This pink smoothie is an ordinary food option that can fit a snack or a meal routine, including after activity if that suits you. It does not establish a mandatory feeding window, guarantee recovery, or replace an individual nutrition plan.
Its nutrition is calculated from the actual foods: plain nonfat Greek yogurt, 2% milk, strawberries and a small amount of dry oats. The original post-workout calculator uses a separate body-weight formula, so do not assume that this glass is its prescribed result. Compare the separate nutrient and block estimates instead. Milk is weighed in grams rather than equated to a volume measure.
Make the quantities work for your meal
Adjust one portion.
Start with one serving of this recipe, then change its size. Each nutrient changes together; increasing protein also changes carbohydrate, fat and energy.
Measured ingredients for this adjusted portion
These controls calculate a single adjusted portion from the recipe’s original yield. They do not change the saved recipe, its structured data, cooking method or estimated preparation time. No personal calculator entries are sent or stored.
Timing is an estimate, not a record of a tested kitchen session. Nutrition is calculated from the exact USDA ingredient states listed below.
Measured ingredients
- 120.0 g Plain nonfat Greek yogurt
USDA ingredient and calculator
Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) · FDC 170894 · Source dataset
Send this amount to the Food Calculator → - 150.0 g 2% milk with vitamins A and D, weighed in grams
USDA ingredient and calculator
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D · FDC 171267 · Source dataset
Send this amount to the Food Calculator → - 150.0 g Raw strawberries, hulled
USDA ingredient and calculator
Strawberries, raw · FDC 167762 · Source dataset
Send this amount to the Food Calculator → - 15.0 g Dry regular or quick rolled oats suitable for no-cook use
USDA ingredient and calculator
Cereals, oats, regular and quick, not fortified, dry · FDC 173904 · Source dataset
Send this amount to the Food Calculator →
Make it step by step
- Rinse the strawberries, remove their tops, and weigh the edible fruit. Use oats labeled suitable for no-cook preparation.
- Place the weighed fruit, yogurt, milk and oats into a clean blender. Secure the lid and blend according to the appliance instructions until smooth.
- Serve the entire mixture promptly. No cooking, ice, sweetener, supplement powder or other addition is included in this estimate.
Calculated per serving
Nutrition with the method attached.
- Energy (kcal)
- 251
- Protein (g)
- 20.2
- Total carbohydrate (g)
- 33.2
- Fiber (g)
- 4.5
- Available carbohydrate (g)
- 28.7
- Total fat (g)
- 4.9
Original added-fat equivalent (÷1.5): 3.24. This is a separate convention, not an extra fat allowance.
Separate block counts do not mean this recipe is an exactly balanced Zone meal. Total carbohydrate is shown as well as carbohydrate minus fiber. Nutrients are scaled from USDA reference entries and summed before rounding; they are estimates, not a laboratory analysis.
Source and preparation notes
Preparation time is an estimate; appliance performance and desired texture vary. No final glass volume is claimed. Use the specified plain yogurt, milk type and oat preparation. Substituting a sweetened drink or adding other ingredients changes the calculation. The post-workout category describes a possible use, not a health or sports-performance claim. Database-derived estimates, not laboratory analysis. Exact starting preparation states are specified. No raw-to-cooked yield, nutrient-retention factor or finished per100g concentration is invented. Heating may change water or nutrient content; brand and preparation differences remain. Eat the full listed serving including dressing for these estimates. Times are editorial estimates; no physical kitchen testing was performed.
- fdc.nal.usda.gov reference
- fdc.nal.usda.gov reference
- www.foodsafety.gov reference
- www.foodsafety.gov reference
Keep the bigger picture in view.
These are reference calculations, not a personalized meal prescription. Read how the numbers work, explore the food database, or return to all recipes.
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Uses the portion factor selected above. All ingredients scale together; this does not correct differences between the three macro block counts.
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