Peanut Butter Banana Shake
1 scoop (usually comes in the canister) of whey protein. I use a vanilla flavored whey. (2g fat, 8g carbs (2g sugars), 18g protein, 100kcal)
1 Tbsp Honey (0g fat, 17g carbs (16g sugars), 0g protein, 60kcal)
1 medium banana, about 6″ to 7″ (0.4g fat, 27g carbs (14g sugars), 1.3g protein, 105kcal, 422mg Potassium)
1 cup lactose free, 2% fat milk (5g fat, 13g carbs (12g sugars), 8g protein, 130 kcal)
2 Tbsp Peanut Butter. I use Skippy Smooth. (16g fat, 7g carbs (3g sugars), 7g protein, 190kcal)
Ice cubes (optional to make the shake more like a smoothie and to add some instant coolness, especially of the summer months)
Approximately 1 oz. low fat Greek yoghurt. I also use a vanilla flavored one here. (0g fat, 2.8g carbs (2.8g sugars), 2.5g protein, 21.7 kcal)
Total nutritional breakdown: 23.4 g fat, 74.8g carbs (49.8g sugars), 36.8g protein, 606.7 kcal. The total kcal number may seem high but remember you can use this shake as a meal replacement. Moreover, for any kind of weight loss, strength gain, performance boost, you have to train. Inadequate nutrition will lead to low energy and poor workouts. This, in turn, leads to slower or less gains in fitness, weight loss, performance.
1. Combine all ingredients in a blender.
2. Blend as desired.
3. Enjoy and think healthy and fit thoughts.