I’ve preached for years that if you want to build muscle or burn fat, you should be eating primarily whole foods – not a bunch of shakes. Whole cuts of meat, fresh produce and whole grains provide tend to provide far more micronutrients and satiation than shakes, not to mention better taste and sustainability for your diet.

That said, shakes can absolutely have a place in your meal plan! For some guys trying to bulk up, liquid meals are the best way to ensure a consistent calorie surplus. For others trying to burn fat on a busy schedule, lower-calorie concoctions are great for compliance. You just don’t always have time to prep chicken, steak and rice for days on end!

Of course, just throwing a scoop of protein powder in a shaker won’t do – not unless you want to be hungry, low on energy and flat and weak in the gym. Most good shakes include a quality whey, casein or blended protein, but that powder is just the beginning. Here are 5 of my favorite ways to combine your proteins with other ingredients to create delicious, satisfying shakes that will help you stick to your plan.

Mass Shake #1 – Chocolate Peanut Butter Oatmeal Cookie

Who doesn’t love the rich combination of chocolate and peanut butter? If you’re a skinny guy struggling to stuff in the calories, this shake will help you pack on a few more pounds.

-2 scoops chocolate whey protein

-2 tablespoons peanut butter

-1 cup oats

-2 cups milk

-1 scoop chocolate or vanilla ice cream (optional)

For a finer texture, grind the oats in a high-power blender before adding the rest of the ingredients. For a more cookie dough-like texture, reduce the milk, be sure to add the ice cream, and throw the oats in last.

Mass Shake #2 – Pre-Bed Banana

Bananas are tasty, rich in sugar and easily digested, making them a perfect choice for hard-gainers. To give your body a sustained energy supply throughout the night, combine bananas with casein-rich proteins in this pre-bed shake. The cottage cheese is essential, but you can sub whey protein for casein powder if that’s all you have on hand.

-2 scoops vanilla or banana casein protein

-1 cup cottage cheese

-2 large bananas

-1 scoop chocolate or vanilla ice cream (optional)

-1 cup milk

Combine all ingredients and blend until silky smooth. Depending on the amount of ice cream you add (if any), you may need to add a little extra milk or water to thin things out.

Cutting Shake #1 – Berry and Dairy

Shakes aren’t just for hard gainers! Liquid calories are great for packing on weight, but with the right ingredients, you can make a low-calorie, satisfying shake that will tide you over until your next solid meal. This one combines the low sugar and high fiber contents of berries with the satiating casein protein found in cottage cheese.

-1 cup low-fat cottage cheese

-1 cup frozen berries

-1 cup unsweetened almond milk

-1 cup vanilla whey or casein protein

The sweetness of the protein powder will balance the tartness of the berries and the neutral flavor of the cottage cheese. If you don’t need the protein from both cottage cheese AND protein powder, cut out the powder and add sweetener or other calorie-free flavorings to taste.

Cutting Shake #2 – High Volume, Low Calories

“Volumizing” food is one of the best ways to reduce hunger pangs without screwing up your diet. After all, it’s hard to eat more (or even want to eat more) when your stomach at least feels full! This shake takes a few tries to get the texture just right, but when you’re in the final stages of a diet, it can become a great way to stay satisfied on low calories.

-2 scoops casein protein (any flavor)

-2 tablespoons flax seeds

-water

-ice

-xanthan gum

Xanthan gum is one of those weird ingredients that a lot of food manufacturers use to create specific textures, and you can buy it in the specialty or health section of most grocery stores. You only need a tiny bit! For a 2-scoop protein shake, about ¼ teaspoon is probably going to be enough, but you’ll need to play around with specific amounts of ice, water and xanthan gum to create the texture you want. A little bit goes a very long way, expanding and thickening an otherwise watery shake.

Veggies on the Go

This is a cumbersome shake to make on a whim, but if it’s a regular part of your meal plan, then cut your produce ahead of time. That way, you just have to chuck everything into the blender when you’re ready! Fresh fruits and vegetables are an important part of a balanced diet, and this shake will help you get the nutrition you need without adding a ton of prep time.

-1/2 apple

-1/2 cup frozen berries

-1/2 cup beats

-1/2 avocado

-1 handful spinach or kale

-1 carrot

-1 scoop vanilla protein powder

-1 cup almond milk

This is one of my favorite combinations of fruits and veggies, but you can combine almost anything you want! Just make sure you get a good combo of leafy greens, “heartier” veggies and fruits, along with some protein and fat. Vanilla protein powders usually work best, and cottage cheese is a great substation if you’d rather go the whole food route.