Bottled meal replacement shakes are built to hit a macro target, not necessarily to feed your gut. Blending the same target from whole ingredients gets you the calories and protein plus the fiber and plant compounds a powder mix usually leaves out. It's also a smarter move than skipping breakfast entirely.
Ingredients
- 1 banana
- 1/3 cup rolled oats
- 2 tablespoons peanut butter
- 1 cup fresh spinach
- 1 tablespoon chia seeds
- 1 cup milk or unsweetened plant milk
- 1/2 teaspoon ground cinnamon
- A few ice cubes
Instructions
- Combine all ingredients in a blender.
- Blend on high for 60 to 90 seconds, until completely smooth.
- Add more milk to thin if needed and blend again briefly.
- Pour into a large glass and drink right away.
Nutrition Facts (per serving)
| Calories | 420 |
| Total fat | 16g |
| Total carbohydrates | 55g |
| Dietary fiber | 9g |
| Protein | 18g |
| Sodium | 150mg |
Why This Is Good for Your Gut
Reporting on meal replacement shakes notes that even the better formulas contain "significantly less" fiber than whole foods like fruits, vegetables, and legumes, with a quality shake needing at least 3 grams of fiber per serving just to meet a basic bar.[1] This smoothie clears that bar by a wide margin, at 9 grams per serving, since the fiber comes from whole oats, spinach, banana, and chia rather than an added isolate.
Best blended fresh, since the oats and chia continue absorbing liquid the longer it sits. If you're prepping ahead, portion the dry and wet ingredients separately and blend just before drinking. Craving something different tomorrow? Try a Blueberry Almond Butter Smoothie Bowl or a Peach and Kefir Smoothie instead.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
