PB and J Recovery Smoothie
This is the PB and J smoothie base I give clients for recovery. What changes is what you build on top of it, depending on whether it is breakfast, right after a workout, or a nighttime snack.
The numbers
The base alone, before any add ins. These are estimates, and your ingredient choices will move them.
Ingredients
- 150g frozen blueberries
- 250ml milk of choice
- 20g PBfit peanut butter powder
- Pinch of salt
How to make it
- Add the base ingredients plus the add ins for the version you are making.
- Blend until smooth.
Same base every time. The add ins below are what make it a breakfast, a post workout shake or a nighttime snack.
Pick your version
Breakfast: lower carb, lower sugar
Add 1 scoop protein, 30g quick oats and 15g hemp or flax seed. No honey, peanut butter or cherry juice.
605 calories · 51g protein
Post workout: the original recovery build
Add 1 scoop protein, 30g quick oats, 20g peanut butter, 20g honey, 10g hemp or flax seed and 4oz tart cherry or pomegranate juice.
835 calories · 55g protein
Nighttime snack: lower carb, higher protein
Add 1.5 scoops whey protein, 20g peanut butter, 10g hemp or flax seed and 4oz tart cherry juice. No honey or oats. Tart cherry helps with sleep.
708 calories · 61g protein
Make it yours
Which protein flavor?
Use chocolate instead of vanilla and it tastes more like a dessert shake. The macros do not change.
Which fruit?
Swap the blueberries for the same amount of frozen strawberries. You cut about 35 calories and 10g of carbs, with almost no change to protein or fat.
Which nut butter?
Almond or cashew butter instead of peanut butter barely moves the calories or fat, so pick whichever you like more.
Want a plan built around the way you eat?
Recipes like this are how I make plans easy to follow. If you want your own calories, protein and meals worked out for your week, book a free 30 minute call.