Blueberry Oat Breakfast Smoothie

Ingredients

• 1 cup frozen blueberries
• 1/3 cup rolled oats
• 1 cup milk
• 1/2 cup Greek yogurt
• 1 tbsp flaxseed
• 1 tbsp maple syrup
• 1/2 tsp cinnamon

Method

1. Blend oats first with milk for 15 sec to break them down.

2. Add remaining ingredients. Blend until smooth and thick.

What You're Practicing

• Blending oats first prevents a gritty texture.
• This keeps you full for hours — the oats and yogurt provide sustained energy.

Supplement add-ons (nutritional impact per serving):

• Whey protein (1 scoop, 30g): +120 cal, +25g protein, +2g carbs. Transforms this from a carb-heavy breakfast into a balanced meal with a 1:1 carb-to-protein ratio. Vanilla flavor blends seamlessly with the blueberry-oat base.
• Creatine monohydrate (5g): +0 cal. No flavor impact. The oats provide the carbohydrates that help shuttle creatine into muscle cells — making this a good vehicle for your daily dose.
• Chia seeds (1 tbsp, 12g): +58 cal, +2g protein, +5g carbs, +4g fat, +4g fiber. Absorb 10x their weight in liquid, thickening the smoothie significantly. Provide 2.5g ALA omega-3s. Let the smoothie sit 5 minutes after blending for the chia to gel.
• Collagen peptides (15g): +54 cal, +13g protein. Invisible addition. The vitamin C in blueberries (14mg per cup) aids collagen synthesis in the body.