Ingredients
Scale
- 1–2 scoops of protein powder (whey, casein, or plant-based)
- 1–2 cups of liquid (almond milk, oat milk, regular milk, or water)
- 1 frozen banana
- ½ cup frozen berries (optional)
- 1 tbsp peanut butter or powdered peanut butter
- 1 tbsp chia seeds or flaxseed
- ¼ cup Greek yogurt (optional)
- Handful of spinach or kale (optional)
- 1–2 tsp cocoa powder, cinnamon, or vanilla extract (optional)
- 1 Medjool date or 1 tsp honey (optional for sweetness)
- Ice cubes (optional)
Instructions
- Start by adding 1–2 cups of your chosen liquid base to the blender.
- Add 1–2 scoops of protein powder (don’t overpack the scoop).
- Toss in frozen banana, berries, peanut butter, chia seeds, Greek yogurt, and greens if using.
- Add any flavor boosters like cocoa powder, cinnamon, or vanilla extract.
- Blend for 30–60 seconds until smooth and creamy. Stop and stir if needed.
- Taste and adjust thickness or sweetness as needed. Add more liquid if too thick.
- Pour into your favorite glass or shaker and enjoy!
Notes
For a lighter shake, use water or unsweetened almond milk. For extra calories, add oats, full-fat Greek yogurt, or avocado. Always layer ingredients in this order: liquid, powder, soft stuff, then frozen items.
- Prep Time: 5 minutes
- Cook Time: 0 minutes
- Category: Shake
- Method: Blender
- Cuisine: Fitness
Nutrition
- Serving Size: 1 shake
- Calories: 350
- Sugar: 10g
- Sodium: 200mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 6g
- Protein: 25g
- Cholesterol: 30mg