Chocolate Milk & Banana
Ingredient allergen flags: Milk
Check actual labels and cross-contact. Allergen guidance and swaps
Milk and fruit combine protein and carbohydrate in an accessible snack.
Ingredients
- 1 1/2 cups (366 g) 2% chocolate milk
- 1 medium banana (118 g peeled)
Method
- Keep milk refrigerated until needed. Drink it with the banana after training if the next meal is delayed.
- Follow with a normal meal when available; a snack does not replace the rest of the day's food.
Allergy / dietary substitutions
Milk: choose a tolerated fortified soy or pea drink and the banana; soy adds soy. Check protein, calories and all ingredients on the drink label.
Training-day additions
Add a sandwich for a larger recovery meal.
Store / pack
Keep milk at 40°F or colder and follow its package date. Pack with two ice sources.
Approximate nutrition / serving
380 kcal · Protein 12 g · Carbohydrate 71 g · Fat 7 g
Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.
Wash hands and produce; separate raw ingredients from ready-to-eat foods. Check ingredient labels for allergens. See Keep good food safe.
Safety: food-safety basics · Allergies: allergen guidance · nutrition method.
How the nutrition estimates are made
Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.
One ingredient, one weighed amount
The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.
The calculation
For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.
What can change the result
Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.
What the estimate does not claim
Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.
Sources and ingredient records
- F4: USDA FSIS: Keeping Bag Lunches Safe
- D1: USDA: FoodData Central / SR Legacy
- A1: FDA: Food Allergies / Nine Major Allergens
- A2: FARE: Substitutes for Common Allergens
- A3: FARE: Avoiding Cross-Contact
- A4: FDA: Allergen Guidance FAQ / Coconut
- 1 1/2 cups (366 g) 2% chocolate milk — USDA SR Legacy FDC 170880; 366 edible g
- 1 medium banana (118 g peeled) — USDA SR Legacy FDC 173944; 118 edible g
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