count protein not weight)
  • Vanilla Yogurt  1 cup (8 oz)/226g = 10 grams protein, 38 grams carbs, 4 grams fat and lots of good bacterial cultures
  • Frozen banana ½ (half) = (approximately) 15 grams carbohydrates
  • Ice Cubes as many as you want… I like lots.. freeze brain is fun
  • Water, about 4-8ounces is all you really need, but I like mine thick and cold
  • Flax Seed Oil 1 tea spoon = 5 grams long chain triglycerides and lots of omega fats
  • Coconut Oil 1 tea spoon = 5 grams medium chain triglycerides and lots of omega fats
  • Peanut Butter 1 teaspoon natural organic = 5 grams fats

Portions and Grams:

  • 38 grams proteins / 5.4 portions protein = 152 calories
  • 53 grams carbs / 5.8 portions = 212 calories
  • 15 grams fats / 5 portions = 135 calories

Total (approx) Calories: 499 calories

As you can see I would easily drink my lunch in about 60 seconds.  So to make it a snack I cut it in half to a 2-3 portion shake or snack.  I like to make this and drink half at my mid morning shake and half as my afternoon or post workout shake.

[clearly that one to the right is a few more than 499 calories, but I thought it would get your juices flowing… like it did mine]

Now for the directions: Prep a clean blender, throw in ice cubes, add frozen banana (in chunks), yogurt, and peanut butter.  Cover and start blender.  Add in protein powder, then flax seed oil, coconut oil and finally water to desired consistency.  Serve and enjoy… that’s it, rather simple and simply satisfying.

To make this a bigger shake don’t cut it in half for two shakes, but drink it all for lunch or if you are on a balanced (zone like) eating plan increase or decrease the portion sizes.

Sometimes I like to add oatmeal raw just at the tail end of the blend cycle to give it added slow release carbs and longer energy or just to pump it up and make it a really think and chewy shake (as is the case when I do it for some lunches).

Now to make this a mass shake, well that is obvious and easy.  Add oatmeal to give you a higher percentage ratio of carbs and cut the flax seed oil to reduce the fats… like this –

MacroMASS Ratios: 35% protein, 45% carbs and 20% fats.

It’s still a very healthy mass gaining shake by all means.

Now to make a cutting Frozen Monkey Protein Smoothie is quite simple.

Cut the yogurt and DO NOT add Oatmeal.  It can’t get any easier than that.  When I am in real deal fat loss mode I even bring the banana down to 1/3 instead of half, just for flavour.  You can see now that the ratios are more in line with a restricted calorie and reduced carbohydrate program –

Advanced Fat Loss Ratios: 40% protein, 20-30% carbs and the balance being healthy fats and oils.

Sometimes I even opt out the peanut butter for the real thing and less calories.  This requires chewing your shake, but that increase digestion and personal satisfaction.

What is Protein Smoothie?

Enjoy.  Tomorrow I got a real eye opener on the state of a “healthy” 2009.  This is crazy it almost reads like a fiction story, but they are all real.  Its inspired by an article I recently read in the Physicians Committee for Responsible Medicine.

Stay Empowered and Stay Focused on Your Goals.

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  1. Roberto
    8 years ago

    sounds awesome for getting that high crarbs/ protein intake after a weight session, I’m already quite lean and won’t feel guilty about putting in some chocolate one way or another.

    • Patrick
      8 years ago

      hammer in the cals then my friend. Roberto if you are lean then the best time to have a high calorie meal is right after the workout. I like to go with higher protein and carbs, even at times opting for 1:1 P:C and zero fats depending on my goals and those of my friends and clients.

      Thanks for the comment Roberto. I appreciate knowing you are there.

      C’mon everyone let me know what your thoughts are on this recipe and let’s plan to have a shake sharing post real soon. I got a bunch of them for you and I am going to post a whole bunch real soon to get your juices flowing.

  2. family recipes
    8 years ago

    Super Post, what do your reader think about jamie oliver? There are some really good jamie oliver inspited recipes mydish. I have also sent this post to my twitter accounts .

    • Patrick
      8 years ago

      Jamie is pretty good, but to be honest he is all about recipes for average people. I incorporate delicious recipes that work for fat loss and muscle building for individuals, athletes, models, bodybuilders and common average joe’s and jane’s.

  3. Watch Supernatural
    8 years ago

    Keep up the great writing.

    • Patrick
      8 years ago

      thank you, I will try

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  5. protein powder
    8 years ago

    After read this post I think to try this recipe because I want to know that which shake is better. Ready or self made?

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    7 years ago

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  10. protein powder
    7 years ago

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    • Patrick
      7 years ago

      yup, what she said

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    7 years ago

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