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High-calorie, high-protein smoothie (lactose-free)

September 15, 2017
Recipe

Need calories and protein? This lactose-free smoothie adds a meal's worth to your daily plan.

Serves 1

To make the recipe higher in calories, add 1 tablespoon of flaxseed oil for an additional 120 calories, 14 grams of fat, and no additional sodium or cholesterol.


In a blender, combine the yogurt, soy milk, banana chunks, wheat germ and protein powder. Blend until smooth. Pour into a tall frost-chilled glass and serve immediately.


  • 1 cup soy yogurt
  • 1 cup vanilla soy milk
  • 1 medium banana, cut into chunks
  • 2 tablespoons wheat germ
  • 2 tablespoons protein powder

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils 1 Fruits Grains and grain products Meats, poultry and fish 3 Nuts, seeds and dry beans Sweets Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) 2 Fruits Meat and meat substitutes 3 Milk and milk products Nonstarchy vegetables Starches 1/2 Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates 1 Fats 2 Fruits 3 Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 519 Calories 77 g Total carbohydrate 0 mg Cholesterol 9 g Dietary fiber 1 g Monounsaturated fat Potassium 37 g Protein 0.5 g Saturated fat 2 1/2 to 3 cups Serving size 472 mg Sodium 7 g Total fat

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