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Chocolate Peanut-Butter Smoothie

Serves 1 (1 large smoothie)

5 min prep/cook

Ingredient allergen flags: Milk; Peanuts

Check actual labels and cross-contact. Allergen guidance and swaps

Ordinary groceries make a convenient recovery snack without protein powder.

AI-generated illustration of Chocolate Peanut-Butter Smoothie, showing the base recipe

Ingredients

  • 1 cup (244 g) 2% milk
  • 1/2 cup (120 g) nonfat Greek yogurt
  • 1 medium banana (118 g peeled)
  • 2 Tbsp (32 g) peanut butter
  • 1 Tbsp (5 g) unsweetened cocoa

Method

  1. Put milk in the blender, then add yogurt, banana, peanut butter and cocoa.
  2. Blend until smooth. Drink promptly or keep cold until needed.

Allergy / dietary substitutions

Peanut: use tolerated sunflower butter. Milk: use tolerated fortified plant milk/yogurt; check for soy or nuts. Swaps change nutrition.

Training-day additions

Add oatmeal or toast when this replaces breakfast.

Store / pack

Refrigerate and drink the same day. Carry with two ice sources.

Approximate nutrition / serving

500 kcal · Protein 30 g · Carbohydrate 54 g · Fat 22 g

Approximate per serving of the specified base recipe. Add-ons and substitutions are excluded; see How the estimates are made.

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.

Nut/seed spreads can share equipment or include other allergens.

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
  • 1 cup (244 g) 2% milk — USDA SR Legacy FDC 171267; 244 edible g
  • 1/2 cup (120 g) nonfat Greek yogurt — USDA SR Legacy FDC 170894; 120 edible g
  • 1 medium banana (118 g peeled) — USDA SR Legacy FDC 173944; 118 edible g
  • 2 Tbsp (32 g) peanut butter — USDA SR Legacy FDC 174294; 32 edible g
  • 1 Tbsp (5 g) unsweetened cocoa — USDA SR Legacy FDC 169593; 5 edible g
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