A Simple Breakfast Smoothie…

1 scoop protein powder(rice, pea, whey)
1 banana
1 to 1 1/2 cups milk of choice (almond, cashew, whole)
1 to 2 teaspoons chia seeds
1 to 2 tablespoons peanut butter

Throw all ingredients into a blender/ninja/Vitamix (whatever you have) and blitz away!

The protein powder and peanut butter provide a mix of proteins, depending on what kind of protein powder you are using.

The banana:

Amount Per 1 extra small (less than 6″ long) (81 g)100 grams1 small (6″ to 6-7/8″ long) (101 g)1 medium (7″ to 7-7/8″ long) (118 g)1 NLEA serving (126 g)1 large (8″ to 8-7/8″ long) (136 g)1 cup, sliced (150 g)1 extra large (9″ or longer) (152 g)1 cup, mashed (225 g)1 medium (7″ to 7-7/8″ long) (118 g)

Calories 105
% Daily Value*
Total Fat 0.4 g 0%
Saturated fat 0.1 g 0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 1 mg 0%
Potassium 422 mg 12%
Total Carbohydrate 27 g 9%
Dietary fiber 3.1 g 12%
Sugar 14 g
Protein 1.3 g 2%
Vitamin A 1% Vitamin C 17%
Calcium 0% Iron 1%
Vitamin D 0% Vitamin B-6 20%
Vitamin B-12 0% Magnesium

The nutritional value of your milk will all depend on the kind of milk you use. Of course, you will want to purchase the best, but forgive yourself if you can only afford the cheap stuff.

Chia seeds are an excellent source of fiber, as well as an unusual amount of plant protein.

Amount Per 1 oz (28.4 g)100 grams1 oz (28.4 g)
Calories 138
% Daily Value*
Total Fat 9 g 13%
Saturated fat 0.9 g 4%
Polyunsaturated fat 7 g
Monounsaturated fat 0.7 g
Trans fat 0 g
Cholesterol 0 mg 0%
Sodium 5 mg 0%
Potassium 115 mg 3%
Total Carbohydrate 12 g 4%
Dietary fiber 10 g 40%
Protein 4.7 g 9%
Vitamin A 0% Vitamin C 0%
Calcium 17% Iron 12%
Vitamin B-12 0% Magnesium 23%

Don’t worry too much about the amount of fat in the chia seeds. As long as you’re not ingesting a cup of chia seeds at a time, the fat content is rather negligible. And it is a seed, the fat is digested easier by the body then say if the fat was coming from an animal source.

Don’t be afraid to experiment some…if you’re feeling like a treat add some chocolate syrup or cocoa powder (the powder probably being the most healthy if unsweetened.)



Nutritional Facts from a general google search.

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