This delicious and satisfying thick drink is the best way to start your day!

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  • Preparation Time

    10 minutes

  • Difficulty Rating


  • Health Level


  • Serves



  1. ½ cup / 120 ml almond milk
  2. 1 frozen banana
  3. 2 Tbsp. / 14 g chia seeds, freshly ground
  4. 2 Tbsp. / 14 g almonds, ground


  1. Chop the frozen over night banana into small chunks and add to the blender, along with the almond milk. Puree until well-blended.
  2. Add the chia and almond meals, and blend everything until smooth.
  3. Pour into a cup and enjoy!
  4. Note: Best served with cashew nuts (2 Tbsp. / 14 g = ½ protein + 1 fat exchange).

Serving size:1 cup (8 fl oz) / 240

Exchanges per Serving: 2 Carb, 1 Protein, 1 Fat

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Comments 37

  1. Why do some of these recipes not appear on the lists when you are trying to do the manual swap? I can’t find this one and it makes it difficult to work out what I can and can’t have. Or am I just not looking properly?

    • Many of our recipes are in the personal Menu Planner food lists (near the end of each category), and we are working to add newer ones. For those not yet uploaded, you can use your recipe of choice for whatever main ingredient is in your menu (that’s the reason we like to keep food descriptions rather “generic” in the menus). Exchanges of food groups per portion are listed at the end of recipes to make this easier.

  2. My 1st day_ this gives me hope for evening snack, without the nuts.Will try the (almond milk 1st time ) can I replace this with low fat LACTAID calcium enriched milk ? (little dairy intolerant. )Will try the banana with the crushed ice instead of freezing the banana.TOO THICK freaks me out??

  3. Hi, Stuart, and welcome. This program helps you cut down gradually while making sure your nutritional needs are met – this is very important to keep you healthy and prevent regain of lost weight. We also encourage you to lose the weight in the way that you will want to eat long-term. While soups and smoothies can be part of that, we wouldn’t recommend that you make up your entire days of just these items, as your body would benefit from solid foods.

  4. Hi I’m brand new to the program and can’t find info on fat exchange and wondered if you could direct me to it. Having read a lot on the trim down site over last day or twi it seems that I’ve been doing lots wrong eating wise. Thought I’d start by still cutting down on what I eat and trying out the soups and smoothies. Is this daft?

  5. Hi, BobbyLouie. Many of our recipes are in the Menu Planner lists, so you can select them as you go through to check off what to include in your personal menu. For the menus not yet in the application, you can just select something similar as a placesaver, then make the swap at mealtime.

  6. Hi, cmaesse. You can find these at health-oriented shops, and often in regular supermarkets. We recommend you buy whole almonds and chia seeds and grind them yourself (same goes with flaxseed) to prevent oxidation. They should be stored in the refrigerator or freezer.

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