Banana Berry Smoothie
If you follow a lot of nutrition sites on the internet, no doubt you’ve seen breakfast smoothie recipes galore. Here’s my version of a banana berry smoothie which has around 260 calories per serving and delivers 26 grams of protein. To reduce the calories, try making this smoothie with water instead of skim milk (protein will also be reduced). Add some greens to boost the nutrition in this smoothie. Spinach or swiss chard are both good choices to try that won’t change the flavor much.
What’s whey protein?
This smoothie uses whey protein powder as one of its main ingredients. Whey is a protein found in milk. The other protein in milk is called casein. There are some reasons to use one or the other for various applications, but that is beyond the scope of this current post.
How can I make this a vegan smoothie?
If you prefer a plant-based protein powder, you can consider using pea protein. Pea protein doesn’t provide quite as much protein as whey powder. However, it is still a good source of protein. If you follow a vegan diet with no dairy included, pea protein is worth a look. Of course, you would also have to substitute a non-dairy milk for the regular nonfat milk. If you use almond, rice or soy milk, unless they are fortified with extra protein, the protein will probably be less because non-dairy milks typically provide less protein (and often less calcium) than dairy milk.
Can this help me maintain my weight if I have a chronic or serious illness?
This is also a helpful choice if you are having difficulty getting enough protein into your daily diet. If you have a chronic or serious illness, it can also be used as a way to supplement your calories if you are having trouble maintaining your weight. For example, if you’ve had a change in your taste due to treatments you receive for breast cancer or other cancers, this smoothie can help you get the calories and protein you need to help support your immune system.
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- Place all ingredients in a blender and blend on high until smooth.
Nutrition information per serving: 260 calories; 1 gram fat; 0 grams saturated fat; 0 grams transfat; 25 mg cholesterol; 140 mg sodium; 39 grams carbohydrate; 4 grams dietary fiber; 26 grams protein (values are approximate).