Complete Meal Replacement Smoothie

500+ calories with balanced macros — a full meal in a glass when you're short on time.

Ingredients

• 1 scoop protein powder (any flavor)
• 1 scoop greens powder
• 1 frozen banana
• 1/2 cup frozen berries
• 2 tbsp peanut or almond butter
• 1/3 cup rolled oats
• 1 tbsp chia seeds
• 1 cup milk
• 5g creatine (optional)

Method

1. Blend oats with milk first for 10 sec (breaks them down).

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

What You're Practicing

• This hits all macros: protein (powder + nut butter), carbs (banana + oats + berries), fat (nut butter + chia).
• Chia seeds add omega-3s, fiber, and thickness.
• Greens powder covers your micronutrient bases.

Macro breakdown:

• Protein: 35g (powder + milk + nut butter)
• Carbs: 55g (banana + oats + berries)
• Fat: 18g (nut butter + chia + milk)
• Fiber: 9g (oats + chia + berries)

Supplement add-ons (nutritional impact per serving):

• Creatine monohydrate (5g): +0 cal. Adding to a meal replacement ensures you hit your daily 5g without a separate supplement. The carbs and protein in this shake optimize creatine uptake into muscle cells.
• Greens powder (1 scoop, ~8g): +30 cal, +5g carbs. Compensates for the lack of whole vegetables in a liquid meal. Provides concentrated phytonutrients, chlorophyll, and digestive enzymes that support nutrient absorption.
• Psyllium husk (1 tbsp, 5g): +10 cal, +4g fiber. Soluble fiber that forms a gel in the stomach, increasing satiety by 20-30 minutes. Important in meal replacements since liquid meals empty from the stomach faster than solid food. Thickens the shake noticeably — add extra liquid.
• Omega-3 fish oil (1 tsp liquid, 5ml): +40 cal, +5g fat. Provides 1000-1500mg EPA+DHA — the anti-inflammatory omega-3s that most people are deficient in. Lemon-flavored fish oil blends into smoothies without a fishy taste.