Recipes › Meal-Replacement Shakes
Chocolate Peanut Butter Meal Shake
A shake with the staying power of a sit-down breakfast.
- 8 mintime
- 1serving
- 730calories
- 48 gprotein
The calories in a meal shake need to come from sources that last. Peanut butter supplies fat, oats supply fiber, and banana adds natural sweetness. The chocolate whey makes the whole thing taste more like dessert than a diet drink.
Ingredients
Makes 1 serving.
- 1 scoop chocolate whey protein powder (about 30 g)
- 1 ¼ cups 2% milk
- ⅓ cup rolled oats
- 2 tbsp natural peanut butter
- 1 medium banana
- ½ tbsp unsweetened cocoa powder
- 1 tbsp chia seeds
Method
- Add the oats, chia, and milk to the blender and let them soak for three minutes.
- Add the protein powder, peanut butter, banana, and cocoa.
- Blend until smooth, about 60 seconds.
- Drink soon, as the shake thickens as it sits.
Nutrition per serving
| Calories | 730 |
|---|---|
| Protein | 48 g |
| Carbohydrates | 76 g |
| Fiber | 13 g |
| Sugar | 34 g |
| Fat | 30 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, peanuts, gluten (oats or wheat).
Tips
- A frozen banana gives a thicker, colder shake.
- This shake is calorie-dense. Count it as a full meal.
Swaps and variations
- Use almond butter in place of peanut butter.
- Use a vanilla protein powder and skip the cocoa.
