INFORMATION PROVIDED by ABRAMSON CANCER CENTER AT THE UNIVERSITY OF PENNSYLVANIA IN PHILADELPHIA
Choose one option from each category, and blend away! Please note: Nutrient information varies by brand, so it’s important to read the labels.
TEP 1: CHOOSE YOUR BASE
- 1 cup whole milk (160 calories, 8 grams of protein)
- 1 cup FairLife whole milk (150 calories, 13 grams of protein)
1 cup Ensure Plus or Boost Plus (350-360 calories, 13-14 grams of protein) - 1⁄2 cup ice cream (160 calories, 3 grams of protein)
STEP 2: SELECT FLAVOR OF CHOICE
- 1⁄2 cup berries (25-40 calories)
- Small banana (90 calories)
- 1⁄2 cup peaches (30 calories)
STEP 3: ADD BULK PROTEIN
2⁄3 cup Greek yogurt (120 calories, 11 grams of protein)
1 tablespoon nut butter (190 calories, 7 grams of protein)
STEP 4: PICK ONE FOR EXTRA CALORIES
- 1 tablespoon chocolate syrup (50 calories)
- 1 tablespoon honey (65 calories)
- 1 tablespoon maple syrup (55 calories)
- 1⁄2 avocado (120 calories, 1.5 grams of protein)
- 1⁄2 cup fortified dry milk powder (80 calories, 8 grams of protein)
- 1 tablespoon chia seeds (70 calories, 2 grams of protein)
AFTER STEPS 1-4
SMOOTHIE EXAMPLE NO. 1 Blend FairLife whole milk, banana, peanut butter and fortified dry milk powder. Add ice if desired. This shake contains 510 calories and 28 grams of protein.
SMOOTHIE EXAMPLE NO. 2 Blend whole milk, ice cream, peaches and honey. This shake contains 415 calories and 11 grams of protein.
