On those days when time won't allow the real deal, try this delicious thermos-friendly meal.

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  • Preparation Time

    5 minutes
  • Difficulty Rating

  • Health Level

  • Serves



  1. 1 scoop vegan whole food-based protein powder, preferably low-sugar and all-natural
  2. ½ medium frozen banana
  3. ½ Tbsp. / 16 g peanut butter, preferably without additives
  4. ½ cup / 120 ml unsweetened non-dairy "milk" (i.e., almond, hazelnut, coconut, hemp, etc.)
  5. 1 Tbsp. / 5 g unsweetened cocoa powder (optional)


  1. Combine ingredients in a blender and blend until smooth.
  2. Add ice cubes before or after blending, if desired.
Serving size: 1 cup / 240 ml Exchanges per serving: 3 Protein, 1 Fruit

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Comments 35

    • Hi, Janiecstaley. Corn is often on the menus, but I’m not sure why it isn’t coming up for you, as I see that you have corn products as options (?) In any event, you can substitute 2/3 cup of corn for every carb exchange – e.g., 1/2 cup of pasta or potato, 1/3 cup of rice, or slice of bread.
      With regard to liquid meals, we don’t encourage them, as they are highly processed and can work against your goals here. Is there a reason you prefer that option over regular food? If it is a time issue, I suggest you try a more whole food-based option like “Raw Meal” by Garden of Life, or “All-in-One” by Vega One.

    • Hi, Callie. If you use it in shakes in the amount listed for peanut butter, you can just mix it with water to get the desired texture. In other recipes, you would need to add a tablespoon of oil to two tablespoons of powder to approximate two tablespoons of peanut butter.

  1. I just joined and am having trouble with the recipes. I don’t a lot of those ingredients in my house and would have to travel a ways to find them. I am getting discouraged and healthy recipes without having to look for all these products. Also l need to watch my sodium levels and calories. Where do l get the nutrition of all the recipes.

    • Hi, Charlotte. Don’t worry about getting expensive, unfamiliar ingredients – just do the best you can to use relatively unprocessed and unrefined whole foods without artificial additives. As for the nutritional values, we work with exchanges that are listed at the end of our recipes. They translate approximately to the following:
      1 carb exchange = 15 grams of carbohydrates + up to 3 grams of protein
      1 protein exchange = 7 grams of protein + up to 5 grams of fat
      1 fat exchange = 5 grams of fat
      1 fruit exchange = 15 grams of carbohydrates
      1 vegetable exchange = 5 grams of carbohydrates + up to 2 grams of protein
      1 sweet exchange = up to 15 grams of carbohydrates + up to 5 grams of fat
      1 free exchange = up to 5 grams of carbohydrates or up to 2 grams of protein or fat
      To use recipes in your current menus, you can often just substitute the main ingredient for whatever is listed generically in your menu. For example, a porridge recipe for porridge in your menu.
      If you use the personal version of the Menu Planner application (access it by clicking on the “My Food Choices icon in the toolbar above your current menu), you will see some of our recipes in the “Recipes” subcategory of each major food group. For newer recipes that have not yet been added into the system, you can use them to substitute for the main ingredient in your meal. You can also match up the exchanges visible at the end of each recipe and when you click on “Exchange mode” in the toolbar above your menu. It doesn’t need to be a perfect match to work.

      • … And many places will send foods that you can order online. Plus free shipping and /or free shipping with $35+ orders. This is what I do as it saves me so much time. It’s very hard to read and compare ingredients with 4 children 2, 4 and twins 7 running around my cart. After their bedtime, I go shopping straight from my bed. If I’m not sure what an ingredient is, or it’s ingredients – I Google… Alot! 🤣

  2. Hi I only joined yesterday and need breakfast ideas. We are now allowed to eat at our desks, and I can’t eat 1st thing.
    I have been taking a well known slimming powder mixed with almond milk (I can’t have cows milk)
    Where it says serving 240mls I take it that’s the measure not the calories. Do we not count calories or need to know how many we are having, and if not how can we lose weight

    • Hi, Junebate, and welcome. We don’t work with calories in the program, but rather with meeting your nutritional needs. For this, we provide the framework for balanced menus through “exchanges,” which are units of nutrients that are assembled based on information that you provide in your profile. You can see how many you are allotted by clicking on Exchange mode” in the toolbar above any of your menus.
      With regard to your specific questions, 240 ml is indeed a volume/amount measurement, which is the same as “1 cup” or “8 fluid ounces.”
      Additionally, we would encourage you to use whole foods in your menu, rather than replacing them with processed products such as “slimming powders” if possible.

  3. Why is non-dairy milk suggested in this recipe? Is there something unhealthy about cow’s milk, even if it is non-fat? I have actually heard some health “experts” says that cow’s milk should be avoided.

    • Hi, menudo. It is suggested, as the recipe is intended to be a non-dairy option in general. Not all people can tolerate dairy (even beyond the lactose issue), and some are vegan. Cow’s milk has some disadvantages, especially if the source cow has been raised in unhealthy conditions (which is why we encourage cow’s milk drinkers to seek “organic pastured” sources). Non-fat milk is usually one of the less healthy choices, as chemicals are often added to correct the color and texture according to consumer expectations of a white, creamy fluid; if you want to use it, choose the bluish, watery type.

  4. Is there any “already ready” shakes that are organic and pre-made that I can use for a snack? I work in outside sales so I am in my car all day with a cooler. I found “Glucerna” protein drink (similar to ensure but only 6 grams of sugar) and the first four ingredients, in order, are water, milk protein concentrate, coca powder and fructose. Did you say fructose is bad? Is there anything similar that is organic for a snack that I can “grab and go”? I like the chocolate shakes because they help with my sugar cravings.

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