Berry Flax Meal Shake
A thick, fiber-rich shake with ground flax, oats, and Greek yogurt.
- 8 mintime
- 1serving
- 590calories
- 50 gprotein
Flax adds omega-3 fats and fiber, and berries add antioxidants and more fiber. With oats and yogurt, this shake is meant to hold you through a busy morning. Use ground flax, since whole seeds pass through undigested.
Ingredients
Makes 1 serving.
- 1 scoop vanilla whey protein powder (about 30 g)
- ½ cup plain nonfat Greek yogurt
- 1 cup 2% milk
- 1 cup frozen mixed berries
- ¼ cup rolled oats
- 2 tbsp ground flaxseed
- 1 tbsp honey
Method
- Add the milk, oats, and flax to the blender and let them soak for three minutes.
- Add the yogurt, protein powder, berries, and honey.
- Blend for a full minute, until smooth.
- Add a splash of milk if it is too thick.
Nutrition per serving
| Calories | 590 |
|---|---|
| Protein | 50 g |
| Carbohydrates | 71 g |
| Fiber | 10 g |
| Sugar | 45 g |
| Fat | 15 g |
Estimated from standard nutrition data for each ingredient, assuming about 24 g of protein per scoop of whey or casein and 22 g for plant powders. Brands vary, so check your label. Contains: milk, gluten (oats or wheat).
Tips
- Store ground flax in the fridge or freezer. It goes rancid at room temperature.
- Taste before adding honey. Berries vary in sweetness.
Swaps and variations
- Use chia in place of flax.
- Use only blueberries for a deeper color.
