Ingredients
• 80g banana (small–medium)
• 80g fresh or frozen blueberries
• 30g oat flakes (about 3 tbsp)
• 200ml low-fat milk
• 100g Greek yoghurt
• 1 scoop whey protein powder (30g, vanilla works beautifully)
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Preparation
1. If you want a smoother texture, soak oats in milk for 5–10 minutes first.
2. Add all ingredients to a blender.
3. Blend 40–60 seconds until creamy.
4. Add ice if you want it thicker, like a smoothie bowl.
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Macros
• Calories: ~455 kcal
• Protein: 32g
• Carbohydrates: 65g
• Fat: 8g
• Fibre: 9g
Coach Notes
• Ideal for muscle gain or busy mornings.
• Oats provide slow-release carbs → steady energy.
• Blueberries = antioxidant support.
• Great for:
• Pre-workout fuel
• Post-strength training
• Breakfast replacement